Deb Lowther: Family on the Run


5 Healthy 15 Minute Meal Ideas for Your Active Kids

Feed Your Family Fast

5 Healthy Meals for Active Kids You Can Make in 15 Minutes - for those busy weeknight days that you have to rush your kid to dance or hockey. Don't settle for fast food! | Nutrition |

Weekday evenings are crazy when 3 kids are going in 3 different directions and everyone needs to get fed including the dog. I hear many parents saying the same thing. We may not be busy with toddlers and potty training anymore, but when your kids start getting interested in dance, gymnastics, soccer, or hockey, we turn into a fast food cook and after school chauffeur.

Racing from work or school to activities leaves little time for creating healthy meals. Take out may seem like the best solution given the time restrictions to get everyone fed, but sending kids off for a 2 hour hockey practice or 3 hour session of gymnastics fuelled with fries and a soda is not a healthy choice for kids, especially active ones. Not to mention the cost! Active kids need proper meals to sustain them for hours of after school activities. A granola bar and an apple is a great snack, but not enough for a 4 hour gymnastics class or for the kid who's going from swimming lessons straight to Tap class.

The suggestions to meal plan and spend Sundays cooking so you have meals all week are great if you actually have time to meal plan or spend all day Sunday making meals. I rarely do. Instead I created a rotation of super fast, super easy, filling, and healthy meals that I can prep in less than 15 minutes and even serve in the car if I need to (which I often do!). 

I have become a professional at getting 3 kids fed and back out the door to dance, gymnastics, swimming, rock climbing, music and girl guides in under 20 minutes. The key to a balanced meal for active kids is first ensuring it is something they will eat it and second that it has protein, complex carbs in the form of whole grains, healthy fats, vegetables and a big glass of milk on the side.  

Test out some of these on your active kids and then stock your pantry and freezer with ingredients you can use to throw together an easy balalnced meal to get everyone out the door and ready for after school fun. 

Healthy Meals for Active Kids in 15 Minutes or Less


Tuna Melt with Green Peas

  • Start with whole grain English muffins cut in half
  • Spread tuna mixed with avocado and mayonnaise on each half
  • Top with shredded cheddar cheese
  • Broil until cheese melted
  • Serve with green peas cooked for 5 minutes

Meatball Sub with Carrots and Hummus

  • Bake mini meatballs according to package direction
  • Put 3 meatballs in whole grain mini sub bun
  • Top with BBQ sauce
  • Top with shredded cheddar cheese
  • Serve with cooker or raw carrots and a side of hummus

Egg Noodles, Shrimp and Green Beans

  • Boil whole grain egg noodles according to package direction
  • Toss green beans into water with noodles for last 3 minutes
  • Sauté shrimp in garlic butter until cooked
  • Drain noodles and beans and mix with shrimp and garlic
  • Add 1 tbsp extra virgin olive oil
  • Add 2 tbsp parmesan cheese

Eggs, Toast and Sweet Potato Hash Browns

  • Scramble 1 egg and 2 tbsp egg whites per person
  • Add shredded cheddar cheese to eggs
  • Meanwhile boil sweet potato for 5 minutes.
  • Drain and sauté sweet potato with extra virgin olive oil, onion and garlic
  • Serve with whole grain toast

Chicken Quesadilla with Corn

  • Heat precooked chicken strips or pieces
  • Place in center of whole grain tortilla shell
  • Top with cheddar cheese, tomato and avocado slices
  • Roll up Quesadilla and serve with corn cooked for 5 minutes

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