EAT LIKE AN ATHLETE

Between living life, meetings, and work, an athlete’s time can be pretty limited. It may not always be realistic to make a meal or snack every time you need to eat, and depending on your schedule, stores and restaurants may not be open. Keeping healthy convenience foods in your kitchen that can be used to put together healthy meals and snacks will help save you time and keep you on track. Below are some examples of simple meals and snacks that can be put together, and all you need is a refrigerator and a microwave.

BEST FOODS TO CREATE A HEALTHY MEAL

Below are some healthy foods that you can keep in your kitchen to put together well-balanced meals. Aim to pair a carbohydrate/fiber source with a protein/healthy fat source.

Carbohydrates/Fiber

Fresh fruit (ex: bananas, apples, blueberries, oranges, grapes, clementines)

Fresh vegetables or pre-cut vegetables (ex: carrots, cucumbers, broccoli, celery, bell peppers)

Wheat bread or wraps (ex: Ezekiel, Dave’s Killer Bread)

Wheat bagels or English muffins

Tortillas

Cereal (sugar <10g/serving)

Whole-grain crackers or pretzels

Quick-cook grains (ex: rice, quinoa)

Oats (can purchase individual cups/packets)

Air-popped popcorn

Pita or plantain chips

Rice cakes

Applesauce

Dates

Dried Mango or other fruits (unsweetened)

 

Protein/Healthy Fat

Nuts (ex: pistachios, almonds, peanuts, cashews, walnuts)

Nut butters (ex: peanut butter, almond butter, cashew butter)

Trail mix

Seeds (ex: sunflower seeds, pumpkin seeds)

Protein powder (whey or hemp)

Turkey jerky

Greek yogurt*

String cheese*

Cottage cheese*

Milk or nondairy milk*

Pre-sliced meats (ex: chicken, turkey)*

Hard-boiled eggs*

Canned tuna or salmon

Smoked salmon

Hummus

Guacamole

Dry roasted edamame

Dry roasted chickpeas

Protein Bars (ex: 88 Acres, Go Macro, Kind, Rx)

Ready-to-drink protein shakes* (ex: Core Power, Owyn, Orgain)

*=requires refrigeration

QUICK AND HEALTHY MEAL IDEAS

Below are some meals that you can put together quickly with just a fridge and microwave. Aim to create a performance plate that includes carbohydrates, protein, healthy fats, and fruits or vegetables.

Breakfast

• Oatmeal with fruit and nuts (optional: add a scoop of protein powder or a few eggs on the side)
• Whole grain bagel with peanut butter and banana
• Greek yogurt, granola or nuts, and berries/fresh fruit
• Toast, fruit, and 2 hard-boiled eggs
• Scramble in a mug (eggs, cheese) with toast and piece of fruit (can also be made into a sandwich/bagel sandwich)

 

Lunch/Dinner

• Quick cook rice, pre-sliced chicken, bell peppers, and salsa or hummus
• Turkey or chicken sandwich with vegetables and cottage cheese
• Chicken and vegetable quesadilla with salsa or guacamole
• “Snack Plate” shredded chicken, whole grain crackers, cheese, vegetables/fresh fruit, and guacamole/hummus
• Quick cook quinoa, edamame, chickpeas, and cucumber salad with salad dressing of your choice
• “Stuffed Baked Potato” baked potato topped with chicken/turkey or Greek yogurt, cheese, and salsa

If you need additional guidance with putting together performance meals and snacks, fill out our contact form to schedule your virtual nutrition coaching consultation today.