Fuel Up for Summer: Memorial Day Recipes for Gymnasts

Memorial Day isn’t just the unofficial start of summer—it's a chance to slow down, fire up the grill, and fill your plate with food that fuels the season ahead. 

For gymnasts, it’s also the transition point between spring training and summer conditioning. 

In the middle of this transition, what we eat matters—maybe more than ever. Gymnasts demand a lot from their bodies: strength, flexibility, stamina, and precision. That’s why every meal they eat needs to be more than just “healthy” or “light.” It needs to be balanced, seasonal, and satisfying.

Whether you’re flipping through the air or just flipping veggie skewers on the grill, these recipes are made to energize, refresh, and satisfy you so you can stay fueled for your summer training! 

And it doesn’t hurt if it’s colorful, and totally grill- or picnic-ready! This Memorial Day menu features dishes that celebrate late spring produce—think strawberries, rhubarb, snap peas, radishes, and sweet potatoes—while giving gymnasts the all the macro and micronutrients hey need to move, train, and grow stronger all summer long. 

Whether you’re packing a cooler for a meet, grilling with teammates, or just feeding a hungry gymnast at home, these recipes deliver balanced fuel that will keep you going all summer long!

Strawberry-Rhubarb Protein Smoothie

Perfect for an energizing breakfast or post-training recovery, this smoothie is packed with protein, healthy fats, and fiber to kickstart your day.

Ingredients:

• 1 cup fresh or frozen strawberries

• ½ cup roasted or stewed rhubarb

• 1 banana 

• 1 scoop vanilla protein powder 

• 1-2 tbsp greek yogurt/yogurt of choice 

• 1 cup almond milk (or milk of choice)

• 1 tbsp chia seeds 

• Ice cubes 

Instructions:

1. Blend all ingredients together until smooth.

2. Adjust sweetness with honey if needed.

3. Pour into a glass and enjoy!

Snap Pea & Quinoa Salad with Grilled Chicken

Ingredients:

• 1 cup cooked quinoa

• 1 cup snap peas, halved

• ½ cup radishes, thinly sliced

• 1 grilled chicken breast, sliced

• ¼ cup fresh mint leaves, chopped

• Juice of 1 lemon

• 2 tbsp olive oil

• Salt and pepper to taste

• Crumbled feta cheese (optional for extra protein)

Instructions:

1. Cook quinoa according to package instructions. Let cool.

2. Grill or sauté chicken breast with olive oil, salt, and pepper. Slice into strips.

3. In a large bowl, toss quinoa, snap peas, radishes, and mint.

4. Drizzle with lemon juice and olive oil. Season with salt and pepper.

5. Top with grilled chicken and feta cheese, if desired.

6. Serve chilled or at room temperature.

Chicken & Veggie Skewers with Sweet Potato Fries

Grilling is a Memorial Day classic, and this combination of lean protein, healthy fats, and nutrient-packed veggies is perfect for gymnasts looking to refuel and recharge.

Ingredients:

• 2 chicken breasts, cut into cubes

• 1 zucchini, sliced

• 1 red pepper, chopped

• 1 red onion, quartered

• 2 large sweet potatoes, cut into wedges

• Olive oil, garlic powder, smoked paprika, salt, and pepper

Instructions

1. Preheat grill or oven to medium-high heat.

2. Toss sweet potato wedges with olive oil, salt, pepper, and smoked paprika. Roast in the oven or grill until golden and crispy (about 25 minutes).

3. Marinate chicken cubes in olive oil, garlic powder, salt, and pepper for 30 minutes.

4. Thread chicken, zucchini, bell pepper, and onion onto skewers.

5. Grill skewers for 8-10 minutes until chicken is cooked through.

6. Serve with sweet potato fries and enjoy!

Cucumber Chickpea Salad with Feta & Lemon 

The perfect tangy and refreshing salad to cool you down as the summer heat is approaching! Enjoy on it’s own or toss it in a wrap or sandwich to make it even more satisfying!

Ingredients

• 2 tablespoons extra-virgin olive oil

• 2 tablespoons lemon juice

• ¼ teaspoon salt

• ¼ teaspoon ground pepper

• 1 15-ounce can chickpeas, rinsed

• 2 cups diced cucumber

• ⅓ cup crumbled feta cheese

• ¼ cup finely chopped red onion

• ¼ cup diced red bell pepper

• 2 tablespoons chopped fresh dill

Instructions

1. Stir 2 tablespoons oil, 2 tablespoons lemon juice, ¼ teaspoon salt and ¼ teaspoon pepper together in a large bowl

2. Add 15 ounces chickpeas, 2 cups cucumber, ⅓ cup feta, ¼ cup red onion, ¼ cup bell pepper and 2 tablespoons dill; toss to coat

3. Add it to a wrap or make it it into a sandwich and enjoy the crunchiness of this salad!

Cucumber-Lemon-Mint Sparkler

A refreshing drink to hydrate and keep you cool, this spritzer combines hydration with light electrolytes and antioxidants—perfect after a workout or a day of grilling.

Ingredients:

• Sparkling water

• 1 cucumber, thinly sliced

• Fresh mint leaves

• Lemon wedges

• Optional: honey or coconut water for added sweetness

Instructions:

1. Mash the cucumber, mint, and lemon in a glass.

2. Add ice and pour sparkling water over.

3. Stir gently and serve chilled.

Grilled Salmon & Asparagus with Herbed Farro Salad

This is a powerhouse meal for gymnasts: omega-3-rich salmon, fiber-packed farro, and seasonal asparagus for that late-spring freshness. It’s filling, energizing, and great for both muscle recovery and inflammation support.

Ingredients:

• 2 salmon fillets (about 5–6 oz each)

• 1 bunch asparagus, trimmed

• 1 tbsp olive oil

• Salt, pepper, and garlic powder to taste

• 1 cup cooked farro (a chewy, high-fiber ancient grain)

• 1 cup cherry tomatoes, halved

• ¼ cup chopped fresh parsley or dill

• Juice of ½ lemon

• 1 tbsp crumbled feta (optional)

Instructions

1. Preheat grill to medium-high.

2. Toss asparagus with olive oil, salt, and pepper.

3. Season salmon fillets with salt, pepper, and garlic powder.

4. Grill salmon skin-side down for ~5–6 minutes, then flip and cook another 2–4 minutes until flaky. Grill asparagus until lightly charred and tender (~5 minutes).

5. While grilling, mix cooked farro, cherry tomatoes, herbs, lemon juice, and feta. Drizzle with olive oil.

6. Plate salmon over the farro salad with grilled asparagus on the side.

Frozen Yogurt Bark with Berries & Nuts

This chilled treat is sweet, crisp, and full of protein, antioxidants, and healthy fats. Great as a post-practice snack or dessert.

Ingredients:

• 2 cups plain Greek yogurt (or vanilla, if you want it sweeter)

• 1 tbsp honey or maple syrup (optional)

• ½ cup mixed berries (blueberries, sliced strawberries, raspberries)

• 2 tbsp chopped almonds or pistachios

• 1 tbsp chia seeds

Instructions:

1. Line a baking sheet with parchment paper.

2. Mix Greek yogurt with honey, then spread it about ½-inch thick on the parchment.

3. Scatter berries, nuts, and chia seeds over the top.

4. Freeze for 3–4 hours or until solid.

5. Break into pieces and store in the freezer.

Grilled Pineapple with Coconut Yogurt & Granola

Sweet, warm pineapple meets cool coconut yogurt for a tropical-feeling dessert that’s naturally sweet, fiber-rich, and recovery-friendly.

Ingredients:

• 1 fresh pineapple, cut into rings or wedges

• 1 tsp coconut oil or avocado oil

• ½ tsp cinnamon

• 1 cup coconut milk yogurt (or Greek yogurt for extra protein)

• ¼ cup granola (look for low-sugar with seeds/nuts)

• Mint leaves for garnish

Instructions:

1. Lightly brush pineapple with coconut oil and sprinkle with cinnamon.

2. Grill for 2–3 minutes per side until caramelized.

3. Let cool slightly, then top with a scoop of yogurt and sprinkle with granola.

4. Garnish with mint and serve.

As we kick off the summer season this Memorial Day, remember: what you eat fuels how you move, how you recover, and how you grow. These recipes aren’t just seasonal and delicious—they’re built to support the unique needs of gymnasts. Every plate is packed with purpose: complex carbs to power your routines, protein to rebuild your muscles, healthy fats to keep you strong, and fiber to keep everything running smoothly.

Whether you're grilling with family, training through the heat, or just enjoying a well-deserved break, enjoy these foods and let me know what you try!