These are rough ranges to allow you to see where I get serving sizes for snacks and meals, don’t stress over them! 




Doreen’s Goals:




  1. NUTRIENT TIMING: Before/ after nutrition to optimize how your body uses nutrition. This will improve your recovery, soreness, and can help with body composition! 







  1. Travel diet : Use cooler OR map out options prior to traveling. Can also send prospective options to me and I will help ☺  Travel options made below! Stock up on Tupperware, disposable or reusable silverware, etc☺ 

  2. Logging: Log on healthie for feedback! 









Pre Exercise (top off nutrition for more energy)

  • Exercise less than 1 hour of not intense( optional), track mornings I highly recommend :

    • 1 go-go squeeze or shine squeeze pack  found in aisles where theres apple sauce) 

    • Stinger waffle: Gluten free versions available 

    • 1 banana  

    • 18 grapes 




  • Exercise > 1 hour, give your body plenty of time to digest!  

    • PB & J: Love that you already know this works for you! 

    • Stinger Waffle + banana

    • English muffin ( gluten free), 1 tbs nut butter, drizzle honey 

    • Van’s waffle ( frozen food section publix), sliced banana, 1 tbs nut butter, light drizzle honey if desired 







Recovery Options (If meal cannot be obtained within 45 minutes of finishing exercise)

  • Juice Plus shake (shaken: mixed with regular almond milk for carbs)

  • Juice Plus shake (blended, almond milk (unsweetened) + fruit)

  • Recovery smoothie (Options under recipes, may substitute Juice+ protein for protein powders) 

  • Prepackaged protein shake (Orgain- plant based, Muscle Milk- plant protein – if tolerated, Vega)

  • Protein bar: Go Macro (even a half portion to hold over until breakfast), Lara, Luna Protein, Vega Protein, KIND breakfast protein (these are sold multiple to a pack!) 

  • Recovery formulas: Hammer Recoverite Endorox, Tailwind Rebuild Recovery

*recovery formulas are awesome for post hot summer training! 




http://www.meteornutrition.com/meteor-essentials-1/#Recovery

*check out this link for recovery options 













Breakfast options  (Start here IF no workout. You can also start here if you’re able to get here within 50 minutes  




  • Smoothie  for on the go! options from below:  see recipes

  • Avocado toast: 1 slice whole wheat or sprouted grain toast, ½ avocado mashed on toast, 1 hard-boiled egg sliced on top , sprinkled feta cheese, ½ cup of fruit

  • Overnight oats: Recipe below!

  • Waffles: 1 Van’s Or Kodiak Cake Waffles with 1 tbsp. peanut butter on top, ½ banana sliced

  • Quick/ Easy Breakfast: 2 hard boiled eggs, 1 slice whole grain or sprouted grain toast, 1 cup fruit 




Mid-morning and Afternoon Snacks: Anything from the snack list included! Try to not go more than 3 hours without eating 




Lunch Options: 







  • Turkey Sandwich: 2 slices ezekial /sprouted grain  bread, 3 oz. turkey breast, 1 tbsp. hummus ( I LOVE Spicy Avocado HOPE hummus), 1 slice swiss cheese,  lettuce, cucumber slices; 1 apple on the side 




  • Chicken Avocado Wrap:  3 oz. chicken, ¼ avocado sliced, 2 Tbsp. hummus, ½ cup arugula, 1 whole wheat wrap, 20 baby carrots




  • Salad Pocket: 1 whole grain pita, stuffed with handful romaine lettuce or spinach, 3 oz turkey or chicken, ½ cup diced tomato, 2 tbsp.  dressing of choice ( I like Bolthouse avocado cilantro dressing on this one!); 2 clementines on the side




  • Tuna Pita: 1 single serve packet of tuna, mix with 2 tbsp. guacamole ( can use individual 100 calorie packets) , add lettuce and bell peppers, stuff inside 1 whole grain pita, 1 serving beanitos chips on side, option to add hummus or salsa to dip chips into 



















  • DIY Protein Box: 2 hard boiled egg ( if no eggs in AM, can replace with 4-5 slice turkey/ chicken lunch meat), 7 sargento cheese minis or 2 baby bell cheeses,  1 cups grapes, 1 serving whole grain crackers ( Try CRUNCH MASTER, Good Thins, Triscuit Hint of Salt) 




  • Homemade Salad Ideas ( easy to transport) 

    • Tex Mex Salad (vegetarian) : 2 cups spring mix lettuce, 1/2 cup black beans, 1⁄2 cup garbanzo beans, 1⁄4 cup avocado sliced, 1⁄4 cup of corn, 1 oz. Beanitos Chips crushed on top, dollop of fresh salsa, 2 Tbsp. of Avocado Cilantro Dressing (see recipe below), 2 tbs feta cheese, 1 cup of fruit on side

    • Mediterranean Salad: 2 cup romaine lettuce, 1/2  cup cooked quinoa, 3-4 oz. grilled chicken, 1⁄2 cup beans of choice, 1⁄4 cup feta cheese , 1⁄2 chopped cucumber, 1 Tbsp. olive oil, fresh squeezed lemon juice, sprinkle of oregano.

    • Sweet Garden Grain Salad: 2 cup romaine lettuce, 3/4  cup cooked quinoa or farro, 1⁄2 cup diced cucumber, 2 tbsp. chopped walnuts, red onion, dried cranberries, 1⁄4 mandarin oranges, 3-4 oz. grilled chicken, 2 tbsp. balsamic vinagrette dressing (or any flavor you like)







What Makes a Balanced Salad?

  • Base: 2-3 cups greens (spinach, kale, arugula, spring mix, lettuce)

  • Grain: ½- ¾  cup starch (brown rice, quinoa, farro, sweet potatoes, couscous)

  • Protein: 1 cup of 1 protein source!

    • Plant protein: black beans, pinto beans, chickpeas, lentils, edamame

    • Animal protein: chicken, chicken, tuna, turkey, 1-2 hard boiled eggs

  • Vegetables: ½ - 1 cup any vegetables you enjoy!

  • Dairy: ¼ cup cheese (any type you enjoy!)

  • Optional Add-Ins

    • ½ cup berries (raspberries, strawberries, blueberries)

    • Handful nuts (walnuts, peanuts, almonds)

  • Dressings

    • Aim for oil-based dressings or vinaigrettes (2-3 tablespoons; go light!)

    • Try using hummus as a dressing (Hope Hummus has no preservatives and is the perfect consistency for this!)




Doreen, here are some general ideas, but we can further tailor them to you☺ 










Quick, Easy, and HEALTHY Restaurant Options:

  • Panera

    • Greek Yogurt with Mixed Berries Parfait

    • Ancient Grain Greek Salad

    • Avocado Cobb Salad with Chicken

    • ½ Roasted Turkey, Apple, & Cheddar Sandwich with 1 cup Turkey Chili

    • Baja Grain Bowl

    • Lentil Quinoa Bowl with Cage-Free Egg or Chicken

  • Zoe’s Kitchen

    • Chicken or Shrimp Kabobs with 1 side (Greek salad, roasted veggies, fresh fruit, ½ gallon of soup)

    • Power Grain Bowl with Chicken

    • Turkey Stack (sandwich) with 1 side

    • Cauliflower Rice Bowl (with protein such as chicken or salmon)

  • Publix

    • Make-your-own Sub: 6 inch whole wheat or Italian 5 grain roll, cheese (provolone, swiss, or cheddar cheese), turkey or chicken, any vegetables you would like! Choose 1-2 condiments (honey mustard, mustard, mayonnaise, avocado, etc.)




Publix Deli Wild Caught Salmon Salad

    • 2 oz. quinoa salad (comes in 4 oz. container) w/ 2 hard-boiled eggs

    • 3 oz. tuna club or chicken salad (comes in 6 oz. container) w/ any side of deli vegetables (examples included below)

Fire and ice salad, green beans, brussels sprouts, asparagus






  • Chipotle

    • Salad Bowl: Lettuce, sauteed vegetables, black or pinto beans, chicken, 2 scoops salsa, light cheese

    • Vegetarian Burrito Bowl: Brown rice, sauteed vegetables, black or pinto beans, 2 scoops salsa, corn, avocado

  • Newk’s

    • Half Pesto Chicken Sandwich w/ Fresh Fruit

    • Half Farmer’s Market Sandwich w/ 1 cup Chicken Tortilla Soup

    • Whole Southern Salad

    • Whole Grilled Chicken Greek Salad







Out to eat at restaurants? Focus on: 

  1. Veggies taking up 50% of your plate

  2. 4 oz./size of your palm of protein (chicken, turkey, fish, pork, lean beef)

  3. 1 cup/fist-full of grains (rice, baked potato, fruit 

  4. Try app, HealthyOut for healthy options when out of town☺ 










Mid afternoon ( Doreen, key here is portion out before eating)

  • Any options off “snack list”

  • 1 serving pretzels (handful) + 2 tbs hummus or guac

  • mini cheese platter: 3-4 sargento cheese bites, 11 whole grain crackers, handful grapes 










Dinner Options:




  • Chicken, Rice, and Black Beans

    • 3-4 oz. chicken

    • ½ cup whole grain rice or farro

    • ½ cup black beans

    • Any other add-ins (examples included)

      • Top with spinach or shredded lettuce

      • ¼ cup cheese (mozzarella, cheddar, etc.)

      • ½ avocado (you can always freeze extra avocado & add it to a homemade smoothie for a thicker consistency)

      • Sauteed vegetables (onion, tomato, peppers, kale, etc.)







  • Easy Protein Pasta: 3 oz. ground turkey breast or pulled chicken, 1 cup spinach (uncooked - it will shrink a lot!) sauteed in 1 tbsp olive oil, 1/2 cup marinara, 1/2 cup whole wheat  or lentil pasta (I Love BANZA! ). 

  • Easy meal: 3-4 oz protein ( salmon, chicken, turkey), medium size sweet potato, half plate full sautueed veggies 

  • Chicken: 4 oz. Roasted/Grilled/Baked Chicken Breast (you can buy Rotisserie chicken 

from Costco on-the-go OR infront at Trader Joe’s theres grilled chicken strips), 1/2 cup brown rice or quinoa, 2 cups broccoli

    • Try Uncle Ben’s Whole Grain Brown Rice or Suzie’s Microwavable Quinoa Packets for convenience (and they taste delicious!)




  • Burger: 1 whole wheat hamburger bun, 1 Frozen Turkey or Chicken Burger, handful of spinach, ¼ avocado, 2 slices of tomato, 1 tbsp mustard

  • Chicken Burrito Skillet: recipe attached! 

  • Salmon- 4-5 oz : add ½ cup  brown rice, 15 asparagus stalks ( salmon recipe attached) 

  • Ground Turkey Tacos: 2 small whole grain tortillas, 2 oz. of turkey in each taco, top with fresh salsa, lettuce, 1⁄4 cup black beans, 1⁄4 cup reduced-fat cheddar cheese, dollop of nonfat plain Greek yogurt in place of sour cream




  • Honey Basil Chicken Tenders over Rice and Zucchini: recipe attached 

  • Any lunch options☺ 




Craving Sweets?

  • Ice Cream: Halo top, 1 serving size ☺ 

  • Yasso Bars 

  • Chobani: mint chocolate chip flavor






Out to eat at restaurants? Focus on: 

  1. Veggies taking up 50% of your plate

  2. 4 oz./size of your palm of protein (chicken, turkey, fish, pork, lean beef)

  3. 1 cup/fist-full of grains (rice, baked potato, pasta)

  4. If “mixed entrees” try to split, order salads to get good fill on fiber ( ex: 1 slice pizza w/ salad )




 




*Eating out plate 




















































Don’t have time to cook lunch or dinner?

  • Try LUVO frozen meals with a side salad!

  • Try these Mix and Match Meals:

  • Choose one food from each category, then cook however you like!




Protein (4 oz.)

*deck of cards, palm of hand 

Starch (1/2- 3/4  cup)

Veggies (at least 1 cup)

Fat (2-3 tbsp)

*Used sparingly for topping or cooking

Rotisserie Chicken Breast (pulled)

Brown rice, can be Uncle Brown’s whole grain brown rice Microwave Packet 

Sauteed vegetables (tomatoes, onions, green peppers, zucchini, broccoli, etc.)

Olive oil

Ground turkey sauteed in garlic and olive oil

quinoa (1 fist full) can be microwave packet

(trader joes has frozen that’s easy to heat up for convenience) 

2 cups microwavable Green Giant Cauliflower Rice (2 fist-fulls)

Canola oil

Fish (salmon, haddock, halibut, tilapia, etc.)

Whole wheat or lentil pasta 

15 asparagus stalks- Sautéed with 1 tbsp. olive oil and garlic powder

Coconut oil

Vegetarian sources (soy products, edamame, veggie burgers, etc.)

Any potato- red, sweet, white ☺ all are great source of energy! ( I medium size sweet/ white OR 3-4 red potatoes) 

Microwavable, bag veggies (example: broccoli)

Avocado (whole to use as a topping) or avocado oil (for cooking)

Eggs (over-easy, scrambled, hard-boiled, etc.)







Butter in moderation 




When cooking, be mindful of additional calories from fat. For example, 1 tbsp olive oil 14 grams of fat & 120 calories, however it is a nutritious & heart healthy food.































Snack Ideas:




  • Ready-to-drink protein shake (reputable brands below)

    • Muscle milk ( plant based) 

    • Orgain Organic Nutrition ( plant based) 

    • Many others!!

  • Bars

    • Think thin bar

    • RX bar

    • Go Macro

    • Kind bar

  • trail mix (examples below or make your own!)

    • Trader Joe’s- use recommended serving size on label ☺ )

      • Nuts about Raspberries and Chocolate

      • Cashew Macadamia Delight

      • Go Raw Trek Mix

      • Omega Trek Mix

    • Publix (use recommended serving size on label ☺)

      • Publix’s Fruit and Nut Mix

      • Greenwise Organic Fruit and Nut Mix

  • Crunchmaster crackers or carrots with hummus 

  • 1-2 hard boiled eggs with 1 serving of your favorite crackers

  • 1 apple,, 1 tbsp peanut/almond butter

  • 24 almonds, 1 piece fruit 

  • roasted chick peas ( Biena, The Good Bean) optional add fruit







RECIPES! 







Funky Monkey Smoothie 

  • 1 serving PRO powder 

  • 1 cup almond milk (unsweetened) 

  • 2 tbs peanut butter

  • ½ cup oats

  • 1-2 tsp natural raspberry jam

  • 1 cup frozen strawberries

  • 1 frozen banana




Peanut Butter Cup Smoothie 

  • 1 serving PRO powder 

  • 1 cup almond milk (unsweetened) 

  • 2 tbs nut butter 

  • 1 tbs cocoa

  • ¼ tsp vanilla (optional but does make super yummy)

  • pinch of sea salt

  • 1 small banana 




Creamy Mango Yogurt Smoothie

  • 1 serving PRO powder 

  • 1 cup almond milk (unsweetened) 

  • ½ cup yogurt ( Fage, Siggis, Chobani )

  • 1 cup frozen mango 

  • ½ tsp cinnamon

  • optional: 1 scoop ice 




Blueberry Crumble Smoothie 

  • 1 serving PRO powder of choice

  • 1 cup almond milk (unsweetened) 

  • ¾ cup frozen blueberries

  • ½ frozen banana 

  • 1/3 cup rolled oats

  • 1 tbs nut butter of choice

  • 1 tsp vanilla extract ( optional) 

  • ¼ tsp ground cinnamon

  • garnish with : blueberries, chia seeds 










Overnight Oats in a Jar (Makes 1 serving)

Ingredients:

  • ¼ cup quick oats

  • ½ cup unsweetened almond milk (skim or soy milk)

  • ¼ medium, sliced banana (you can freeze the rest!)

  • ½ tbsp chia seeds

  • ½ cup blueberries

  • Pinch of cinnamon

  • 1 tbsp chopped walnuts




Instructions:

  1. Place oats, sliced banana, blueberries, and chia seeds in a jar.

  2. Pour unsweetened almond milk, then top with a pinch of cinnamon and chopped walnuts.

  3. Cover and refrigerate overnight.

  4. Enjoy the next morning!















Pan Seared Salmon (Makes 4 servings)

Ingredients:

  • 4 6 oz. salmon fillets

  • Salt

  • Pepper

  • Smoked or sweet paprika

  • 4 tbsp. extra virgin olive oil (one for each fillet)




Instructions:

  1. Sprinkle the salmon fillets generously with salt and pepper. Dust with a little paprika.

  2. Coat the bottom of a large, heavy-bottomed pan with oil place over medium-high heat. Once the oil is hot and the butter is melted, add salmon fillets, skin side down.

  3. Cook, without moving, until the sides are cooked just past halfway up the fillets.

  4. Flip and cook, without moving, until the sides are fully cooked, then remove from the heat for medium-rare. Serve warm! Enjoy!



















Chicken Burrito Skillet (Should Make around 6-7 Doreen servings!)

Ingredients:

  • 2 tablespoons canola oil

  • 1 lb boneless, skinless chicken breasts (cut into bite-size pieces)

  • ½ cup chopped yellow or purple onion

  • 2 tablespoons taco seasoning

  • 1 can black beans (drained and rinsed)

  • 1 can diced tomatoes

  • 1 cup water

  • 1-1 ¼ cups instant brown rice (measured uncooked)

  • Chopped cilantro (optional)

  • ½ cup cheddar cheese ( low fat) if desired 




Instructions:

  1. Heat oil in large skillet over medium to high heat.

  2. Add chicken, cook for 3 minutes and stir occasionally.

  3. Add onion and taco seasoning, then cook for 2 more minutes.

  4. Stir in black beans, undrained tomatoes, and water, then rice.

  5. Reduce heat, and let simmer for 7-10 minutes or until rice is tender.












Honey Basil Chicken Tenders over Rice and Zucchini (Recipe yields 2 Doreen  servings)

Ingredients:

  • 2 tbsp. olive oil

  • 12 oz. boneless, skinless chicken breast cut into strips

  • 3 tbsp. balsamic vinaigrette

  • 2 tbsp. agave syrup

  • 1 tbsp. fresh basil leaves (chopped)

  • ½ cup onion chopped

  • 3/4 cup dry brown rice OR 1 bag Trader Joe’s frozen brown rice 

 

Instructions:

  1. Heat olive oil in skillet, then reduce skillet to medium-high heat.

  2. Cook chicken strips to 80% cooked, then take out and place on paper towel.

  3. Microwave chopped zucchini in microwave safe bowl for 1 minute.

  4. Pour vinaigrette, agave, and basil in skillet, then bring to a boil, reduce heat to low.

  5. Add back chicken and zucchini.

  6. Cook until chicken is cooked through (about 2 minutes), then serve with rice.







Extra recipe Salmon Sheet Pan Recipe ( forgot if you liked salmon or not 

INGREDIENTS




  • 4 salmon fillets 5- to 6-oz. each

  • 1 pound red potatoes, halved

  • 1 pound fresh green beans, trimmed

  • 5 tablespoons Italian dressing divided

  • 1 lemon halved

  • Kosher salt and pepper to taste

  • Tartar Sauce for serving (if desired)




INSTRUCTIONS

  1. Preheat oven to 400°.

  2. Add potatoes to a large bowl. Drizzle with 2 tablespoons Italian dressing and season with salt and pepper; toss to coat. Arrange potatoes cut-side down on a rimmed baking sheet and roast until potatoes are tender, 20-25 minutes.

  3. While the potatoes roast, trim green beans and place in the same large bowl used for the potatoes. Drizzle with 2 tablespoons Italian dressing and season with salt and pepper; toss to coat.

  4. When potatoes are tender, remove from oven and preheat broiler to high.

  5. Arrange salmon in center of baking sheet with potatoes and add green beans. Drizzle remaining tablespoon Italian dressing over the salmon and season with salt and pepper. Squeeze lemon halves over entire baking sheet and, if desired, slice lemon slices and add to baking sheet.

  6. Broil salmon, green beans, potatoes, and lemons 10 minutes, or until salmon is no longer translucent but still moist in center and green beans, potatoes, and lemons are lightly browned. Serve with tartar sauce, if desired.