Nutrition in Running

A Recipe Collection
Bringing Athletes & Families Together With Simple Meals
By: Lily Wright
Breakfast
CHOCOLATE GRANOLA
Ingredients: Instructions:
• 3 cups oats 1. Preheat the oven to 325 degrees.
• 1 cup crispy rice cereal (omit for more 2. Mix the oats, crispy rice, cocoa powder, oil,
oats)
and vanilla extract in a bowl.
• ¼ cup cocoa powder
3. Place the nut/seed butter and maple syrup
• ⅓ cup pure maple syrup
• 2 tablespoons avocado oil (or other
in a separate microwave-safe bowl and
neutral oil) microwave for 30 to 60 seconds, or until it is
• 2 tablespoons melted nut/seed melted and heated through.
butter of choice 4. Add the nut/seed butter and maple syrup
• 2 teaspoons vanilla extract mixture with the rest of the ingredients.
• Add-ins: mini chocolate chips, nuts
5. Mix well and add any optional mix-ins like
chocolate chips or nuts.
6. Place parchment over a sheet pan and add
the granola mixture to the pan.
7. Spread the mixture out evenly across the
pan and press together to get clusters.
8. Bake for 25 minutes and take out to let cool,
break into pieces, and enjoy!
BLUEBERRY LAVENDER CHIA PUDDING
Ingredients: Instructions:
• 3 tablespoons chia seeds 1. Place the chia seeds, milk, blueberries,
• ¾ cup milk of choice vanilla, lavender in a glass or bowl and mix
• ¼ cup blueberry lavender almond milk
well.
(from Trader Joe’s, or sub other milk)
2. Refrigerate overnight so that it thickens and
• pinch of dried lavender (optional, but
you need it for lavender flavor)
turns into a pudding consistency.
• ¼ cup fresh/frozen wild blueberries 3. In the morning, top your chia seed pudding
• ½ teaspoon vanilla bean paste or with your choice of toppings and enjoy!
extract (Serves 1)
• Toppings: blueberries, granola, etc.
BREAKFAST BANANA SPLIT
Ingredients: Instructions:
• 1 banana 1. This is such a great breakfast, lunch or
• ¼ cup fresh or frozen blueberries snack that comes together in minutes!
• Top with homemade granola or
2. Slice your banana down the middle and place
your favorite store bought granola
on a plate.
• ½ cup -¾ cup greek yogurt or
dairy free yogurt alternative
3. Then add your preferred yogurt,
• Chia seeds, hemp hearts, peanut blueberries, granola, nut/seed butter, and
butter or any nut/seed butter to chia seeds or hemp hearts to top.
top! 4. Top with any other toppings your heart
desires and enjoy.
5. (Serves 1)
TROPICAL MIXED BERRY SMOOTHIE
Ingredients: Instructions:
• 4-5 frozen strawberries 1. Place all frozen fruits in a blender. Then add
• ¼ cup frozen banana milk/orange juice.
• ¼ cup frozen mixed berries (blueberries,
2. Then add greek yogurt/dairy free
raspberries, blackberries)
alternative.
• 4-5 pieces of frozen pineapple
3. Add spinach and blend.
• 3-4 frozen mango chunks
• Huge handful of spinach or mixed greens 4. Then, top with granola and chia seeds to
• ½ c plain greek yogurt or dairy-free make it to a bowl, or drink it like a regular
alternative smoothie.
• Optional: Add a spoonful of ground flax,
milk of choice to blend and a splash of
orange juice
GREENS AND GINGER SMOOTHIE
Ingredients: Instructions:
• 1 teaspoon ginger 1. Blend everything together and pour into a
• 6 pieces of frozen pineapple favorite cup.
• ½ a frozen mini cucumber (about 8
2. Top with your favorite granola or drink plain
slices)
• ¼ cup frozen mango
• ½ of a frozen banana
• ¼ cup coconut water to blend
• spoonful of ground flaxseed (optional)
• 2 large handfuls of mixed greens (I
prefer baby spinach and kale)
• ¼ cup granola
APPLE CINNAMON OAT MUFFINS
Ingredients: Instructions:
• 2 cups old fashioned oats 1. Preheat oven to 375 degrees.
• 1 teaspoon baking powder 2. Add all ingredients to a bowl and mix.
• ¼ teaspoon salt 3. To make it vegan: omit the egg and make a
• 1 teaspoon cinnamon
flax egg. Place 1 tablespoon of ground
• 1 cup milk of choice
flaxseed and 3 tablespoons of water, mix,
• 1 egg or flax egg (1 tablespoon of ground
and let sit for 5-10 minutes. It will become the
flaxseed for the flax egg)
• 1 medium ripe banana consistency of egg whites. Add it to the rest
• 1 large or two small apples peeled, cored, of the batter and mix until smooth. This
and diced works seamlessly in place of any recipe that
• 1 teaspoon vanilla extract calls for an egg if you are vegan, allergic, or
• 1-2 tablespoons maple syrup (if desired)
simply do not have any eggs on hand.
4. Add mixture to a lined muffin pan (makes 12
muffins).
5. Bake for 20-25 minutes.
6. Add your favorite nut/seed butter to top
and enjoy!
BANANA PB & CHOCOLATE CHIP MUFFINS
Ingredients: Instructions:
• 2 cups old fashioned oats (add ¼ cup 1. Preheat oven to 375 degrees.
more at a time if batter is too wet) 2. Add all ingredients to a bowl and mix.
• 1 teaspoon baking powder
3. To make it vegan: omit the egg and make a
• a pinch of salt
flax egg. Place 1 tablespoon of ground
• 1 teaspoon cinnamon
flaxseed and 2 tablespoons of water, mix,
• 1 cup milk of choice
• 1 egg and let sit for 5-10 minutes. It will become the
• 1 or 2 medium ripe bananas consistency of egg whites. Add it to the rest
• ¼ cup smooth peanut butter of the batter and mix until smooth. This
• semi-sweet chocolate chips to taste works seamlessly in place of any recipe that
• 1 teaspoon vanilla extract
calls for an egg if you are vegan, allergic, or
• 1-2 tablespoons maple syrup (if
simply do not have any eggs on hand.
desired)
4. Add mixture to a lined muffin pan.
5. Bake for 20-25 minutes.
6. Top with anything you like and enjoy!
Snacks
PRE-RACE BANANA BREAD ENERGY BITES
Ingredients: Instructions:
• 1 ripe banana 1. Mash the banana in a mixing bowl. Add in the
• 1 cup oats other ingredients and mix well.
• 3 tablespoons oat flour or coconut
2. Let the mixture sit for at least 1 hour in the
flour (add 1 teaspoon at a time if you
fridge to set before rolling them into balls
need more if the batter is too runny)
• ⅓ cup peanut butter
because the batter will be sticky from the
• ¼ cup mini chocolate chips banana.
3. Roll into balls and enjoy!
4. This should make about 12-16 energy bites
depending on how big or small you make
them.
*These are a great pre-workout or race snack
because they are higher in carbohydrates thanks to
the banana than the post-race energy bites!
However, you could have either of the energy bite
options as long as you have enough time to digest
before a race!*
POST-RACE ENERGY BITES
Ingredients: Instructions:
• 2 cups rolled oats 1. Mix oats, sunflower butter, chocolate, maple
• 2 tablespoons ground flaxseed syrup, vanilla, and ground flaxseed together
(optional)
until it looks a crumbly cookie dough
• ¼ c semi-sweet chocolate chips
consistency.
chopped to make them smaller or use
mini chocolate chips
2. If it’s too dry to roll into balls, add up to 1
• ½ cup sunflower seed butter tablespoon of oat milk, mix again, and let it sit
• 1 teaspoon vanilla extract for one minute.
• * if mix seem dry add 1 teaspoon-1 3. Then roll into balls, refrigerate for 30 minutes
tablespoon of oat milk (or milk of or more and enjoy!
choice)
4. These will keep for one week in the fridge.
5. Makes roughly 32 bites, but depends on how
big or small you want them.
EASY SNACK IDEAS & THEIR BENEFITS
On-the-go snack ideas: Why athletes need snacks:
• Trail mix - Runners need to have quick snacks available
- mix of nuts, seeds, cereals, dried to maintain their energy levels.
fruit, pretzels, chocolate chips,
- This is important for anyone, so these quick
or anything your heart desires
snack ideas will help stave off that
• Energy or protein bars from the
mid-afternoon slump and be ready for
grocery store
- choose a bar that will make you action.
feel good - Just meals alone are rarely enough for an
- choose a bar higher in carbs athlete, and although everyone is different,
and less in fat and protein for snacks are vital to bridge the gap between
before the run fuel, and a bar
meals and provide consistent energy
with a bit more protein and fat
throughout the day.
for post race fuel
- While it would be wonderful to always have
• Tortilla chips & guacamole
- can be really simple to pack up some homemade energy bites on hand all
• Chopped fruits & vegetables: the time, in the real world, time runs out.
- add yogurt/nut butter/seed - So, here are some easy snacks so that you
butter as dips for fruit or are never caught hangry!
hummus with veggies
- Enjoy!
Lunch & Dinner
 BALSAMIC GLAZE
AVOCADO TOAST
SERVES ONE, NEXT PAGE
BALSAMIC GLAZE AVOCADO TOAST
Ingredients: Instructions:
• 1-2 slices of sourdough bread (or your 1. Toast your bread to your liking.
favorite bread) 2. While waiting for the bread to toast, add
• ¼ cup white beans or chickpeas beans to a bowl and mash with a fork.
• ½ of an avocado (more or less depending 3. Add the avocado to the bean mixture along
on how much bread you use and
with lemon juice and spices.
preference)
4. Once the toast is ready, add the
• Juice of half a lemon
• ¼ teaspoon each: dried parsley, dried basil
avocado/bean spread to it and top that with
(or fresh) microgreens, a sprinkle of chili flakes, and a
• Add garlic & onion powder, salt & pepper to drizzle of balsamic glaze.
taste 5. Enjoy!
• Microgreens, chili flakes, and balsamic glaze
to top! (I use store-bought balsamic glaze,
*This levels up avocado toast with a little bit
but you can do a drizzle of balsamic if you
of extra fiber and protein form the beans. To
do not have it.
make this a more filling meal, add a fried egg
or tofu scramble on top of your toast or on
the side.*
VEGGIE PASTA WITH FRESH BASIL
Ingredients: Instructions:
• 1 package of pasta (500g) 1. Cook pasta according to package
• 1 large jar of marinara sauce (28oz instructions. In the last 2 minutes of your
or 2 regular jars) (I use Rao’s)
pasta cooking, add the chopped zucchini.
• 1 tablespoon olive oil
Then, drain pasta & zucchini and set aside.
• 1 package of tempeh (8oz)
2. In a pan, heat olive oil on medium heat and
• 1 zucchini, chopped
• Fresh basil to top add spices. Toast the spices for one minute,
• Parmesan to top (optional) stirring often.
• SEASONINGS: 3. Break up the tempeh with your hands into
• 1 ½ teaspoons italian seasoning small crumbles and add to the oil and ,spices.
• ½ teaspoon chili flakes
Mix well and cook the tempeh for 5 minutes.
• ¼ teaspoon garlic powder
Then, add the marinara sauce and simmer
• ¼ teaspoon onion powder
for about 5 minutes, or until heated through.
• salt & pepper to taste
4. Add the pasta and zucchini to a 9x16 dish
and pour the sauce over the top of it. Mix in
freshly chopped basil, and parmesan if you
would like, and enjoy!
DECONSTRUCTED TOFU
SUSHI BOWLS
SERVES FOUR, NEXT PAGE
DECONSTRUCTED TOFU SUSHI BOWLS Instructions:
1. Prepare rice using your preferred method. To make
Ingredients: the rice taste more like sushi rice, microwave the
• 1 block of extra firm tofu rice vinegar and sugar together until sugar is
• 1 english cucumber dissolved, and add it to the rice and mix thoroughly.
• 1 avocado This is recommended but not necessary.
• 2 tablespoons Thai sweet ginger 2. After taking the tofu out of the package, press it for
sauce (can be found at most
about 10-15 minutes. This will get the extra moisture
grocery stores)
out so it is ready for cooking. I wrap my tofu in a
• 2 packages of frozen microwavable
white rice, or cook 2 cups of rice in clean dish towel and put it on a plate with a heavy
your preferred method pot lid on top of it.
• 1 tablespoon olive oil/avocado oil for 3. While waiting for the tofu to press, chop the
cooking cucumber and avocado into long, thin pieces, about
• 3 tablespoons rice vinegar 2-3 inches long.
(optional)
4. Unwrap the tofu, and cut it into thin strips and then
• 3 teaspoons sugar (optional)
cut it the other way to get rectangle/square pieces.
• pieces of nori (seaweed) to add to
the bowls (optional)
5. Heat oil in a pan and add tofu. Cook thoroughly until
• soy sauce to taste tofu is golden. Add the Thai sweet ginger sauce. Mix.
6. Add rice to bowls, then add cucumber, tofu,
avocado, soy sauce & nori, and enjoy!
 LEMON HERB SALAD

SERVES TWO-FOUR, NEXT PAGE

Ingredients:
LEMON HERB SALAD Instructions:
• Cauliflower 1. Preheat oven to 425 degrees.
• Avocado 2. Then, place as much cauliflower and white
• Spinach
beans as you would like into a bowl with olive
• Quinoa
oil, paprika, onion & garlic powder, dried
• White beans ( 1 can)
oregano & parsley, and mix.
Spices & Herbs
• paprika 3. Add onto a parchment lined baking sheet.
• onion & garlic powder 4. Place in the oven and bake for 15-20 minutes.
• salt & pepper 5. While the cauliflower and beans are baking,
• dried oregano add 1 part quinoa and 2 parts water to a pot.
• dried parsley
Bring that to a boil and then put it on low
• fresh parsley (for dressing)
heat for about 15 minutes or until the excess
Lemon Herb Dressing
water has evaporated and the quinoa is
• ¼ cup olive oil
• juice of 1 lemon cooked.
• 1 teaspoon dijon mustard 6. To make the dressing add all ingredients to a
• 1 tablespoon fresh parsley blender and blend until smooth. Add to a jar.
• 2 teaspoons white balsamic vinegar 7. When everything is ready, add spinach to
• 1.5 teaspoons agave syrup/honey
bowls and top with quinoa, cauliflower &
• 1 teaspoon dried oregano
beans, avocado, and dressing. Enjoy!
• salt & pepper to taste
 CAPRESE PIZZA

SERVES THREE-FOUR, NEXT PAGE

CAPRESE PIZZA
Ingredients: Instructions:
• 1 pre-made pizza 1. Roll out pizza dough into a large circle. Take a fork and
dough make a few holes in the pizza dough.
• 1 package of cherry
2. Preheat oven to 500 degrees and be sure to put a pizza
tomatoes, chopped in
stone in the oven while it is preheating.
halves
3. Pre-bake the pizza crust for 5 minutes at 500. Then,
• 1 teaspoon crushed
garlic carefully take the pizza stone with the pizza crust out of
• Fresh sliced the oven with oven mitts.
mozzarella (comes in a 4. Next, place halved tomatoes in a bowl with a drizzle of olive
log at the store, oil and place on a lined baking sheet. Roast tomatoes on
usually)
Broil for 5 minutes or until cooked and golden.
• 1-2 tablespoon(s) olive
5. While tomatoes cook, brush olive oil and garlic over the
oil
pizza crust. Then, add slices of fresh mozzarella to cover it.
• Fresh basil to top
• Balsamic glaze to top 6. Add the tomatoes when they are finished, and place the
• Chili flakes to top pizza back into the oven at 425 degrees for about 10-12
minutes or until cheese is melted and golden. Carefully take
out of the oven with mitts, and add fresh basil, chilli flakes,
and balsamic glaze to the top. Cut into slices, and enjoy!
Desserts
SWEET POTATO LAVA CAKE BROWNIES
Ingredients: Instructions:
• 1 cup of mashed Japanese sweet 1. Bake sweet potato at 350 degrees for 45
potato minutes so it’s easily mashed.
• ¼ cup milk of choice
2. Add one cup mashed sweet potato to a bowl
• 1 teaspoon of vanilla extract
with milk and vanilla extract. Mix well.
• ⅓ cup cocoa powder
3. Add all other ingredients and stir.
• ¼ cup almond butter (or nut/seed
butter of choice) 4. Line an 8x8 baking pan with parchment
• Pinch of sea salt paper and pour the batter into it. SPread out
• 3 tablespoons maple syrup evenly across the pan and add chocolate
• ½ teaspoon baking soda chips/nuts or other toppings to the top, if
Add-ins (optional):
desired.
• Chocolate chips, nuts of choice if
5. Bake the lava cake brownies at 350 degrees
desired
for 25-30 minutes. The brownies will be gooey
in texture because they are made with sweet
potato, but make sure a toothpick comes out
almost clean from the pan after it is baked.
Let cool for ten minutes or more, and enjoy!
KEY LIME PROTEIN-PACKED “SOFT-SERVE”
Ingredients: Instructions:
• 1 container of cottage cheese 1. Wash and zest a lime to get 1 teaspoon of zest.
(16oz) (I, know it sounds bad, but Then, juice the lime to get 2 teaspoons of lime
you do not taste it!) juice.
• 1 teaspoon lime zest 2. Add the cottage cheese, lime zest and juice, and
• 2 teaspoons lime juice
maple syrup/honey to a high speed blender and
• ¼ cup maple syrup or honey (more
blend until smooth.
to taste)
3. Crush the graham crackers into pieces.
• 3 full graham cracker sheets
crushed into small pieces & crumbs 4. Add the cottage cheese mixture to a
freezer-safe dish with a lid. Pour the cottage
cheese into the container and add the graham
cracker pieces to mix in. Secure container with a
lid.
5. Freeze your future soft-serve for 1-2 hours, or
until it is the consistency of soft-serve. It is best if
eaten right away after getting to the soft-serve
point. Scoop and enjoy! (Serves 2-3)
DESSERT OR LATE NIGHT SNACK IDEAS
Ideas: Why dessert or night snacks are important:
Often times, runners are burning calories both
• Cereal (Pick out your favorite cereal
throughout the day and during their workouts. This
and milk. Lower sugar options are
great if you enjoy cereal more can mean that they are found hungry again after
frequently, but there is room for other dinner. Some nights might call for going out to ice
cereals in moderation. Many cereals cream with friends or celebrating a birthday with
are fortified with vitamins too) cake, but other nights, runners may need something
• Smoothies
more nourishing or filling if they are extra hungry. My
• Yogurt bowl with your favorite
two previous recipes are balanced with protein,
toppings (For example, if you want
healthy fats, and carbs, to make for well-rounded
cookies but are extra hungry, try
adding some yogurt on the side.) sweet snacks that can be eaten to satisfy a sweet
• Dates stuffed with any nut/seed tooth and fill you up. Though my previous recipes are
butter with sea salt & chocolate chips reminiscent of traditional desserts, they honestly are
• A night out getting dessert with not. They are made to give runners some extra
friends! (Food is not just fuel, it is
nutrients. So, if you feel like you want to grab frozen
meant to be enjoyed and bring a
yogurt with friends, go right ahead, or, if you feel like
source of happiness and community!
you need something more nutrient dense and
Ice-cream, cookies, brownies are all a
part of a balanced life!) delicious, you have my recipes to choose from!
HYDRATION MOCKTAILS
CHERRY-LIME HYDRATION MOCKTAIL
Ingredients: Instructions:
• ¼ cup tart cherry juice 1. Fill a glass with ice and add tart cherry juice,
• ⅓ cup coconut water coconut water, and lime juice. Top off the
• Juice of half a lime and a lime
glass with sparkling water (it can be any
slice to garnish
flavor).
• Sparkling water to fill the glass
2. Garnish with a slice of lime, and enjoy!

*Tart cherry juice promotes muscle recovery and

coconut water has naturally occurring electrolytes
like potassium, calcium, and a bit of sodium. This drink
makes for a perfect post-workout beverage to
hydrate you!*
WATERMELON-MINT HYDRATION MOCKTAIL
Ingredients: Instructions:
• ½ cup coconut water 1. Fill a glass with ice and add watermelon
• Fresh watermelon cut into pieces. Crush the pieces with the back of a
pieces (crush pieces at the
spoon, then add ice and more un-crushed
bottom of glass and add
watermelon pieces.
more along with ice)
2. Pour coconut water into your glass and add
• Fresh mint, chopped
• Sparkling water to fill the chopped mint to taste. Top off the glass with
glass sparkling water (it can be any flavor).
3. Garnish with a mini slice of watermelon, and
enjoy!

*Watermelon contains a lot of water and is a very

hydrating fruit. So, this mocktail has delicious
watermelon mixed with coconut water to give you
naturally occurring electrolytes like potassium,
calcium, and a bit of sodium, to replenish your
electrolytes after a run in the heat! This is also a
great drink to make in summer, sitting by the pool.*
ENJOY!