Quinoa in a breakfast bowl?! YES! But if you don’t like quinoa in the first place, then forget it, you won’t like it. But if you do like quinoa, you really must give this a try. You’ll find the nutty taste that’s so typical to quinoa pairs perfectly with the sweet fruitiness of the berries for a warm n' delicious, nutritious breakfast bowl. NOTE: If using fresh berries, quinoa will be ready much quicker, around 5-10 minutes. This dish is best served fresh but if you have leftovers, store them covered in the fridge for 2-3 days maximum. Reheat in the microwave or in a small saucepan with additional milk to add moisture back.
Martha Stewart and tennis legend John McEnroe mix together a healthy pasta dish with racchette (racket-shaped pasta,) asparagus, and green peas. Perfect for dinner on the night before a morning match! Makes 6 servings.
Make these almond butter pomegranate quesadillas for an early morning pre-match or workout breakfast or snack. It's not only as delicious as it looks, but it's healthy, fiber-packed, and naturally sweetened! Makes 2 servings.
Pea protein is fast becoming a popular supplement for vegans and non-vegans alike due to its high levels of branch chain amino acids and the fact that it is lactose and gluten free, making it easy to digest and allergy friendly. In their non-powdered form, peas have a 3:1 carbs-to-protein ratio and this simple, low-fat soup is overflowing with antioxidants from asparagus, spinach, and garlic. It’s also ready in 30 minutes—bon appetit! Makes 4 servings.
With its commendable focus on beans, peppers, onions, and antioxidant-rich herbs, authentic Mexican food can be pretty vegan-friendly (just hold the cheese, of course, and make sure the beans and tortillas aren’t prepared with lard). This recipe puts a fresh twist on a traditional Southwestern dish with the addition of trendy quinoa, which, when combined with protein-rich black beans, has a pretty great balance of carbs and complete protein, as well as nearly 130% of the daily recommendation of Vitamin C. Makes 4 servings.
Made from buckwheat, soba noodles a complete protein. And when you pair the Japanese staple with teriyaki mushrooms, broccolini, and chilis, you'll have a rich, satisfying, meaty dimension, which has anti-inflammatory properties. Makes 4 servings. NOTES: Mushrooms are little sponges that soak up any liquid you put them in. I prefer to wash them with a dry towel instead of running them under water. This way they absorb whatever sauce or glaze is poured over them and aren’t waterlogged. Same goes for oil; if you are cooking mushrooms in a skillet, cook them in a dry skillet for a few minutes first and then add oil if needed. This will make them hold their shape more and not become soggy.
Not the type to wake up early and eat breakfast before your morning match? Grab a few of these protein-packed bites skip the pre-packaged breakfast bars that are usually filled with sugar and pesky preservatives. Loaded with nutritional foods like chia seeds, ground flaxseed, peanut butter and almonds, these bites have enough protein and healthy fats to keep you focused throughout your match. Makes about 16 bites.
With just the right amount of white chocolate to satisfy your sweet tooth without going overboard, these are mini treats you can feel good about getting addicted to. The macadamia nuts in this recipe contain about twice as many healthy, monounsaturated fatty acids as almonds. These healthy fats help reduce the risk of heart disease, reduce cholesterol levels, and even help you lose weight and belly fat.
Loaded with protein for a quick recovery, these delicious eggs baked in perfectly seasoned tomato cups are just what your body needs after your morning workout. Makes 6 servings.
Frittatas are an easy and colorful way to impress people. This one has carbs from the sweet potatoes and veggies, protein from the eggs, and healthy fats from the eggs and goat cheese. You will also get some vitamins and minerals from sweet potatoes, asparagus, and artichokes. The combo of the sweet potato and eggs make it perfect for a post-workout meal as well. Serves 5-6.
So since it is feeling like fall and all, you know what that means…PUMPKIN!! As if you haven’t already seen one million recipes from other food bloggers with pumpkin in them, I figured I would throw some more your way. These yummy muffins are made in a blender and are high protein, low carb, gluten-free, and less than 120 calories!
A thick and creamy post-match/workout smoothie that packs protein, carbs and antioxidants, while also adding in veggies, to help build muscle and optimize recovery! Makes 1 smoothie.
Chewy, crispy, sweet, and buttery — what's not to love about Rice Krispies treats? Uhhh, the calories, the fat, and the sugar! OK so they're not the healthiest. But these bars? Wow. These satisfy your crispy cravings perfectly while also offering a boost of energy-sustaining, hunger-satiating protein. And the icing on the cake? They're peanut-butter-flavored! Makes 18 servings.
Recently I was introduced to all these toppings you can put on hummus and essentially it’s a salad/hummus combo that you eat with toasted pita chips and then live happily ever after! After you’re done peeling the chickpeas (TRUST ME, IT MAKES A DIFFERENCE!) you whip up the hummus and then top it with red onions, feta cheese, pomegranate seeds, toasted chickpeas and some herbs. It’s not only gorgeous but a post-match winner of a snack! Makes 6-8 servings.
This smoothie recipe is packed with pumpkin flavor and has plenty of protein to keep you feeling full until lunchtime or your next meal. Feel free to substitute any flavor of protein powder, like chocolate! You'll love the creamy texture from the pumpkin puree and protein powder. Plus that little pop of honey? Mmmmmmm! Makes 1 smoothie.
IMO, there's no better post-match treat than a refreshing fruity smoothie, and this one is to die for! It's creamy banana mango goodness swirled with a yummy strawberry puree. Add your fave protein powder for a bigger protein boost. Makes 1 large smoothie, or 2 small smoothies.
Strawberries are in season, so take advantage of the sweet and juicy fruit with a healthy low-calorie dessert that tastes like oh-so-decadent strawberry cheesecake. It's made with a handful of ingredients you probably already have in your kitchen, so it's a cinch to whip up; you'll be amazed it's under 150 calories per serving! Makes 1 serving.
This post-match/workout smoothie bowl you’re looking at is an antioxidant rich blend of mixed berries, banana, baby spinach, chia seeds, almond milk, and agave; it’s sweet, creamy goodness that doesn’t taste offensively “green.” I promise :) And the toppings! I would happily nosh a bowl of this super thick smoothie on its own, but the toppings are what make it so irresistible. Fresh strawberries, blueberries, and banana, as well as chopped almonds, toasted coconut, a sprinkling of granola and extra chia seeds! This combo is a badass blend of fresh flavor and crunch, but feel free to get creative with your add-ins. Makes 1 large smoothie bowl.
Smoothie bowls are a super easy way to eat a nutritious breakfast, and this one with mango and chia seeds is especially healthy. It has tons of healthy fats (thanks to the coconut milk), protein, antioxidants and other vitamins and minerals. It’s also a great alternative to a smoothie; if you avoid smoothies because you prefer eating your meals to drinking them, try this filling smoothie-like bowl instead. You’ll feel full, energized, and ready to take on the day! Makes 2 smoothie bowls. NOTE: The Chia seed base needs to refrigerate overnight.
These buckwheat peanut butter energy bars are so easy to make and don't require baking. Chewy, and slightly salty-sweet, these yummy bars of deliciousness will literally melt in your mouth, and because they are rich in proteins and good fats, they are perfect as a pre-match/workout snack. Makes 15 bars.
Whip up these simple-to-make, no-bake triple berry granola bars with just a few ingredients, and within minutes you can have your healthy pick-me-up snacks ready to eat before a match, after a workout, or as a healthy between-meal snack! Makes 6 bars.
This refreshing smoothie is both plant and fruit based and has the sweet-tart taste of berries and kiwi. Made with fresh ingredients, this yummy drink is packed with all the good stuff your body needs after a long match or workout. Makes 1 smoothie.
Want a light, delicious, and easy-to-whip-up breakfast that will satisfy your hunger for hours and won't leave you feeling uncomfortably bloated on the court? Well, here it is! A simple, sweet, and creamy smoothie recipe that's loaded with tons of protein and easy-to-digest ingredients that will hydrate and energize you all morning long! Makes 1 smoothie.
You just finished 3 sets in the sweltering heat, and all you can think about is gulping down a huge glass of ice-cold water... but your body needs more than good ol' H2O to recover. This delicious smoothie is made with fresh, juicy watermelon, which studies have shown can relieve muscle soreness; strawberries, which offer carbs to restore energy; hydrating cucumber; electrolyte-packed coconut water; and protein powder to heal those hard-worked muscles. Makes 1 smoothie.
These protein and carb-packed energy bars make the perfect snack to grab while you're getting ready for a match, or for when you need to refuel after one. Almonds, cashews, sesame seeds, and sunflower seeds satisfy your hunger, while honey and dates will give you the carbs you need while you sweat. The recipe makes 20 bars. **If your bars aren't holding together well, let the pan cool and refrigerate before cutting into squares.
Many pre-match snacks involve too much prep time, but this quick fix will help you reserve all your energy for the courts. These peanut butter protein balls taste like chocolate chip cookie dough but offer the ideal blend of protein and carbs you need before a tough match. Make these the night before, and pop a couple an hour beforehand.
Quick to prepare and high in fiber, rolled oats make the perfect nutrient-rich breakfast that offers the energy you need to power through your morning match. While this recipe is great to share with friends (makes 4 servings,) it's just as delicious if you're eating solo. Simply divide all the ingredients by four for a single-serving portion.
Craving something crunchy and nutty but don't want all the calories and fat that come along with straight-up peanut butter? Here's a sweet low-cal alternative that's also high in protein (over eight grams per serving!). This filling and fun-looking snack is great for a pre-match or post-workout snack -- and it's even sweet enough to satisfy your dessert cravings!