Recipe Category: lunch

Chocolate Banana Bites

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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 coconut oil

Directions

-Peel and slice bananas into rounds about 1/2 inch thick.

-Line a baking sheet with parchment paper.

-Place about 1/2 teaspoon of peanut butter on a banana slice and top with another banana slice to make a little banana peanut butter sandwich.

-Repeat until all banana slices are used and you have about 20 bites.

-Place bites on two parchment-lined baking sheets and place in the freezer to harden for about 45 minutes

-Once banana bites have been in the freezer for over an hour, melt your chocolate by adding chocolate and coconut oil to a glass bowl.

-Heat for 1-2 minutes until chocolate is completely melted.

-Once the chocolate is melted, remove one sheet pan of your frozen banana bites from the freezer.

-Dip each frozen banana bite into the melted chocolate using a fork until each bite is fully coated.

-Place chocolate-covered bites back on the parchment-lined platter.

-Place back in the freezer to harden up, grab your second platter, and continue until all the bites have been dipped.

-Let both platters of chocolate-covered bites harden in the freezer for about 20 minutes.

-Transfer the bites into a freezer-safe storage container for future consumption for up to 2 months.

-Let thaw for 3-5 minutes before eating!

Makes roughly 20 banana bites

Nutrition facts for 1 bite in a batch of roughly 20 bites: 100 kcal 6 g fat 10 g carbs 3 g protein

 

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.

 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 Instagram for more nutrition information. 

Eggplant Chicken Parmesan

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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 thinly sliced mozzarella
  • 1/4 cup chopped basil
  • 2 cups spinach

Making the eggplant Parmesan:

  • Eggplant: Peel and dice one small eggplant into 1/4-inch cubes.
  • Marinara: Use good-quality marinara *I like Rao’s
  • Salt and thyme to season the chicken four small boneless, skinless 4-6 oz chicken breasts
  • Egg: Beat one whole egg
  • Panko: Use Pork King Good or your choice of panko
  • Cheese: Thinly slice six ounces of fresh mozzarella
  • Basil: Chop fresh basil. Yes, fresh is best
  • Spinach: Add spinach (more is always better)

Making the Chicken Eggplant Parmesan

  • Prep the Chicken: Pound the chicken to even thickness and season with salt and thyme.
  • Dredge the Chicken: Put the panko and egg in large shallow bowls. Dip the chicken in the egg, letting the excess drip off. Next, dip it into the breadcrumbs.
  • Eggplant Marinara: Meanwhile, heat the tomato sauce over medium heat in a large deep skillet. Once it simmers, add the eggplant, and cook for 5 to 6 minutes until it’s soft. Add in spinach.

Preheat the oven to 450°F, and spray a large baking sheet with EVOO.

  • Place the breaded chicken on the pan and lightly spray it with EVOO or coconut oil
  • Bake for 20 minutes and remove it from the oven.
  • Spoon some sauce and cheese over each piece and bake for 5-7 more minutes to melt the mozzarella. Add extra spinach, garlic, and rosemary to the top

Nutrition facts:

Serves 4: Roughly 460 kcal per slice, 45 g of protein, 25 g of carbs, 20 g of fat

 

Pumpkin Protein Bread

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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 protein powder
  • 2 tbsp Nuts ‘n More peanut butter *pumpkin flavor
  • 1/4 cup choc or white chips optional

Use my discount code 143 NWW for 15% off Nuts ‘n More nut butter products!

Instructions

  • Preheat your oven to 350- degrees F.
  • Whisk dry ingredients.
  • Add wet ingredients and mix until no dry clumps remain.
  • Fold in chocolate chips or other add-ins.
  • Coat a loaf pan well with oil spray or dust with flour or parchment paper.
  • Spread batter over the bottom of the pan and level with a spatula.
  • Bake in pre-heated oven for 35-45 minutes.
  • Let loaf cool cut into 8-10 squares and store in the fridge!

Nutrition facts:

172 calories, 11 g of fat, 5 g saturated fat, 172 mg sodium, total carb 11 g, fiber 3 g, and 10g of protein per serving. Makes 10 total servings.

Download other breakfast recipes for busy families here!

PB Sea Salt Protein Cookies

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Ingredients:

  • 1 cup coconut flour
  • 1/2 cup vanilla protein powder
  • 2 tbsp tapioca flour
  • 1/2 cup coconut sugar
  • 1-2 eggs
  • 1 tsp baking soda 1/2 tsp sea salt
  • 3/4 cup 100% peanut butter or Nuts ‘n More (my favorite)
  • 3 tsp vanilla 1/2 cup maple syrup or honey
  • Pinch sea salt for topping

Use my discount code 143 NWW for 15% off Nuts ‘n More nut butter products!

Instructions

  • Preheat your oven to 365 degrees
  • Add your dry ingredients to a medium mixing bowl & whisk.
  • Add wet ingredients to your dry ingredients and mix until smooth. Roll into 10-12 cookies!
  • Place on parchment paper and bake in the oven for 13-15 minutes.
  • Remove from the oven and let cool. Drizzle PB/honey & add sea salt!

 

Download other breakfast recipes for busy families here!

Avocado Quinoa Salad

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Summer Avocado- Quinoa Salad

  • 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!!

Instructions 

  1. Bring a pot of water to a boil
  2. Add dry quinoa to water. Cover pot.
  3. Set quinoa to simmer for 10-13 minutes.
  4. Add spinach, arugula, tomatoes, shrimp, and cut avocado to a bowl.
  5. Strain quinoa. Measure out 1/4 c of cooked quinoa for salad.
  6. Add quinoa to the bowl of ingredients. 
  7. Mix bowl well!
  8. Add dressing of choice and enjoy!

Nutrition Facts:

Overall: 508 calories 47 g carbs 31 g fat 15 g protein

  • Shrimp 21 kcal, 0.3 g carb, 0.3 g fat, 4.1 g protein
  • Avocado 240 kcal, 12.8 g, 22 g fat, 3 g protein
  • Quinoa 170 kcal 27 g carb, 3.5 g fat, 7 g protein
  • Spinach 10 kcal, 1.5 g carb, 0 g fat, 1 g protein
  • Arugula 2 kcal, 0.4 g carb, 0.1 g fat, 0.3 g protein
  • Tomatoes 4 kcal, 1 g carbs 0 g fat, 0.1 g protein

Dressing: 

60 kcal 4 g carbs 5 g fat 0 g protein

Apply for coaching here or book a FREE discovery call with an NWW coach and sports nutritionist to answer any questions on our coaching services!

🍠𝐒𝐖𝐄𝐄𝐓 𝐏𝐎𝐓𝐀𝐓𝐎 𝐇𝐀𝐒𝐇🍳

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 𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:

Sweet Potatoes: Super tasty, rich in vitamins and minerals that provide energy with quality carbohydrates! I use about ½ 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 won’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.

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬

Heat a large sauté 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 sauté 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!

Wendi’s Killer Grilled Cheese

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Wendi’s Killer Grilled Cheese

 

Ingredients

  • 2 slices of  @KillerBread
  • 3 oz. Turkey
  • Small pesto
  • 1 Handful spinach
  • 1 oz.  Swiss cheese
  • 1/2 small avocado sliced
  • Diced tomato & pepper
  • Garlic & black pepper  

Prepare in a skillet with a drop of olive oil or cooking spray! Simple, tasty, and nourishing!

One of our coaches and client’s made this recently! Click here to see the photos!

Slow Cooker Turkey and Bean Chili

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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 puree
  • 6 handfuls of spinach
  • 1 cup diced onions
  • 1.5 lean ground turkey (93% or 99%)
  • 1 can black beans (rinsed and drained)
  • 1 can garbanzo beans (rinsed and drained)
  • 1 can pinto beans (rinsed and drained)

Directions

  1. In a large nonstick skillet, add the oil, ground turkey, and onion. Cook meat for about 10 minutes until no longer pink. Add seasoning, garlic, pepper, beans, and cook for another few minutes.
  2. Transfer to a slow cooker pot (6-8 quarts). Stir in the remaining ingredients listed above. *Add spinach last along with pumpkin puree
  3. Cover and cook on low for a few hours or until heated to desire. Season with additional salt, cumin, and garlic.

Top with avocado slices, sour cream, or low-fat Greek yogurt as a yummy topping!

The recipe serves a family of 6-8 with leftovers you can freeze for a cold day!

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, LDN, 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.

 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 Instagram for more nutrition information. 

Black Bean & Veggie Quesadilla

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Ingredients

    • 2 Avocados
    • 1 Can Black Beans
    • 8oz Cheddar Cheese
    • 1 small bunch cilantro
    • 2 Jalapeños
    • 4 tortilla shells
    • 1 lime
    • 2 red bell peppers
    • 1 medium red onion
    • 4 tomatoes
    • Olive Oil
    • Black pepper, chili powder, cumin, salt

Directions

Guacamole:

  • Dice tomatoes, Avocado, Onion, 1 jalapeños (remove seeds), 1/2 onion and add to a medium bowl.
  • Add 1 small bunch worth of cilantro leaves.
  • Season with salt and pepper! Squeeze 1 lime on top. Mix all together!

Quesadilla Filling:

  • Heat up skillet. Coat bottom of skillet with 1-2 TBSP olive oil.
  • Add remaining onion 1/2, 1 jalapeño, and chop and add 2 bell pepper.
  • Season with 1/2 tsp black pepper, 1 tsp chili powder, 1 tsp cumin, 1/2 tsp salt
  • Stirring frequently, cook until vegetables have softened, 3-4 minutes
  • Drain and rinse beans and add to skillet.
  • In another pan, add tortilla and top with 2oz of cheese and quesadilla filling.

 

Beans are a great way to add fiber to your diet with 15g of fiber per cup! Meal prep the veggie fillings in bulk for a quick and easy add to you quesadilla’s. Pair this quesadilla with fruit on the side and chicken in it if you have high protein needs!

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,

Sydney Mink, MS, RD, LDN

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Sydney earned her MS from Illinois State University! She is passionate about sports nutrition and fueling adequately to perform at an elite level. Sydney was a First-team All-American athlete who competed at the Olympic Trials in the Discus throw. She is passionate about building muscle mass and fueling to have optimum energy, reduced injuries, and a positive relationship with food. Sydney uses an intuitive eating approach to empower individuals to understand one’s bodies for sustainable eating habits that can optimize athletic performance and improve day-to-day functioning. She played basketball, volleyball, softball, golf, and soccer and competed in track throughout her life. Sydney has experience coaching Division 1 track and field throwers. Sydney was recently married and moved near Iowa City, Iowa. She enjoys playing with her dogs, trying new restaurants, and traveling with her husband. She enjoys disputing myths about diet culture and aims to help clients find a positive relationship with food by following the gentle nutrition concept of intuitive eating.

To book a discovery call with Sydney to discuss your goals click the Booking Link!

 

 Testimonials of Nutrition with Wendi’s team expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow along on Twitter, Facebook, and Instagram for more nutrition information. 

Grain-Free High-Protein Egg Wrap

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Ingredients per wrap:

  • 1 Egglife wrap
  • Choice of protein:
  • 3-5 cucumber slices
  • 1 handful of spinach
  • 1/4 avocado or 1 Tbsp. of hummus
  • 1 tbsp. of balsamic vinaigrette (optional)
  • 1-2 tomato slices (optional)
  • 1 diced serving of bacon or turkey bacon
  • Cracked pepper or  Mrs. Dash Everything But the Bagel Seasoning

Instructions:

*Heat wrap in the microwave for 15-seconds.

**Spread avocado on the wrap

**Assemble other ingredients, season to taste, and roll into a burrito.

Serve with your choice of carrot sticks, asparagus, and apple slices!

Great grain-free option for those trying to increase their veggie and protein intake. A healthy plate is a colorful plate!