Tournament day

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

Serves 2

A consistent wrap portion makes batch packing straightforward for several school or practice days.

Serves 6

Canned staples make four lunches with no stove time.

Serves 4

• Buffalo Chickpea Crunch Wraps

Lentils stretch the grocery budget and make a meatless lunch with useful staying power.

Serves 6

• Lentil Sloppy-Joe Sandwiches

A cold pasta meal helps when lunch has no microwave. Cook time assumes already cooked chicken.

Serves 6

Uses a measured cooked protein portion for a fast shared meal. Cook time assumes cooked turkey.

Serves 4

• Spinach-Black-Bean Quesadillas

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

Serves 2

Beans and pasta make a meatless lunch that travels well when kept cold.

Serves 4

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

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

Serves 1

Separate components let an athlete eat a small amount during a longer break.

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

A dry travel snack can sit alongside water and fruit when a cooler is impractical.

Serves 4

Cool noodles and crunchy vegetables carry a creamy sesame dressing.

Serves 4

Lemon-garlic chicken and chickpeas sit beside cool cucumber-yogurt sauce and pita.

Serves 4

Pearl couscous and chickpeas mingle with crisp cucumber, tomatoes, feta and pitted olives.

Serves 4

Chopped hard-cooked eggs sit in a creamy yogurt-and-mayonnaise dressing between whole-wheat bread.

Serves 4

• Curried Chickpea-Salad Sandwiches

Fresh elbow pasta is stirred through a portion of the book's turkey-and-bean chili.

Serves 4