Breakfast
Yogurt or cottage cheese bowl
Combine 1 cup of fat free plain yogurt or cottage cheese with 1/2 cup of raw oats. Top with fresh fruit and 1/4 cup of unsalted nuts of your choice, or a tablespoon of natural peanut butter.
Breakfast wrap
Start with a whole wheat tortilla. Cook up 4 egg whites or 1 whole egg and 3 egg whites with any veggies that you have on hand (mushrooms, onions, and peppers are great options). Add sliced deli meat to up the protein. Optional toppings: salsa, non-fat plain greek yogurt, 1/4 avocado, or 1/4 cup of low-fat cheese.
Oatmeal
Cook 1/2 cup of plain oatmeal on the stove. Add two egg whites to the pot in order to increase the protein. Serve with fresh fruit and 1/4 cup of unsalted nuts of your choice, or a tablespoon of natural peanut butter.
Fast egg sandwich
Toast 1 whole wheat bagel thin or English muffin. In a small bowl, microwave 3-4 egg whites or 1 whole egg and 3 egg whites with spinach leaves and a dash of salt. Place in the microwave for 1 minute and 30 seconds. Watch the eggs so that they don’t overflow. Spoon egg out of the bowl (they will come out in a single patty) and place on the English muffin or bagel thin. Optional: smear a wedge of light Laughing Cow cheese on the muffin or bagel thin. Top with tomato, avocado, or any other desired vegetables.
Fruit Smoothie
Combine 1/2 of plain non-fat yogurt or Greek yogurt with 1 cup of frozen berries, a handful of ice, 1/2 banana, almond milk or milk to taste, and 1 tbsp of natural peanut or almond butter. Optional: add a handful of spinach (you won’t be able to taste it!).
Banana Oatmeal Smoothie
Combine 1 whole banana, 1/2 cup plain non-fat yogurt or Greek yogurt, 1 handful of ice, 1/4 cup raw oats, 1 tbsp natural peanut or almond butter, almond milk or milk to taste. Optional: sweeten with 1 tbsp of honey.
Lunch and Dinner
Turkey Wrap
Top one whole wheat tortilla with three slices of deli-style turkey breast, mustard, lettuce or spinach, tomato, and any other veggies that you have on hand.
Healthy Egg Salad Sandwich
Combine 1 whole egg and 1 egg white (hardboiled), 2 tablespoons of plain non-fat Greek yogurt, 1 tsp spicy (or regular mustard), and black pepper. Spread the egg salad on wheat bread or in a whole wheat wrap. Optional: add lettuce and tomatoes.
Loaded Sweet Potato
Prick one sweet potato with a fork 3 to 4 times. Microwave on a paper towel on a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tbsp of all natural peanut or almond butter and fresh berries if you have them on hand OR you can go the savory route and top it with black beans, salsa, Greek yogurt, and guacamole.
Veggie Burger
Purchase any low-fat veggie burger and cook it following the directions on the box (microwaving is usually ok). Place on a whole wheat bun or in between two slices of whole wheat bread. Top with spinach or lettuce, tomatoes, peppers, onions or any other veggies that are on hand. Optional spreads: mustard, low-fat mayo, or hummus.
Tuna Pita Sandwich
Use one can of white tuna packed in water; combine with 3 tbsp of plain non-fat Greek yogurt, 1 tsp of spicy (or regular) mustard, and a pinch of black pepper. Cut the pita pocket in half and toast it, then stuff the pita pocket with the tuna salad and add lettuce and a couple tomato slices.
You can always get creative and modify any of the previous recipes based on whatever ingredients you have on hand. Just make sure to always include lean protein, complex carbohydrates, and healthy fats so that you will have plenty of energy throughout the day!
Maryann Boosalis
UCLA Sports Nutrition Intern
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