Breakfast is the best time to kickstart an entire day’s worth of healthy habits. The problem is most people struggle not only to get enough protein in their first meal, but also to eat a balanced breakfast that includes healthy carbs and fats.

Aiming for at least 20 grams of protein at your morning meal, which can pay off in myriad ways…

HELPS MAINTAIN (AND BUILD) MUSCLE; To stay lean and strong as the years tick by, you need to pay attention to this macronutrient. Research shows consuming protein at breakfast not only helps minimize muscle loss as you age, but consuming more protein at breakfast (as opposed to lunch or dinner) can help you build more muscle.
IT FUELS YOUR METABOLISM; One of the many reasons you should aim to preserve muscle mass is it’s key to preventing weight gain. Part of the reason someone might gain weight as they age is because of a slowing of their metabolism, resulting in lean muscle mass loss. Protein takes more energy to breakdown, so consuming an adequate amount can help increase metabolic burn after meals.
IT ENHANCES PERFORMANCE; If you work out in the morning, then you’ll want to come home and replenish with a protein-focused breakfast. “Protein stimulates muscle-protein synthesis to improve recovery and enhance performance during your next workout,
IT FILLS YOU UP; Just grabbing a coffee and a bowl of cereal contains very little protein, leaving you starving in an hour. On the other hand, “the magic combo” of protein and fiber keeps you feeling full until lunch.
YOUR THOUGHTS WON’T BE CONSUMED BY FOOD; If you’re physically satisfied by your food, you’re less likely to be thinking about it all morning, since protein takes longer to digest. That can free up your time to tackle other important matters on your to-do list, rather than staring at the clock waiting for lunch.
YOU’RE LESS LIKELY TO ACT ON CRAVINGS; If you find yourself constantly reaching for pastries in the break room as a “second breakfast,” it’s a sign you should add more protein to your breakfast. It makes you less susceptible to the temptations of the day. Research shows protein does this by regulating hunger levels and neural responses to food.
YOU SET YOUR ENTIRE DAY UP FOR SUCCESS; If you’re riding a blood sugar roller coaster, the ups and downs can make it tough to take control of your eating habits, and you’re more likely to choose quick-digesting simple carbs (aka sugar) for energy. On the other hand, starting with a protein-rich breakfast really helps to set up your whole day for good habits. If you’re at a more manageable hunger level when deciding on lunch, it’s more likely you’ll choose foods you know will nourish you.
YOU’LL MAKE SMARTER SNACK CHOICES; A protein-packed breakfast activates the body’s signals that curb appetite, which reduces cravings and overeating. This sets you up to make your afternoon snack count. You’ll be less likely to graze mindlessly or reach for something from the vending machine and instead more likely to stick with the healthy snack you brought like an apple and cheese stick or a handful of nuts
YOU’LL BE BETTER ABLE TO MEET YOUR BODY’S NEEDS; It’s common to skimp on protein at breakfast and then try to compensate by eating extra at dinner. But doubling up at a later meal isn’t an effective strategy since your body can only utilize about 25–35 grams of protein at one time. More evenly distributing protein by starting with a protein-rich breakfast intake means that the macro is available to your body when it needs it to support bodily functions.
YOU’LL HAVE FEWER CRAVINGS FOR LESS-NUTRITIOUS FOODS; One way to perpetuate a taste for refined carbs (i.e. white toast, croissants, sugary cereal) is regularly eating more refined carbs. When you switch over to high-protein foods, you’ll experience fewer cravings for these refined carbs. Not because it’s protein, but because you’re making a change to the kinds of foods you’re eating.
YOU’LL SNACK LESS AT NIGHT; Just like morning and afternoon snacking, the effects of breakfast can extend all the way to before bed. In a study in Current Developments in Nutrition, compared to skipping breakfast completely, high-protein breakfast eaters were less likely to snack on high-carb and high-fat foods and ate less sugar in the evening, too.
YOU’LL SLEEP BETTER; Sounder snoozing is a side effect you probably didn’t expect, but that same research in Current Developments in Nutrition found people who ate high-protein breakfasts fell asleep faster and reported better-quality sleep compared to people who skipped breakfast

High protein meal suggestions

HIGH PROTEIN FUELING OPTIONS

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

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.

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.

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.

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.

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.

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.

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.

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

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)

vegetable omelette with lentils

Given that breakfast is the most important meal of the day, your chances of eating breakfast improve when you plan a meal that is both yummy and offers nutrients that will help you perform well. Lean endurance takeaway;

Lentils can be highly beneficial for heart health.
The fiber, folic acid, and potassium in lentils all support heart health.
Lentils add essential vitamins, minerals, and fiber to the diet, and they provide protein and sustenance that can replace meat in meals.
Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients.
Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Rich in iron, phosphorus, selenium and vitamins A, B12, B2 and B5 (among others)

Quinoa Burrito Bowls with Black Beans & Corn

Lean endurance take;

Quinoa is closely related to spinach; much like spinach, it is packed with nutrients. It is a terrific source of protein, amino acids, insoluble fiber, magnesium, riboflavin, and phytonutrients.
Regular consumption of quinoa can improve your cardiovascular health, reduce the frequency of migraine headaches, and even decrease your risk of certain cancers.
These Quinoa Black Bean Burrito Bowls vegan-style with toppings like pico de gallo, tomatoes, corn, or guacamole.
If you’re good with dairy, try shredded jack or cheddar cheese, lowfat sour cream, or even Greek yogurt.
Spice it up with hot sauce or sriracha.
Loaded good stuff, and packed with nutrients… it’s a simple, tasty meal you can feel good about!

Lemon Tuna Steaks on roasted veggies

As with all simple dishes, the quality of the ingredients is paramount for good results. Use asparagus and baby carrots or other veggies that are in season. Take advantage of the carrot leaves for their flavor, but you could just as easily use fennel bulbs and leaves or some other fragrant vegetable that’s in season. Lean Endurance take;

Tuna, for its part, is a source of high-quality protein with almost no fat.
It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue.
Canned tuna can be a good source of heart-healthy omega-3 fatty acids, with 150 milligrams or more per four-ounce serving.

Turkey bolognese with roasted spaghetti squash

Turkey Bolognese with Roasted Spaghetti Squash is a hearty Italian feast with a low carb twist. Ground turkey is gently simmered with carrots, onions, and mushrooms in a rich tomato sauce. The flesh of the squash separates into strands to mimic pasta noodles for a tasty vegetable-packed meal. Lean endurance take;

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.

Ezekiel Bread - upgraded toast with choice toppings

Ezekiel bread is as healthy as a bread gets.

It’s a type of sprouted bread, made from a variety of whole grains and legumes that have started germinating (sprouting) Compared to white bread, which is made of refined wheat flour, Ezekiel bread is much richer in healthy nutrients and fiber. Lean endurance take;

Sprouting grains increases many of the grains' key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in grains like lysine.
Other nutrients include: fiber, manganese, selenium, and thiamin. Ezekiel bread has a lot of benefits over 100% whole wheat bread.
High in fiber, protein and other key nutrients our active bodies need.

Healthy trail mix

True, trail mix can be high in fat and sugar. Fat from the nuts and seeds and sugar from the dried fruit and occasional add-ins. HOWEVER! ..your bodies need both fat and sugar to function well as an active human being. It is the QUALITY of the fat and sugar that affect our bodies, not whether or not it’s a part of our diet. good quality homemade trail mix, in moderation is 100% part of a healthy diet. Especially in those circumstances of high physical activity where you need energy, fast. Lean Endurance take;

Eating a healthy daily portion size of nuts and dried fruits delivers a nutritious dose of antioxidants, protein, unsaturated fats, fiber, vitamin E, omega-3 fatty acids, and other vitamins and nutrients essential to maintaining a healthy lifestyle.
It's fast, it's tasty and easy to make
It offers satisfaction to hunger and usable energy for your body.
Check out the nutrition label on store-bought trail mix packages to find out what each brand considers a serving size.
As with any food, if you make your own instead of buying pre-made trail mix, you'll have a better handle on the ingredients and the resulting nutrition potential.
You can try some variations on the basic theme of dried fruit-and-nuts, by adding air-popped popcorn, soy nuts, and puffed rice or toasted oats cereal.

Yogurt Covered Raisins

A little raisin appetizer before your workout may work as well as a sports drink in helping you keep pace and could crank up your fat-burning engines to boot.
In a study, endurance athletes ate either sports gel or 2.5 to 3 ounces of raisins before doing 45 minutes of cycling. Blood samples were collected before and during their workouts. The raisin eaters had no problem keeping pace with the gel takers and had higher blood levels of free fatty acids. Translation: Raisins revved up their metabolisms to burn more fat. Lean endurance take;

Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals.
Raisins are naturally sweet and high in sugar and calories, but they're beneficial to our health when eaten in moderation.
Raisins can aid digestion, boost iron levels, and keep your bones strong.
Some athletes may rely solely on raisins instead of sports gels to fuel their muscles before and during a workout.

Fig newton bars

While fueling with a pre-workout high performance energy bar is one way to energize your workout, you could less expensively consume 250 calories of Fig Newtons or a granola bar. All will offer the “magical” energy source that muscles need for a high-energy workout: carbohydrate! Lean endurance take;

The best pre-exercise snacks are foods that digest easily and do not talk back to you.
Standard supermarket foods can do that as well as engineered products.
The main role of carbohydrates is to provide energy. When they are digested, carbohydrates are broken down into glucose to provide readily available energy for the body to use quickly and effectively.
Carbohydrates are the most important form of fuel for exercise and sports activities.
Energy: Carbohydrates are the main source of
energy for our brains and bodies to function
properly.
When carbs are eaten they are eventually
digested and broken down into smaller sugar
molecules called glucose. These glucose
molecules are stored in the liver and muscles to be used for fuel, especially during physical activity.
Carbohydrates improve athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer.

Cantaloupe bowl + Greek yogurt + Honey + Granola

Juicy and refreshing melon is tasty on its own, but filling up half a cantaloupe with creamy yogurt is even better. Whats more? For your post activity meal there are many benefits.

Lean endurance take;

Greek yogurt is an excellent source of calcium, which can help improve bone health.
It also contains probiotics, which support a healthy bacterial balance in the gut.
Eating Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes.
They are dense in antioxidants, vitamins and nutrients,
Rich in beta carotene, vitamin C and assorted antioxidants, melons are good for immune support.
They also contain potassium, which normalises blood pressure.

Suja organic fruit juice drink

Functional beverages that are certified organic, non-GMO and feature plant-powered ingredients. These are cold-pressed juices with adaptogens. It is a great drink for every active lifestyle; Lean Endurance take..

Adaptogens can help your body adapt to life’s doozies. These herbs aid our bodies in reacting to or recovering from both short- and long-term physical or mental stress. Some also boost immunity and overall well-being. Research shows adaptogens can combat fatigue, enhance mental performance, ease depression and anxiety, and help you thrive rather than just muddle through.
A great source of potassium, a key electrolyte that helps restore hydration levels. Also contains turmeric which aids with inflammation from tearing the muscle fibers during a workout.
High in complex carbohydrates to help replenish glycogen stores in the muscles after a workout.
Spirulina; This green powder is 60% protein and it’s full amino acid profile can help build muscle. It can also oxygenate the muscles which may reduce soreness.

Oatmeal for Dinner & Weight Loss

Oatmeal is a nutritional powerhouse. Oats are easy to cook, and a bowl of oatmeal takes only a few minutes to make. There are also many ways to prepare oatmeal. For some sweetness, you can add fruit. You can also top it with cooked vegetables or a little sprinkle of grated cheese. Lean endurance take;

Eating oatmeal to lose weight can work because oatmeal can help you feel more full.
Oats provide a nutritionally well-balanced dish, it's an excellent source of carbohydrates and quality protein, with a nice balance of amino acids.
It's a particularly good source of low-cost protein.
Oatmeal made from whole-grain oats can make you feel full as well as control your appetite.
Oats contain tryptophan; Tryptophan is an amino acid the brain converts into serotonin, which helps to relax your body before you fall asleep.
Oats also contain vitamin B3, which can help convert tryptophan into serotonin. ..Eating oats at night can promote better relaxation.

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!

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.

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.

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

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.

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.

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.

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.

Lean Endurance top 12 Reasons a Protein-Rich Breakfast Is Best

Breakfast is the best time to kickstart an entire day’s worth of healthy habits. The problem is most people struggle not only to get enough protein in their first meal, but also to eat a balanced breakfast that includes healthy carbs and fats.

Aiming for at least 20 grams of protein at your morning meal, which can pay off in myriad ways…

High protein meal suggestions