Quick Meal Idea For Teenage Athlete Meal Plan – PB&J Oats

My 15 year old is a picky eater. One week he likes a certain food, the next week he hates it. We stock up on the food he likes and it goes untouched. Nearly every day I have to suggest new and creative meal ideas to him because he “doesn’t know what to eat”.  I was probably the same way – I remember a period when I was around 9-10 years old and all I would eat was peanut butter and jelly sandwiches.

Every once in a while, I suggest something that he really likes.  So I thought I would share it with you.


PB&J Oatmeal

  • 1 cup dry old fashioned oatmeal (not quick oatmeal)
  • 1 or 2 TBS peanut butter (like Laura Scudder or Smart Balance)
  • 1 or 2 TBS fruit spread (like Smuckers Simply Fruit)

Directions:  Cook the oats in a bowl as per the directions.  Add 1 or 2 TBS peanut butter as a topping onto the still warm oats.  Add 1 or 2 TBS fruit spread onto the peanut butter.


Nutritional Info (used 1 1/2 TBS of peanut butter and 1 1/2 TBS of fruit spread:

  • Calories 510
  • Protein 15 grams
  • Carbs 73 grams
  • Fat 18 grams
  • Sugar 14 grams

When I eat this, I mix the oatmeal with water.  If you choose to mix it with milk, the calories, protein, etc. will be higher.  Water or milk is fine – whichever your athlete prefers.  Your athlete will love how the peanut butter melts into the oatmeal.  The fruit spread adds a sweet kick without refined white sugar.  This meal is NOT just for teenage boys who are athletes. It makes a great snack or meal for adults or teenage female athletes as well.

Eat For Great Health And Performance

Overall, my 15 year old is doing a great job – he’s lost 10 pounds since last year.  He follows the methods in my new book for eating and he logs his food each day.  I’ve set a daily calorie goal for him as well as protein, carbs, fat and sugars. I give him daily feedback on his calorie intake, etc.  It may sound like a lot of work, but it’s really not.  It takes him 10 seconds or less to log each meal and it takes me less than a minute to provide daily feedback. He likes the feedback, he likes knowing that he is in control of his health.  He’s proud that his Pediatrician told him that she can only recall maybe 10 times in her 17 years as a doctor, when a teenager LOST weight from one year to the next.

If he wants to eat for strength and size, he knows what to do.  I currently have 8 clients that I work with this way.  It takes me a total of less than 10 minutes a day to provide nutritional information for each of them so that they may get great results with their nutrition.


Hope you find this meal or snack idea helpful!




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