Taking a little time each week to think about meals and snacks can make a big difference. You don’t need to plan every single bite of food you’ll eat, but having a general idea of what’s available at home can help you feel prepared for busy days.

Between homework, school, practice, friends, and everything else going on, it’s easy to get caught up in your schedule and forget to pack a snack or eat enough before training. A little planning can help you avoid that last-minute scramble and make sure you have the energy you need.

As a rower, food is one of the tools that helps you train hard, recover well, build strength, and keep growing. Meal planning isn’t about following strict rules or eating perfectly. It’s about making sure you have plenty of nourishing, satisfying foods available throughout the week.

What is Meal Planning - and why do it?

Meal planning simply means thinking ahead about the meals and snacks you’ll have during the week.

You can plan as much or as little as you want. Maybe you plan a few family dinners, decide what to pack for school lunches, or make sure you have easy snacks ready for before and after practice.

The goal is to make fueling your body easier, not to create another thing to stress about.

Imagine finishing a full day of classes and heading straight to rowing practice. You’re hungry, you’re tired, and you still have hours of activity ahead of you. Having a snack packed in your bag makes it much easier to get the energy you need.

You don’t have to do all of this on your own, either. Parents, guardians, and other family members can help with shopping, cooking, and keeping your favorite foods stocked.

 

How to get started with meal planning

Start with the basics. You don’t need a complicated spreadsheet or a collection of fancy recipes. A notebook, a phone, or a simple list on the fridge will do the trick.

Think about your typical week. Which days do you have early practice? When do you go straight from school to the boathouse? Which days are especially busy?

These are the days when having food ready to go can make the biggest difference.

It can help to have a few reliable breakfast, lunch, and snack options that you enjoy, while leaving room to try new meals and eat whatever your family is having for dinner.

Here are three easy steps to get started.

STEP 1: Write out your meals 

Start by looking at your schedule for the upcoming week. Think about school, practice, regattas, homework, and other activities.

Then, consider what food you’ll need to take with you each day.

For example:

• Breakfast: Oatmeal with fruit and peanut butter, eggs and toast, or yogurt with granola.
• School lunch: A sandwich or wrap, pasta, rice with chicken or tofu, or leftovers from dinner.
• Before practice: A banana, granola bar, pretzels, crackers, or a bagel.
• After practice: Chocolate milk, yogurt with fruit and granola, a smoothie, or a sandwich.
• Dinner: Tacos, pasta with meat sauce or beans, stir-fry with rice, or baked potatoes with your favorite toppings.

These are just ideas, not a list of foods you have to eat. Choose foods you enjoy and that work for your needs.

Remember that rowing takes a lot of energy. On especially demanding training days, you may need more food and extra snacks. That’s completely normal!

It’s also okay if your plans change. Maybe your family decides to order pizza, you eat lunch with friends, or a regatta schedule changes your usual routine. Your plan should help you, not limit you.

STEP 2: Add foods to THE grocery list

Once you have a rough idea of the meals and snacks you want available, check what’s already in the kitchen.

Then, make a list of anything else you might need.

Try including a variety of foods from these groups:

• Carbohydrates for energy: Bread, bagels, oats, cereal, rice, pasta, potatoes, fruit, and crackers.
• Protein for growth and recovery: Eggs, chicken, fish, yogurt, milk, cheese, tofu, beans, and nut or seed butters.
• Fruits and vegetables: Fresh, frozen, canned, or dried options all count.
• Fats for energy and overall health: Nuts, seeds, avocado, olive oil, and nut butters.
• Easy snacks: Granola bars, trail mix, pretzels, fruit, yogurt, and other grab-and-go favorites.
• Fluids: Water and other drinks that help you stay hydrated. For long or intense training sessions, sports drinks may also be useful.

You don’t need to buy everything on this list every week. The idea is to keep a range of foods available so you can put together meals and snacks that work for you.

If your family does the grocery shopping, share your practice schedule and let them know which foods are helpful to have on hand. You can also help by checking the pantry, writing down what’s running low, or preparing snacks ahead of time.

STEP 3: Shop!

Now comes the practical part!

Your family doesn't have to spend their entire Sunday cooking. Even a few small tasks can make the school week easier.

Try some of these ideas:

• Pack a few grab-and-go snacks for your rowing bag.
• Wash fruit so it’s ready to eat.
• Prepare sandwiches or other lunch ingredients ahead of time.
• Cook a little extra at dinner so leftovers are available for lunch.
• Keep shelf-stable snacks in your bag for days when your schedule gets hectic.
• Fill your water bottle and remember to bring it to practice.

If you have an early-morning practice, decide the night before what you’ll eat beforehand and what you’ll bring for after practice. Having a plan can save time when you’re half-awake and rushing out the door!

And don’t forget to keep food safety in mind. Foods that need refrigeration should be stored in an insulated lunch bag with an ice pack.