Teenage Athlete Beef and Pasta!
Teenage athletes often have a very limited palate. My own son eats maybe five things total, and I’m not exaggerating. But if you’re trying to help a young athlete grow stronger, faster, and bigger, nutrition is usually the missing piece.
The truth is, the amount of food a hard-training teen needs—between lifting sessions, games, and practices—is borderline ungodly. This simple beef and pasta recipe has become a staple in our house, and my son practically lives on it. It’s quick, filling, and delivers the protein and carbs he needs to recover and perform.
🥩 Ingredients
2 lbs grass-fed ground beef (80/20 or 85/15 works best)
1 lb pasta (short shapes like rotini, penne, or shells hold the meat well)
1 can tomato paste (6 oz)
1 packet taco seasoning (we use McCormick Original – 1 oz)
1 tsp gochujang, sriracha, or your favorite hot sauce (optional, but adds great flavor)
Pasta cooking water (save a few ladles)
2 tbsp butter (optional, for richness and texture)
5 Ingredients makes this dish real easy! And the meal is cooked in the time it takes to boil water and cook a box of pasta.
🍳 Directions
Bring a large pot of salted water to a boil.
Right before you drop your pasta, heat a large skillet over medium-high heat.
Add the pasta to boiling water. Most cook times are about 10 minutes—perfect for prepping the beef.
Add the ground beef to the skillet and break it up with a wooden spoon.
Season with a pinch of salt. (One taco packet for 2 lbs of beef isn’t quite enough on its own.)
Once the beef is about 50% cooked and has released some fat, stir in the taco seasoning.
When the beef is about 75% cooked, add the tomato paste. Create a small well in the center of the pan so the paste hits the surface directly.
Let the tomato paste cook for 1–2 minutes, then mix everything together until evenly coated.
If you’re using gochujang or hot sauce, add it now to blend with the sauce.
Add a few ladles of pasta water to loosen the sauce and create a nice consistency.
Cook the pasta one minute shy of the package instructions, then drain.
Toss the pasta directly into the pan with the beef mixture and stir well.
For a rich, creamy finish, stir in 2 tablespoons of butter before serving.
🏋️♂️ Coach’s Notes
This recipe is high in protein and carbs—perfect post-workout fuel.
Great for meal prep: it reheats easily and tastes even better the next day.
Pair it with a simple side salad or fruit to round out the meal.
You can easily add veggies (like bell peppers or spinach) without changing the flavor much—if your teen will allow it.
⚡ Why It Works
This recipe hits all the basics for fueling a teenage athlete:
Protein from beef for muscle growth and recovery.
Carbs from pasta for energy.
Fats (from butter and beef) for hormone health and long-lasting fuel.
It’s not fancy—it’s food that gets the job done.