Chocolate Nutty Roll-Ups

Ingredients

  • 2 Tbsp peanut or almond butter (I recommend Nut’s n More)
  • 1 whole wheat tortilla (I recommend Ezekiel)
  • 1 tsp honey
  • 1 tsp cinnamon
  • 1/2 sliced banana
  • 1 serving of dark chocolate or white chocolate chips (I recommend 70% dark chocolate)

Instructions

  • Cut a slit from 6 o’clock to the middle of your wrap.
  • Spread first quarter with chosen nut butter.
  • Add sliced bananas to the second quarter.
  • Spread honey or more peanut butter in the third quarter.
  • Add cinnamon to desired sections of wrap.
  • Add chosen chocolate chips to the fourth quarter.
  • Fold the first quarter over the second quarter.
  • Fold over onto the third quarter.
  • Fold over onto the final quarter.
  • Place in a skillet and cook each side on medium heat.

Download recipe here

Wendi’s Killer Grilled Cheese

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!

✨𝐑𝐚𝐬𝐩𝐛𝐞𝐫𝐫𝐲 N𝐢𝐜𝐞𝐜𝐫𝐞𝐚𝐦 🍦

Why should you try this recipe?

✅𝙏𝙖𝙨𝙩𝙮
✅𝙃𝙞𝙜𝙝-𝙥𝙧𝙤𝙩𝙚𝙞𝙣
✅𝙈𝙤𝙣𝙚𝙮 𝙨𝙖𝙫𝙞𝙣𝙜
✅𝙃𝙚𝙖𝙡𝙩𝙝𝙞𝙚𝙧 𝙤𝙥𝙩𝙞𝙤𝙣

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:

📍𝟐 𝐛𝐚𝐧𝐚𝐧𝐚𝐬
📍𝟏 𝐜𝐮𝐩 𝐫𝐚𝐬𝐩𝐛𝐞𝐫𝐫𝐢𝐞𝐬
📍𝟏 𝐜𝐮𝐩 F𝐚𝐢𝐫𝐥𝐢𝐟𝐞 𝐦𝐢𝐥𝐤
📍𝟏/𝟐 𝐜𝐮𝐩 𝐆𝐫𝐞𝐞𝐤 𝐲𝐨𝐠𝐮𝐫𝐭
📍𝟐 𝐭𝐞𝐚𝐬𝐩𝐨𝐨𝐧 𝐯𝐚𝐧𝐢𝐥𝐥𝐚 𝐞𝐱𝐭𝐫𝐚𝐜𝐭
📍𝟐 𝐭𝐛𝐬𝐩 𝐧𝐮𝐭𝐬𝐧𝐦𝐨𝐫𝐞 𝐏𝐁 𝐨𝐫 𝐩𝐨𝐰𝐝𝐞𝐫𝐞𝐝 𝐩𝐞𝐚𝐧𝐮𝐭 𝐛𝐮𝐭𝐭𝐞𝐫
🍫𝟏/𝟐 𝐜𝐮𝐩 𝐬𝐮𝐠𝐚𝐫 𝐟𝐫𝐞𝐞 𝐜𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐜𝐡𝐢𝐩𝐬 (𝐨𝐩𝐭𝐢𝐨𝐧𝐚𝐥)

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬:

🔖𝐏𝐞𝐞𝐥 𝐚𝐧𝐝 𝐬𝐥𝐢𝐜𝐞 𝐭𝐡𝐞 𝐛𝐚𝐧𝐚𝐧𝐚𝐬, 𝐭𝐡𝐞𝐧 𝐟𝐫𝐞𝐞𝐳𝐞 𝐨𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭

🔖𝐀𝐝𝐝 𝐭𝐡𝐞 𝐟𝐫𝐨𝐳𝐞𝐧 𝐛𝐚𝐧𝐚𝐧𝐚𝐬, 𝐫𝐚𝐬𝐩𝐛𝐞𝐫𝐫𝐢𝐞𝐬, 𝐦𝐢𝐥𝐤, 𝐆𝐫𝐞𝐞𝐤 𝐲𝐨𝐠𝐮𝐫𝐭, 𝐏𝐁, & 𝐯𝐚𝐧𝐢𝐥𝐥𝐚 𝐭𝐨 𝐚 𝐟𝐨𝐨𝐝 𝐩𝐫𝐨𝐜𝐞𝐬𝐬𝐨𝐫 𝐨𝐫 𝐛𝐥𝐞𝐧𝐝𝐞𝐫.

🔖𝐁𝐥𝐞𝐧𝐝 𝐮𝐧𝐭𝐢𝐥 𝐬𝐦𝐨𝐨𝐭𝐡 𝐚𝐧𝐝 𝐭𝐡𝐢𝐜𝐤.

🔖𝐓𝐫𝐚𝐧𝐬𝐟𝐞𝐫 𝐭𝐨 𝐚 𝐥𝐨𝐚𝐟 𝐩𝐚𝐧 𝐚𝐧𝐝 𝐟𝐫𝐞𝐞𝐳𝐞 𝐟𝐨𝐫 𝐚𝐭 𝐥𝐞𝐚𝐬𝐭 𝟐 𝐡𝐨𝐮𝐫𝐬.

🔖𝐒𝐞𝐫𝐯𝐞 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐭𝐨𝐩𝐩𝐢𝐧𝐠𝐬! 𝐈 𝐫𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝 𝐚𝐝𝐝𝐢𝐧𝐠 𝐚𝐝𝐝𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐟𝐫𝐮𝐢𝐭 🍌𝐨𝐫 𝐚 𝐩𝐞𝐚𝐧𝐮𝐭 𝐛𝐮𝐭𝐭𝐞𝐫 𝐝𝐫𝐢𝐳𝐳𝐥𝐞! 🤤

(𝟐-𝟒 𝐬𝐞𝐫𝐯𝐢𝐧𝐠𝐬)

🧷𝗨𝘀𝗲 𝗼𝘂𝗿 𝗱𝗶𝘀𝗰𝗼𝘂𝗻𝘁 𝗰𝗼𝗱𝗲𝘀 𝗮𝗻𝗱 𝘀𝗮𝘃𝗲 💰𝗼𝗻 𝗮𝗹𝗹 𝗼𝗳 𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 💪𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝘀!!

👩‍💻Wendi15 for 15 % off @biprousa
👩‍💻143NWW for 15% off @nutsnmore

 

Be sure to check out other recipes and content on our Instagram, Facebook, and Twitter page!

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.

🍎Apple cinnamon peanut butter protein muffins 🤤

 

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

Instructions:
1️⃣Preheat oven to 400 degrees. Line a muffin tin with liners or use non-stick spray.
2️⃣In a large bowl combine flour, protein powder, baking powder, and salt.
3️⃣In a medium-sized bowl whisk together Greek yogurt, egg, applesauce, brown sugar, and vanilla.
4️⃣Add wet ingredients to the flour mixture and mix until just combined.
5️⃣Place sliced apples in a small bowl and coat with reserved 1 tbsp flour.
6️⃣Gently mash apples into the batter.
7️⃣Fill the prepared muffin tin, nearly filling each muffin to the top.
8️⃣This should make 12-18 or so muffins, depending on the size of your muffin tin.
9️⃣Bake muffins at 400 for 18-20 minutes until golden brown and a toothpick inserted comes out clean.
🔟Allow 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.

 

💥Peanut Butter Banana Snack Bites 💥

Ingredients:

  • 1.5 cup Kodiak Cake protein oats
  • 2 scoops BiPro whey protein powder
  • 1 teaspoon cinnamon
  • 1 cup Nut’s N More Peanut butter
  • ¼ 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!

Slow Cooker Turkey and Bean Chili

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 TwitterFacebook, and Instagram for more nutrition information. 

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.  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!

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 TwitterFacebook, and Instagram for more nutrition information. 

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 🙂

**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
  • 3/4  jar of Nut’s ‘n More Apple Crisp nut butter
  • 1.25 tbsp. Honey
  • 4 tbsp. Nut’s ‘n More  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.