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 10hrs/week training
Up to 5hrs/week training, Up to 10hrs/week training
Cherry Juice
Tart cherries, also known as sour, dwarf or Montmorency cherries, have become increasingly popular for athletes. Compared to sweet cherries, which tend to be enjoyed fresh, tart cherries are often consumed dried, frozen or juiced.Tart cherry juice is made from the fruit of the Prunus cerasus tree, native to southwest Asia and Europe, and is linked to a number of interesting health benefits. Lean Endurance take;
Rich in Nutrients
Fight Inflammation
Can Increase Strength and Reduce Muscle Soreness
Can Help You Sleep Better
May Reduce Symptoms of Arthritis and Gout
Strengthen the Immune System
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, 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.
Up to 5hrs/week training, Up to 10hrs/week training
Pro Bar - Meal Superfood Slam
Made with organic ingredients, this all-natural bar is blended, not baked, to retain the highest level of vital nutrients and preserve taste. Lean endurance take;
With over 15 whole foods, these 100% vegan bars combine the tantalizing tastes of whole grain, fruits and nuts for a truly unique flavor experience
PROBAR also requires less hydration to break down than other bars because of the perfect balance of protein and sodium
Low protein ratio is ideal for lasting endurance; low glycemic-index foods keep insulin spiking to a minimum, preventing fast sugar drops (bonking)
Bars make an excellent meal replacement option, providing slow, clean-burning energy throughout the day; combine with fruit or a glass of soy milk
Well-balanced fat content with essential fatty acids, poly- and mono-saturated and unsaturated fats helps curb endless food cravings
-5hrs/wk training, Up to 10hrs/week training, Up to 5hrs/week training, 10+hrs/week training
Butter
Butter does provide a great taste to many of the foods we eat, however it is loaded with saturated fat and extra calories. There are many other alternatives to topping off your foods such as olive oil or other low calorie savory spreads. Lean endurance pro tip;
Consume butter in limited amounts.
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.
Not all butters are created equal; organic butters with low saturated fat are ideal.
Up to 10hrs/week training, 10+hrs/week training, Up to 5hrs/week training
Coconut Water
Coconut water, clear liquid found inside the fruit contains none of the fat found in coconut milk and has a tangy, light almond flavor. Learn more why this is a Lean endurance favorite recovery drink;
Eleven ounces contains 14g of sugar and 670 milligrams of potassium, which is way more than a sports drink!
Potassium works closely with sodium to maintain water balance and helps trigger muscles to contract and relax optimally.
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.
Asparagus Pea Pasta Bowl
Enjoy a refreshing pasta salad bowl for lunch that’s loaded with tender asparagus and peas. This pasta bowl has kicked-up flavor from a combination of lemon, feta and dill. For a vegan-friendly version, substitute the butter with olive oil, and omit the feta cheese. Reasons to time and chose this lean endurance meal;
Loaded with green goodness and high fiber. Greens with vitamins and minerals and fiber for fullness.
Perfect for lunch if you are doing a late day workout or are replenishing from a lightly carb depleting session in the morning.
Go lean! Use sparingly any oils or butters
Use whole wheat bowtie’s for even greater meal calorie burning breakdown from digestion.
Switchel: The Original Sports Drink
Enjoy this drink before, during or after a workout for something more flavorful than water but without any artificial colors or flavors. It’s a clever combination of simple ingredients. Benefits to the lean endurance program and food timing decision making;
Maple syrup contains magnesium and potassium, which can help prevent cramps.
Apple cider vinegar can quell nausea and indigestion.
Ginger can also helps with nausea.
Up to 10hrs/week training, Up to 5hrs/week training
Smoky Tomato Herb Baked Chicken
This saucy and flavorful dish is an easy weeknight dinner. Smoky, herbed chicken thighs are smothered in an aromatic tomato sauce. The secret ingredient? Smoke paprika! Serve with a side of roasted veggies or greens for a complete meal! Why its a lean endurance favorite?
For a higher day of training, you will need an added boost of carbohydrates. These slow burning baby potatoes are just what are called for.
Chicken is a lean protein source which is perfect for recovery and keeping satiated.
Taste; Leaning out does not mean you need to be “devoid of taste!”
Quinoa-Oat Granola With Fruit and Seeds + Banana
Most commercial granola is loaded with refined sugars, but this DIY version has only 5g of added sugar per serving. This easy, homemade granola using oats and quinoa relies on the natural sweetness of maple syrup and freeze-dried fruit. Look for freeze dried berries and mangoes where coconut chips and dried fruit are sold and be sure to tightly seal the bag after opening or the fruit becomes soft instead of crispy. Serve the granola with Greek yogurt and fresh fruit.
Up to 10hrs/week training, Up to 5hrs/week training
Chicken & Brown Rice Bowl
Grilled lean chicken is served alongside a portion of brown rice tossed with celery, onion, peas and carrots that’s dressed in a lemon-mustard sauce. It’s a zingy lunch filled with protein and fiber to fuel your active life! Meal benefits for staying lean and healthy include;
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.
Dried apricots
Up to 10hrs/week training, Up to 5hrs/week training
Dates, medjool
Sweet and delicious there are many reasons to chose this awesome dried fruit for your post activity workout. To replenish carbohydrates there is no better way than natures candy! Timing benefits post workout include;
They’re packed with slow-burning carbs
They help prevent muscle cramps with loads of potassium.
They can help you recover faster
They’re a natural sweetener
Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal
They’re a Super Easy Snack
Edamame Dip Recipe
Your stomach is rumbling pre workout…. A smart pre workout snack includes protein to keep you satiated. You might be tempted to have a sports bar or energy drink, but instead a homemade protein packed dip is just as easy to make and take with you. Benefits include;
High in protein
High in fiber
Bring whole grain crackers and other veggies with this dip and you could even use it post workout.
Total time to prepare < 5 minutes.
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
Strawberry Salad Wrap
Sweet strawberries, crisp cucumbers and romaine lettuce come together in this strawberry salad wrap for an easy, grab-and-go meal ready in 10 minutes! For a protein boost, try adding diced chicken breast, sliced boiled egg and/or black beans.
Perfect for a lighter lunch on less intensive training days.
Add a protein such as salmon, chicken, egg, or black beans to satiate.
High in fiber for extra caloric daily energy burn.
Balanced in total macro nutrients.
Bran muffin + Banana
The good; Fiber is a nutrient present in plant foods, the part that the human body cannot digest. In addition to filling your stomach so you're satisfied after a meal, fiber might also reduce the risk of certain health problems. The Harvard School of Public Health notes that fiber can lower cholesterol, which helps protect you from heart disease. Getting plenty of fiber in your diet might also lower your chances of developing type-2 diabetes, constipation and certain types of cancer, such as prostate and breast cancer, according to the University of Maryland Medical Center.
Things to watch; Watch the total sugar content, some bran muffins have extra added sugars.
Up to 10hrs/week training, Up to 5hrs/week training, -5hrs/wk training