450 calories

Up to 10hrs/week training

Chard and Bacon Quiche with Sweet Potato

There are many high-carbohydrate foods beneficial to both your health and athletic performance. The key is choosing the right ones. The benefits to sweet potatoes in general;

  • Sweet flavor

  • High fiber

  • A four ounce sweet potato contains a mere 143 calories with a whopping 28g of carbohydrates and more than 100% of your daily requirement for beta-carotene.

  • Helpful to enhance muscle recovery after intensive training

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

Sheet-Pan Salmon and Herb-Roasted Vegetables

Serves: 2 | Serving Size: 1/2 recipe

Nutrition (per serving): Calories: 377; Total Fat: 10g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 65mg; Sodium: 379mg; Carbohydrate: 38g; Dietary Fiber: 13g; Sugar: 14g; Protein: 38g

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

Chicken & Spinach Orzo

Nutrition Information

Serves: 4 |  Serving Size: 2 cups (300 grams) + 1 tablespoon nuts + 1 tablespoon cheese

Per serving: Calories: 417; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 51mg; Sodium: 344mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 8g; Protein: 27gNutrition Bonus: Potassium: 635mg; Iron: 25%; Vitamin A: 114%; Vitamin C: 33%; Calcium: 16%