We teach high school and college athletes how to eat for health and fuel performance. We specialize in helping athletes gain lean mass the right way and dial in their nutrition around games and training with custom plans. individuals that want to improve their athletic performance, energy, mood, health, and overall quality of life.
*Add grilled chicken, steak, tofu, or a protein source of choice for more protein!!
Instructions
Bring a pot of water to a boil
Add dry quinoa to water. Cover pot.
Set quinoa to simmer for 10-13 minutes.
Add spinach, arugula, tomatoes, shrimp, and cut avocado to a bowl.
Strain quinoa. Measure out 1/4 c of cooked quinoa for salad.
Add quinoa to the bowl of ingredients.
Mix bowl well!
Add dressing of choice and enjoy!
Nutrition Facts:
Overall: 508 calories 47 g carbs31 g fat15 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 kcal4 g carbs5 g fat0 g protein
Autumn M. Bartlett, MSC, RD, LDN
Autumn Bartlett, RD, LDN is a graduate of the University of Florida. Autumn was most recently a sports dietitian for the University of Alabama and was previously employed at Florida Atlantic University. Autumn is a twin and an older sister. Autumn is currently pursuing her master’s in Sports Nutrition.
Previously, Autumn represented Florida at the SEC Cross Country Championship and South Regional Championship in 2017. Her nutrition specialties include sports nutrition for all athletes but especially XC/TF, fat loss, muscle gain, disordered eating, gluten allergies, and other food sensitivities working closely with families on meal prepping, hormone health, obesity, and women’s health.
Apply for coaching here or book a FREE discovery call with Autumn to answer any questions on our coaching services!
Cream cheese will serve as frosting and add your favorite fruit! *I highly recommend adding a little mixed berry jam before adding the cream cheese to the cookie for extra fruity flavor!
Instructions
Preheat the oven to 350 F.
Using a hand mixer or stand mixer, beat together Swerve and butter until creamy (about 2 minutes). Then add the eggs one at a time and mix until smooth.
Add almond extract.
Add in almond flour slowly and mix until well incorporated.
Scoop out the cookie batter onto a sheet pan into 15-20 cookies. (you can use Easter Egg cookie cutters)
Bake for 15-18 minutes until the bottom is browned and the edges are crispy.
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!
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 Instagramfor more nutrition information.
Place popcorn, cashews, cranberries, pumpkin seeds, chocolate chips and oats in a large bowl.
Pour melted coconut oil on top and toss until well combined.
Drizzle honey on top and mix gently until coated.
Season with cinnamon and serve.
Meal Prep Tip! Trail mix is a great on the go snack and can be easily made in the comfort of your home. Try adding pumpkin seeds to get in the spirit of fall and optimize your nutrition! Pumpkin seeds are high in omega 3 fatty acids which can help athletes with inflammation. Pumpkin seeds are a primary fat source that also contain 10g of protein,and 2 g fiber per 1/4 cup! Air popped Popcorn is a whole grain containing fiber with a serving size of 3 cups containing 3-5g of fiber. Air popped Popcorn is a great substitute for potato chips.
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
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 Instagramfor more nutrition information.
Spinach, tomato, mushrooms, pickles, or any other desired toppings!
Safety: Cook burgers to a 145 °F minimum temp*
Sweet potato buns:
Peel the sweet potato. Cut the potato into 1/4-1/2 inch rounds.
The middle of the sweet potato is best for being used as “buns” as that is where they are the widest.
Drizzle some olive oil on them and sprinkle on salt and pepper.
Heat a skillet on medium heat or use a grill (I prefer using the grill)
Once the oil melts add the sweet potato rounds.
These cook fast because they are such a lean source of protein! About 3-4 minutes on the first side and only 2-3 on the second in a skillet or cook on the grill!
As you know I grew up on wild-game and it is also an incredibly rich source of protein and overall nutrition! Something you may not know about bison…
Ground bison is lower in calories because it’s lower in total fat content.
Bison has a similar amount of protein, but a higher protein-to-fat ratio to other meats.
Bison has better omega 6 omegala 3 ratios, with fewer overall inflammatory omega 6s.
A serving of bison cooked from a raw, 113-gram (4-ounce) serving contains:
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 
