๐Ÿ ๐’๐–๐„๐„๐“ ๐๐Ž๐“๐€๐“๐Ž ๐‡๐€๐’๐‡๐Ÿณ

 

ย ๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ:

Sweet Potatoes: Super tasty, rich in vitamins and minerals that provide energy with quality carbohydrates! I use about ยฝ cup to 1 cup diced depending upon if I want leftovers or not.

Onions: Choose yellow or white onions for more antioxidants and sweetness! 1/2- 3/4 cup chopped.

Green Bell Pepper: You could use any color, but I love green bell pepper to add more crunch. You are welcome to use any type of bell pepper. The more color the better!

Kale + Spinach: Kale wonโ€™t wilt as much as spinach, and it will offer some additional crunch and fiber! Cumin, Garlic Powder, and Rosemary:

You can use any Mrs. Dash salt-free seasoning as well as fresh ingredients of your choice.

Eggs: I use 2 eggs, but you could easily add up to 3 or fewer depending on your protein needs.

๐ˆ๐ง๐ฌ๐ญ๐ซ๐ฎ๐œ๐ญ๐ข๐จ๐ง๐ฌ

Heat a large sautรฉ pan on medium heat with a drop of olive oil or avocado cooking spray (see former post on cooking oils).

Add the diced onion and red bell pepper to the pan and sautรฉ for one minute to soften. Add the diced sweet potato and spices to the pan.

Cook the sweet potato for 10-12 minutes, stirring often. (To save time I recommend cooking the sweet potato beforehand).

Place a lid on the pan for the last 5 minutes to soften the sweet potato until fork tender.

Add the kale and spinach and stir for an additional 1-2 minutes or until the kale is wilted.

Crack each egg into the skillet and cook until the eggs are done to your liking. You can add a lid to the pan to cook the eggs through faster.

Remove the breakfast hash from the heat. Season with your desired seasonings or @mrsdashrecipes ! NWW tip: Pair this tasty meal with a whole-grain slice of toast.

I highly recommend @daveskillerbread or Ezekiel toast + 1-2 Tbsp of mashed, 1/2 cup of blueberries, and a glass of water !!

A balanced meal of protein, fats, and carbs = balanced blood sugar which controls our focus, concentration, fatigue, appetite, and more!

Chunky Monkey (Weight Gain Focused Smoothie)

  • WEIGHT GAIN SMOOTHIE/serving: 900 kcal 96g carbs 33g of fat 61g of protein I recommend having 1/2 in the am & 1/2 in the afternoon or evening!
  • An easy and tasty way to kcal to gain GOOD lean mass properly. Share with someone trying to gain weight.
  • Featured is one of our young male soccer players who has a goal to increase his lean mass as well as gain weight using whole foods!

Instructions:

  • Combine all ingredients in a blender and portion out accordingly.

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

I highly recommend pairing a snack pack of peanut butter with an apple or a serving of carrot sticks.

๐ŸŽApple cinnamon peanut butter protein muffins ๐Ÿคค

ย 

โœจSimple instructions with super ๐ŸŽingredients ๐Ÿ’ช
Ingredients:
๐Ÿ“3/4 cup almond or coconut flour
๐Ÿ“2/3 cup whole wheat flour
๐Ÿ“1 cup of vanilla Bi-Pro whey protein powder
๐Ÿ“1.5 tsp baking powder
๐Ÿ“1 tsp sea salt
๐Ÿ“1 cup plain whole fat Greek yogurt
๐Ÿ“2 whole egg
๐Ÿ“1 cup applesauce
๐Ÿ“3/4 cup Swerve Brown sugar replacement
๐Ÿ“2 tsp vanilla
๐Ÿ“1/2 cup Nutsnmore apple crisp PB (use discount code 143NWW for 15% off)
๐Ÿ“1 cup finely chopped apples

Instructions:
1๏ธโƒฃPreheat oven to 400 degrees. Line a muffin tin with liners or use non-stick spray.
2๏ธโƒฃIn a large bowl combine flour, protein powder, baking powder, and salt.
3๏ธโƒฃIn a medium-sized bowl whisk together Greek yogurt, egg, applesauce, brown sugar, and vanilla.
4๏ธโƒฃAdd wet ingredients to the flour mixture and mix until just combined.
5๏ธโƒฃPlace sliced apples in a small bowl and coat with reserved 1 tbsp flour.
6๏ธโƒฃGently mash apples into the batter.
7๏ธโƒฃFill the prepared muffin tin, nearly filling each muffin to the top.
8๏ธโƒฃThis should make 12-18 or so muffins, depending on the size of your muffin tin.
9๏ธโƒฃBake muffins at 400 for 18-20 minutes until golden brown and a toothpick inserted comes out clean.
๐Ÿ”ŸAllow cooling fully before enjoying! Store in an airtight container for up to 1 week or freeze for up to 4 months.

 

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

 

๐Ÿ’ฅPeanut Butter Banana Snack Bites ๐Ÿ’ฅ

Ingredients:

  • 1.5 cup Kodiak Cake protein oats
  • 2 scoops BiPro whey protein powder
  • 1 teaspoon cinnamon
  • 1 cup Nutโ€™s N More Peanut butter
  • ยผ cup honey
  • 1.5 large, mashed banana
  • 2 teaspoon vanilla extract
  • 1 cup dark chocolate mini chocolate chips

Instructions:

  1. Mix the dry ingredients first (oats, protein powder, cinnamon, salt) together in a medium mixing bowl. Add the wet ingredients (peanut butter, honey, banana, and vanilla) and stir well with a fork or spatula. The dough will be thick!
  2. Fold in the chocolate chips. Use a spoon to scoop about 1 tablespoon of mixture and roll between your palms to form a ball. You should have a total of 24 energy bites.
  3. Refrigerate for 1-2 hours before enjoying. Store in an airtight container in the refrigerator for up to a week, or the freezer for up to 3 months.

    Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

    Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

Be sure to follow Wendi on social media for other recipes and quick tips!

Avocado Egg Boat Bowl

Ingredients

  • 4 Eggs
  • Chives
  • Cayenne pepper
  • 1/2 teaspoon sea salt
  • Lemon zest

Directions

  1. Preheat oven to 420 degrees
  2. Cut avocados in half, remove the pit and place avocado halves on a sheet pan fit for roasting.
  3. Crack the eggs into the avocado space where you removed the pit.
  4. Roast for roughly 20-minutes. Remove from oven and season with chives, cayenne, and sea salt. Zest of lemon over the top as well as the salad to be served with olive oil or vinaigrette of choice.
  5. ย Serve with a salad or lean protein and mixed greens. My suggestion: (Chickpea, quinoa, spinach, radish, cabbage, edamame, diced peppers, sliced Roma tomato,ย  feta cheese, 2 oz of grilled chicken or flank steak with grated black pepper)

The recipe serves two!

Make sure to always power up your day with protein and produce at the very least along with plenty of quality carbohydrates to support good energy levels, and fight the risk of disease!

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

In good health and wellness,

Wendi Irlbeck, MS, RDN, LD, 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 and on-site nutrition counseling. 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.

ย Testimonials of Wendiโ€™s expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow Wendi on Twitter,ย Facebook,ย andย Instagramย for more nutrition information.ย 

Wendi’s No B.S. Vanilla Milk Shake

Ingredients:

Instructions:

-Blend up all listed ingredients in a blender.

-Great snack choice between meals to satisfy any craving!

-High-quality protein snack choice after a training session or a tasty recovery snack about 1.5 hours before bed!

I made this one day by mistake after realizing I opened an Rx bar and forgot about it and decided to throw it into a blender and made my new favorite shake! It literally extinguishes ANY craving..it is also super tasty and fits any nutrition plan. My clients and athletes are raving about it. It’s a simple way to get in more flavor and taste to your day! Enjoy ๐Ÿ™‚

**For weight gain use the entire bottle of Fairlife, 1 full banana, add additional oats to support added kcal, protein, and nutrition.

**You can also add chia or flax seeds along with spinach if you wish to increase fiber, micronutrients, and healthy fats. But this is optional!

MAKES 2 TOTAL SERVINGS!

Nutrition Facts (per 1 serving)

Calories: 317

Total fat: 11.7 g

Total carbohydrates: 25

Protein: 30 g

 

Chocolate Chip Apple Cinnamon Peanut Butter Oat Bites

Ingredients:

  • 2 cups Kodiak Cakes Protein Oats (classic rolled oats)
  • 1 bag of Hershey’s Sugar-Free Chocolate Chips
  • 3/4ย  jar of Nutโ€™s ‘n More Apple Crisp nut butter
  • 1.25 tbsp. Honey
  • 4 tbsp. Nutโ€™s ‘n Moreย  Cinnamon Toast powdered peanut butter
  • Optional (Add a scoop of whey protein powder and 2 tsp. of cinnamon or nutmeg for additional spice!)

Instructions:

  • Combine all ingredients in a small bowl and mix until thoroughly combined.
  • Chill in the refrigerator for 30-45 minutes.
  • Use a spoon or tablespoon to evenly divide the mixture into 12 balls. Use your hands to form the ball.

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

I highly recommend pairing a snack pack of peanut butter with an apple or a serving of carrot sticks.

Veggie Scramble in the Microwave!

A common question I get is, “Wendi, I can’t cook what can I eat for breakfast?” Well, first off please go read my no-cooking required meals and snacks blog for athletes!” I also provide several gems in my most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

Recently I delivered performance nutrition to a college soccer team. Many of the players were surprised when I instructed them they can make an egg in the microwave for breakfast! I work with many young athletes in HS that simply haven’t learned many cooking skills and we work on how to make nutrient-dense meals and snacks.

Simple snack and meal ideas to support their needs in the classroom and in sport. Sharing my, “microwavable veggie egg omelet” is a no-brainer. Not being able to cook is no excuse not to eat breakfast. That’s right, I am always advocating for solutions. A simple recipe for any age and any cooking skill. You just need access to a microwave and of course colorful veggies. (Eat the rainbow)

Directions

  1. Grab a microwavable safe GLASS bowl and spray with cooking spray (non-stick).
  2. Dice up the choice of veggies (roughly 1/2 cup of colorful veggies)
  3. Wisk 1-2 whole eggs, some milk, salt, pepper, oregano (or herb of choice) in a microwavable safe bowl until blended. Add diced pepper, a handful of spinach, or diced tomatoes to the blend.
  4. Microwave on HIGH for 45 seconds: Be sure to STIR, microwave until eggs are set, for an additional 30 to 45 seconds longer.
  5. Add a dollop of cottage cheese, top with string cheese and serve with two slices of whole-grain toast and nut butter.

That’s it! A delicious breakfast sandwich that’s ready to go without any pots or pans!


Another few options include serving the eggs with a whole-grain pita, whole-grain bagel, whole-grain waffle, or just eggs and fruit! Pair with some low-fat chocolate milk, Greek yogurt parfait, or string cheese.

English muffin cut in half with sliced avocado paired with 3/4 cup Greek yogurt and mixed blueberries and raspberries.

Make sure to always power up your day with protein and produce at the very least along with plenty of quality carbohydrates and whole grains if you’re a student-athlete to increase your fluid, protein, and reduce the risk of nutrient deficiencies.

Be sure to check out my social media pages featuring a variety of meal options as well as my breakfast blog!

In good health and wellness,

Wendi Irlbeck, MS, RDN, LD, 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 Wendiโ€™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,ย Facebook,ย andย Instagramย for more nutrition information.ย 

Frozen Greek Yogurt Berry Bark Bites

Ingredients

  • 3 cups of low-fat Vanilla Greek yogurt
  • 4 tbsp. chia or flax (optional)
  • 2 cup blueberries
  • 1 cup raspberries
  • 1 cup sliced strawberries
  • 2 cups of granola or rolled oats

Directions

  1. Spread the yogurt on wax paper and place on a large baking sheet
  2. Add all of the ingredients on top
  3. Cover with parchment paper to prevent freezer burn
  4. Place covered in the freezer for 4 hours

Makes 12-16 squares

 

Great breakfast, snack, or dessert option to satisfy any craving!

Pumpkin Spice Protein Pancakes

Ingredients:

  • 1 cups Kodiak Cakes Pumpkin Flax Flapjack Mix
  • 1-1/4 cup Fairlife low-fat milk or milk of choice
  • 2 whole eggs
  • 1 Scoop of Whey Protein (Vanilla Quest)
  • 2 tbsp. Nutโ€™s ‘N More powdered nut butter or pumpkin nut butter
  • 2-3 tbsp canned pumpkin puree
  • 1/2 large banana (mashed)
  • 1.5 teaspoon pumpkin spice
  • 1/4 teaspoon ginger
  • 1 teaspoon nutmeg

Instructions:

  • Mix all ingredients together and whisk thoroughly or blend in a blender
  • Pre-heat skillet and spray with desired cooking spray.
  • Pour pancake mix to desired 3-4 inches in diameter.

**Recipe yields 4-5 pancakes

 

Top with Nuts ‘N More pumpkin peanut butter, banana slices, lower sugar maple syrup or use Waldens Farms calorie-free syrup if you wish to reduce kcal!

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter.