OCSI TRACK & FIELD
TIPS, VIDEOS, AND INSPIRATION
For the Busy Athlete
Quick Breakfast Options
Put all ingredients (fruit, yogurt, spinach) in a bag and put it in the fridge or freezer the night before
Throw all ingredients in a blender with liquid of choice (water, fruit juice, milk, etc)
Yogurt with granola
Put it in a bowl and enjoy!
Eggs and toast
hard boil eggs the night before & put in the fridge
slice eggs and place on toast with avocado slices
I like to add some spice to my life (basil, a little cheese, chili powder...) have fun with it.
Quick Lunch Options
LEFTOVERS from dinner!
Salad (I know you don't want to hear it) I eat this everyday for lunch-
Cabbage, lettuce, tomatoes, beans, cucumber, hard-boiled eggs, and bell peppers
Top with a pinch of salt and sesame oil
You can use tortillas, pita bread, or lettuce to hold your favorite fillings
Fillings- peppers, onions, spinach, cabbage, lean meats (turkey, chicken, fish), quinoa, a little cheese, and/or beans
Spice it up- Chili sauce, light mayo, salad dressings, etc
Quick Dinner Options- The Robbins' Faves
With Rice- Rice cookers are life savers!
Pineapple Curry- 25 min
Saute veggies till cooked through (10 min) - 1 chopped sweet potato, 1 chopped onion, 1 chopped green bell pepper, handful of frozen green beans
Add and simmer (10 min) - 4 spoonfuls of Thai red curry paste, 400ml of coconut milk, 200 ml of stock (veggie or meat based)
Stir in chopped Pineapple & a few chopped coriander leaves ( 2-3 min)
Nabe- 10 min
Gotta love it when you can buy the stock from the store!
My favorite ingredients- tofu, spinach, bok choy, bean sprouts, and mushrooms
Fried Rice- 15 min
Saute chopped onions and peppers till cooked and set aside (5 min)
Saute chopped tofu till warmed through & set aside (5 min)
Scramble two eggs
Combine rice, onions, peppers, tofu, and eggs with a pinch of salt, soy sauce and a little rice vinegar
Combine 1/4 cut pumpkin, 1/2 chopped onion, 1 chopped bell pepper, nutmeg, cinnamon, chili powder, garlic, Gram Marsala, and coriander in a pot with water just covering the veggies
Boil till soft (15 min)
Blend with a little milk
Optional toppings - cheese, green onions, nutmeg
Boil 1 can diced/sauce tomato, 3 large chopped tomatoes, a pinch of salt, a pinch of sugar, chopped basil leaves till thick (15-20 min)
Blend with a small amount of milk
Optional toppings- cheese, onions, peppers, crackers
I like it with a half grilled cheese
Boil any extra veggies from the week (carrots, celery, potatoes, onions, peppers, sprouts, pumpkin, etc) in broth of choice
Robbins Alfredo for all types of pasta
My favorite sauces are leftover soups as listed above or my favorite Alfredo (it's a little bit of a cheat)
Melt butter in a pan with a lot of chopped garlic, salt and pepper
Stir in cream cheese till smooth
Add in Fresh grated Parmesan cheese till melted
Stir in milk a little at a time till you like the consistency
Spinach leaves, saute'd peppers, and saute'd onions
Breakfast for dinner!
Egg and veggie wraps
Egg white omelets & browned sweet potatoes!
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