No stove

Prepare breakfast the night before when mornings leave little kitchen time.

Serves 2

A no-cook breakfast is useful when practice and class are close together.

Serves 1

Oats and fruit turn a simple dairy drink into a more substantial breakfast option.

Serves 1

Ordinary groceries make a convenient recovery snack without protein powder.

Serves 1

Canned staples make four lunches with no stove time.

Serves 4

• Buffalo Chickpea Crunch Wraps

A small cold lunch uses no stove and leaves room for fruit or another side.

Serves 2

A no-cook pantry lunch works for one athlete now and another lunch tomorrow.

Serves 2

A low-cost snack needs no cooking and is easy to assemble away from home.

Serves 1

Milk and fruit combine protein and carbohydrate in an accessible snack.

Serves 1

A cold snack is useful at school or between travel stops when refrigeration is available.

Serves 1

Three ordinary foods make a snack with fruit, dairy and a spread.

Serves 1

A compact cold snack needs little preparation and travels in a small lunch box.

Serves 1

A familiar mix is easy to portion; practice with it before competition day.

Serves 1

Chewy oat-and-raisin bites hold together with sunflower-seed butter and honey.

Serves 8

• Cocoa-Date Oat Energy Bites

A thin sheet of lightly sweetened Greek yogurt freezes around strawberries and blueberries.

Serves 6