lean endurance education

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 5hrs/week training

Banana Nut Oat Muffins

Need a healthy, delicious on-the-go breakfast item or just a healthy snack to curb your hunger before a bigger day of activity Banana nut muffins! These are filled with crunchy oven-baked walnuts and and delicious-smelling spices that are sure to be tasty and power your through your day. Lean Endurance take;

  • Oatmeal is packed with soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol.

  • Oatmeal takes a while to digest, preventing unwelcome spikes in blood sugar, and is often recommended by nutritionists for weight lossbecause it helps keep you feeling full.

  • Oatmeal has a high soluble fiber content, is high in complex carbohydrates, is a good source of protein and has a low glycemic index, which provides a sustained release of energy into the bloodstream—imperative for runners.

  • Oatmeal offers your body a regular dose of Vitamin B and is rich in minerals and antioxidants.

Up to 5hrs/week training

Avocado Tuna Salad on Apple Slices

Keep things simple with this six-ingredient avocado tuna salad savory desert or lunch snack that’s quick to create. Apple slices replace traditional bread for crunch minimizing extra carbs. Rotisserie chicken can stand in for canned tuna to add another option to suit your taste. Lean Endurance take;

  • In moderation, tuna is a healthy, low-calorie protein source.

  • It's rich in omega-3 fatty acids, which are essential nutrients that aid your heart, brain, and immune system

  • Tuna is a great source of lean high biological value protein for all endurance athletes, meaning that it provides all the essential amino acids required for repair and recovery especially post training

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

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.

Up to 10hrs/week training

Cauliflower & Gnocchi Mac N Cheese

This cauliflower “mac” n cheese is made with tiny pillows of chewy gnocchi, a potato-based dumpling, instead of macaroni. Baked to perfection in its cheesy goodness, have a bowl of “mac” n cheese, and eat your veggies, too!

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

Greek Yogurt + fruit and granola

Probiotic bacteria found in yogurt can help athletic performance by improving the body’s immune function. Probiotics have also been shown to enhance recovery from fatigue and maintain a healthy gastrointestinal tract. Greek yogurt has a thick, creamy texture, and typically has up to twice the protein and half of the sugar of American yogurts. Lean endurance take;

  • That nutritional profile may benefit athletes looking to maintain or lose weight, as protein has been shown to satiate hunger better than carbs.

  • You will be less likely to reach for more food after downing a Greek yogurt, as eating foods high in protein suppresses energy intake for up to three hours.

Up to 5hrs/week training

Simple Green Protein Smoothie

This smoothie delivers a great amount of protein to get you recovered, and it’s easy to put together! This post workout shake is perfect for after a morning workout. It’s also easy to throw in a travel mug and head out the door to start your morning commute. Lean endurance take;

  • Our bodies need protein for healthy skin, hair, bones, and heart.

  • a protein-packed breakfast can prevent overeating.

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

Muesli almond milk and banana

Muesli is often likened to granola, but it’s typically a more natural option with less sugar, making it the healthier option of the two. So, why else should you favor this mish-mash first thing in the morning? Here are eight other reasons you should consider this meal replacement option... Lean endurance take;

  • It’s Healthier Than Other Cereals; Sugary cereals and delicacies from your local doughnut shop may be tempting, but they’re full of sugar, and who knows what else.

  • Muesli often has less sugar and fewer calories than pastries and breakfast sandwiches. Plus, since you control your concoction, you can make sure nothing processed or full of sugar makes its way into your meal.

  • It’s High in Fiber and Whole Grains; While it’s hard to gauge exactly how much fiber is in muesli because there are so many different combinations one can make, the dish is typically high in fiber and whole grains — both of which are good for your digestive system. Fiber and whole grains can regulate your digestive tract.

  • You’ll Stay Fuller, Longer; Not only do fiber and whole grains help keep your tummy in check, they’re also filling. You won’t find yourself starving for a doughnut shortly after eating. Additionally, raw oats contain a ton of resistant starch, making muesli an extremely filling breakfast that takes a long time to digest. As the resistant starch is broken down in your stomach, digestive acids that suppress your appetite are released and your metabolism speeds up, so you’ll burn more calories in less time. 

  • It’s Good for Your Heart

  • It’s Satisfying

  • You Can Add Protein…And pretty much whatever else you want! Adding nuts can incorporate protein and omega-3 fatty acids into your breakfast, while other ingredients like fruit can give you a healthy dose of potassium, fiber, vitamin E, C, B-12, and more.

  • You’ll Avoid Eating Something Unhealthy; By choosing muesli as your go-to breakfast, you’ll save yourself from potentially eating something fattening or full of sugar that could damage your health, and your waistline.

    With muesli, you’ll be making a smart breakfast decision that will benefit you all day long.

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

Salmon Cakes on Mixed Greens

A small fillet of wild-caught salmon stretches to serve four in the form of lovely little salmon cakes on a salad. Instead of breadcrumbs, you’ll bind them with a bit of whole-grain oats, and if you choose gluten-free oats. Lean endurance take;

  • A great gluten free option

  • Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12)

  • It is the content of omega-3 fatty acids that receives the most attention, and rightly so. It is this essential fat which is responsible for oily fish’s reputation as a valuable ‘brain food’.

  • Muscle RecoveryFish oil helps to reduce the inflammation caused by exercise. This allows for quicker recovery and less muscle soreness. We all need that for those KEY workouts, yes?

  • Improve Lung PerformanceYou know that familiar feeling during a run, of having fresh legs, but lacking in the whole breathing department? Fish oil improves blood flow and therefore, oxygen delivery during peak energy intervals.

  • Joint HealthAs we age it is increasingly important to take care of our joints. Omega-3 fatty acid helps to ease joint stiffness and combat chemicals that destroy cartilage.

  • Loose UNHEALTHY Body FatThe more in shape you are, the better your athletic performance will be. Fish oil can actually help you lose unhealthy body fat. Remember, we all need fat to run healthy and keep strong, but if you’re looking to get to that healthy body fat, then adding fish to your diet along with proper exercise can help! The DHA found in Omega-3 can also reprogram the genes so that carbohydrates are broken down by the body and not stored as fat.

  • Heart HealthOf course most of us know fish oil supports heart health, and a healthy heart is imperative for runners. Research has shown that Omega-3 fatty acids found in fish can decrease the likelihood of cardiovascular disease.



Up to 5hrs/week training

Honey-Basted Grilled Peaches With Greek Yogurt

The secret to the best grilled peaches is to brush the outside with a little bit of honey, helping the fruit caramelize on the grill. Be sure to clean your grate really well before charring the fruit, too. This gives you more distinct grill marks and ensures your dessert doesn’t taste like last night’s barbecue chicken. Lean Endurance key takeaways;

  • Fresh fruit post workout to help replenish glycogen stores

  • Tangy, sweet and refreshing

  • high in fiber which is great for extra caloric daily burn to process the food

  • Lower in total fat and thus total calories

Up to 10hrs/week training

Lemony Chicken Skewers With Squash Salad

“Grilled chicken breasts can be quite uninspiring, but with the help of a punchy dressing, these kebabs pack a lot of flavor. Don’t be scared by the assertive amount of lemon juice — when brushed on boneless skinless chicken breasts and drizzled over mild raw summer squash, it provides just the right amount of bright acidity. “

Lean Endurance;

  • A meal that is high in protein pre workout is helpful for sustained energy with an ability to keep insulin levels low. Low insulin levels = higher fat burning ability during your training sessions.

  • Aids in recovery of muscles; chicken is an excellent source of quality protein.

  • Squash; high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a serious nutritional power-packed veggie.

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

Kale Chips

During your workout at times you may or may not need to eat. Kale chip represent an awesome snack to satisfy when total calorie intake needs to be managed.

  • High in fiber, great for extra energy your body needs to use to break down these nutrients.

  • Satisfying crunch factor to satiate.

  • Light on the stomach during an activity.

  • Green nutrients which are excellent source of vitamins and minerals for the body.

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

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

Go-Lean Crunch

An excellent source of carbohydrate, protein and fiber this food choice is excellent for its crunch factor and that it keeps you feeling fuller longer. The total fiber count is high per serving which the body must use added energy to break down. Also it is low in total sugar. Lean endurance take;

  • Kashi GoLean cereals contain between 9 and 13 g of protein per serving

  • Eating more protein in the morning can help prolong the feeling of satiety, or fullness.

  • GoLean cereals contain between 7 and 10 g of fiber and can promote weight loss in several different ways.

  • High-fiber foods generally take longer to chew, so they allow your brain more time to register a feeling of fullness, which helps you eat less.

  • High-fiber foods also tend to be low in calories and take longer to digest, which prolongs feelings of satiety.

  • Because Kashi GoLean is low in calories and can help keep you feeling fuller longer than many common breakfast foods, substituting your current breakfast with GoLean cereals may help you reach your daily energy deficit.

  • Example, a bagel with cream cheese contains 259 calories. (reference 6) Eating GoLean hot cereal for breakfast will save you 109 calories.