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Recipes to Fuel Your Training Days

May 21, 2015 3 min read

Healthy/clean eating is a difficult task - especially when there are just SO many different do's and don'ts being thrown at us all of the time. I admit, this often leads to me trolling the internet for amazing recipes. That's why when I saw these training day specific meal ideas by Emily Baker for Strong Magazine, I just had to share. Enjoy! Perfect for: Lifting Day Mexican Egg White Scramble Prep Time: 5 minutes Total time: 15 minutes Makes 1 serving 1 tsp coconut oil 4 egg whites 1 Tbsp milk 1 cup chopped veggies: mushrooms, onion, tomato, spinach, etc. 1/2 Tbsp coconut oil 1 tsp garlic 1 tsp cumin 1 tsp turmeric salt and pepper to taste Toppings: 1/3 cup plain Greek yogurt 1/3 medium avocado 1/4 cup fresh salsa 3/4 cup refried black beans, warmed 1. Preheat pan with coconut oil over medium heat. 2. Sauté veggies until tender and season with salt, pepper, garlic, cumin, and turmeric. 3. In a bowl mix eggs and milk. 4. Add egg mixture to sauté pan and cook on medium-low heat until no longer runny. Turn off heat and fold eggs until fully cooked but still soft. 5. Serve eggs topped with Greek yogurt, salsa, and avocado, and warm refried beans on the side. Nutrients per serving: Calories: 450 Fat: 15 g Carbs: 40 g Protein: 38 g Fiber: 11 g Tip: To turn this into the perfect fuel for an endurance or HIIT workout, wrap it up in a whole grain or gluten-free tortilla to provide the necessary carbohydrates.
 Perfect for: Rest Day Mustard Herb Salmon with Swiss Chard & Fingerling Potatoes Prep Time: 10 minutes Total Time: 50 minutes Makes 2 servings 1. Baked Mustard Herb Salmon 2 boneless, skinless salmon filets, about 6 ounces each Kosher salt and freshly ground black pepper 1 Tbsp coconut oil 1 Tbsp Dijon mustard 1 tsp whole grain mustard 1 tsp fresh thyme 1 tsp fresh rosemary 1. Preheat sauté pan with coconut oil. Set oven to broil. Season the salmon with salt and pepper. 2. Sear each side (1-2 minutes) on med-high heat in sauté pan, and then set aside. 3. In a medium bowl, mix together both mustards, thyme, and rosemary. Spread a thick layer of the mustard and herb mixture on top of the salmon, then transfer to the broiler. Broil until the fish is fully cooked, about 4 to 5 minutes. Serve immediately. Nutrients per serving: Calories: 340 Fat: 20 g Carbs: 0 g Protein: 34 g Fiber: 0 g
2. Roasted Fingerling Potatoes & Carrots 1.5 cups fingerling potatoes 3-4 medium to large carrots 1 Tbsp coconut oil 1 Tbsp minced garlic 1 tsp fresh thyme 1 tsp fresh rosemary salt and pepper to taste 1. Preheat oven to 400°F. Rinse potatoes and slice larger ones in half, so that all potatoes are about the same size. 2. Peel carrots and chop to same size as potatoes. 3. In a large bowl add potatoes, carrots, and remaining ingredients. Toss to coat and season. 4. Spread veggies evenly on a baking sheet and roast for 40 minutes or until brown. Nutrition per serving: Calories: 160 Fat: 7 g Carbs: 28 g Protein: 4 g Fiber: 6 g
3. Sautéed Swiss Chard 3-4 cups swiss chard, washed and dry 1/2 Tbsp coconut oil 1 Tbsp minced garlic 1 Tbsp balsamic vinegar salt and pepper to taste 1. Preheat pan with coconut oil, add garlic. 2. Add swiss chard to pan and sauté until tender. About 5 minutes. 3. Add vinegar and season with salt and pepper. Serve immediately. Nutrition per serving: Calories: 100 calories Fat: 4 g Carbs: 14 g Protein: 6.5 g Fiber: 7.5 g TOTAL MEAL Nutrients per serving: Calories: 600 calories Fat: 31 g Carbs: 42 g Protein: 44.5 g Fiber: 13.5 g Tip: Make this meal perfect for an endurance or HIIT workout by increasing the potato portion by one third.

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