Fuel Your
Workouts
from Lisa Stollman, MA, RD, CDE,
CDN
Here are healthy quick-and-easy
meal and snack ideas to help you get the most from
your workouts. Try to eat a snack
within thirty to sixty minutes of your workout to
replenish your muscles, refuel
your body and get the most nutritional benefit. For good
health make sure half of your
plate at lunch and dinner is from non-starchy vegetables,
such as broccoli, carrots,
zucchini, tomatoes, eggplant, peppers and cauliflower. Fresh
fruit is great for snacks and
dessert.
Breakfast:
*1 cup cereal such as Multigrain
Cheerios or Barbara’s Cinnamon Puffins + 1 cup skim
or soy milk + 1 small banana + 10
almonds
*1/2 cup low fat cottage cheese
mixed with 1 cup blueberries + 1 with 1 tablespoon
peanut butter + 1 Thomas’s Whole
Grain Bagel Thin
*1 Arnold’s Whole Grain Sandwich
Thin + 2 tbsp. natural peanut butter + 1 small
banana
*Make a parfait: 1 cup nonfat
Greek yogurt + 1 cup cereal + 1/2 cup sliced strawberries
(add 1 packet or teaspoon of
sugar if not sweet enough)
*Breakfast sandwich: 1 Arnold’s
Whole Grain Sandwich Thin + 1 scrambled egg + 1
slice 2% cheese (such as Cabot’s
or Baby Bel) + tomato slices + 1 orange
*If you are in a hurry: grab 1
granola bar + 1 cup nonfat yogurt and 1 apple
Lunch:
*1 Arnold’s Whole Grain Sandwich
Thin or 2 slices whole grain bread pr pita + 2 tbsp
hummus + 1/4 avocado slices + 2
tomato slices + side of carrot sticks and cucumber
slices. Finish the meal with 1
apple or banana.
*Spinach salad: 1 bowl (2 cups)
of baby spinach. Add 3 ounces grilled chicken + 1/2
cup small white beans + 1 tbsp
sliced almonds or chopped walnuts + 1 orange, peeled
and sliced. Dressing: 2 tbsp.
lite vinaigrette.
*100 calories whole wheat wrap
with baby greens + shredded carrots + sliced tomato
with 2 ounces low fat mozzarella
cheese. Finish the meal with an apple or orange.
*Turkey sandwich: 2 slices whole
grain bread + 3 ounces turkey breast + 1/4 avocado,
sliced + side of raw carrot
sticks + 1 orange or banana.
*Veggie burger: 1 Arnold’s Whole
Grain Sandwich Thin + 1 veggie burger (Amy’s,
Morningstar Farms, Gardenburger
or Dr. Praeger’s are all good choices) + 1/4 sliced
avocado or 1 slice low fat
cheese. Complete the meal with 1 cup of fresh strawberries
or blueberries.
Dinner:
*Pasta and veggie toss: 1 cup
whole wheat pasta, cooked + 2 cups chopped and
sauteed broccoli and cauliflower
or 1 bag broccoli slaw, sauteed. Add 1 cup sliced
grape tomatoes. Use 2 tsp. olive
oil + 2 cloves sliced garlic for sauteing. When veggies
are done, add pasta to pan and
mix together. Complete the meal with 1 orange or small
pink grapefruit.
*3 ounces grilled salmon on a bed
of sauteed peppers, onions and mushrooms. Add a
salad (2 cups) of mixed greens
with 1 tbsp. lite vinaigrette. Complete the meal with a
cup of strawberries.
*3 ounces grilled chicken or lean
meat + 1/2 cup brown rice + 2 cups roasted veggies
(zucchini + red
peppers + onions). Roast veggies
with 2 tsp. olive oil and pinch of salt at 400 degrees
till slightly browned. Make a
salad with baby spinach + 1/4 avocado, sliced and fresh
orange slices. Time saver: You can
make extra roasted veggies for the next day! Make
a sandwich (for lunch) with the
roasted veggies + 4 tbsp. hummus or 2 ounces low fat
cheese OR toss with 1 cup whole
grain pasta for dinner.
*2 cups homemade vegetable soup
or 1 can such as Amys + large salad (3 cups baby
spinach or mixed greens + 1 tbsp
chopped nuts + 1 chopped cucumber + 1 chopped
carrot + 1/2 cup grapes (cut in
half). Dressing: 2 tbsp vinaigrette.
Snacks:
*1 granola bar + 1 fresh fruit
*1/2 cup cottage cheese + 1 cup
blueberries
*Smoothie: 1 cup plain nonfat
yogurt or skim or soy milk + 1 fruit. Fill blender with ice to
top. Blend and enjoy!
*1 cup whole grain cereal (such
as Multigrain Cheerios, Kashi Heart to Heart or
Barbara’s Cinnamon Puffins + 1
cup skim, soy or almond milk
*1 can Amy’s soup, such as
Minestrone or Vegetable Barley (look for soups that have
140 calories or less and at least
4 grams of fiber per serving
*100 calorie bag of popcorn and 1
fruit
*4 tbsp. hummus with cucumber
slices + carrot + celery sticks
Adapted from (c) Stollman, Lisa
“The Teen Eating Manifesto: The Ten Essential
Steps for Losing Weight, Looking
Great and Getting Healthy” (Nirvana Press
2012) www.teeneatingmanifesto.com
(Available @ Amazon.com and Book Revue in
Huntington. To make an
appointment with Lisa, send an email to:
