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I've reached out to Rasa Troup and Donna Marlor, who have both changed the way I look at fueling in different ways. It is amazing what a consistent and balanced nutrition plan can do for your training and recovery times! I'll be publishing my favorite recipes, categorized by meal or type (post-workout). Enjoy! Let me know if there is something I should try, I'm always looking for new recipes!!
(This is a work in progress!!)
Breakfasts: Goal: 450 calories
3/4 cups slow cook oatmeal with 2 packets splenda, 225 calories. Add in 1 Tbsp of peanut butter or .5 ounces of walnuts.
100 calories of greek yogurt with blueberries or other seasonal fruit OR two scrambled or sunny side down eggs
20 ounces crystal light
*Make sure you have both protein (1/5 of your daily needs!) and fat in your morning breakfast.
Mid-morning snacks: Goal: 225 calories
Another piece of fruit plus 100 calorie yogurt
OR Piece of bread with 1 Tbsp peanut butter + jam
Lunches (try to time this after AM workout): Goal: 450 calories
Egg White/Spinach Tortilla - 5 XL or 6 L egg whites split between two tortillas topped with as much spinach as I can!
With 100 calories of vegetables, either steamed or with dip
OR pasta + meat sauce (leftover)
Mid Afternoon Snacks: Goal: 225 calories
1 cup Dannon greek yogurt, plain, with 2 packets splenda, 140 calories
1/2 cup Bob's 7 grain hot cereal
Post Workouts (if needed, I try to time meals after workouts):
Egg White Oatmeal
Bob's 7 grain oatmeal: 1/2 cup
1 cup chocolate milk
Vegan Strawberry Pancakes
Protein Apple Bake (can also be used as a dessert!) (~200 calories)
Protein pancakes- I've tried this version, but will try this one with almond milk next time. Made with chocolate protein powder, these curb a craving for something warm and chocolatey.
Dinners: Goal: 400-450 calories
Brown Rice with Tofu, Dried Mushrooms, and Baby Spinach
Salad with grilled chicken breast (3 oz), feta, craisins, 1 Tbsp Balsamic Vinagrette (~200 calories)
Grilled meat (3 oz) with 10 brussel sprouts and baked potato (~350 calories)
Southwest Turkey Tacos (picture and recipe to come)
Garlic Tomato Sandwiches -~200 calories, great addition to any meal
Beet Barley with Mushroom Cannellini Bean Paprikas (~300 calories, 1/2 cup of each)
Raise The Roof Sweet Potato Lasagna (vegan) - 225 calories per piece (cut pan into 12) (without cashews on top). Notes: I used 12 lasagna noodles and 1.5 jars of sauce. Make sure to cover the noodles well so they soften in the oven (they come out perfectly Al-dente)
Homemade Somethings (to try to cut out eating ingredients I can't pronounce):
Homemade Buns - 200 calories each
Homemade Cornbread - cut into 9, 200 calories each
Hershey's Bliss, Dark Chocolate with Carmel (35 calories) - YUMMM :)
World's Healthiest Chocolate Chip Cookies - 135 calories, and half of that is from oatmeal!
= 1800-2200 calories/day depending on mileage