Hard training sessions call for meals packed with protein and healthy carbohydrates for energy, so if you’re in the midst of training for something competitive like a marathon or triathlon, finding dishes that have a good combination of both of those things is key. However, that doesn’t mean you can’t have fun and be creative with your breakfasts, lunches, and dinners, while also sticking to the healthy eating regimen you need. Eggs, peanut butter, chicken, salmon, and turkey are just a few of the ingredients to keep on hand at all times if your diet needs to be protein-heavy, and lets not forget about healthy carbs like oatmeal, quinoa, sweet potatoes, and pasta for the blast of energy you’re looking for. Check out this guide to 15 healthy recipes for athletes, and get ready to push yourself to the limit.
Wild Blueberry Peanut Butter Smoothie
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A breakfast smoothie is a quick and nutritious way to get the protein and antioxidants needed for a successful day and energetic training session. A hint of sweet comes from wild blueberries, but the maple syrup brings everything together for a smoothie that tastes like blueberry pancakes.
5 minutes
400 calories
Easy
Healthy
Visit the page to learn more: Wild Blueberry Peanut Butter Smoothie.
Nordic Eggs Benedict
Credit: triadtowellness.com
Eggs benedict has plenty of protein from eggs, but the healthy ingredients tend to end there once you add the ham and hollandaise sauce. This recipe lightens up the sauce by swapping out butter and egg yolks with skyr yogurt, and the ham with smoked salmon for those healthy omega-3 fatty acids.
15 minutes 380 calories Easy
Healthy
Visit the page to learn more: Nordic Eggs Benedict.
Caramelized Banana Dark Chocolate Oatmeal
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Caramelized bananas and smooth dark chocolate give this oatmeal the feeling of dessert instead of breakfast. Vegan and gluten-free, this dreamy oatmeal is guaranteed to leave your traditional, boring oatmeal in the dust.
10 minutes 250 calories Easy
Healthy
Visit the page to learn more: Caramelized Banana Dark Chocolate Oatmeal.
Smashed Baked Potato Nourish Bowl
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This power bowl is packed with fiber and healthy carbs, making this a great lunch before or after a tough workout that won’t weigh you down.
5 minutes 490 calories Easy
Healthy
Visit the page to learn more: Smashed Baked Potato Nourish Bowl.
Spring Green Pesto Pasta Salad
Credit: www.nourishnutritionblog.com
Pasta doesn’t have to be the enemy when it comes to training! Believe it or not, this carbohydrate is great to eat the night before a game or training session for that necessary energy you’ll want and need the next day.
10 minutes 300 calories Easy
Healthy
Visit the page to learn more: Spring Green Pesto Pasta Salad.
Colorful Quinoa and Pecan Salad
Credit: triadtowellness.com
Packed with protein, this salad is hearty enough to be an entire meal instead of just a side dish. This quinoa salad really has it all – protein, vegetables, whole grains, and a tasty dressing to bring it all together for a nutritious dish.
25 minutes 240 calories Easy
Healthy
Visit the page to learn more: Colorful Quinoa and Pecan Salad.
Southwest Stuffed Peppers
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Quinoa, black beans, corn, and tomatoes get packed into red bell peppers for a hearty, nutritious dish that is great for post-workout. Add some grilled chicken or salmon to up the protein here.
15 minutes 250 calories Easy
Healthy
Visit the page to learn more: Southwest Stuffed Peppers.
Harissa Spiced Salmon Burgers
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Salmon should be a staple in your diet if you’re an athlete in training. It’s high in omega-3 fatty acids and can be far more exciting than chicken if you need a protein boost. If you’re a spice lover, harissa adds some delightful heat to these hearty salmon burgers.
10 minutes 230 calories Easy
Healthy
Visit the page to learn more: Harissa Spiced Salmon Burgers.
Coconut Curry Shrimp Ramen Bowl
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Traditional ramen is oh-so comforting, but if you’re looking for a healthy alternative that still gives you that warm feeling but doesn’t skimp on flavor, this coconut curry shrimp ramen is the ticket.
30 minutes 280 calories Easy
Healthy
Visit the page to learn more: Coconut Curry Shrimp Ramen Bowl.
Blended Asian Beef Bowl with Cucumber and Carrot Salad
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This nutritious beef bowl comes together in less than 30 minutes and is packed with delicious Asian flavors. Blending the mushrooms into the beef enhances the flavor and keeps everything moist and tender.
25 minutes 300 calories Easy
Healthy
Visit the page to learn more: Blended Asian Beef Bowl with Cucumber and Carrot Salad.
Sweet Potato Turkey Burgers
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Turkey burgers are a great way to get protein into your training diet, so why not kick it up a notch with sweet potatoes, which are chock full of antioxidants? Finish these burgers with the toppings of your choice for an unforgettable and healthy treat.
20 minutes 250 calories Easy
Healthy
Visit the page to learn more: Sweet Potato Turkey Burgers.
Sheet Pan Chicken and Veggie Dinner
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Sometimes you just need something quick, easy, and nutritious after a hard training session that requires little to no thought. Toss together your chicken and veggies with oil and the seasonings of your choice, throw them in the oven on a sheet tray, and 30 minutes later you’ll be digging into a seriously healthy meal.
30 minutes 340 calories Easy
Healthy
Visit the page to learn more: Sheet Pan Chicken and Veggie Dinner.
Taco Pita Pizza
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Make taco Tuesday the best night of the week with this twist on your favorite tortilla shell-stuffed treat. All your favorite taco fillings work great on this hearty, toasted pita for a pizza you won’t feel bad eating.
25 minutes 300 calories Easy
Healthy
Visit the page to learn more: Taco Pita Pizza.
Cashew Chicken Lettuce Wraps
Credit: thegourmetrd.com
Cashews make multiple appearances in these chicken lettuce wraps as the base of the creamy, spicy sauce, as well as the toasted crunchy bits on the chicken for added texture. Easy to assemble, these are bound to be a weekly favorite.
30 minutes 420 calories Easy
Healthy
Visit the page to learn more: Cashew Chicken Lettuce Wraps.
Zesty Tuna Lettuce Wraps
Credit: thenutritionadventure.com
These tuna lettuce wraps are light and refreshing with some added oomph from sriracha and Dijon mustard, and make for a healthy, nutritious lunch after a tough workout, or simply a mid-afternoon snack.
5 minutes 200 calories Easy
Healthy
Visit the page to learn more: Zesty Tuna Lettuce Wraps.
