Meal Prepping

Athletes are constantly rushing to meet deadlines, train harder, get to games and practices, all while being expected to maintain their health and nutrition.  As an athlete myself, prioritizing nutrition has improved not only my physical health, but my mental health.  Focusing on nutrition allows athletes to give back to themselves, and take time to nourish the body.  

  While nutrition is valued by many athletes, the lack of spare time granted to these individuals is not something we can ignore.  In order to still value nutrition, while also acknowledging that time is of the essence, meal prepping is a habit that athletes may benefit from building.  Meal prepping consists of planning and putting together your meals one day of the week for the rest of the week.  To further break this down, an individual would make their breakfasts and lunch for Monday-Saturday every Sunday.

Here are two simple, nutritious meal prep ideas for athletes:

1. Chia Seed Pudding (Breakfast)

   1. Per 1 serving

Chia Seed Pudding is a popular breakfast because it is very quick to make and highly customizable to an individual's preferences!  Chia seeds are a great way to start your nutrition journey each day as they are high in fiber, protein, micronutrients, and healthy fats.  

Ingredients:

• 2 heaping TBSP chia seeds

• ½ cup milk of choice

• 1 TSP vanilla extract (optional)

• 1 TBSP maple syrup (optional)

• For matcha flavored pudding, add a heaping TSP on matcha powder

Topping:

• Chopped fruits of choice

• Agave nectar (optional)

• Shaved almonds (optional)

Source: Green Healthy Cooking

Instructions:

In a mason jar mix chia seeds, milk, vanilla extract and maple syrup.  Close the jar and place in fridge overnight.  Seeds should expand.  Once seeds have expanded overnight, use a spoon to thoroughly mix/whisk the seeds with the milk, removing any clumps, and further expanding the pudding.  After doing so, add any chopped fruit, shaved almonds, drizzled agave, and any other toppings.

1. Chickpea Salad (lunch)

   1. Per 1 serving

Ingredients:

• 1 can chickpeas

• Chopped cherry tomatoes (as desired, I use about ½ a container)

• ½ cucumber, chopped

• ½ red onion, chopped/diced

• Italian or lemon dressing

• 1 avocado chopped (optional)

• Cilantro (optional)

• Feta cheese (optional)

Source: This Healthy Kitchen

Instructions:

Begin by straining and rinsing chickpeas.  Follow by transferring chickpeas to a large bowl and add diced tomatoes, red onions, cucumbers, cilantro, feta cheese and avocados.  Then, transfer salad to desired tupperware dish and drizzle with desired amount of Italian or lemon dressing.  Enjoy!