re: 13 year old daughter weight training

at 12 teach him how to cook eggs on the stove and some other form of meat like sausage or even bacon in an air fryer. small piece of toast, some chocolate milk or better yet a portein shake and a piece of fruit is fine.

for lunch, if its summer and is home, rotisserie chicken, season chicken thighs and throw them in the air fryer, ground beef and an easy way is to have some premade, pre cooked hamburger patties ready to go. frozen pre cooked fajita steak is good too.

Any of These with microwavable brown or white rice is the go to. or you can make a big thing of rice earlier in the week and seperate. or teach him how to do some roasted potatoes in the air fryer.

do that with some steamable veggies or a piece of fruit.


dinner with the family.

protein shake before bed on days he lifts or days he slacks on his meat intake. just buy small packs from the store and see what he likes. I wouldnt buy powder even though these can get expensive. I order the some off amazon for my kids.

keep it simple. Jim Wendler talks about the whole pre made hamburger patties with rice and how 1 or 2 kids on his team started doing that after he told them about it. Said now he has a legion of high schoolers walking around with tupperware of hamburger patties and rice heating it for lunch and after school snack.