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Kay Carrera | High Protein Athlete Meals

@kayscleaneats

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Mom of 4 feeding a house full of athletes
High-protein meals for busy sports families
FREE tournament weekend meal plan below ⬇️

POSTS STORIES REELS

Taco Tuesday, but make it one pot 🌮
Seasoned ground beef, black beans, pinto beans, corn and tomatoes simmered into a thick, hearty soup, then loaded with cheese, avocado, jalapeño, sour cream and lime. 38g protein. Dinner for the whole crew with one pot to wash.
Comment TACO and I’ll send you the recipe.
#tacosoup #highproteinmeals #athletemeals #sportsfamily #onepotmeals 🌮🥣🔥 by @kayscleaneats

Restaurant-level chicken au poivre on a practice night 🔥
Cracked pepper crust, seared in one pan, then a creamy peppercorn sauce with shallots, Parmesan and a squeeze of lemon. 41g protein per serving and it feeds my family of 6. Serve it over mashed potatoes.
Comment PEPPER and I’ll send you the recipe.
#chickenaupoivre #highproteinmeals #athletemeals #sportsfamily #easydinner by @kayscleaneats

Say hello to this Spooky Paloma by @kayscleaneats, a daring and delightful answer to your Halloween drink search. 🍊

The deep red comes naturally from pomegranate juice, with no food coloring needed. It's mixed with fresh grapefruit juice, honey, and sparkling water for a Halloween mocktail that tastes as vibrant as it looks.

Who in your group would be brave enough to take the first sip past the creepy garnish? 🕷️ Tag your mocktail lover friend.

#LGKitchen #LifesGoodKitchen #GuiltFreeParty
#Repost @kayscleaneats by @kayscleaneats

The cheeseburger, but make it a bowl 🍔🥗

Seasoned ground beef, grilled onions cooked right into the sauce, shredded cheddar, whole pepperoncini on top, and a Big Mac-style sauce that ties the whole thing together.

42g protein. Done in 20 minutes. My family requests this every single week.

Comment BURGER and I’ll send you the recipe link.

#cheeseburgerbowl #highproteinmeals #athletemeals #sportsfamily #groundbeefrecipe by @kayscleaneats

44g protein. One pot. Creamy white chicken chili made on the stovetop in 45 minutes, or in the Instant Pot in 20.
Tender shredded chicken, white beans, green chiles, and all the toppings: avocado, jalapeño, lime. It’s a weeknight staple for my water polo kids after practice. 🏊‍♂️
Comment CHILI and I’ll send you the recipe 🌶️
Save this for your next cold practice night.
#whitechickenchili #soupseason #highproteinmeals #athletemeals #sportsfamily by @kayscleaneats

One pan. One oven. Dinner done in 50 minutes. 🍋 seriously…. THE EAISEST DINNER EVER.✔️💞

Juicy chicken thighs + jasmine rice baked together with a smoky spice blend 🤤 the rice absorbs every bit of flavor as it cooks and comes out perfectly fluffy every single time.

This is my go-to post-practice meal when I need something hearty on the table fast with zero fuss.

Full recipe linked in bio 💖👌 comment RICE and I’ll send it straight to your DMs 📩

#chickendinner #onepanmeal #athletemeals #weeknightdinner #mealprep by @kayscleaneats

Spider-Man showed up for dinner🕷️
Chicken tortilla soup: shredded chicken, beans, lime, and crispy homemade tortilla strips on top. High-protein, cozy, and it disappears in my house every time.
Comment TORTILLA and I’ll send you the recipe 🌶️
Save this for your next cold practice night.
#chickentortillasoup #soupseason #halloweenfood #sportsfamily #momof4 by @kayscleaneats

Better than any restaurant beef stew, and I said what I said.😤🔪😆

Seared beef, parmesan rind in the broth, slow cooker does the rest. 38g of protein per bowl and my athletes go back for seconds every time. Great on its own, but so comforting and luxurious with Carey mashed potatoes.🤩

Comment STEW and I’ll send you the recipe!

#beefstew #slowcookerrecipes #highproteinmeals #athletefuel #fallrecipes by @kayscleaneats

The marinade does all the work. 🥩

Sweet, savory, a little caramelized on the edges 👌👌👌 and all four of my kids cleaned their plates. In this house that is basically a standing ovation.💀😂

The secret is blending everything 🪄Asian pear, garlic, green onions, soy sauce 🪄straight into a smooth marinade. Thirty minutes and you’re ready to cook. Don’t crowd the pan and don’t skip shaking off the extra marinade or it burns.

Serve it over white rice with shaved green onion on top and you’re done.

Comment BULGOGI and I’ll send the full recipe straight to your DMs. 🤌

#athletemeals #koreanbeefbulgogi #highproteinmeals #familydinner #kayscleaneats by @kayscleaneats

October called. This is the chili. 🍂

This pumpkin turkey chili has 3 lbs of ground turkey, white beans, bone broth, and a full can of pumpkin that disappears completely into the most flavorful chili you will ever make.

45g+ protein per serving. One pot. Under 45 minutes.

My athletes didn’t even know the pumpkin was in there. They just asked for seconds.

Comment CHILI and I’ll send you the recipe 🎃

#pumpkinturkeychili #athletemeals #fallrecipes #highprotein #onepotdinner sportsmom chiliseason kayscleaneats postpracticemeal fallchili by @kayscleaneats

Greek sheet pan chicken. Everything goes on one pan. Oven does the work. On the table in 45 minutes.

Juicy lemon garlic chicken + crispy roasted potatoes + feta on top. 🤤🥰

45g protein per serving. Four athletes fed. Zero complaints.

Comment GREEK and I’ll send you the recipe 🍋

#greekchicken #sheetpandinner #athletemeals #sportsmom #onepandinner by @kayscleaneats

POV: You hate mornings but you have 4 athletes to feed before 7am 😂☕️

Sheet pan pancakes. You pour the batter into one pan, throw on the berries, or whatever your heart desires and put it in the oven while you drink your coffee in peace.

No flipping. No standing over a hot griddle. No cold pancakes while you make the next while you make the next batch.

25 minutes. One pan. Whole family fed.

I don’t know who invented this but they understood the assignment completely.

Comment PANCAKES and I’ll send you the recipe instantly 🥞

#sheetpanpancakes #gamedaybreakfast #athletemeals #sportsmom #breakfastideas by @kayscleaneats