dinner 30min activity

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

Thai Curry Tofu Over Sweet Potatoes

“Tofu and vegetables take a bath in just enough coconut milk to coat them with Thai flavors for an exotic and easy stir-fry. Steamed, diced sweet potatoes stand in for white rice, giving you a fiber-rich, slightly sweet base to soak up the sauce. Enjoy beneficial nutrients like 40% of your daily iron and 11 grams of fiber, while employing a cheap source of protein in tofu.”

Lean endurance benefits;

  • It is especially important for athletes because exercise produces free radicals and an excess of free radicals can damage cells

  • When eaten with the skin on, a sweetpotato provides 100% of the daily recommended value of vitamin A, which plays a vital role in vision, bone development and immune function

  • Complex Carbohydrates – Sweetpotatoes are made up of complex carbs – long chains of sugar molecules (polysaccharides). When eaten, carbohydrates break down into glucose (sugar) – the body’s main energy source.

  • Research has shown that some of the vitamins and minerals found in sweetpotatoes are especially important in athletes’ diets – these include iron and vitamin C

Up to 10hrs/week training

Grilled Skirt Steak With Cucumber and Corn Salad

This recipe is an ideal dinner for a busy weeknight because it uses minimal (fresh) ingredients and can be on the table in 30 minutes. If you have leftovers, it’s also a filling lunch with enough protein to keep you energized all afternoon. For the best grill marks, make sure your grate is extra-clean and your steak is completely dry when it hits the grill.

-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%