You want your growing and developing son to eat healthy just in larger portion sizes than you. He can also supplement with other healthy options to meet his higher calories needs. This article can help with ideas.
Fitness Minutes: (40,076)
25,361 4/18/13 11:32 P
I suggest bulk cooking casseroles, soups, etc. Add lentils and lots of assorted veges to the casserole. Then containerize them in individual serves. Date and label them, then freeze. You could have a few varieties on the go after a while. For you, you just need one container, and perhaps 2 for your son! Generally all you need do then is some assorted veges to go with it, or have it on toast for an even quicker meal ....... or in your son's case, perhaps as a snack.
I'm not sure I'd know how to deal with triple the caloric needs, but my partner needs at least double (we discovered after the poor guy dropped 15lbs that he couldn't afford to when I started learning to cook), so our tricks are:
-- he adds 2 ounces of almonds to his cereal in the morning
-- while I generally have a salad for lunch, he tends to either eat out or have a large sandwich along with a salad
-- his serving of meat at dinner is at least 6 - 10 oz. I generally cook 12 to 16 oz of whatever meat at a time - 3 oz for my dinner, 3 oz for my next-day lunch, and the rest for his dinner, and he'll have a larger serving of whatever else is made (quinoa, stir-fry, steamed veggies, or roasted veggies)
-- while I usually don't have a starch with dinner, I'll do a quick microwaved potato for him, or I have a batch of cooked rice in the fridge to add to his meals through the week
-- I'll make a meat and veggie spaghetti sauce and serve his over whole grain pasta and mine over steamed cauliflower (no extra cooking time as I steam it over the pasta as it's cooking)
Really, what we've found is that it can work really well by making sure that there is enough for him to have a much larger portion than me, and by adding a starch to his meal that I don't need. The only "extra" cooking that has been required is quickly nuking a potato, throwing some potatoes in the oven with other veggies I'm roasting, or batch-cooking some rice once a week.
He also tends to add a fair few more calories in snacks, as he'll have a couple of ounces of almonds or peanuts, or grab a couple of oat bran muffins out of the freezer each day. This does mean that I have to regularly do baking, but I enjoy them too (just not as many).
Good luck finding a way that works for you and your son!
Fitness Minutes: (0)
4/18/13 9:25 P
Chicken! Chicken is healthy and there are millions of ways to prepare it. If he is very athletic, then he probably eats a lot, so just make his portions bigger. Hope this helps! :)
Fitness Minutes: (215)
2 4/18/13 9:02 P
I am trying to figure out how I can not have to cook separate meals for myself & my 17 year old son who is very athletic and needs 3 to 4 times the calorie intake . any suggestions ????
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