10 Meals for Nutrition in Training Brad Boughman

Transcription

1 10 Meals for Nutrition in Training Brad Boughman

2 Nutritional Overview Men and women should consume calories each day. During training, you will need to add 100 calories per mile you will be running. 65% of your calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to.07 grams per pound of your body weight each day) % of your total calories should come from unsaturated fats. The following table will give you ideas for good sources of complex carbohydrates and protein: Good Carbohydrates Potatoes, yams, beans, peas, wheat bread, bananas, macaroni, spaghetti, cereal, raisins, apples, bagels, syrup, brown rice, corn, apples, carrots, root vegetables Good Protein Low fat milk, beans, green peas, lean beef, chicken, fish, eggs, cheese, yogurt, nuts, peanut butter, cottage cheese, tofu and soy products Vitamins are highly recommended and will give you adequate supplies of the minerals your body needs. Take multi-vitamins daily as a supplement. Also, keep in mind you need plenty of calcium and iron. See the nutritional charts for the things you eat and make sure you are getting adequate amounts of both. Following are some great recipes to get you started.

3 10 Meals for Nutrition in Training Meal #1 Chicken Salad Sandwich 3 boneless, skinless chicken breasts 2 large celery sticks, chopped 3 tbsp of low fat mayonnaise 2 tbsp of lemon juice Bake chicken at 350 degrees for 35 minutes or until done. Cover with foil to cook. Allow chicken to cool. Slice chicken into cubes and mix with ingredients. Serve on wheat bread with romaine lettuce and one slice of tomato. Makes 4 servings. One cup of stewed potatoes One banana One cup of Low fat, fruit flavored Yogurt Meal # 2 Chicken and Rice Casserole 1 stick margarine 1 cup rice (uncooked) 3 boneless, skinless chicken breasts Salt and pepper 1 can cream of mushroom soup 1 ½ cans of water Melt margarine in (oblong) casserole dish. Pour in rice. Arrange chicken on top of rice. Salt and pepper chicken. Spread mushroom soup over chicken. Pour water around edges of rice. Cover and bake at 350 degree for 60 minutes or until done. Makes 3 servings. One cup of cooked corn One cup of cooked green peas, pinto beans, or black eyed peas

4 Meal #3 Chicken and Dressing Casserole Brown Rice 3 boneless, skinless chicken breasts, cooked and cubed (reserve broth) Put into bottom of (oblong) casserole dish Mix together: 1 can cream of mushroom soup 1 can cream of chicken soup 1 can of milk Pour mixture over chicken Mix together: ½ small bag of herb dressing ½ small bag of cornbread dressing Broth of chicken (add enough to make moist enough to spread over casserole) Bake at 350 degrees (uncovered) for 45 minutes. Makes about 5-6 servings. ½ stick of margarine 1 medium onion, chopped 1 cup rice, uncooked 2 cans beef consommé soup 1 can sliced mushrooms (do not drain) Saute onion in margarine. Add rice, soup, and mushrooms. Bake at 350 degrees (uncovered) for 60 minutes. Makes about 5-6 servings. One cup of cooked corn One cup of green beans, pinto beans, or black eyed peas

5 Meal # 4 BBQ Sandwich 5-7 lb Boston butt ¼ cup water Bottle of your favorite BBQ sauce Place Boston butt in crock pot pour ¼ cup of water over the pork. Allow to cook on low for 6-8 hours. Carefully, pull apart the pork (it ll be hot!), dispose of juice in the crock pot, return pulled pork to the crock pot, add and stir in your favorite BBQ sauce, and let it cook on low for 1 hour. Serve on wheat bun. Makes 8-10 servings. Baked potato or one cup stewed potatoes One cup cooked baked beans One cup cooked corn Meal #5 Grilled Pork Chop Sandwich 3-4 pork chops Salt and pepper Grill pork chops until done. Serve on wheat bread with romaine lettuce and slice of tomato. One cup stewed potatoes One cup cooked corn One cup cooked green peas

6 Meal # 6 Spaghetti Sauce 1 large can stewed tomatoes 1 can tomato paste 1 can tomato soup ½ cup ketchup 1 small chopped onion 1 green bell pepper 2-3 shakes of hot sauce (optional) Dash of salt and pepper Others spices (add to taste): Oregano (1 tsp) Cumin (1/2 tsp) Garlic (1/2 tsp) 2-3 lbs. lean ground beef 1 lb. ground sausage Brown beef and sausage (drain well). Add all ingredients to drained beef and sausage. Simmer until hot and bubbly, stirring occasionally. Excellent for simmering in crock pot for 2-4 hours. Add sauce to noodles (cooked as instructions call for on the noodles/pasta of your choice). Meal # 7 Tuna Salad Sandwich 2 6-oz. cans of tuna ½ cup of chopped celery 1/3 cup of green onions, chopped (optional) 6 Tbsp of low-fat mayonnaise Drain tuna and mix in all ingredients. Stir well until blended. Serve on wheat bread or wheat bun with piece of romaine lettuce and a slice of tomato. One cup of stewed potatoes One banana One cup of Low fat, fruit flavored Yogurt

7 Meal # 8 Grilled Salmon 3-4 salmon steaks Vegetable oil Lemon juice Splash a dash of lemon juice on each side of the salmon steak. Coat aluminum foil with vegetable oil and lay foil over the grill. Cook salmon on the foil for 5 minutes on each side or until the salmon can flake by using a fork. Makes 3-4 servings. One Grilled Potato (Wash potato and wrap it in aluminum foil. Cook potato on grill for minutes.) One Grilled Corn on the Cob (Butter corn and wrap in aluminum foil. Cook for 30 minutes.) One cup of Low fat, fruit flavored Yogurt Meal # 9 Alfredo with Roasted Red Peppers 1 package (10 oz.) alfredo sauce 1 jar (7 oz.) roasted red peppers, drained and sliced 1/3 cup walnuts (toasted*) 1 package (9 oz.) Di Giorno Four Cheese Ravioli, cooked and drained Mix sauce, peppers, and walnuts in saucepan. Cook until thoroughly heated, stirring occasionally. Pour over ravioli in large bowl; toss to coat. *Toast nuts: Spead in a single layer on baking sheet. Bake at 350 for 5 to 7 minutes or until lightly toasted. Site items: One cup of cooked Corn One cup of stewed potatoes One cup of Low fat, fruit flavored Yogurt

8 Meal # 10 Seven Layer Casserole 1 ½ lbs. chuck hamburger meat 1 green bell pepper, chopped 2 carrots, sliced 1 onion, chopped 2 Irish potatoes, sliced or chopped 1 small can sweet peas, un-drained 1 can tomato soup (Campbell s) Saute hamburger meat, drain, and set aside. Layer bell peppers, carrots, onion, and potatoes in a casserole dish. Add un-drained peas on top of vegetables. Pour soup on top of vegetables. Layer hamburger on top of soup. Bake at 325 for 1 ½ hours. Broccoli Salad 1 large bunch broccoli ½ cup raisins 8 slices of bacon, cooked and crumbled 1 purple onion, diced 1 cup pecans, chopped Dressing ingredients: 1 cup low fat mayonnaise, ½ cup sugar, 2 tablespoons vinegar Wash broccoli and cut spear tops into small pieces. Combine broccoli, raisins, bacon, onions, and pecans. Make dressing by mixing mayonnaise, sugar, and vinegar. Pour dressing over salad and mix well. Chill and serve.