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!
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.
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!
Cut avocados in half, remove the pit and place avocado halves on a sheet pan fit for roasting.
Crack the eggs into the avocado space where you removed the pit.
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.
Serve with a salad or lean protein and mixed greens. My suggestion: (Chickpea, quinoa, spinach, radish, cabbage, edamame, diced peppers, sliced Roma tomato, 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!
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.
Testimonials of Wendi’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, Facebook, and Instagramfor more nutrition information.
2 Tbsp. peanut butter or my personal favorite, brand Nut’s N More
1 cup of ice
-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 🙂
**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!
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)
Grab a microwavable safe GLASS bowl and spray with cooking spray (non-stick).
Dice up the choice of veggies (roughly 1/2 cup of colorful veggies)
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.
Microwave on HIGH for 45 seconds: Be sure to STIR, microwave until eggs are set, for an additional 30 to 45 seconds longer.
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.
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 Instagramfor more nutrition information.
This recipe is for my chocolate, coffee, and oat lovers out there! A high-quality breakfast option to get your motor revving for a great day filled with plenty of high energy. Not only is this protein oat recipe tasty, but it is also nourishing and simple! Be sure to omit the espresso if you wish or use decaffeinated for young adults.
For kids and teens, the American Academy of Pediatrics (AAP) suggests those between the ages of 12 to 18 should not exceed caffeine intake beyond 100 mg (the equivalent of about one cup of coffee).
Feel free to pair the mocha mason jar oats with a few hard-boiled eggs for added protein. Or you can increase the whey protein serving to meet protein needs.
Cover and refrigerate all of your ingredients for 12 hours or overnight (minus the toppings- add those later)
Distribute contents into mason jars and add desired toppings
Breakfast is not the most important meal of the day because as I say, “all meals matter”! But breakfast is important to kick start the day for energy and you can do this by powering up with protein and quality carbohydrates. Be sure to check out my previous breakfast blog for other ideas on simple grab-n-go options for both young athletes and adults trying to be healthier!
We also have some delightful protein pancake recipes and Greek yogurt parfait options available for all. Be sure to follow us on Instagram for other yummy recipes. If you also haven’t subscribed to our monthly newsletter take the time to do so. FREE recipes, blogs, and more are all sent right to your inbox!