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.

Veggie Scramble in the Microwave!

A common question I get is, “Wendi, I can’t cook what can I eat for breakfast?” Well, first off please go read my no-cooking required meals and snacks blog for athletes!” I also provide several gems in my most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

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)

Directions

  1. Grab a microwavable safe GLASS bowl and spray with cooking spray (non-stick).
  2. Dice up the choice of veggies (roughly 1/2 cup of colorful veggies)
  3. 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.
  4. Microwave on HIGH for 45 seconds: Be sure to STIR, microwave until eggs are set, for an additional 30 to 45 seconds longer.
  5. 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.

Be sure to check out my social media pages featuring a variety of meal options as well as my breakfast blog!

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 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 TwitterFacebook, and Instagram for more nutrition information. 

Frozen Greek Yogurt Berry Bark Bites

Ingredients

  • 3 cups of low-fat Vanilla Greek yogurt
  • 4 tbsp. chia or flax (optional)
  • 2 cup blueberries
  • 1 cup raspberries
  • 1 cup sliced strawberries
  • 2 cups of granola or rolled oats

Directions

  1. Spread the yogurt on wax paper and place on a large baking sheet
  2. Add all of the ingredients on top
  3. Cover with parchment paper to prevent freezer burn
  4. Place covered in the freezer for 4 hours

Makes 12-16 squares

 

Great breakfast, snack, or dessert option to satisfy any craving!

Pumpkin Spice Protein Pancakes

Ingredients:

  • 1 cups Kodiak Cakes Pumpkin Flax Flapjack Mix
  • 1-1/4 cup Fairlife low-fat milk or milk of choice
  • 2 whole eggs
  • 1 Scoop of Whey Protein (Vanilla Quest)
  • 2 tbsp. Nut’s ‘N More powdered nut butter or pumpkin nut butter
  • 2-3 tbsp canned pumpkin puree
  • 1/2 large banana (mashed)
  • 1.5 teaspoon pumpkin spice
  • 1/4 teaspoon ginger
  • 1 teaspoon nutmeg

Instructions:

  • Mix all ingredients together and whisk thoroughly or blend in a blender
  • Pre-heat skillet and spray with desired cooking spray.
  • Pour pancake mix to desired 3-4 inches in diameter.

**Recipe yields 4-5 pancakes

 

Top with Nuts ‘N More pumpkin peanut butter, banana slices, lower sugar maple syrup or use Waldens Farms calorie-free syrup if you wish to reduce kcal!

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter.

Overnight Protein Mocha Oats

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.

Ingredients:

  • 1 cup Low-fat Fair life milk
  • 1 cup whole-grain oats or Kodiak Cakes Oats
  • 1/2 scoop chocolate Quest Whey Protein Powder
  • 1.5 Tbsp. baking cocoa
  • 2 Tbsp. instant espresso powder or decafinated espresso powder
  • 1.5 Tbsp. honey

 

Add fruits, healthy fats, and additional seeds for toppings

Instructions

  1. Mix all ingredients together
  2. Cover and refrigerate all of your ingredients for 12 hours or overnight (minus the toppings- add those later)
  3. Distribute contents into mason jars and add desired toppings

 

**Serves 1-2

 

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!

In good health and God bless,

Wendi Irlbeck, MS, RDN, CISSN

Cinnamon Honey Double Baked Chickpeas

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 or reducing your meat intake but want to keep protein up this recipe is for you!

Ingredients:

  • 2 15-oz. cans of chickpea beans (garbanzo beans)
    • Be sure to reach for the sodium-free or low-sodium and rinse in a strainer before use.
  • 1 tablespoon olive oil
  • 2 teaspoon of cinnamon
  • 1.5 teaspoon of honey
  • 1 teaspoon of sea salt
  • 1 teaspoon of cracked black pepper (optional)-weird I know but it’s actually delicious!

Instructions

  1. Pre-heat oven to 400 degrees F.
  2.  Drain chickpeas (garbanzo beans) and pour into a strainer. Be sure to rinse them thoroughly under cold water until the film is removed.
    1. Place chickpeas on a paper towel to dry.
  3. In a medium mixing bowl, whisk together ALL ingredients. Add the rinsed and dry chickpeas to the bowl and stir until the chickpeas are evenly saturated in the bowl’s contents.
  4. Spread the chickpeas onto the large baking sheet using tinfoil or parchment paper.
  5. Bake for 25-min and then add to a heated skillet on low heat for 5-8 minutes with a little cooking spray or olive oil in the pan.
    1. This is optional if you wish to not double bake in the skillet keep the chickpeas in the oven for a full 40-minutes.
    2. I like to experiment in the kitchen and roasting things twice or adding foods to a skillet adds another element of flavor. Feel free to skip if you wish.
  6.  Place hot, roasted chickpeas in a small bowl and sprinkle additional sea salt or crack pepper with an additional 0.5 teaspoon of honey (optional).
  7. Spread chickpeas back out on a baking sheet and allow to dry.
  8. For best taste, enjoy the day of or store in a sealed container at room temperature. This recipe can easily be tripled to accommodate large gatherings or because you’ll eat them immediately upon baking.

     

When you make these please snap a photo and tag me on social media using the tagline #Eattherainbow #Haveaplant and #Nutritionwithwendi .

We will be sure to share it and send you a little something special!

God bless and enjoy this delicious recipe. It pairs well with literally ANYTHING. You can enjoy these chickpeas as a snack, add to salads, use as a topping for pizzas, add as a garnish to soups, or even as a topping on hummus. Or my personal favorite, mash, and use chickpeas as a spread on whole-grain wraps and pitas! Great swap for dressings.

 

Be sure to follow us on Instagram for other yummy recipes.

In good health,

Wendi Irlbeck, MS, RDN, CISSN

Grain-Free High-Protein Egg Wrap

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!

White Chocolate PB Energy Bites

Ingredients:

  • 2 cups of rolled oats (I used Kodiak Cake Protein Oats) but you can use any oats of your choice!
  • 1 cup nut butter (I used my favorite Nuts-n-More Peanut Butter)
  • 1 large, banana
  • 2 tbsp, Honey
  • 1/2 scoop, Vanilla Whey Protein Powder
  • 2 tbsp chia or flax seeds (optional)
  • 1/2-1 cup white chocolate chips (I used Ghirardelli chips)

Instructions:

*Combine all ingredients into a large bowl and mix with a spatula.

*Roll into bite-sized balls with hands and place on parchment paper on a sheet pan.

*Place in the fridge for approximately 60-min before consuming.

Serves 18, serving size (1-inch) balls, approx.

**Use discount code 143 for 15% off your next Nuts ‘N More order