Recipes by Emily Baker, RD, CSSD
Photo by Valentyn Volkov/shutterstock.com
When it comes to building a fit body, timing is everything. That means not only getting the proper nutrients to support your workouts, but also tailoring them to the type of workout you’re doing, be it heavy lifting, endurance or high intensity intervals. Even rest days require more of some nutrients (quality protein) and less of others (carbohydrates). Get the low down on customizing your fuel to your fitness needs in the Winter 2015 STRONG Digital Training Guide, then try these two easy meal ideas that you can tweak to suit your workout of the day.
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.
