Muscle-Building | Balanced | Student-Athlete Friendly 🛒 Ingredients (Serves 1) 1 medium sweet potato (about 5 oz), roasted 4–5 oz shredded chicken breast (pre-cooked or rotisserie-style) 1 cup steamed broccoli ½ cup sautéed bell peppers & onions ¼ avocado, sliced…
Ingredients: Directions: Nutrition Facts:
Ingredients: Directions: 1. Cut tops off peppers. Scoop out seeds and stems. Carve spooky faces into them! 2. Brown ground beef with taco seasoning. Drain any excess grease. 3. Add sour cream, salsa, and 1 cup of the cheese. Mix…
Ingredients Toppings Directions Storing & Reheating Nutrient Breakdown
Ingredients: 1/2 cup nonfat Fage Greek yogurt or Greek yogurt of choice (see my recommendations) 1/2 cup Fair life milk or milk of choice 2 large egg 1 scoop Momentous whey protein powder (Use code WendiIrlbeck for 15% OFF any protein powders…
Ingredients 2.5 ripe bananas 1/2 cup natural peanut or almond butter *I used Nuts ‘n More Nut butter. Use my code 143 NWW for 15% off. (Use the nut butter of your choice) 3/4 cup dark chocolate chips 3 teaspoons…
NWW Mashed Cauliflower Ingredients 1 large cauliflower head or 5-6 cups of cauliflower florets. 1 tsp extra virgin olive oil 3 garlic cloves minced 2 tbsp grass fed butter or ghee 2 tbsp cream cheese 1 tsp salt to taste…
Ingredients 1 eggplant diced into small cubes 2 cups Rao’s marinara sauce 1/2 teaspoon salt and thyme 4 roughly 6 oz boneless skinless chicken breasts 1 large egg 1 cup King Pork panko or panko of choice 4-6 oz of…
Ingredients 1.5 cup 100% pure pumpkin 1/2 cup water 2 tbsp. coconut oil 1 tsp. vanilla 1 tsp. baking soda 3 tbsp. crushed pecans 1/2 tsp ginger 1 tsp cinnamon 1/3 cup almond flour 3 whole eggs 2/3 cup vanilla…
Ingredients 1 cup coconut flour 1/2 cup vanilla Momentous protein powder (Use code WendiIrlbeck for 15% OFF any protein powders or supplements) 2 tbsp tapioca flour 1/2 cup coconut sugar 1-2 eggs 1 tsp baking soda 1/2 tsp sea salt 3/4 cup…
Ingredients 1/4 c cooked quinoa 1 avocado 1 cup raw spinach 1/2 c arugula 4 baby tomatoes 5 lemon pepper shrimp *dressing of your choice *Add grilled chicken, steak, tofu, or a protein source of choice for more protein!! Directions…
Ingredients 1 1/2 pounds ground bison 1 clove of garlic, minced 1 teaspoon hot sauce Salt and freshly ground black pepper 4 strips of bacon or turkey bacon diced up 1/2 onion, chopped Add avocado for added healthy fat and flavor…
Ingredients 1/2-1 cup diced sweet potatoes (super tasty, rich in vitamins and minerals that provide energy with quality carbohydrates) 1/2-3/4 cup chopped onion (choose yellow or white onions for more antioxidants and sweetness) 1/2-3/4 cup chopped green bell pepper (you…
Ingredients 2 slices of Dave’s @KillerBread 3 oz. Turkey 1/2 tbsp pesto 1 Handful spinach 1 oz. Swiss cheese 1/2 small avocado sliced Diced tomato & pepper Garlic & black pepper Directions Prepare in a skillet with a drop…
Ingredients 2 tablespoon olive or coconut oil 4 clove garlic, minced 2 teaspoon cayenne pepper 2 teaspoon sea salt (2) 14.5 ounce can diced tomatoes 3 tablespoon chili powder 4 teaspoon dried oregano 2 teaspoon ground cumin 1 can pumpkin…
Ingredients 2 avocados 1 can black beans 8 oz cheddar cheese 1 small bunch cilantro 2 jalapeños, diced and seeds removed 4 tortilla shells 1 lime 2 red bell peppers, diced 1 medium red onion, diced 4 tomatoes, diced 1-2…
DYK, chickpeas and black beans are a legume? Chickpeas provide a great source of fiber, B vitamins, potassium, magnesium, folate and provide 4% of your total daily iron recommendations! If you are focusing on integrating more fiber in your diet…
For those looking to satisfy a salty yet savory craving, this is a recipe for you! Please give my sweet potato chips a try as a great side dish, appetizer, or afternoon snack! Be sure to pair with high-quality protein…
Ingredients 2 16 oz jars of Newman’s salsa 2 medium red onions 1 cup canned pumpkin puree 10 cup spinach 2 tbsp (6 g), cumin 1 cup white onion, chopped 2.5 tbsp feta, crumbled 4 cups broccoli 1 cup low-sodium…
Ingredients 1 cedar plank 1 1/2-pound salmon fillet 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1-2 sliced lemons 1 tablespoon grainy mustard 2 tablespoons Agave 1 tablespoon butter 1 teaspoon finely minced fresh parsley Instructions Cut the plank…
They struggle because they are:
Under-fueling without realizing it Eating “healthy” but not enough for sportTraining hard while under-recovering
Over time, this leads to:
– Low energy
– Poor recovery
– Increased injury risk
I created a free Athlete Fueling Checklist to help parents and athletes identify common fueling mistakes and understand what to fix next.