Everyday Meals     

 

   

     

       
       
        
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                 Chicken Salad  
            

             
             
            
               

	




	 
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                 Fish and Beans  
            

             
             
            
               

	




	 
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                 Shrimp Stirfry  
            

             
             
            
               

	




	 
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                 Chocolate Banana Smoothie  
            

             
             
            
               

	




	 
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                 Berry Blast Smoothie  
            

             
             
            
               

	




	 
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                 Egg Muffin  
            

             
             
            
               

	




	 
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                 Breakfast Bento Box  
            

             
             
            
               

	




	 
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                 Homemade Granola  
            

             
             
            
               

	




	 
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                 Healthy Pancakes  
            

             
             
            
               

	




	 
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                 Chia Pudding  
            

             
             
            
               

	




	 
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                 Overnight Oats  
            

             
             
            
               

	




	 
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	  Everyday Meals

      Sports Drinks for During Exercise  If you’re exercising for longer than an hour or in extreme conditions (e.g. extreme heat), you want to ensure you have adequate carbohydrates and electrolytes to fuel your workout.   Commercial sports drinks are usually full of additives. However, you can make your own homemade sports drinks. Here are some easy recipes to follow.     

 

   

     

       
       
        
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                 Papaya Coconut Sports Drink  
            

             
             
            
               

	




	 
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                 Greg's Basic Sports Drink  
            

             
             
            
               

	




	 
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Sports Drinks for During Exercise

If you’re exercising for longer than an hour or in extreme conditions (e.g. extreme heat), you want to ensure you have adequate carbohydrates and electrolytes to fuel your workout.

Commercial sports drinks are usually full of additives. However, you can make your own homemade sports drinks. Here are some easy recipes to follow.

The Anti-inflammatory Smoothie

The Anti-inflammatory Smoothie

The Anti-inflammatory Smoothie

Ingredients:

1 banana

2 handfuls of spinach or kale

1 tbsp ground flax seed

1/2 avocado

1 tsp grated ginger

1/2 tsp turmeric root

3/4 cup almond milk (a little more or less depending on your preferred thickness)

1 scoop of protein powder

Directions:

Add all ingredients to a blender and blend on high for 60 seconds.

***Optional - a kiwi or 1/3 cup of raspberries gives it a little extra sweetness. 

Proatmeal

Proatmeal

Proatmeal

Ingredients:

1/2 cup rolled oats

1 tsp cinnamon

1 banana

chocolate laboured protein powder

coconut milk (to taste)

Directions:

Cook 1/2 cup oats on the stovetop in 1 cup of water. 

Add the cinnamon and a mashed banana.

Take off the element and add a scoop of protein powder and a splash of coconut milk.

Veggie Scramble

Veggie Scramble

Veggie Scramble

This is a quick and easy meal to have post-workout.  You can make a few batches and freeze them for up to 6 weeks.

Ingredients:

3 eggs 

Handful of baby spinach  

¼ cup salsa to a bowl 

Directions:

Add ingredients to a bowl and beat with a fork until uniform. 

Add to a pan and cook while stirring constantly until no longer liquid. 

Roll it up tightly in a whole grain wrap, broil for a minute or so (until just a bit crispy).

Yogurt Parfait

Yogurt Parfait

Yogurt Parfait

Ingredients:

3/4 cup yogurt (Plain lactose-free Greek or coconut)

1/2 cup frozen berries 

1/2 tsp cinnamon

1 Tbsp raw honey 

1/4 cup raw pumpkin seeds

Directions:

Add everything to a bowl. 

Eat immediately or take with you for a snack.

Homemade Protein Balls

Homemade Protein Balls

Homemade Protein Balls

Ingredients:

1 scoop protein powder

2 tbsp all natural almond butter

4 tbsp almond milk (unsweetened)

2 tbsp maple syrup

Directions:

Stir ingredients together, roll into balls, and freeze overnight. 

*Optional - roll balls in unsweetened coconut flakes before freezing.

Granola Bars

Granola Bars

Granola Bars

Ingredients:

1.5 cups rolled oats

1 cup sulfite-free raisins. 

1 tbsp ground cinnamon

1/3 cup raw honey

1/3 cup hazelnut butter

Directions:

Stir the oats, raisins, and cinnamon together until uniform.

Warm up the honey and hazelnut butter, add to the bowl, and stir until combined.

Place the mixture in a parchment lined 8x8 pan and press down until packed in tight.

Store in the fridge or freezer until ready to enjoy!

Fruit Roll Ups

Fruit Roll Ups

Fruit Roll Ups

Ingredients:

2 cups strawberries

1 cup frozen mangos

Directions:

Put the strawberries and mangos in the blender and blend until uniform.

Pour the mixture onto a parchment lined cookie sheet and spread out evenly.

Bake at 170F for about 4 hours.

Allow to cool completely before cutting the parchment into strips and rolling them up.

Nut Butter Sandwich

Nut Butter Sandwich

Nut Butter Sandwich

Ingredients:

2 tbsp almond butter

2 brown rice cakes

1 banana

drizzle of honey

Directions:

Spread the almond butter onto a brown rice cake. 

Add sliced banana and a drizzle of honey on top.

Add another cake to form a sandwich.

Banana Oat Balls

Banana Oat Balls

Banana Oat Balls

These are a great high-carb, easily digestible, easily transportable snack if you are feeling a little hungry before a training session. You can make a batch on the weekend so your snacks are ready to go for the week!

Ingredients:

1 banana

1 cup of oats

Directions:

Mash the banana and oats together and form little balls. 

Bake for 15 minutes at 350 degrees Fahrenheit.

***Double or triple this to make many more!

Chicken Salad

Chicken Salad

Chicken Salad

On days you don’t have time to cook you can pick up a few pre-made items from the grocery store and still make it into a healthy meal.

Ingredients:

roasted chicken 

bag of pre-washed salad

1/4 can chickpeas

2 tbsp apple cider vinegar

2 tbsp olive oil

Directions:

Pick up a cooked roasted chicken from the grocery store. 

Cut out a breast and pull off the skin. 

Add it to a bag of pre-washed salad and add chickpeas.

Add vinegar and olive oil for dressing. 

Fish and Beans

Fish and Beans

Fish and Beans

Ingredients:

1 filet of pacific salmon (or rainbow trout)

juice of a lemon

1 tsp dill

mustard to taste

2 cups green beans

Directions:

Place the fish into an oven safe container and add the lemon and dill. 

Spread a layer of mustard evenly on top of the fish. 

Place 2 cups of green beans beside the fish and add ½ cup water to the bottom of the dish. 

Place the lid on and bake at 350F for 15 minutes (until the fish is cooked through). 

Serve with a portion of brown rice.

Shrimp Stirfry

Shrimp Stirfry

Shrimp Stirfry

Ingredients:

1 bag pre-shelled, cooked shrimp

2 cloves garlic

1/4 tsp ginger

2 tbsp soy sauce

1 cup chicken broth

1 head broccoli 

Directions:

Thaw a bag of pre-shelled, cooked shrimp. 

Add garlic, ginger, soy sauce, chicken broth, and broccoli (cut into small pieces) to a pan. 

Cook until broccoli becomes soft. 

Add the shrimp and cook until warmed through. 

Add this to 1 cup of rice noodles and enjoy.

Chocolate Banana Smoothie

Chocolate Banana Smoothie

Chocolate Banana Smoothie

Ingredients:

1 ripe banana

1 Tbsp almond butter

1/3 cup lactose free plain Greek yogurt

1 tbsp cacao powder

1.5 cups chocolate almond milk 

Handful of baby spinach

Directions:

Add the ingredients to a blender, blend for 20 seconds and enjoy!

Berry Blast Smoothie

Berry Blast Smoothie

Berry Blast Smoothie

Ingredients:

1/4 cup frozen black cherries 

1.4 cup frozen blueberries

1 scoop vanilla vegan protein powder

1 Tbsp ground flax seeds 

1 tsp spirulina powder 

1.5 cups coconut milk 

Directions:

Add the ingredients to a blender and blend until uniform.

Egg Muffin

Egg Muffin

Egg Muffin

Ingredients:

1 egg

pinch of finely chopped spinach

pinch of chopped tomato

pinch of feta cheese

salt and pepper to taste

Directions:

Crack an egg and mix it with a fork. Pour into a muffin tin lined with coconut oil. 

Add a good pinch each of finely chopped spinach and tomato and feta cheese, and salt and pepper.

Bake it at 350F for 20 minutes. 

***Multiply the recipe by 12 for a full tray of muffins. These will last in the fridge for 3 days.

Breakfast Bento Box

Breakfast Bento Box

Breakfast Bento Box

This is an ideal meal prepping breakfast, as you can organize everything for the week ahead of time. Just add all the items to a to-go food container.

Ingredients:

2 slices of smoked Pacific salmon

3 olives

1/2 avocado

1 hard boiled egg

2 boiled new potatoes