Sports Nutrition Race Week Plan

Size: px

Start display at page:

Download "Sports Nutrition Race Week Plan"

Georgina Jenkins
5 years ago
Views:

1 Sports Nutrition Race Week Plan MENU OPTION VEGGIES PROTEIN CARBS FATS BREAKFAST S Sweet potato pancakes [showcasing: high quality carb if needed morning of race] Sports Performance Smoothie + [showcasing MCT oil for augmented energy production- *note: carb comes from resistant starch] * 1 Sardine OR Tuna Endurance Boats [showcasing: omega 3 antiinflammatory support] ENTREES Yogurt Marinated Chicken Kebabs 30 Minute Thai Chicken Curry *if using cauliflower rice **if using white rice Crockpot Minestrone Soup [*2 carbs if using beans] * 1 2** * 1 Matcha Energy Bites [as optional race fuel] EXTRAS FEEDZONE portable energy bites [showcasing resistant carb source: white rice that s been cooked and then cooled] Cauliflower Rice [with Mediterranean version included] Roasted Vegetable Formula Biscuits [showcasing: collagen protein] - 1-1

2 ! Curry Sweet Potato Pancakes! YOU ARE BEING NOURISHED BY:! 4 cups shredded sweet potato [about 4 small-ish sweet potatoes]! 3 eggs [whisked]! 2 Tbsp coconut flour none 1 protein 1 carb none! METHOD 1. Combine all ingredients 2. Heat skillet over medium heat. Add enough oil of choice to coat bottom of skillet [coconut oil is a great choice]. 3. When the oil is hot use a big spoon to add mixture to skillet in pancake sized portions. 4. THE TRICK IS: After you spoon them in and pat them into their shape: DON T TOUCH THEM AGAIN for 3 minutes. 5. Flip them after those 3 minutes are up, making sure that there is oil under the second side. 6. Add more oil as needed to keep the pan coated. Again DON T DISTURB THEM while the cook on the second side. 7. After they have cooked for 3 minutes on each side, place them on a cooling rack so that the air can circulate around them. 8. Make the rest of the pancakes the same way.! 1 tsp Herbamare OR high quality unrefined sea salt! 1 tsp curry powder! 1/4 tsp garlic powder Equipment: Skillet Prep Time: 15 min Cook Time: 10 min Yield: 10 pancakes Serving Size: 2-3 pancakes

Smoothie Formula A NOTE FROM ELLIE Use this formula to help you create a smoothie without a recipe. Make variations off of it using the basic instructions listed.

1 cup coconut water 1 2 3 4 6 5 add ½ CUP FRUIT to blender! ½ cup green banana! 1 Tbsp lime juice add 15-20g PROTEIN to blender! ½ cup plain greek yogurt OR!

3 Smoothie Formula A NOTE FROM ELLIE Use this formula to help you create a smoothie without a recipe. Make variations off of it using the basic instructions listed. Each smoothie counts as 1 protein + 1 carb + 1 veg [if using] + 1 fat INSTRUCTIONS Performance add 2 CUPS MILK of choice to blender! 1 cup coconut milk! 1 cup coconut water add ½ CUP FRUIT to blender! ½ cup green banana! 1 Tbsp lime juice add 15-20g PROTEIN to blender! ½ cup plain greek yogurt OR! 2 Tbsp Vanilla protein powder + ½ cup ice embellish with 1 tsp FLAVOR + 1 Tbsp of FIBER/FAT! 1 Tbsp MCT oil OR coconut oil! 1 tsp Matcha green tea powder [optional] OPTIONAL: power pack your smoothie with up to 1 CUP VEGGIES! ½-1 cup spinach or kale [chopped + frozen if possible] BLEND until smooth and serve cold Equipment: Blender Prep Time: 5 min Yield: 1 serving Serving Size: 2 cups

4 ! Sardine/Tuna Endurance Boats! YOU ARE BEING NOURISHED BY:! 2 cans sardine filets OR 2 cans wild tuna! ¼ cup dill [finely chopped]! ½ red bell pepper [diced]! METHOD none 1 protein none 1 fat! Juice and grated zest of ½ lemon! ¼ cup walnuts [chopped] 1. Mix all ingredients except endive in a small bowl.! Cayenne pepper [to taste] 2. Pull apart the endive into single leaf boats and top with a spoonful of mixture. In each leaf.! ¼ cup mayonnaise, Vegannaise OR plain Greek yogurt 3. Enjoy!! 1 head endive Equipment: none Prep Time: 10 min Cook Time: ---- Yield: 8 boats Serving Size: 2 boats

5 ! Yogurt Marinated Chicken Kebobs! YOU ARE BEING NOURISHED BY:! ½ cup plain yogurt! 1 T lemon zest! 2 T lemon juice! 2 garlic cloves, crushed! ½ tsp ground cumin 1 veggie 1 protein none none! METHOD 1. Combine yogurt, lemon zest, lemon juice, garlic and spices in a bowl. 2. Add chicken and stir gently until evenly coated. Cover and refrigerate for 30 minovernight. The longer you marinate your skewers the easier to digest the chicken will be. 3. Meanwhile, soak skewers in water for at least 30 minutes. 4. Chop bell pepper and purple onion into 1-inch cubes.! ½ tsp ground coriander! 1 tsp crushed chili pepper! ½ tsp black pepper! ½ tsp salt! 2 lbs chicken breast, cubed! 2 bell peppers, 1 inch dice! 1 purple onion, quartered 5. Once chicken has marinated for at least 30 minutes, thread chicken, bellpeppers and onions on skewers in a pattern of choice. 6. Sprinkle skewers with salt and pepper. 7. Bake at 375 F on a parchment lined baking sheet for about minutes or until instant read thermometer reads 165 F. *note: if you have a dairy allergy substitute the yogurt for olive oil in the marinade. Equipment: Skewers + Baking Sheet Prep Time: 15 min Cook Time: 20 min Yield: skewers Serving Size: 2-3 skewers

6 ! 30 Minute Thai Chicken Curry! YOU ARE BEING NOURISHED BY: 2 veggies *if using cauliflower rice 1 protein 2 carbs *if using white rice! METHOD 1. Heat a wok or your largest skillet over high heat. 2. Add 1 Tbs coconut oil and cook the chicken breast until golden brown and cooked thru, about 8 minutes, stirring occasionally. Transfer the cooked chicken to a plate. 3. With the heat still over high, melt another Tbs of coconut oil in the wok. 4. Add in all the vegetables and season with salt and pepper. Cook the vegetables until starting to brown slightly on the edges, but still crisp tender, about 6-8 minutes, stirring occasionally. Add the garlic and ginger, cook for 30 seconds until fragrant. 5. Add in the thai curry paste and stir to combine. Add in the coconut milk and stir to combine. Add the chicken back in, and cook for another few minutes until heated thru 6. Spoon the coconut chicken thai curry over rice [or cauliflower rice] and serve warm. Top with red pepper flakes if you like more spice..*vegetarian Version: swap 8 oz tofu, cubed for chicken. 1 fat! 8 oz boneless skinless chicken breast, chopped into 1" pieces and seasoned with salt and pepper! 2 Tbs coconut oil, divided! 2 zucchini, cut into ½" x 2" spears! 1 red bell pepper, sliced! 1 cup green onions, chopped! half a yellow onion, sliced! 1 tsp ginger paste [or 1" piece of fresh ginger, grated]! 2 cloves garlic, minced! 2 Tbsp red thai curry paste! 1 16 ounce can coconut milk! salt and pepper! red pepper flakes for garnish [optional]! 2 cups cooked rice of choice [white rice or cauliflower rice are great options] Equipment: skillet Prep Time:15min Cook Time: min Yield: 4 servings Serving Size: 1.5 cups

7 ! Crockpot Minestrone Soup! YOU ARE BEING NOURISHED BY:! METHOD 2 veggie 1 protein 1 carb **2 if using beans 1. Place the olive oil in the bottom of the crock pot. 2. Add the prepared sweet potatoes, carrots, celery, zucchini, shallots, and garlic to the crock pot. 3. Pour in the chicken [or vegetable] broth. 4. Add the entire can [including juice] of diced tomatoes. 5. Add the frozen spinach [no need to thaw and drain, just add it frozen]. 6. Add in the oregano, basil, parsley, cayenne, and salt. 7. Stir everything together, add the bay leaved, cover, and cook on low for 6-8 hours. 8. If using sausage- about 2 hours before the soup is done, brown the sausage, breaking it up into small pieces with the back of a wooden spoon. Once the meat is cooked through [no pink], add it to the crock pot and mix it all together. 9. If using beans- add to crock pot 1 hour before soup is done. 10. Remove bay leaves before serving. 1 fat! 2 Tbsp olive oil! 1 sweet potato, diced! 4 carrots, diced! 2 celery stalks, diced! 2 zucchini squash, diced! 2 shallots, diced! 2 cloves garlic, minced! 28 oz chicken or vegetable broth! 28 oz can diced tomatoes w/ juice! 1 cup packed frozen spinach, chopped! 2 bay leaves! 2 tsp oregano! 1 tsp basil! 1 tsp parsley! ¼ tsp cayenne pepper! ¼ tsp sea salt! 1 ½ lb sausage of choice OR 2 x 15 oz cans of beans of choice Equipment: Crock Pot Prep Time: 15 min Cook Time: 6-8 hours Yield: 4 servings Serving Size: 2 cups

FLAVOR blend until mixed FORM MIXTURE INTO 1 BALLS Matcha Cashew Coconut! 1 cup dates! ½ cup coconut flakes [1/4 cup reserved for rolling on outside optional!]!

8 Energy Bite Formula A NOTE FROM ELLIE Grab these little gems when you need a snack without the crash. Each bite counts as 1 carb + 1 fat INSTRUCTIONS pulse 1 CUP DRIED FRUIT in food processor add 1/2 CUP NUTS/ SEEDS continue to process add 2 Tbsp- ¼ CUPS OF FLAVOR blend until mixed FORM MIXTURE INTO 1 BALLS Matcha Cashew Coconut! 1 cup dates! ½ cup coconut flakes [1/4 cup reserved for rolling on outside optional!]! ½ cup cashews! ½-1 Tbsp matcha green tea powder! 1 Tbsp coconut oil! 1 tsp lime juice [extra zest optional] REFRIGERATE OR FREEZE UNTIL READY TO EAT. Equipment: Food Processor Prep Time: 15 min Yield: 6 servings Serving Size: 2 bites

9 ! Feed Zone Portable Rice Cakes! YOU ARE BEING NOURISHED BY:! 2 cups uncooked Calrose or other medium-grain "sticky" rice! 3 cups water! 8 ounces bacon [pastured-options]! METHOD none 1 protein 1 carb 1 fat 1. Combine rice and water in a rice cooker [if you have one]. Cook according to white rice package directions. 2. While rice is cooking, chop up bacon before frying, then fry in a medium sauté pan. 3. When crispy, drain off fat and soak up excess fat with paper towels. 4. Beat the eggs in a small bowl and then scramble on high heat in the sauté pan. 5. Don't worry about overcooking the eggs as they'll break up easily when mixed with the rice. 6. In a large bowl or in the rice cooker bowl, combine the cooked rice, bacon and scrambled eggs. 7. Add liquid amino acids or soy sauce and sugar to taste. 8. After mixing, press into an 8- or 9-inch square baking pan to about 1½-inch thickness. 9. Top with drizzled raw honey, salt to taste, and grated parmesan, if desired.! 4 eggs! 2 Tbsp liquid amino acids or lowsodium soy sauce! Raw honey [optional]! Salt [to taste]! Grated parmesan [optional] Equipment: Rice Cooker [optional] Prep Time: 15 min Cook Time: 6-8 hours Yield: 10 rice cakes Serving Size: 1 rice cake

Cauliflower Rice A NOTE FROM ELLIE Use this recipe to replace rice with a vegetable. You will hardly notice a difference This recipe counts as 2 veg + 1 fat [if served with healthy fat of choice]!

Using a cheese grater, grate the cauliflower to a coarse texture (approximately the size of rice grains). OR Using a food processor, pulse the cauliflower to desired texture. 2.

10 Cauliflower Rice A NOTE FROM ELLIE Use this recipe to replace rice with a vegetable. You will hardly notice a difference This recipe counts as 2 veg + 1 fat [if served with healthy fat of choice]! 1 head cauliflower! 2 Tbsp coconut oil or butter! 1 small yellow onion, finely diced! 2-3 cloves garlic, minced! Sea salt and pepper to taste INSTRUCTIONS 1. Using a cheese grater, grate the cauliflower to a coarse texture (approximately the size of rice grains). OR Using a food processor, pulse the cauliflower to desired texture. 2. Heat the coconut oil in a skillet over medium heat 3. Sauté the onion and garlic for 3 4 minutes, or until the onion is relatively translucent. 4. Add in the cauliflower rice and continue to sauté for 4 5 minutes until it reaches desired texture. 5. Season with salt and pepper to taste before serving. MORROCAN COUS COUS VARIATION: Add ½ cup cashews, chopped + 1 tsp cumin + 1 tsp coriander + 2 green onions, chopped + handful fresh flat leafed parsley + Juice of ½ lemon + zest at the end Equipment: Food Processor OR Cheese Grater Prep Time: min Cook Time: 10 min Yield: 4 cups Serving Size: 1 cup

11 Roasted Veggie Formula A NOTE FROM ELLIE Roasted veggies are the way to go when you re busy and need veggies on hand. Each roasted veggie variation counts as 2 veg + 1 fat. INSTRUCTIONS prep 8 CUP VEGGIES and place on a lined baking sheet add 1 TBSP - ¼ CUP ALIUMS/ AROMATICS drizzle with 3TBSP OIL/ FAT toss in 2 TBSP OF SPICES/HERBS COOK at 375 until golden, toss once at 15 min Classic Cruciferous PICK ONE! broccoli/broccolini! cauliflower! Brussels sprouts! ¼ cup garlic [minced]! 3 Tbsp olive oil! salt and pepper [to taste] COOK FOR ABOUT 25 MINUTES; HOWEVER, COOK TIMES VARY Equipment: Baking Pan Prep Time: 20 min Cook Time: min Yield: 4 servings Serving Size: 2 cups

Coconut F lour Biscuits A NOTE FROM ELLIE Who knew biscuits could be so nourishing? Collagen creates a very novel spin on these traditionally southern delights!

1 Tbsp apple cider vinegar, at room temperature! 2 tsp raw honey! 1 cup [140 grams] coconut flour, sifted! 1 tsp baking soda! ¾ tsp Himalayan rock salt 1. Preheat oven to 350F. 2. To make biscuits, line a baking sheet with parchment paper or a silicon baking sheet.

12 Coconut F lour Biscuits A NOTE FROM ELLIE Who knew biscuits could be so nourishing? Collagen creates a very novel spin on these traditionally southern delights! Each biscuit counts as 1 protein + 1 fat INSTRUCTIONS! 4 eggs [beaten]! 1 ⅔ cup full-fat coconut milk, at room temperature! ¼ cup grass-fed gelatin! ¼ cup melted coconut oil! 1 Tbsp apple cider vinegar, at room temperature! 2 tsp raw honey! 1 cup [140 grams] coconut flour, sifted! 1 tsp baking soda! ¾ tsp Himalayan rock salt 1. Preheat oven to 350F. 2. To make biscuits, line a baking sheet with parchment paper or a silicon baking sheet. Set aside. 3. Combine eggs, coconut milk, gelatin, coconut oil, apple cider vinegar and honey. 4. In a separate bowl, mix sifted coconut flour, baking soda and salt. 5. With a hand mixer combine wet mixture and dry mixture. 6. Scoop the dough using a ¼ cup measure, dropping the dough onto the baking sheet. Repeat, until 12 biscuits are made. 7. Bake in preheated oven for minutes, until tops begin to brown. 8. Allow to cool completely, at least 2 hours. Equipment: Food Processor + Baking Sheet Prep Time: 15 min Cook Time: 20 min Yield: 8 biscuits Serving Size: 1-2 biscuits

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato