Up to 10hrs/week training

Up to 10hrs/week training

Pineapple Recovery Smoothie

This simple smoothie features pineapple and ginger, both of which contain antioxidants that help curb inflammation and promote recovery. Apples also add vitamin C, while kale and chia seeds pack even more nutrients. You can make it with plain water or try coconut water for extra flavor. Lean Endurance take;

  • For an athlete, a pineapple can provide 22 grams of good complex carbohydrates for quick and healthy energy to re-fuel after a workout.

  • Bromelain (an enzyme specific to the pineapple) reduces strains, sprains, joint pain and inflammation that is essential in post workout recovery

  • Kale contains antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients

  • It has antioxidants and carotenoids that are known to be anti-cancer health benefits

  • Promotes lutein and zeaxanthin compounds which helps with eye health

  • Helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw

  • It’s rich in vitamin K

Up to 10hrs/week training

UCAN shake + almond milk + Fresh fruit

Its a rare occasion that we recommend anything out of a package and that is by any way “processed”. While it is the ideal to eat organic minimally processed foods, engineered foods such as UCAN do have their place in training. This recipe is a slow burning, high fiber and full of awesome fruit energy - to help fuel before or during a workout. Lean Endurance takeaways;

  • Steady energy.

  • Allows the body to burn fat for fuel due to the very minimal insulin response.

  • Healthy, efficient calories.

  • “moves the dial” in the leaning out process and enhances body composition.

Up to 10hrs/week training

Pasta Lentil Bolognese

Bolognese is a rich ragu that simmers for hours, coaxing flavor from aromatic vegetables. Plant-based, lentil bolognese honors its roots with steady (thankfully quicker!) preparation that gets its rich flavor from caramelized vegetables. Lean Endurance take;

  • Soluble fiber is a powerful natural appetite suppressant, helpful in leaning out and reducing total daily calories when needed.

  • The scrub-brush effect of fiber helps clean out bacteria and other buildup in your intestines, and reduces your risk for colon cancer.

  • Fiber helps keep you regular. A high-fiber diet helps you have soft, regular bowel movements, reducing constipation.

  • Studies have found that eating soluble fiber reduces the levels of hunger hormones produced by the body

  • Pasta is an important part of the athlete's diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the body work harder. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Up to 10hrs/week training

Avocado and Egg Lunch Tacos

Tacos are a crowd favorite, no matter the time of day. This balanced meal gives you enough carbohydrates to fuel your energy in the morning, plus lots of fiber and protein to keep you full longer. It’s also easy to double or triple this recipe if you are needing calories and are hungry! Lean Endurance take;

  • Benefits of a High Fiber Breakfast. ... Fiber helps the body stay fuller longer and helps to control blood sugar and cholesterol levels.

  • In addition, eating a high fiber diet is a useful tool for weight-loss because fiber expands in the stomach helping the body feel full and an individual to eat less throughout the day.

  • Its a great food combination that sets up your active lifestyle and or training.

Up to 10hrs/week training

Veggie Bowl with Farro and Egg

This bowl combines hearty farro with over easy eggs and a rainbow of vegetables for a nutritious and filling meal. Get creative and use whatever veggies you have on hand, or soft boil the eggs for a slightly different take on this classic veggie bowl. Lean endurance take;

  • Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients

  • Farro is an extremely nutritious grain. It's an excellent source of protein, fiber and nutrients like magnesium, zinc and some B vitamins. It's a much healthieralternative to white rice or other refined grains.

  • Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.

  • Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.

Up to 10hrs/week training

Salmon and Heirloom Tomato Couscous with Green Beans

5 ingredients meal; Sometimes just looking at a recipe can seem overwhelming when the ingredient list is a mile long. Who wants to do all that chopping and sautéing after a long day at work? Lets keep things simple! That means relying on recipes that are healthy, flavorful, and best of all, have just five main ingredients (aside from staples that I always have on hand, like oil, vinegar, herbs, salt and pepper). Lean Endurance take;

  • Once considered to be a North African delicacy, couscous is now a commonly consumed food in most parts of the world.

  • Couscous is a carbohydrate-rich food that can be consumed as an alternative to pasta, rice and other grain-based foods.

  • Particularly rich in selenium, an important mineral that protects your body and supports thyroid gland function, DNA production and reproduction.

  • Benefits of salmon; Rich in Omega-3 Fatty Acids. ...

  • Great Source of Protein. ...

  • High in B Vitamins. ...

  • Good Source of Potassium. ...

  • Loaded With Selenium. ...

  • Contains the Antioxidant Astaxanthin. ...

  • May Reduce the Risk of Heart Disease. ...

  • May Benefit Weight Control.

Up to 10hrs/week training

Shrimp and broccoli stir-fry

Between training, work, class, more training - your time is limited. So to make your lives easier, this recipe requires little effort, 30 minutes (or less!) Lean Endurance take;

  • Shrimp has a variety of health benefits. It is high in several vitamins and minerals, and is a rich source of protein.

  • Low in carbs and calories and packed with nutrients, shrimp are an ideal choice if you're trying to shed some pounds.

  • Eating shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin.

  • Use white rice? Intense workouts significantly deplete sugar (glycogen) in your muscles and eating the right carbohydrates are important to replenish what has been used. Athletes prefer white rice as a great carbohydrate choice to accomplish this goal.

Up to 10hrs/week training

Ricotta-oat-bran pancakes

These pancakes are packed with protein and nutritious oat bran. Lean endurance take;

  • Make an outstanding recovery food for runners or triathletes and swimmers.

  • Healthy pancakes have a good balance of carbohydrates and protein to boost immediate recovery nutrition.

  • They can stock up your glycogen stores before a race, training or replenish them after.

  • Made with whole grain flour (which has more fiber, less sugar, more nutrients).

  • Have low (or no) sugar (reducing the spike in blood sugar levels). You may sweeten them with agave nectar if needed)

Up to 5hrs/week training, Up to 10hrs/week training

Watermelon Pizza

This no-bake recipe is juicy and delicious plus it's packed with antioxidants. Top it with yogurt, dark chocolate chips, your favorite fiber-filled berries (Or raspberries and blueberries, but anything goes), and grab a slice … or two. Lean Endurance take;

  • Sweet and satisfying for any sweet tooth.

  • Filling and healthy.

  • A more sensible snack option when hunger comes calling.

  • Low glycemic; watermelon and other fruits in this recipe will not spike blood sugar levels.

Up to 10hrs/week training

Oven-Roasted Chili-Lime Chickpeas

These spicy roasted chickpeas are a perfect snack you can make that will satisfy those salty cravings and load you up with nutrients too! Lean Endurance take;

  • Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. To further promote belly fat loss, combine your soluble fiberintake with other lifestyle changes, such as making healthier food choices and exercising more.

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it.

  • Helps maintain bowel health.

  • Lowers cholesterol levels.

  • Helps control blood sugar levels.

  • Aids in achieving healthy weight.

  • Helps you live longer!

Up to 10hrs/week training

Apple “Cookies”

Apples with almond or peanut butter snack, Lean Endurance take;

  • You get plenty of nutritional benefits when you choose apples with peanut butter. A small apple with 2 tablespoons of peanut butter supplies 7 grams of protein, or 15 percent of the daily value. Your body needs protein to build muscle and tissue, among other functions.

  • Apples with peanut butter provide 29 grams of carbohydrate, which your body needs to fuel its various systems. Fruits like apples are smart carb choices because they also supply fiber, the indigestible part of plant foods that support good digestion and heart health. A serving of apples with peanut butter offers more than 5 grams of fiber, or 21 percent of your daily needs.

  • The downside to this snack is that the spread is high in fat. While a plain apple provides no fat at all, 2 tablespoons of peanut butter gives you 24 percent of the daily value for total fat, of which 15 percent is saturated. (Simply limiting your the total peanut butter or almond butter will help)

  • If your diet consists mainly of plant foods, that much saturated fat in your snack probably won't be a problem. Lots of healthy plant foods, like olive oil and tofu, contain some saturated fat. However, if your meals rely heavily on meat and other animal products, you may be taking in too much saturated fat.

Up to 10hrs/week training, 10+hrs/week training, Up to 5hrs/week training

Oatmeal Raisin Energy Balls

These Oatmeal Raisin Energy Bites are the perfect healthier treat when you’re craving an oatmeal raisin cookie. They are gluten free, refined sugar free and require less than 5 minutes of prep time. The best part is how easy they are to customize with whatever ingredients you like or have in your pantry. Lean endurance take;

  • A tasty snack that will help give you energy for your afternoon work schedule or pre workout

  • Excellent sustained energy for longer sessions due to the slow release of the oats and almond butter.

  • Perfect for longer days of activity or bigger weeks of exercise.

  • High in fiber which can aid in achieving healthy weight.

Up to 10hrs/week training

Mango-Cottage Cheese Snack Bowl

Top cottage cheese with mango, granola, honey and enjoy. Lean Endurance take;

  • an excellent source of calcium, a mineral that plays a major role in tooth and bone health, and in the prevention of osteoporosis.

  • helps you to regulate your blood pressure and might even play a role in preventing certain cancers, such as prostate cancer.

  • Because of its high protein content, it's a great food to incorporate into your diet if you're looking to build lean muscle mass.

  • A diet including high-protein foods can help you increase muscle mass when combined with resistance training

Up to 10hrs/week training, 10+hrs/week training

Peanut butter banana "sushi"

Banana “sushi” a healthy snacks control your hunger even while you try to lose weight.

  • Peanut butter has potassium as well as protein which lower the risk of high blood pressure, stroke and heart disease

  • High in Fibre– It also contains fibre for your bowel health, healthy fats, magnesium to fortify your bones and muscles, Vitamin E and antioxidants

  • Bananas are respectable sources of vitamin C

  • Bananas can aid digestion and help beat gastrointestinal issues

  • Great for snacking and taking with you on the road, this recipe can be created easily.

Up to 10hrs/week training

Low fat chocolate milk

Assess your exercise intensity first, and with more intensive exercise chocolate milk is a great choice for recovery. Downing a post-workout beverage chock-full of carbohydrates probably isn't ideal for low intensity sessions however. A drink like chocolate milk is most useful to a cyclist, swimmer, or long-distance runner. These sports stress high endurance levels and constant, sustained movement. Competing athletes need high levels of calories, carbs, and protein to sustain that level of performance. Lean endurance take;

  • Research points to the importance of a post-exercise "meal" within 30 to 60 minutes of working out, at the point when muscle glycogen (energy) stores are at their lowest.

  • The chocolate content will active insulin which will increase amino acid and glucose uptake, which is important for enhancing recovery from exercise.

Up to 10hrs/week training, Up to 5hrs/week training

Olive oil

The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are considered a healthy dietary fat. If you replace saturated and trans fats with unsaturated fats, such as MUFAs and polyunsaturated fats (PUFAs), you may gain certain health benefits.MUFAs and PUFAs may help lower your risk of heart disease by improving related risk factors. For instance, MUFAs have been found to lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels. But even healthier fats like olive oil are high in calories, so use them in moderation.Olive oil Lean endurance pro tip;

  • Consume olive oil in limited amounts due to the fact that it is 9 calories per gram vs protein and carbohydrates which are only 4 calories per gram. (This can reduce the total caloric load and intake daily.)

  • Watch that the total fat content for the day does not go above 50%. In most cases we try to limit active people or athletes to no more than 35% per day.

  • experts consider omega-3 fatty acids, a type of polyunsaturated fat found in fish and some plant foods, to be a "smart fat." The other "smart fat" is monounsaturated fat -- the type olive oil is rich in.

Up to 10hrs/week training

Chipotle Chili - vegetarian or with turkey

vegetarian chipotle chili is hearty, spicy and perfect for warming you up from the inside out. Each bite is filled with beans, red peppers and savory, spicy tomato sauce. Top with your favorite garnish of avocado, sour cream, fresh cilantro, tortilla chips or shredded cheese for an added flavor oomph and personal flair. Lean endurance take;

  • Slow burning carbohydrates from brown rice keep you satiated in combination with chicken (high in protein).

  • Excellent secondary recovery meal or overall satisfying meal that is filling and modest in overall total calories.

  • Low in sugar and a non processed food.

  • An all around balanced meal of protein, carbohydrates, veggies and lower in total fat calories.

Up to 10hrs/week training, 10+hrs/week training

Apple Cinnamon & Chia Overnight Oats

This simple six-ingredient breakfast combines classic fall flavors of tart apple and sweet cinnamon. Chia seeds and yogurt round out the dish for a for a heartier texture. Lean Endurance take;

  • strong, stable energy

  • hydration help; Add water to chia seeds and they naturally absorb 10-12 times their bodyweight in liquid. When you then digest the seeds, this liquid is naturally released slowly, which helps maintain great hydration naturally.

  •  they’re the highest plant-based source of good fats

  • Absolutely packed with Omega 3 fatty acids, chia seeds are the business when it comes to a clean-burning, powerful fat source in your diet.

  •  naturally anti-inflammatory

  • high in antioxidants

  • pure protein power! Chia seeds are a total protein powerhouse, quite literally - they contain 18 of the 22 amino acids, including all nine essential amino acids.

Up to 10hrs/week training

Pork Tenderloin with Roasted Brussels Sprouts

Amaze family and friends with this simple roasted pork tenderloin rubbed with spices and drizzled with a sweet and tangy sauce. Serve with brown rice or favorite whole grain for a complete and satisfying dinner. Lean endurance take;

  • Pork is an excellent source of the B-vitamins thiamin, niacin, riboflavin, and B-6 as well as phosphorus.

  • also a good source of zinc and potassium. All of which play a role in establishing optimal health, metabolism, and immune function.

  • While athletes' protein needs are greater than that of non-athletes, they're not as high as commonly perceived. The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Protein intake should be spaced throughout the day and after workouts.

Up to 10hrs/week training

Greek Yogurt Papaya Boats

Papaya is packed with Vitamins A, C, and K, and it also boasts plenty of fiber, potassium, and folate. If the health perks still don’t win you over, try cantaloupe instead! It works beautifully in this recipe as well.

  • It has antioxidants, is diuretic in nature and rich in fibre with minimum calories.

  • And this is not all, apart from all these benefits, papaya can also help you lose weight. ...

  • Papaya burns fat and helps in detoxification.

  • Available throughout the year, papaya is the favourite fruit of many. Not only does it help in improving digestion but also gives you a glowing skin. The magical enzyme, papain present in papaya provides therapeutic benefits to your body.

  • Papaya has a tonic effect on the stomach and intestines. The fruit contains the digestive enzyme papain that aids in digestion. Moreover, it is a rich source of fibre which helps to prevent constipation.