A few weeks ago I went into Target and took several images of foods I would personally recommend to my student-athletes and active adult clients. If you recall I posted a thread of a few photos from the grocery shopping trip on Twitter. These are great options for anyone looking to improve their health with limited time and little to no cooking skills.
Remember my, “put down the phone and pick up breakfast post?” Be sure to check that out as well! If you have time to scroll social media you have time to eat breakfast!
Many of these items and ideas are great for the pantry at home or for the college dorm!
English muffin cut in half with sliced avocado paired with 3/4 cup Greek yogurt and mixed blueberries and raspberries.
A glass of Fairlife chocolate milk or plant-based alternative + Kashi cereal
See grab-and-go options that can be prepared ahead of time.
(no cooking required of course)
Greek Yogurt Berry Bark Bites! Recipe here
Frozen breakfast bagel sandwich or breakfast burrito
Make the night beforehand (Greek yogurt, berries, chia, nut butter)
English muffin/Whole-grain pita wrap with mashed banana and peanut butter
Toast + 2 oz. deli turkey + 1 oz. cheese + tomato wedges paired with chocolate Corepower
Wendi’s tasty Greek yogurt breakfast toast recipe
Hard-boiled eggs + apple + string cheese
Protein smoothie bag (Prepare the night beforehand frozen berries, spinach, chia seeds, whey protein powder and place in zip lock baggie) Pour into blender with milk and add Greek Yogurt the morning of and blend!
Microwave egg-omelet in a glass bowl with spinach, kale, bell peppers + banana, and low-fat milk.
Kodiak instant oatmeal +strawberries + Greek yogurt
Grab and go peanut butter packs paired with fruit
Kodiak Cakes Power Cup Muffins (12 g of protein but you can add milk and Greek yogurt to increase protein) + fruit for more energy!
Kodiak cake frozen waffles or pancakes paired with grab n-go nut butter packets + 1 apple
RX nut butter packets or Nuts ‘N More
Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter.
NWW POWER SMOOTHIE!!! Greek yogurt protein smoothie blended with 1 cup spinach, 4 oz. low-fat milk and ½ cup whole-grain oats. See recipe
- Spinach bowl topped with two hard-boiled eggs + 1-2 tbsp chickpeas, raspberries, almonds + avocado slices + Kind bar
- Greek yogurt parfait, pepper/cucumber slices, apple, RX bar, cheese stick
Microwavable lentil pasta + add pre-cooked meat + cheese + marinara sauce
Whole-grain pita with 3 oz. deli ham + carrot sticks + kiwi slices + almonds
Whole-grain turkey cheese, spinach, tomato sandwich with mashed avocado + mixed fruit cup + serving of whole-grain pretzels
If you’re really pressed for time this lunch idea is for you!
Tuna packet (17 g of protein)
Pre-packaged carrot sticks & guacamole
Whole-grain English muffin
Apple, banana, or pear (backpack stable)
Microwavable sweet potato
Fully loaded with sour cream, cheese blend, chives, topped 1/2 cup Greek yogurt, or cottage cheese. Pair with a slice of Ezekiel toast topped with avocado, and microwavable egg. Here is an example Recipe
Grilled chicken salad
2 oz of pre-grilled chicken added to a bed of spinach + romaine + ½ cup black beans/chickpea mix + mixed cheese blend, 1 sliced hardboiled egg, 1 tbsp. sunflower seeds with a dressing of choice. Highly recommend Bolthouse Farms Greek yogurt as a healthy dressing.
Riced veggie tacos
Frozen bag of riced veggies cooked in the microwave that can be topped with edamame, salsa, in a whole-grain tortilla, shredded pre-made pulled pork, cheddar cheese blend with avocado slices.
Snack pairings (snacks should contain protein and carb) for athletes and for less active days a protein + a plant/healthy fat).
Snack pack nut butter + fruit
Tuna packet + veggies
Guacamole to go
String cheese sticks + applesauce
Chocolate milk + cherries
RX Oats + fruit
Grapes + cottage cheese
Applesauce + Kashi bar
Hard-boiled eggs Nuts + dried fruit + cereal (healthy trail mix)
Greek yogurt + pumpkin pure + chia
Cottage cheese + kiwi + cinnamon spice
1/2 Turkey cheese bagel
Toast with sunflower seed nut butter (PEANUT FREE OPTION) + banana or kiwi slices
Hummus + cucumber/carrot/celery stick mix
CorePower protein drink + fruit
Overnight protein oats (chia, milk, flax, cinnamon, fruit, honey, or nut butter) See my recipes here!
Hard-boiled eggs + apple
Cottage cheese + fruit
RX layers protein bar + pineapple
Squeezable apple sauce packets + RX bar
Teriyaki beef jerky + pre-cut bell pepper slices
Hummus + apple + celery and carrot sticks
Greek yogurt + PB2 + unsalted almonds
Serving of trail mix + 2 hard-boiled eggs
Quest protein bar + watermelon slice
Skinny pop popcorn + string cheese
Whole meals first supplement second. Supplements are meant to satisfy small gaps in nutrition and to avoid nutrient deficiencies. Good nutritional habits must be established first. For additional guidance to ensure your athletes are meeting their protein and carbohydrate needs check out this article. No supplement can replace whole foods. See pantry staple ideas for athletes here!
In good health and wellness,
Wendi Irlbeck, MS, RDN, CISSN
Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.
What can hiring a sports nutritionist offer your program? Learn more here.
Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagram for more nutrition information.