Performance Easy Meal and Snack Ideas

Lunches/Dinners

Sweet Potato Surprise

• Approx fist - sized sweet potato microwave 5-10 min
• 1 serving of chopped soy deli slices or wieners "sprinkle" over top of potato (any other source of lean protein also can be used i.e. chopped chicken)
• Drizzle over top of potato - 2 tbsp balsamic vinegar
• 2 tsp -1tbsp olive oil (or flax seed oil)
• garlic
• oregano
• salt + pepper

** If dairy allergies not an issue, another great idea instead of the oil & vinegar dressing is non-fat sour cream mixed with onion soup mix

Chick Pea/Lentil "Salad"

• 1 large can of rinsed and drained chick peas or lentils
• 2 chopped Roma tomatoes
• ½ - whole green pepper chopped
• ½ cup crumbled goat's cheese (or feta cheese)

Dressing - 1/4 cup olive (or flax oil)

• ¼-1/3 cup vinegar
• 2-3 tbsp lemon juice
• 2-3 tbsp chopped basil
• salt and pepper to taste
• optional (splenda - to taste)
• mix dressing, then pour over salad. Serving size 1- 11/2 cups

Salads -the "perfect meal"

• be creative, pretty much anything goes in terms of veggies, small servings of nuts and dried fruit.
• choose to add source of protein i.e. chopped chicken, hard boiled eggs, tuna
• dressing either make on your own with a Olive oil or flax seed base, or consider buying low fat pre-made dressings.

Wraps -

Again, the ingredients in this meal are dependant on what you have in your fridge and on your creativity.

• It is recommended that you choose whole wheat wraps and that you add to it a serving of lean protein (i.e. tuna, salmon, soy products, chicken, lean beef, hummus, low fat cheese)
• Then add at LEAST 3 types of chopped veggies (i.e. mushrooms, peppers, tomatoes, onions, grated carrots, cucumber, cabbage etc.)
• Top with either a home made " olive or flax seed oil + vinegar + spices" dressing or a reduced fat store bought salad dressing
  

Brown Rice and Veggies

• Add to a ½ cup-full cup of pre-cooked brown rice (cooled) soy sauce sweetened with Splenda, Honey, brown sugar, or stevia ( about 1-2 tsp of one)
• Add chopped cucumber, tomato (or reed pepper and mushroom)
• Optional: add 4 slices of chopped soy ham or lean chicken/turkey for protein.
• mix and enjoy cool!

BREAKFAST IDEAS

Ultimate Oatmeal (makes 4-6 servings)

• Add 4 cups of water to 2 cups of "porridge oats"
• Microwave for about 2-3 min
• Mix in 1-2 tbsp of peanut butter, 2 scoops of protein powder, 2 tbsp of mollases, and generous amounts of cinnamon and allspice (to taste)
• Mix together while still warm
• Chop up about 10 dried apricots or prunes, one firm apple and one banana and add to your oatmeal (no need to re-heat)
• Enjoy warm or cold

Protein Shakes
again, your imagination is the limit to variations here; generally, one serving is 1 scoop of protein powder added to 1 cup of juice or milk. Adding some ice and blending using a blender will add volume but is not necessary if you are pressed for time. Other ideas to improve nutritional value include adding flax seed oil, 1 tbsp of nut butter, or frozen berries/ other fruit/ or ½ cup of low fat or organic yogurt.

Super quick favorites:

• "Healthy egg nog" (it really tastes like it!) 1-1/12 cups of vanilla soy milk + 1 scoop of vanilla protein powder + 1 tsp of nutmeg. Shake and enjoy.
• Creamsicle - 1 cup of juice of choice + 3-4 ice cubes + scoop of vanilla protein powder. Shake or ideally blend in a blender.
• Yogurt Surprise (ingredients sound weird, but they're really good!)
  • ½ cup of fruit yogurt + ½ cup of cottage cheese 1% + 1 - 2 tbsp of raw oatmeal + 1tbsp of nut butter (i.e. almond butter or peanut butter)
  • Mix together until all ingredients well mixed. Enjoy immediately or keep in fridge up to a day to let oatmeal moisten.