35 High Energy Meals

8/2/2019 35 High Energy Meals

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RecipesSnacks 33 Chees Bea Dip

3 Almo d Butter with Fresh Fruit

3 Grab & Go Cheese & Crac ers

3 Hazel ut Pear Crac ers

3 Spa ish-St le Eggs

3 Strawberr Chocolate CottageCheese

Sandwiches 44 Simple Salmo Sa dwich

4 Chic e Lettuce Wraps

4 Tahi i Tu a Pita4 Avocado Bruschetta

4 Avocado Tomato Herbed Wrap

4 Dijo Egg Sa dwich

5 Southwest Veggie Burger

5 Hummus, Olive, a d TomatoMu

5 Roast Bee Sa dwich

5 Wa fes Flore ti e

5 Mediterra ea Brea ast Wrap5 Southwest Brea ast Tacos

5 Farm Fresh Egg & CheeseSa dwich

Salads 66 Gree Le til Salad

6 Italia Tu a Salad

6 Sesame Slaw 00

6 Ma go Wal ut Salad

6 Summer Tomato Salad

7 Avocado Ma go Salad

7 Mediterra ea Salad

Pastas 77 Shrimp & Squash Pe e

7 Chilled Balsamic Sea ood Salad

7 Salmo & S ow Pea Pasta

7 Chees Spi ach Ziti

Sweets 88 Blueberr Wa fe

8 Cherr Chocolate Smoothie

8 Chocolate Ba a a Blast

8 Chocolate Raspberr Oatmeal

8 Grab & Go Chocolate CherrTrail Mix


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RIDE YOUR WAY LEAN : 35 HIGH-ENERGY MEALS Back to Contents

4. OlivesYour options B ck o , b ck o p n d , gr no , gr n o p n duse them like this s r o n ck; pr nk

c d o on p zz , d , or p ; pr d p non cr ck r or ndw c ; ff p n d n o c ck nbr or f fA serving = 10 lArge olives or 2 tAblespoons oftApenAde

5. ChOCOlateYour options D rk or m w c oco c p ,

ng , or c nkuse them like this any w y yo cr !A serving = 1/ 4 cup

MEET THEHEALTHy FATSIf you think fat is your diets nemesis, we ha e threewords for you: monounsaturated fatty acids. Theseplant-based compounds can actually help you drop

pounds and reduce belly fat by helping you ride longer.The e en better news? Delicious foods such as oli es,nuts and seeds, a ocado, oils, and dark chocolate are

some of the best sources of these healthful fats.

Try to get about 20% of your calories fromthese healthy fats; thats about 50 g if you are on a2,000-calorie daily diet. The easiest way to do this

is to ha e one ser ing per meal and snack. Each ofthe following meals contains a monounsaturated fat

and ust around 400 calories, ust the right size toeat before you head out on a ride. Theyre also richin carbohydrates for energy. Plus, they are easy to

prepare and ready in 5 minutes or less, so you dontha e any excuse not to eat a healthy pre-ride meal.

Have Oneat Every MealThese fats are rich in flavor and in health benefits. The fact that they help you control yourweight is just a bonus.

1. OilsYour options C no o , f x d o , o o , p no , p o c , ff ow r o , m o , oyb n o ,

nf ow r o , w n ouse them like this s r-fry w m , p n , orc no o ; p n-fry n w n or o o ; pr d p o on

ndw c , dr zz o r o p or gr d food , or o w r c or p ; dd w n , m , or o o o

m r n d ; cook w ff ow r, oyb n, or nf ow ro ; f x d o n d dr ng (f x d oc nno b d for cook ng)A serving = 1 tAblespoon

2. Nuts & seeDs Your options a mond b r, mond , Br z n ,c w b r, c nky n r p n b r, dry-ro dc w , dry-ro d p n , dry-ro d nf ow r

d , z n , m c d m n , p c n , p n n ,p c o , ro d p mpk n d , moo n rp n b r, nf ow r d b r, nf ow r d

n ( m d p ), w n

use them like this e n ck; pr nk on d;cr nd cr nc y opp ng for f nd c ck n(d p f or c ck n n g y b n gg w o p n

d r ); pr d n b r on cr ck r , br d, or fr ; rn b r n o o p nd c o dd body nd f orA serving = 2 tAblespoons

3. avOCaDOYour options F or d oc do, h oc douse them like this s c nd r w d or ny

n r ; m w m j c , , nd p pp r nd r

w c p ; c op nd fo d n o or -bo g A serving = 1/ 4 cup


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SnACkSCheesy Bean DipM x3 4 c p r n d nd dr n d k dn y b n , m d,

w1

4 c p d c d on on, 1 b poon w n o , nd1 b poon b m c n g r. spr nk w1 4 c p

r dd d r d c d-f C dd r c nd m crow onm d m n c m d. s r w 1 c p c dr d b p pp r ford pp ng.h a y a :Wa Per serving:389 calories,

22 g protein,54 g carbs,17 g fat

AlmondButter

with FreshFruitspr d 1 c w ow br d w2 b poon

mond b r. ew 1 2 c p c

c d r wb rrnd c d k w fr .

h a y a :A

Per serving: 340 calories,10 g protein, 36 g carbs, 20 g fat

Grab & GoCheese & CrackersM x1 2 c p f -fr co g cw 1 c p c opp d r d b p pp r

nd 10 c d rg b cko . s r w 6

m w o wcr ck r . h 1m d m pp .h a y a :b a Per serving:378 calories,17 g protein,55 g carbs, 10 g fat

HazelnutPearCrackersspr d 4 RyKr p cr ck r w 2 l g ng Cow l gG r c & h rb W dg nd op w 1 c d m d m p r

nd 2 b poon z n .h a y a : haz

Per serving: 410 calories, 14 g protein, 50 g carbs, 17 g fat

Spanish-Style EggsFry 1 w o gg w 1 gg

w n 1 poono o . P c onop of 1 2 c p

nd10 c d rggr n o .s r w 6w o w

or .h a y a :o ,

Per serving: 340

calories, 13 g protein,34 g carbs, 20 g fat

Strawberry ChocolateCottage Cheesespr nk 1 c p f -frco g c w1 4 c p m wc oco c p

nd1

4 c p c dr wb rr .spr nk wc opp d m n

.h a y a :s w

aPer serving:340 calories, 27 g protein,32 g carbs, 13 g fat


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SAnDWICHESTahini Tuna PitaB nd 3 o nc c nn d c nk

g n , dr n d, w2 b poon n ,2 b poon c opp d

p r y, nd1 2 mc rro , f n y r dd d.s ff n o 4 w o wp .h a y a : ta ( a )Per serving: 370 calories,

31 g protein, 25 g carbs, 17 g fat

Avocado Bruschettaspr d 2 c o d w o w br d w1 4 c pc d h oc do, m d, nd op w 2 c d m

om o nd nd p pp r o . h 1 m d m pp .h a y a : A aPer serving: 320 calories, 10 g protein, 59 g carbs, 8 g fat

AvocadoTomatoHerbedWrapspr d 1 w o w wr pw 2 l g ng Cow l g G r c &h rb W dg nd f w 1 c d m om o,1 4 c p

c d h oc do, w o b , nd 1 poonb m c n gr .h a y a : A aPer serving: 319 calories, 12 g protein, 37 g carbs, 14 g fat

Dijon Egg Sandwichscr mb 1 2 c p gg w n cook ng

pr y. P c on o d w o weng m ff n pr d w1 b poon D jon m rd

nd op w 1 o ncr d c d-f Mon r y J ck c nd1 4 c pc b d h oc do.h a y a : A aPer serving: 350 calories,

27 g protein, 35 g carbs,13 g fat

Simple Salmon SandwichM x 3 o nc c nn d bon , k n w d mon,

dr n d, w1

4 c p c opp d r db p pp r, 2 b poonmon j c , nd

1 b poon o o . topw rom n c

nd r onw o w ro .h a y a : o Per serving: 398 calories, 28g protein, 27 g carbs, 21 g fat

ChickenLettuce Wrapsspr d 6 B bb c w2 b poon mm nd op w 3 oz c d gr dc ck n nd 2 b poon w n . e w 1 c pr pb rr nd 6 m w o w cr ck r .

h a y a : WaPer serving: 391 calories,



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Mor

Br kfs ndw cHave o e o these the ext time ou cravebrea ast or di eror a meal, or that matter.

Mediterra eaBrea ast WrapFill a 100% whole wheat wrap with 1 2 cup eggwhites, scrambled; 1 oz feta cheese; 1 diced plumtomato; and 10 large sliced black oli esh a y a : b a Per servi g: 360 calories, 23 g protein, 34 g carbs, 15 g fat

Southwest Brea ast TacosLayer 3 soft corn tortillas with the followingingredients: 1 2 cup egg whites, scrambled; 1 4 cupsliced Hass a ocado; 1 4 cup low-fat shreddedCheddar cheese; and 1 4 cup salsa erde.h a y a : A aPer servi g: 400 calories, 24 g protein, 51 g carbs, 10 g fat

Farm Fresh Egg& Cheese Sa dwichDrizzle 1 toasted whole wheat English muffin with1 tablespoon oil and fill with 1 large poached egg,1 slice reduced-fat Swiss cheese, and 1 2 medium

ine-ripened tomato, sliced.h a y a : A aPer servi g: 400 calories, 20 g protein, 30 g carbs, 24 g fat

Southwest Veggie BurgerF 1 w o w b n w 1 b ck-b n gg b rg r,

1 c p m x d b by gr n ,1

4 c pc nn d corn, 1 4 c p c dh oc do, nd 2

b poon .h a y a : A a

Per serving: 380calories, 19 g protein,53 g carbs, 12 g fat

Hummus,Olive, and

Tomato Muffinspr d 2 tb p mm on c

f of o d w o w eng m ff n. top cf w 5 n y c d o nd c of om o. e

w 1 m d m or ng .h a y a : o

Per serving: 349calories, 11 g

protein, 56 gcarbs, 11 g fat

RoastBeefSandwichto 2 c w ow br d nd

pr d w2 b poon gr no p n d . top w3 o nc org n c d ro b f. h 1 m d m p r.h a y a : g a aPer serving: 410 calories, 26 g protein, 53 g carbs, 11 g fat

Waffles FlorentinePr p r 2 w o gr n w ff nd pr d w 2 tb pb ck o p n d . top w1 2 c gg w , cr mb d

n cook ng pr y, nd3 4 c p n c . e w1 2 cgr n or r d gr p .h a y a : b a a aPer serving: 390 calories, 20 g protein, 45 g carbs, 16 g fat

SAnDWICHES


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Greek Lentil SaladM x1 2 c p c nn d n , r n d nd dr n d, w1

4 c p c c opp d om o, c opp d c c mb r, ndc opp d r d on on; 2 b poonr d w n n g r; nd1 b poon c no o .spr nk w 1 4 c pcr mb d f c

nd 2 poon dr dor g no.h a y a : ca a Per serving: 357 calories,15 g protein, 26 g carbs,

22 g fat

ItalianTuna SaladB nd 3 o nc c nn d c nk g n , dr n d, w1 4 c p c opp d r d on on, 2 b poon c p r ,2 b poon mon j c , nd 1 b poon o o .s r w 4 RyKr p cr ck r .h a y a : o Per servi g: 334 calories,

25 g protein, 26 g carbs,15 g fat

SALADSSesame SlawM x 2 c p brocco w

w1

4 c p r d b p pp rc ,1 4 c p c opp dc nn d w r c n ,

1 gm n d m d mor ng , 2 b poon

m d ,2 b poon r c w n

n g r, nd 1 b poonm o .

h a y a : s a ,a

Per servi g: 355 calories, 8 g protein, 30 g carbs, 23 g fat

Mango Walnut Saladtop 3 c p p n c w 1 2 c p c opp d m ngo,1 4 c p c d r d b p pp r, 4 c opp d b by c rro ,2 b poon w n , 2 b poon n gr , nd1 b poon r n . s r w1 2 rg w o w p .h a y a : WaPer servi g:

401 calories,9 g protein,56 g carbs,

19 g fat

SummerTomatoSaladl y r 1 c p r g w2 c d om o , 2 o nc

n y c d p r - k m mozz r , nd5 n c r d on on. Dr w 2 b poon p nn ; 1 poon o o ; nd b m c n g r, ,

p pp r o .h a y a : p ,

Per servi g: 363 calories, 19 g protein, 17 g carbs, 26 g fat

Pv-0609-FLAT0701.jPG


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AvocadoMango SaladM x 1 c b d m ngo w 1 4 cd c d h oc do nd 2 tb pm nc d c n ro. sq z n j c of 1 2 m nd pr nkw gro nd r d p pp r. s rw w dg of 1 o d rgw o w or .h a y a : A aPer servi g: 331 calories, 6 g protein,66 g carbs, 8 g fat

Mediterranean Saladto 1 2 c p c ckp , r n d nd dr n d, w1 2 c p d c rry om o , 1 c pc opp d c c mb r, 10 rg b ck o , nd 1 b poon mon j c . s r w1 o d rg w o w p .h a y a : b a Per servi g: 369 calories,15 g protein, 65 gcarbs, 8 g fat

Shrimp & Squash PenneMix1 2 cup butternut squash, cooked and cut into chunks, with 1 cup canned

diced Italian tomatoes and a 4.5-ounce can shrimp, drained and rinsed. Heatmixture through, spoon o er 1 2 cup cooked whole wheat penne, and garnishwith 2 tablespoons pine nuts.h a y a : p Per servi g: 420 calories, 33 g protein, 44 g carbs, 12 g fat

Chilled Balsamic Seafood SaladToss in medium bowl 1 2 cup tuna from pouch with 1 cup cooked, chilled wholewheat pasta spirals; 2 tablespoons balsamic inegar; 1 4 cup green bell pepper,diced; and 10 large sliced black oli es.h a y a : b a Per servi g: 350 calories, 28 g protein, 47 g carbs, 6 g fat

Salmon & Snow Pea PastaToss 1 cup cooked (2 ounces dry) whole wheat rotini with 1 tablespoon extra

irgin oli e oil, 1 teaspoon minced garlic, 1 4 cup canned salmon, drained andrinsed, and 1 2 cup snow peas.h a y a : o Per servi g: 450 calories, 22 g protein, 39 g carbs, 23 g fat

Cheesy Spinach ZitiToss 1 2 cup cooked whole wheat penne with 1 tablespoon extra irgin oli eoil, 1 4 cup nonfat ricotta cheese, 2 tablespoons shredded Italian four-cheeseblend, 1 2 cup fresh baby spinach lea es, 2 tablespoons sliced onions, and 1 2 cupmarinara sauce.h a y a : o Per servi g: 380 calories, 18 g protein, 37 g carbs, 18 g fat

SALADS PASTAS


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Blueberry Waffletop 1 froz n w o gr n w ff ,

o d, w1

4 c p m wc oco c p nd p c no r o n or o n

o 350F o g y mc p . top w 1 4 c pb b rr nd 2 o ncf -fr n yog r .h a y a : s w

aPer servi g: 380 calories,


CherryChocolate

Smoothiein b nd r, comb n1 2 c p f -

fr m k, 1 c p froz n c rr , 3 o ncf -fr n yog r , nd1 4 c p m w c ococ p . M x n moo .h a y a : s w aPer servi g:

410 calories,

12 g protein,69 g carbs,13 g fat

Chocolate Banana BlastM x c d1 2 m b n n nd1 4 c p m w

c oco c p w 6-o nc con n r n w n d f -fr Gr k- y yog r .h a y a : s w aPer servi g: 352 calories, 17 g protein, 45 g carbs, 13 g fat

ChocolateRaspberry OatmealM x1 2 c p dry o (cook d w w r

o d r d con ncy) w1 4 c pm w c oco c p nd 1 c p

r pb rr .h a y a : s w aPer servi g: 415 calories, 8 g protein,68 g carbs, 16 g fat

Grab & Go ChocolateCherry Trail Mixto og r1 2 c p w o gr n O c r ,1 4 c p

m w c oco c p , nd 1 o nc dr d c rr .h w 1 2 c p f -fr m k.h a y a : s w

aPer servi g: 385 calories,8 g protein,64 g carbs,13 g fat

SWEETS


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35 High Energy Meals

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