Professional Documents
Culture Documents
By
Chef
John
Wesley
McWhorter,
MS,
CSCS
Susan
M.
Kleiner,
PhD,
RD,
FACN,
CNS,
FISSN
Outline
Whats
Inside?
Dorm
Room
Cooking.
You
are
joking,
right?
A
little
information
about
the
authors.
Yes
we
are
qualified
dont
worry.
Performance
Nutrition
Building
Blocks
o Basics
o Timing
o Recovery
o Mental
Focus
Meal
Planning
o Rules
for
planning
a
meal
o Competition
planning
o
Dorm
Room
Kitchen
o Set
Up
o Utensils
and
equipment
o Food
Safety
The
Grocery
Store
o Rules
for
the
store
Recipe
List
Items
for
Morning
Time
Items
for
Afternoon
and
Evening
Time
Items
for
Anytime
of
the
Day
Cant
find
something?
Look
here.
Outline
Dorm
Room
Cooking
you
are
joking,
right?
Dorm
Room
Cooking
might
sound
like
an
oxymoron
but
we
believe
and
will
show
you
that
college
dorm
rooms
and
unhealthy
eating
do
not
have
to
be
a
way
of
life
for
the
collegiate
athlete.
Our
goal
from
the
start
was
to
introduce
some
basic
and
simplistic
food
and
meal
ideas
that
could
be
incorporated
into
the
diet
of
the
average
collegiate
athlete.
After
countless
requests
for
practical
nutritional
meal
ideas
+
cheap,
accessible
performance
foods
we
decided
to
do
something
about
it.
We
developed
a
survey,
interviewed
coaches
across
collegiate
sports,
strength
coaches,
researchers
and
current
and
former
athletes
to
assess
the
practical
needs
and
wants
of
collegiate
athletes.
Our
research
led
back
us
to
where
we
started.
Simply
using
our
expertise
to
design
a
cookbook
that
reached
the
needs
of
collegiate
athletes.
Practical
basically
sums
up
our
work.
All
recipes
are
10
ingredients
or
less
+
all
can
be
completed
from
start
to
consumption
in
less
than
5
minutes.
Oh,
did
I
mention
every
recipe
can
and
should
be
completed
in
your
dorm
room?
All
of
the
recipes
have
been
tested
twice.
Thats
right
our
chef
locked
himself
in
a
mock
dorm
room
with
a
microwave,
mini-fridge,
blender,
Panini
press,
cheap
ingredients
and
a
head
full
of
ideas.
What
you
will
find
in
this
book
is
a
result
of
the
painstaking
trial
and
error
of
his
work.
Several
recipes
didnt
make
the
cut,
some
were
too
difficult
and
some
quite
frankly
tasted
horrible.
Dont
be
scared,
Cook
Book
is
a
loose
term.
You
do
not
need
any
cooking
experience
to
complete
the
recipes.
We
have
several
pictures
and
explanations
to
guide
you
through
the
process.
A
lot
of
the
foods
will
be
familiar
with
some
performance
twists.
The
book
isnt
all-inclusive
but
we
hope
to
get
you
started
in
your
efforts
of
fueling
your
body
for
performance.
It
is
our
anthem
that
all
athletes
should
be
fully
vested
in
their
performance
and
in
our
opinion
that
begins
and
ends
with
nutrition.
We
havent
reinvented
the
wheel.
We
simply
have
developed
a
practical
tool
and
stepping
stone
for
you
the
college
athlete.
It
is
up
to
you
to
fuel
your
performance.
Keep
an
eye
out
for
future
editions
with
more
recipes
for
performance
+
tastier
ideas.
Enjoy.
Outline
A
Little
Information
About
The
Authors
Chef
John
Wesley
McWhorter,
MS,
CSCS
o John
Wesley
is
a
professionally
trained
chef,
Certified
Strength
and
Conditioning
Specialist
and
soon
to
be
Registered
Dietitian.
He
holds
an
Associates
degree
in
Culinary
Nutrition,
Bachelors
degree
in
Dietetics
and
a
Masters
degree
in
Nutrition
and
Metabolism.
John
Wesley
has
honed
his
culinary
skills
in
restaurants,
catering
companies,
golf
clubs,
school
and
healthcare
foodservice,
corporate
environment
and
as
a
private
chef.
Nutrition
and
physical
performance
comprise
his
cooking
and
recipe
development
for
both
the
public
and
clients
alike.
John
Wesley
is
a
member
of
The
Academy
of
Nutrition
and
Dietetics,
The
National
Strength
and
Conditioning
Association,
Collegiate
and
Professional
Sports
Dietitians,
and
The
American
Culinary
Federation.
Susan
M.
Kleiner,
PhD,
RD,
FACN,
CNS,
FISSN
o Dr.
Susan
M.
Kleiner
is
a
titan
in
sports
nutrition.
A
renowned
authority
on
eating
for
strength,
endurance,
power
and
speed,
her
POWER
EATING
program
has
reshaped
the
lives
of
thousands.
Dr.
Kleiner
is
the
co-founder
and
co-CEO
of
Vynna,
LLC,
an
evidence-based,
female-centric
performance
nutrition
brand.
She
is
an
international
columnist
and
speaker
on
the
subject
of
High
Performance
Nutrition,
and
has
consulted
with
professional
teams,
Olympians
and
elite
athletes
in
all
sports.
Dr.
Kleiner
has
been
a
faculty
member
at
several
esteemed
universities,
has
authored
numerous
academic
chapters,
articles
and
scientific
manuscripts,
and
has
penned
7
books,
including
the
bestselling
POWER
EATING,
4th
Edition
(Human
Kinetics,
2014).
Dr.
Kleiner
is
a
co-founder
and
fellow
of
the
International
Society
of
Sports
Nutrition
and
a
fellow
of
the
American
College
of
Nutrition,
a
member
of
the
American
College
of
Sports
Medicine,
Collegiate
and
Professional
Sports
Dietitians,
and
The
National
Strength
and
Conditioning
Association.
Outline
Performance
Nutrition
Building
Blocks:
Fuel
your
body
for
optimal
mental
and
physical
performance,
recovery,
and
health.
Different
than
a
car,
your
body
cannot
run
at
full
tilt
until
the
last
drop
of
fuel
is
gone.
As
your
fuel
reserves
dwindle,
your
brain
will
instruct
your
metabolic
systems
to
conserve
fuel,
restricting
the
availability
of
fuel
to
your
fundamental
systems
like
immune
function,
reproductive
health,
endocrine
system,
bone-mineral
metabolism,
protein
synthesis,
and
even
cognitive
function
and
brain
health.
Energy
metabolism
for
exercise
is
restricted,
and
your
ability
to
maximize
your
training
and
performance
is
diminished.
Without
the
fuel
to
support
health
and
performance,
you
are
at
risk
of
developing
overtraining,
or
underfueling
syndrome.
Once
you
have
put
your
body
into
this
condition,
most
likely,
your
season
is
over.
As
a
human,
you
want
to
love
what
you
eat
and
enjoy
yourself
when
you
eat.
Food
is
nourishment
and
sustenance.
It
is
a
shared
experience
with
those
around
us.
Breaking
bread
with
others
creates
emotional
linkages
that
connect
us
beyond
just
the
material
world.
It
creates
a
place
in
our
brains
where
we
have
primitive
sensors
that
record
the
event
in
a
primal
way,
making
us
more
connected
to
the
people
with
whom
and
places
where
we
nourish
our
bodies
and
share
that
fundamental
energy
source.
As
an
athlete,
you
fuel
your
body
for
training,
recovery,
and
performance.
Without
proper
fueling,
you
cannot
optimize
any
of
these
factors.
As
a
student-athlete,
you
are
also
fueling
your
brain
for
academic
performance.
You
have
high
demands
on
your
body
and
brain
to
do
elite
work.
This
work
takes
high
performance
fueling.
Fast
Energy
Fuel
Carbohydrate-rich
foods
are
fast
energy
fuels
for
building
strength,
power,
speed
and
endurance
in
athletic
performance.
Athletic
performance
is
built
on
challenging
the
body
and
mind
to
push
past
a
current
level
of
fitness.
This
challenge
occurs
during
high
intensity
training,
when
body
systems
and
mental
focus
are
stressed.
This
level
of
training
requires
fast
carbohydrate
fuel.
Foods
in
this
category
include
but
are
not
limited
to:
Outline
Functional
Fuel
Fats
are
used
for
both
fuel
and
function
in
the
body.
Fats
are
integral
to
cellular
structures,
cellular
function,
cellular
protection,
and
slow
burning
fuel.
During
low-
to
moderate-intensity
exercise,
fats
contribute
about
half
the
energy
required.
The
more
well-trained
you
are,
the
better
your
capacity
to
use
fat
as
fuel.
Since
oxygen
transport
is
required
to
utilize
fat
as
fuel,
it
takes
longer
to
convert
the
energy
from
fat
to
fuel.
But
the
benefit
of
fat
is
that
once
converted,
it
contributes
more
than
twice
the
fuel
per
gram
compared
to
carbohydrate.
Training
your
body
will
give
you
access
to
fats
for
moderate-intensity
training,
and
complement
your
carbohydrate
stores
that
also
support
this
training
over
a
long
duration.
Foods
in
this
category
include
but
are
not
limited
to:
Fish
Egg
yolk
(1/day)
Soy
Avocados
Olives
&
Extra
Virgin
Olive
Oil
Nuts
and
seeds
and
their
butters
and
oils
Vegetables
oils:
canola,
coconut,
grapeseed
High
Performance
Proteins
for
Recovery
and
Growth
Proteins
are
the
building
blocks
of
your
body
for
growth,
recovery
and
repair.
Proteins
are
only
structural;
they
are
central
to
the
biochemistry
of
your
body:
enzymes,
hormones,
genetic
material,
immune
function,
protein
synthesis,
metabolic
pathways,
hydration,
and
more.
Outline
As
an
athlete,
you
challenge
your
muscle
and
connective
tissues,
and
as
a
result,
microscopic
damage
occurs.
This
damage
stresses
the
tissue
just
enough
to
promote
growth,
enhancing
strength,
power,
speed
and
endurance.
But
you
must
have
the
biochemical
components
that
support
the
pathways
for
recovery,
repair
and
growth.
Foods
in
this
category
include
but
are
not
limited
to:
Plant
protein:
tofu,
tempeh,
edamame,
hummus,
beans,
nuts,
legumes,
unsweetened
soy
milk
Fish
(all)
salmon,
tuna,
shellfish,
herring,
sardines,
mackerel,
black
cod,
and
all
wild
and
safely
caught
fish.
Eggs
Poultry:
chicken
and
turkey
Lean
Meats:
beef,
lamb,
pork
Dairy:
milk,
mozzarella
cheese,
cottage
cheese,
yogurt
and
other
cultured
milk,
whey
protein
Performance
Nutrition
Timing:
There
are
a
few
rules
that
will
make
all
the
difference
for
your
training:
Never
train
empty.
Never.
If
eating
too
soon
before
training
makes
your
gut
uncomfortable,
then
you
either
need
to
alter
the
food
choices
and
timing
of
your
pre-training
meal,
or
you
need
to
use
a
supplement
that
empties
rapidly
from
your
stomach
and
does
not
cause
stomach
upset.
The
classic
example
of
this
is
an
early
morning
workout.
While
there
are
some
people
who
will
get
up
2
hours
ahead
of
time
(say
5
am)
to
eat
breakfast
and
then
train
comfortably
at
7
or
8
am,
most
people
would
rather
sleep.
And
then
there
are
those
who
still
will
have
an
upset
stomach
from
eating
2
hours
before
training.
The
best
strategy
that
I
have
found
is
to
fuel
your
training
with
Vitargo.
You
can
sleep
in,
drink
it
30-60
minutes
before
training,
and
you
are
fueled
and
ready
to
train
without
any
sense
of
fullness
or
bloating,
and
no
hunger
setting
in
halfway
through
your
workout.
You
can
train
hard
all
the
way
to
the
end
of
the
session,
without
running
out
of
gas
before
the
finish
line.
Outline
This
timing
works
the
same
way
if
you
train
in
the
middle
or
at
the
end
of
the
day.
Instead
of
a
pre-game
snack,
use
Vitargo
to
fuel
your
training.
You
will
gain
the
fuel
much
faster
in
your
muscle
cells,
and
get
a
more
productive
workout.
You
can
continue
to
use
Vitargo
to
fuel
your
training
during
long
duration
workouts.
Never
skip
breakfast
(even
if
it
comes
after
early
morning
training)
Youve
been
fasting
all
night
long.
That
puts
you
in
a
state
of
energy
deficit,
where
your
cells
cant
build.
If
you
dont
give
your
body
the
fuel
that
it
needs
it
will
tear
down,
not
build
up:
the
opposite
strategy
for
athletic
success.
If
you
train
early,
make
certain
to
fuel
yourself
before
and
then
eat
breakfast
afterward.
This
cookbook
will
give
you
easy,
breakfast
recipes
that
you
can
even
take
with
you
in
your
gym
bag.
Eat
regularly
all
day
long
Just
like
you
go
into
an
energy
deficit
after
an
overnight
fast,
the
same
thing
happens
if
you
extend
the
time
between
meals
and
snacks.
Your
energy
usage
goes
up
and
down
throughout
the
day,
and
if
your
body
has
to
dip
too
far
into
the
well
for
energy,
your
metabolism
will
slow
down
to
conserve
the
energy
that
you
have
left.
Eat
regularly
every
3-4
hours.
Carry
food
with
you
in
your
backpack.
Never
be
at
the
mercy
of
fast
food
or
vending
machines.
Plan
ahead,
and
follow
the
quick
and
easy
recipes
here
to
create
a
true
High
Performance
Collegiate
Diet!
Recovery
Nutrition:
Recovery
Nutrition
is
a
huge
area
of
sports
nutrition
research.
The
athlete
with
the
best
recovery
has
the
best
opportunity
to
win.
Start
with
fueling
yourself
right
after
training
or
competition.
A
good
target
time
is
within
30
minutes
after
training
or
games,
so
that
you
can
start
to
recover,
have
time
to
shower,
and
then
get
a
robust
meal.
Outline
A
combination
of
carbohydrates
with
protein
will
help
support
the
process
to
repair
tissue
damage
and
begin
building
up
new
tissue.
Your
carbohydrate
replenishment
will
depend
on
the
intensity
and
duration
of
your
training
that
day,
as
well
as
your
own
body
weight.
The
greater
the
intensity
and
the
longer
duration,
and
the
more
muscle
mass
you
carry,
the
higher
your
carbohydrate
needs
for
recovery.
However,
the
goal
is
to
just
get
your
body
moving
into
recovery
mode,
and
then
eat
a
robust
meal
rich
in
carbohydrate,
protein
and
some
high
performance
fat.
I
typically
recommend
a
recovery
beverage
that
contains
50-70
grams
of
carbohydrate
after
hard
training.
Your
protein
need
for
recovery
does
not
vary
based
on
your
body
size.
Twenty
(20)
grams
of
whey
protein
is
an
effective
amount
to
combine
with
carbohydrate
to
boost
recovery
after
training.
The
goal
of
supplementing
within
30
minutes
after
training
is
to
boost
your
recovery;
not
to
replace
food
altogether.
Ideally,
drink
a
shake,
and
then
within
the
next
2
hours,
eat
a
robust
meal.
Nutrition
for
Mental
Focus:
All
athletes
perform
better
when
they
can
think
clearly
and
maintain
their
mental
focus
all
the
way
to
the
end
of
an
exhausting
physical
event.
As
a
student-athlete,
your
mental
performance
takes
a
very
high
priority.
How
well
you
fuel,
your
recovery
strategies,
and
your
ability
to
rest
and
sleep,
all
impact
your
academic
performance
as
well
as
your
physical
performance.
A
key
to
keeping
your
mental
energy,
mood,
and
focus
high,
is
to
fuel
your
body
with
the
right
nutrients,
and
to
emphasize
foods
that
support
your
immune
system.
Stay
well
hydrated
Nothing
will
tank
your
mental
and
physical
performance
faster
than
dehydration.
Choose
low
calorie
fluids
and
water.
Have
a
fluid
plan.
Keep
your
water
bottle
full
and
by
your
side!
Drink
a
minimum
of
9-12
cups
of
fluids/day,
and
add
more
for
exercise,
illness,
travel,
hot,
dry
or
humid
environment,
high
altitude,
and
pregnancy/lactation.
Outline
During
exercise
drink
according
to
thirst
and
athletic
training
guidelines.
Consume
enough
calories
to
support
your
health
and
training
needs.
Combine
carbohydrate,
protein
and
high
performance
fats
at
every
meal
and
snack
(except
limit
fats
around
exercise).
Emphasize
your
recovery
nutrition
Eat
cultured
foods
rich
in
probiotics
and
plant
foods
rich
in
prebiotic
(food
for
probiotic
cultures)
fibers
to
support
a
healthy
gut
and
avoid
GI
upset.
Probiotic-containing
foods
include
yogurt,
kefir,
buttermilk,
sour
cream,
miso,
tempeh,
kombucha,
sauerkraut,
and
sour
pickles.
Plant
foods
that
contain
prebiotic
fibers
include
ground
flaxseed,
asparagus,
Jerusalem
artichokes
(sunchokes),
bananas,
oatmeal,
and
legumes.
A
diet
rich
in
antioxidant
and
anti-inflammatory
factors
that
help
keep
your
brain
and
body
healthy
will
support
your
immune
system
for
daily
fitness.
Examples
of
these
foods
include:
Apples,
beans,
berries
canola
oil,
citrus
fruits
and
juices,
coconut
oil,
dark
leafy
greens,
eggs,
fatty
fish,
fish
oil,
flaxseed
meal,
ginger,
grapeseed
oil,
green
beans,
kale,
lean
meats,
milk,
nuts,
olives,
extra
virgin
olive
oil,
onions,
pineapple,
prunes,
pumpkin
and
other
seeds,
soy,
turmeric,
walnut
oil,
walnuts,
water,
wheat
germ,
whole
grains
There
are
foods
that
will
stop
your
recovery
and
focus
in
their
tracks.
Avoid
them.
Limit
the
frequency
and
amount
of
these
foods
to
feel
and
perform
at
peak
levels:
Alcohol
Caffeine
in
large
doses
Fried
foods
Fatty
meats
Fatty
snack
foods
Refined
sugars
and
starches
10
Outline
Meal
Planning:
Food
is
fuel.
In
all
aspects
and
in
every
way
food
is
fuel.
There
are
cultural
considerations,
taste,
pleasure,
costs
and
other
concerns
but
in
the
basic
sense
food
is
still
fuel
for
the
body.
As
a
student
athlete
it
is
vital
to
remember
that
everything
that
goes
in
the
body
is
in
fact
fueling
your
body
either
in
a
positive
or
detrimental
way.
Every
time
you
eat
something
ask
the
question:
Will
this
fuel
my
sport?
Meal
planning
will
go
a
long
way
in
helping
the
decision
making
process.
If
you
are
hungry
and
there
is
only
junk
around
then
junk
it
will
be.
Set
yourself
up
for
success
by
planning
ahead.
We
arent
talking
about
meal
prepping
days
in
advance
or
some
extensive
process.
Just
simple
and
quick
changes
that
can
help
to
keep
your
body
fueled.
At
home
eat
complete
meals
+
keep
your
mini
fridge
stocked
with
frozen
veggies,
chicken
or
other
lean
meats.
A
ramen
or
macaroni
cup
can
be
quickly
transformed
into
a
robust
meal
with
some
added
veggies
and
protein.
Know
your
breakfast.
Before
you
go
to
sleep
know
what
you
are
going
to
eat
in
the
morning.
The
cookbook
will
give
you
some
great
ideas
on
make
ahead
or
quick
meal
items.
Keep
good
snacks.
Having
healthy
snacks
around
prevents
junk
food
binging.
Fresh
fruit,
protein
drinks,
nuts,
and
snack
bars.
Look
for
some
great
recipes
in
the
cookbook
to
try
out.
Competition
Planning:
-Night
Before
Competition:
Your
goal
for
this
meal
is
to
top
off
your
fuel
and
fluid
tanks.
11
Outline
Choose
foods
that
you
like
+
make
you
feel
good.
You
will
need
complete
meals
that
include
foods
that
are
rich
in
carbohydrates,
proteins
and
high
performance
fats.
Fuel
your
body
with
familiar
items
or
do
a
trial
run
well
ahead
of
any
competition.
Examples
of
good
meals
include:
Chicken,
baked
potato
or
sweet
potato,
whole
grain
bread,
cooked
vegetables,
salad
with
vinaigrette
dressing,
olives
or
avocado,
milk
Bean,
rice
and
chicken
burrito
with
salsa,
avocado
and
cheese
and
milk
Pasta
with
lean
ground
meat
and
tomato
sauce,
whole
grain
roll,
vegetable
salad
with
vinaigrette
dressing,
olives
or
avocado,
milk
-Morning
of
Competition:
Pre-game
meals
are
the
time
individual
needs
come
into
play,
and
only
you
can
decide
what
your
stomach
can
handle.
Remember
this
is
not
a
time
to
experiment
with
new
foods.
No
one
wants
to
be
sidelined
because
of
an
upset
stomach.
This
is
not
the
time
to
focus
on
getting
in
fiber;
fiber
will
slow
stomach
emptying,
as
will
too
much
fat.
Limit
the
fat
and
fiber
in
your
pre-game
meals.
If
you
can,
eat
a
good
breakfast
several
hours
before
game
time.
Good
foods
to
include:
Low-fiber
cereal,
toast,
energy
bars,
eggs,
fruit,
milk,
yogurt,
water
If
you
cannot
eat
far
enough
before
game
time
to
feel
comfortable
or
are
prone
to
an
upset
stomach
then
depend
on
liquid
meals
and
supplements
that
contain
carbohydrate,
or
a
combination
of
carbohydrate
and
protein.
Vitargo
POST
is
an
excellent
example.
If
you
include
protein,
give
yourself
2
hours
before
game
time
as
a
rule.
Foods
to
include
30-60
minutes
before
game
time:
12
Outline
Vitargo,
is
an
ideal
carbohydrate
supplement.
Fruit
juice
or
fresh
fruit
(small
amount)
Other
sports
drinks
(small
amount)
The
rules
are
the
same
for
pre-game
eating,
regardless
of
the
time
of
day
However,
for
an
afternoon
or
evening
competition
you
can
eat
your
first
one
or
two
meals
with
plenty
of
time
for
stomach
emptying
and
digestion.
Only
you
will
know
when
you
need
to
eat
your
last
meal
to
feel
the
most
comfortable.
Fuel
yourself
for
performance.
The
Dorm
Room
Kitchen:
Set
up
your
Kitchen
Every
single
recipe
was
created
in
a
mock
dorm
room.
Our
chef
didnt
go
back
to
college
but
he
only
used
equipment
and
ingredients
that
are
available
to
the
everyday
collegiate
athlete.
Purchase
these
utensils
and
equipment
and
you
can
make
or
create
anything
in
this
cookbook.
Mini
fridge
with
a
small
freezer
section
Microwave
Panini
press
Personal
blender,
such
as
a
Magic
Bullet
Spoon
Fork
Pairing
knife
Whisk
Microwave
safe
plate
Microwave
safe
bowl
Food
Safety
Dont
get
yourself
sick.
Practice
food
safety.
We
avoided
utilizing
any
raw
meat
products
in
an
effort
to
reduce
the
possibility
of
under-cooking
foods.
Rule
number
one
in
any
kitchen
is
to
be
clean.
13
Outline
Purchase
some
antibacterial
hand
soap,
dish
soap
and
some
antibacterial
counter-
top
cleaner.
Wash
your
hands,
wash
the
utensils
and
clean
your
equipment
when
you
are
done.
Keep
cold
foods
cold
and
hot
foods
hot
If
it
came
out
of
a
refrigerator
put
it
back
in
a
refrigerator.
Your
refrigerator
should
always
be
below
40F*.
Make
sure
to
heat
your
foods
thoroughly.
Always
heat
your
food
above
140F*.
Remember
food
doesnt
last
forever
Look
for
dates.
Throw
out
anything
past
its
use
by
date.
Pay
attention
to
smells
and
growths
they
are
usually
an
indicator
something
should
not
be
eaten.
The
Grocery
Store
Whether
your
place
of
shopping
is
a
gas
station
or
a
supermarket
there
are
some
guidelines
to
keep
in
mind
anytime
you
go
for
groceries.
Make
a
list
Its
not
a
difficult
task
and
believe
me
a
list
will
save
you
a
lot
more
time
than
it
takes
to
write
one.
Take
the
advice
from
someone
who
grocery
shops
on
a
daily
basis:
you
dont
want
to
be
the
person
walking
around
in
circles
or
buying
random
junk.
A
list
helps
you
plan
your
meals
ahead
of
time.
So
limit
waste
and
keep
more
money
in
your
pocket.
Making
a
list
ahead
of
time
will
help
you
know
what
you
have
in
stock
so
you
dont
have
a
repeat
purchase.
Read
the
labels
How
do
you
actually
know
if
the
product
you
purchased
is
good
for
you?
Read
the
label.
Any
packaged
product
will
have
a
label.
You,
the
collegiate
athlete
should
be
a
smart
consumer.
Learn
to
read
what
is
actually
in
a
product
before
you
waste
your
money
on
a
gimmick.
14
Outline
Organic
cookies
are
still
cookies.
Is
your
favorite
yogurt
loaded
with
sugar?
You
wont
know
unless
you
read
the
label.
So
turn
those
boxes
around
and
use
that
college
education.
Look
at
prices
Dont
get
ripped
off.
Know
what
something
costs.
Buy
generic
when
available
and
avoid
spoilage
by
purchasing
only
what
is
on
your
list.
Dont
go
hungry.
Seriously
dont
do
it.
Whatever
you
do
dont
go
grocery-shopping
hungry.
Its
almost
impossible
to
stick
to
your
list
when
everything
you
see
makes
you
salivate.
Be
smart
eat
a
snack
before
you
go
and
stick
to
the
list.
Know
Your
Nutrition
Commit
the
information
in
this
book
to
memory.
Know
what
items
will
fuel
your
performance
and
what
will
diminish
it.
15
Outline
Recipe
List
Morning
Time:
Egg
Scramble
Micro-Omelet
Quiche
a
la
Mug
Breakfast
Burrito
Breakfast
Sandwich
Eggs
and
Hash
Banana
and
Granola
Parfait
Chia
Fuel
French
Toast
PB
&
J
Toast
Strawberry
&
Banana
Smoothie
Triple-Berry
Smoothie
Afternoon
and
Evening:
Southwest
Quesadilla
Ramen
Revamped
Mug
Chili
Mac
&
Cheese
Power
Soup
Mediterranean
Wrap
Pesto
Chicken
Panini
Buffalo
Chicken
Wrap
Anytime
Snacks:
Quick
Granola
PB
&
J
Toast
Frozen
Chocolate
and
Coffee
Chocolate
PB
Protein
Balls
Fruit,
Nut
and
Chia
Performance
Bars
Funky
Monkey
Freeze
Stuffed
Apples
Protein
Hummus
16
Outline
Morning
Items:
Egg
Scramble
Do
you
love
scrambled
eggs
but
dont
have
access
to
a
stove?
Try
this
simple
recipe
to
recreate
a
favorite.
Mixing
milk
with
the
eggs
helps
to
ensure
even
cooking
in
the
microwave.
What
you
need:
2
eggs
2
spoons
(Tablespoon)
of
milk
Pinch
of
Salt
and
pepper
What
to
do:
Add
everything
together
in
a
mug
or
microwave
safe
bowl
(remember
to
crack
the
egg
first)
Whisk
together
Microwave
on
high
for
1:30
*Remember
to
cover
the
mug
*Cant
do
dairy;
no
worries
it
will
work
with
soy
or
other
dairy
free
alternatives.
Micro-Omelet
Its
not
really
an
omelet
but
it
has
the
same
ingredients.
Same
premise
as
the
egg
scramble
but
with
added
protein
and
dairy.
What
you
need:
2
eggs
2
spoons
of
milk
Pinch
of
salt
and
pepper
Small
handful
of
protein
(sausage,
bacon,
ham,
tofu)
2
heaping
spoons
of
cheese
(shredded)
What
to
do:
Add
eggs,
milk
and
salt
&
pepper
together
in
a
mug
or
microwave
safe
bowl
Whisk
together
Add
in
cheese
and
protein,
Stir
to
combine
Microwave
on
high
for
1:45
*Get
creative
use
different
cheeses
and
meats
*Add
some
beans
for
fiber
to
keep
you
full
longer
17
Outline
Quiche
a
la
Mug
Its
not
French
but
it
is
good.
Use
stale
sandwich
bread
as
long
as
it
is
not
past
its
use
by
date.
What
you
need:
1
egg
2
oz.
of
milk
(4
Spoons,
if
you
dont
have
a
measuring
cup)
Pinch
of
Salt
and
pepper
1
slice
of
bread
torn
or
cut
into
pieces
Small
handful
of
protein
2
oz.
(sausage,
bacon,
ham,
tofu)
2
heaping
spoons
of
cheese
(shredded)
What
to
do:
Add
eggs,
milk
and
salt
&
pepper
together
in
a
mug
or
microwave
safe
bowl
Whisk
together
Add
in
bread,
cheese
and
protein,
Stir
to
combine
Microwave
on
high
for
2:00
minutes
*The
bread
will
soak
up
most
of
the
liquid.
Breakfast
Burrito
Super
fast
and
portable.
Enjoy
it
on
the
go.
What
you
need:
1
egg
2
spoons
of
milk
Pinch
of
Salt
and
pepper
Small
handful
of
protein
(sausage,
bacon,
ham,
tofu)
1
slice
of
cheese
or
shredded
1
whole
wheat
tortilla
What
to
do:
Add
eggs,
milk
and
salt
&
pepper
together
in
a
mug
or
microwave
safe
bowl
Whisk
together
Add
in
protein,
Stir
to
combine
Microwave
on
high
for
1:45
Carefully
remove
from
the
microwave
and
stir
Spread
cheese
onto
tortilla
Top
cheese
with
egg
mixture
Roll
tortilla
into
a
burrito
*Get
creative
add
some
tomatoes
or
salsa
*Add
some
beans
for
fiber
to
keep
you
full
longer
18
Outline
Breakfast
Sandwich
Fast
and
portable;
change
up
the
protein
and
cheese
to
keep
it
interesting.
What
you
need:
Non-stick
spray
1
egg
2
spoons
of
milk
Pinch
of
salt
and
pepper
1
turkey
sausage
patty
(reduced
fat)
or
other
protein
1
slice
of
cheese
1
whole
wheat
English
muffin
What
to
do:
Spray
the
inside
of
mug
or
microwave
safe
bowl
with
cooking
spray
Add
eggs,
milk
and
pepper
Whisk
together
Place
sausage
patty
on
top
of
the
egg
mixture
Microwave
on
high
for
1:45
Carefully
remove
from
the
microwave
Loosen
egg
from
edge
of
bowl
Invert
egg
onto
muffin
and
top
with
cheese
*Remember
to
cover
the
mug
Eggs
and
Hash
Break
out
the
Panini
press.
Make
sure
the
griddle
is
clean
and
hot
before
starting
the
recipe.
What
you
need:
Non-stick
spray
cup
of
frozen
hash-brown
potatoes
1
egg
1
reduced
fat
turkey
sausage
patty
(fully
cooked)
or
other
protein
Pinch
of
pepper
1
slice
of
cheese
Spatula
or
spoon
to
get
the
hash
off
the
griddle
What
to
do:
Preheat
griddle
on
high
heat
Spray
top
and
bottom
surface
with
non-stick
spray
Spread
out
potatoes
creating
a
circle
in
the
middle
of
the
potatoes
Place
sausage
patty
in
the
circle
Close
lid
and
cook
for
2
minutes
Open
lid
and
crack
over
sausage
patty
Close
and
cook
for
1
minute
Open
lid
and
remove
from
griddle
very
carefully
Add
slice
of
cheese
and
season
with
pepper
*Add
some
hot
sauce
for
great
flavor
*Serve
with
a
piece
of
wheat
toast
to
complete
the
meal
19
Outline
Banana
and
Granola
Parfait
Now
that
you
have
the
Granola
recipe
down
make
a
legitimate
breakfast
with
this
banana
and
granola
parfait.
What
you
need:
of
Quick
Granola
1
Banana
1
Container
of
Greek
yogurt,
(watch
out
for
the
sugar
content)
What
to
do:
Slice
the
banana
into
bite
size
pieces
Make
some
layers
Start
with
the
yogurt
Followed
a
layer
of
bananas
Finished
by
a
layer
of
granola
Repeat
the
process
until
the
top
of
the
mug
*Mix
it
up.
Use
blueberries,
raspberries
or
any
fruit
you
can
get
your
hands
on.
This
recipe
wont
disappoint.
Chia
Fuel
Chia
pets
are
great
and
all
but
chia
seeds
are
even
better
for
you.
Try
this
no
cooking
chia
pudding
recipe
for
an
awesome
anytime
snack
or
meal.
This
recipe
takes
some
resting
time
so
its
great
to
make
the
night
before
or
whenever
you
have
something
else
keeping
you
busy.
What
you
need:
cup
of
chia
seeds
cup
of
milk
(any
dairy
substitute
will
work)
4
oz.
container
of
Greek
yogurt,
pictured
is
strawberry
(watch
out
for
the
sugar
content)
cup
Quick
granola
cup
of
mixed
berries
What
to
do:
In
a
cereal
bowl
mix
together
yogurt
and
milk
until
smooth
Add
chia
seeds
and
mix
together
Let
sit
for
5
minutes
Stir
again,
the
mixture
should
start
feeling
thicker
Let
sit
for
5
minutes
Stir
again,
the
mixture
should
be
even
thicker
Cover
and
place
in
the
refrigerator
for
at
least
30
minutes
or
overnight
When
ready
to
eat
stir
the
mixture
well
Top
with
the
granola
and
mixed
berries
*Feel
free
to
use
any
flavor
of
yogurt
and
fruit
you
like.
20
Outline
French
Toast
What
you
need:
2
slices
of
whole
wheat
bread
1
egg
2
ounces
of
milk
(any
dairy
substitute
will
work)
Pinch
of
cinnamon
1
spoon
of
sugar
Microwaveable
safe
plate
Fork
or
whisk
What
to
do:
Crack
egg
onto
the
plate
Pour
milk,
sugar,
and
cinnamon
over
egg
Whisk
together
Place
bread
on
top
of
egg
mixture
Flip
the
bread
and
let
it
sit
until
most
of
liquid
is
absorbed
Microwave
on
high
for
1
minutes
Serve
with
fresh
fruit,
syrup
or
Greek
yogurt
for
a
great
meal
*Feel
free
to
use
any
flavor
of
yogurt
and
fruit
you
like.
Strawberry
&
Banana
Smoothie
This
smoothie
is
a
classic
strawberry
and
banana
flavor.
The
key
when
making
smoothies
is
to
have
the
correct
ratio
of
liquid
to
frozen,
which
for
our
purposes
is
about
1
to
1.
Rather
than
ice
we
choose
to
use
frozen
fruit
in
smoothies
to
add
more
nutrients
and
avoid
prepping
and
spoilage
of
fresh
fruit.
Smoothies
are
super
simple
and
fast.
Place
ingredients
in
blender
and
turn
it
on.
Enjoy.
What
you
need:
1
cup
of
milk
cup
of
frozen
strawberries
1
frozen
banana
(peel
removed)
What
to
do:
Add
all
ingredients
to
blender
Blend
until
smooth
(30
seconds
to
1
minute)
Depending
on
what
blender
you
are
using
either
drink
straight
out
of
container
or
pour
in
a
to-go
cup
*
Add
a
scoop
of
unflavored
whey
protein
if
you
want.
Remember
to
increase
milk
by
a
cup
*
Using
a
personal
size
blender
like
a
Magic
Bullet
is
best
for
all
of
the
smoothie
recipes.
21
Outline
Triple-Berry
Smoothie
A
bag
of
frozen
mixed
berries
is
key
to
this
smoothie.
The
tart
orange
juice
will
make
you
comeback
for
more.
We
also
throw
in
some
chia
seeds
for
texture.
Try
it
out.
What
you
need:
cup
of
milk
cup
of
juice
(orange,
apple,
etc.)
3/4
cup
of
frozen
mixed
berries
Small
spoon
of
chia
seeds
What
to
do:
Add
all
ingredients
to
blender
Blend
until
smooth
(30
seconds
to
1
minute)
Depending
on
what
blender
you
are
using
either
drink
straight
out
of
container
or
pour
in
a
to-go
cup
*
Add
a
scoop
of
unflavored
whey
protein
if
you
want.
Remember
to
increase
milk
by
a
cup
*
Using
a
personal
size
blender
like
a
Magic
Bullet
is
best
for
all
of
the
smoothie
recipes.
Southwest
Quesadilla
What
you
need:
Panini
press
Spatula
or
fork
Non-stick
spray
2
whole-wheat
tortillas
2
heaping
spoons
of
cheese
(shredded)
2
spoons
of
chopped
cooked
chicken
or
other
protein
1
spoon
of
canned
black
or
pinto
beans
1
spoon
of
frozen
corn
What
to
do:
Preheat
Panini
press
to
medium
heat
Spray
bottom
surface
with
non-stick
spray
Place
one
tortilla
on
bottom
surface
Spread
half
of
cheese
over
tortilla
Spread
chicken,
corn
and
beans
over
cheese
Top
with
rest
of
cheese
and
tortilla
Flip
the
quesadilla
to
cook
on
the
other
side.
22
Outline
Cook
for
1
minute
or
until
cheese
is
melted
Carefully
remove
with
spatula
or
fork
*Try
adding
salsa
or
a
few
slices
of
avocado
to
complete
the
experience
Ramen
Revamped
College
isnt
college
without
a
ramen
noodle
bowl.
Ramen
noodles
arent
exactly
packed
with
nutrients
though
so
this
recipe
will
help
you
to
add
in
some
vegetables
and
protein
while
reducing
the
amount
of
sodium.
What
you
need:
Ramen
noodle
bowl
of
your
liking
3
ounces
of
chopped,
cooked
chicken
or
other
protein
2
spoons
of
frozen
vegetables
Pinch
of
salt
free
seasoning
such
as
Mrs.
Dash
*Use
any
variety
of
frozen
vegetable
as
long
as
they
are
in
bite
size
pieces
*Salt
free
seasoning
is
a
great
addition
to
kick
up
the
flavor
What
to
do:
Open
ramen
packaging
Dump
out
half
of
seasoning
packet
(too
high
in
sodium)
Add
chicken
and
vegetables
to
ramen
cup
Depending
on
the
brand
of
Ramen
you
might
have
to
remove
some
of
the
noodles
to
fit
all
of
the
vegetables
and
protein
in
the
cup.
Add
the
correct
amount
of
water
according
to
package
Cook
according
to
package
directions
+
30
seconds
*Cook
time
usually
increased
about
30
seconds
depending
on
brand
of
ramen
used.
In
most
cases
we
found
the
additional
30
seconds
to
be
sufficient.
Mug
Chili
Craving
something
warm
and
hearty?
Try
this
super
quick
mug
chili
loaded
with
protein,
fiber
and
dairy.
What
you
need:
Mug
or
microwave
safe
bowl
1
chopped,
turkey
sausage
patty
(reduced
fat)
or
other
cooked
protein
2
spoons
of
frozen
corn
succotash
or
other
frozen
vegetable
2
heaping
spoons
of
canned
chili
beans
2
heaping
spoons
of
canned
tomatoes
1
spoon
of
shredded
cheese
(cheddar)
Pinch
of
salt
free
seasoning
What
to
do:
Place
protein,
vegetables,
beans
and
tomatoes
in
mug
Microwave
on
high
for
45
seconds
Stir
Microwave
for
an
additional
45
seconds
23
Outline
Stir
and
top
with
cheese
*Add
some
fresh
onions
if
you
have
them
*Try
eating
with
a
bowl
of
cooked
quinoa
or
brown
rice
*Double
the
recipe
and
save
some
for
later
Mac
&
Cheese
For
this
recipe
we
used
your
everyday
single
serving
microwaveable
macaroni
and
cheese
found
in
almost
every
college
dorm
room.
Our
goal
was
to
turn
the
cheesy
nutrient
empty
mac
&
cheese
into
something
that
resembles
a
real
meal.
It
tastes
quite
amazing.
What
you
need:
Single
serving
mac
&
cheese
preferably
whole
grain
and
low
fat
2
heaping
spoons
of
cottage
cheese
2
spoons
of
chopped
frozen
broccoli
or
other
frozen
vegetable
1
heaping
spoon
of
canned
tomatoes
Pinch
of
salt
free
seasoning
What
to
do:
Open
top,
remove
cheese
packet
Add
vegetables,
tomatoes
and
cottage
cheese
in
mug
Fill
to
line
or
marking
with
water
Cook
according
to
package
directions
+
10
seconds
Mix
in
cheese,
stir
and
enjoy
*Add
some
beans
for
fiber
*Try
mixing
in
some
hot
sauce
for
an
extra
kick
*Try
adding
some
chopped
chicken
or
other
protein
Power
Soup
Turning
leftovers
and
excess
ingredients
into
soup
is
one
of
the
best
ways
to
conserve
your
budget
and
prevent
waste.
Soup
is
easy
to
make
and
even
better
to
eat.
This
recipe
will
give
you
a
generic
idea
of
how
to
turn
your
ingredients
into
a
soup.
What
you
need:
cup
of
water
(halfway
up
the
mug)
Small
spoon
of
salt
free
seasoning
Small
handful
of
chopped
&
cooked
chicken
or
other
protein
(frozen
or
refrigerated)
2
heaping
spoons
of
frozen
vegetables
2
heaping
spoons
of
canned
tomatoes
Pinch
of
salt
What
to
do:
Mix
water
and
seasoning
in
mug
or
microwave
safe
container
24
Outline
Mediterranean
Wrap
The
wrap
is
an
easy
lunch
that
you
can
carry
with
you
and
enjoy
whenever.
Its
a
great
way
to
get
good
quality
carbohydrates
and
protein
without
sitting
down
for
a
meal.
What
you
need:
1
tortilla
or
wrap
1
small
handful
of
cooked
chicken
1
small
spoon
of
bottled
pesto
2
spoons
of
canned
chick
peas
1
spoon
of
sundried
tomatoes
What
to
do:
Place
wrap
on
clean
plate
Spread
pesto
on
the
wrap
leaving
the
edges
clean
Place
chicken,
chick
peas
and
sun
dried
tomatoes
on
wrap
Grab
the
side
closest
to
you
and
fold
over,
tuck
in
the
side
and
roll
up
like
a
burrito
*Dont
overfill
the
wrap
or
you
run
the
risk
of
it
breaking
apart
Pesto
Chicken
Panini
Tired
of
the
same
boring
cold
sandwich?
Turn
it
into
a
Panini.
Toasting
a
sandwich
brings
out
the
flavor
like
crazy.
What
you
need:
Non-stick
cooking
spray
2
slices
of
whole
wheat
bread
1
small
spoon
of
bottled
pesto
1
slice
of
cheese
1
small
handful
of
cooked
chicken
1
spoon
of
canned
chick
peas
1
spoon
of
sundried
tomatoes
Panini
press
What
to
do:
Pre-heat
Panini
press
Spread
pesto
on
both
slices
of
bread
On
one
slice
of
bread
place
chicken,
chick
peas
and
tomatoes
and
cheese
Top
with
other
slice
of
bread
Spray
both
sides
of
Panini
press
with
non-stick
spray
25
Outline
Transfer
sandwich
to
press
and
close
lid
Cook
for
2
minutes
or
until
crisp
*Dont
overfill
sandwich
or
you
run
will
have
a
mess
on
your
hands.
Buffalo
Chicken
Wrap
What
you
need:
1
tortilla
or
wrap
cup
of
chopped
celery
1
small
handful
of
cooked
chicken
1
small
spoon
of
buffalo
sauce
1
spoon
of
canned
pinto
beans
1
slice
of
cheese
1
spoon
of
low
fat
ranch
dressing
What
to
do:
Place
wrap
on
clean
plate
Spread
buffalo
sauce
on
the
wrap
leaving
the
edges
clean
Place
celery,
chicken,
beans
and
cheese
on
wrap
Grab
the
side
closest
to
you
and
fold
over,
tuck
in
the
side
and
roll
up
like
a
burrito
*Use
the
ranch
as
a
dipping
sauce
Anytime Snacks
Quick
Granola
Store
bought
granola
is
expensive.
Make
your
own
in
your
dorm
room
with
this
easy
microwaveable
recipe.
Dont
forget
to
change
the
power
setting
to
medium.
What
you
need:
1/3
cup
of
plain
quick
oats
2
spoons
of
apple
juice
(other
juices
can
work
too)
2
tsp.
oil
Pinch
of
cinnamon
Pinch
of
salt
Half
a
handful
of
trail
mix
(no
chocolate
or
coated
candies)
What
to
do:
Mix
all
ingredients
except
trail
mix
in
a
mug
or
microwave
safe
bowl
Microwave
on
medium
power
for
1
minutes
Stir
completely
Microwave
on
low
power
for
an
additional
1
minutes
Stir
completely
Mix
in
trail
mix
and
let
cool
Make
a
parfait
or
eat
it
straight
out
of
the
bowl
26
Outline
*If
you
do
not
have
fruit
juice
use
1
spoon
of
sugar
with
2
spoons
of
water
in
place
of
the
fruit
juice.
*
When
the
granola
is
cool
you
can
add
chocolate
or
yogurt
covered
fruits
and
nuts
*Add
some
chia
seeds
if
you
want
some
more
fiber
and
good
fats
*Make
sure
microwave
is
on
medium
power
for
a
1000
watt
unit.
PB
&
J
Toast
Need
an
early
morning,
afternoon
or
late
night
meal?
Check
out
this
twist
on
an
old
favorite
the
PB
&
J.
What
you
need:
2
slices
of
whole
wheat
bread
1
egg
2
ounces
of
milk
(any
dairy
substitute
will
work)
Pinch
of
cinnamon
1
spoon
of
sugar
2
spoons
of
quick
oats
1
large
spoon
of
peanut
butter
1
small
spoon
of
fruit
preserves
(low
sugar,
no
sugar
added)
Microwaveable
safe
plate
Fork
or
whisk
What
to
do:
Crack
egg
onto
the
plate
Pour
milk,
sugar,
and
cinnamon
over
egg
Whisk
together
Place
bread
on
top
of
egg
mixture
Flip
the
bread
and
let
it
sit
until
most
of
liquid
is
absorbed
Sprinkle
oats
over
both
sides
of
the
bread
Microwave
on
high
for
1:30
Top
with
peanut
butter
and
fruit
preserves
*Serve
with
fresh
fruit,
syrup
or
Greek
yogurt
for
a
great
meal
Frozen
Chocolate
and
Coffee
Americano
get
cold?
Save
it
for
this
smoothie.
This
drink
is
a
great
morning
pick-me
up.
What
you
need:
cup
of
cold
black
coffee
cup
of
chocolate
milk
1
frozen
banana
1
scoop
of
unflavored
whey
protein
What
to
do:
Add
all
ingredients
to
blender
Blend
until
smooth
(30
seconds
to
1
minute)
27
Outline
Depending
on
what
blender
you
are
using
either
drink
straight
out
of
container
or
pour
in
a
to-go
cup
*Blender
might
have
to
be
shaken
to
help
blend
all
ingredients
thoroughly
*Run
hot
water
over
banana
to
easily
remove
peel
*
Make
coffee
ahead
of
time
and
refrigerate
or
simply
use
yesterdays
coffee
Chocolate
Peanut
Butter
Protein
Balls
My
Mom
made
a
form
of
these
growing
up.
I
tweaked
the
recipe
to
add
in
some
great
nutrients.
These
guys
hit
the
sweet
spot.
Dont
get
carried
away
though
they
pack
in
some
serious
calories
for
on
the
go
snacking.
What
you
need:
cup
of
plain
quick
oats
cup
of
peanut
butter
2
spoons
of
honey
or
syrup
1
scoop
of
unflavored
whey
protein
cup
of
nuts,
(almonds,
peanuts
or
walnuts)
cup
of
chocolate
chips
or
chocolate
candy
such
as
M&Ms
What
to
do:
Place
oats,
peanut
butter,
honey
and
whey
in
a
bowl
and
mix
together
Stir
in
the
nuts
and
candy
Use
your
hand
to
thoroughly
mix
together
everything
should
be
slightly
sticky
Roll
into
1
inch
balls
will
equal
12
Store
in
a
sealable
container
in
the
fridge.
*Serve
cold
Fruit,
Oat
and
Chia
Performance
Bars
Need
a
snack?
Try
one
of
these.
Great
tasting
and
will
keep
you
fueled
for
sport.
What
you
need:
cup
of
plain
quick
oats
cup
of
peanut
butter
1
scoop
of
unflavored
whey
protein
1
spoon
of
chia
seeds
2
spoons
of
honey
or
syrup
cup
of
chopped
apricots
(raisins
or
other
dried
fruit
will
work)
cup
of
chopped
nuts,
(almonds,
peanuts
or
walnuts)
What
to
do:
Place
oats,
chia
seeds,
honey,
peanut
butter
and
whey
in
a
bowl
and
mix
together
Stir
in
dried
fruit
and
nuts
Shape
into
a
bar
Store
in
a
sealable
container
in
the
fridge.
28
Outline
*Try
different
fruits
for
a
change
Funky
Monkey
Freeze
Craving
something
filling
and
sweet?
Try
this
protein
packed
peanut
butter
and
banana
concoction.
Add
5
or
6
frozen
strawberries
for
a
little
PB&J
taste
if
you
want.
What
you
need:
1
cup
of
milk
2
frozen
bananas
1
heaping
spoon
of
smooth
peanut
butter
1
scoop
of
unflavored
whey
protein
What
to
do:
Add
all
ingredients
to
blender
Blend
until
smooth
(30
seconds
to
1
minute)
Depending
on
what
blender
you
are
using
either
drink
straight
out
of
container
or
pour
in
a
to-go
cup
*Blender
might
have
to
be
shaken
to
help
blend
all
ingredients
thoroughly
*Run
hot
water
over
banana
to
easily
remove
peel.
Stuffed
Apples
Need
another
way
to
get
use
some
peanut
butter
and
that
granola
you
just
made?
Try
this
stuffed
apple
recipe
for
an
awesome
anytime
snack.
What
you
need:
1
apple
2
spoons
of
granola
1
heaping
spoon
of
peanut
butter
1
small
spoon
of
chia
seeds
What
to
do:
With
a
pairing
knife
carefully
cut
the
core
out
of
the
apple.
Mix
together
granola,
peanut
butter
and
chia
seeds
Spoon
the
mixture
into
the
apple
stuff
with
the
end
of
the
spoon
Cut
the
apple
into
quarters.
*Store
in
the
refrigerator
*
Try
adding
some
protein
powder
to
the
mixture
Protein
Hummus
Typically
made
with
garbanzo
beans,
lots
of
garlic,
lemon
juice,
tahini,
olive
oil
and
spices
our
version
kicks
up
the
protein
with
Greek
yogurt
and
knocks
out
the
cost
with
some
items
you
will
already
have
in
your
dorm:
29
Outline
cup
of
garbanzo
beans
2
spoons
of
plain
Greek
yogurt
2
ounces
of
orange
juice
1
spoon
of
pesto
3
sundried
tomatoes
What
to
do:
Place
garbanzo
beans,
Greek
yogurt,
pesto,
tomatoes,
and
orange
juice
in
blender
Blend
until
smooth.
This
takes
a
little
shaking
of
the
blender
to
accomplish
a
smooth
hummus.
Spoon
onto
a
plate
or
eat
straight
out
of
the
container.
Serve
with
celery,
carrots
and
crackers
for
a
fancy
treat.
Store
in
a
sealable
container
in
the
fridge.
*Try
as
a
condiment
on
your
sandwich
30