Lentil and Vegetable Soup

A hearty, comforting soup made with lentils, vegetables, tomatoes, and herbs. Lentils provide plant-based protein, carbohydrates, and fibre, making this soup a nourishing option for lunch, dinner, or meal prep. Pair it with a carbohydrate-rich side for a more complete meal for athletes.

Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4 servings

Ingredients

  • 1 cup dry lentils, rinsed and drained

  • 2 carrots, diced

  • 1 medium onion, diced

  • 2 celery stalks, diced

  • 4 cups low-sodium vegetable broth

  • 2 garlic cloves, minced

  • 1 can (14.5 oz/398 mL) diced tomatoes

  • 1 tsp dried thyme

  • 1 tbsp olive oil

  • Salt and black pepper, to taste

Directions

  1. Heat the olive oil in a large pot over medium heat.

  2. Add the onion and garlic and sauté for 2-3 minutes, until fragrant and the onion begins to soften.

  3. Add the carrots and celery and cook for approximately 5 minutes, stirring occasionally.

  4. Stir in the lentils, vegetable broth, diced tomatoes, thyme, salt, and black pepper.

  5. Bring the soup to a boil.

  6. Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils and vegetables are tender.

  7. Taste and adjust the seasoning as needed.

  8. Serve warm, or allow the soup to cool before dividing it into airtight containers for meal prep.

Try Different Flavour Profiles

  • Mediterranean: Add oregano, spinach, zucchini, and a squeeze of lemon. Top with fresh parsley and feta.

  • Curried Lentil: Add 1-2 tsp curry powder, turmeric, and a pinch of cumin for a warm, spiced flavour.

  • Italian: Add Italian seasoning, zucchini, spinach, and white beans. Serve with whole-grain bread.

  • Smoky: Add smoked paprika and a pinch of chili flakes for a deeper, smoky flavour.

  • Creamy: Stir in a small amount of coconut milk or plain Greek yogurt before serving.

You can use green, brown, or red lentils. Cooking time may vary depending on the type of lentils used.

Athlete Tip

Make soup a complete meal: Lentils provide plant-based protein and carbohydrates, but pairing the soup with additional carbohydrate and protein sources can help athletes meet higher energy and recovery needs.

Try serving it with whole-grain bread, a pita, crackers, rice, or potatoes for additional carbohydrates. For more protein, add Greek yogurt, cheese, tofu, chicken, or another protein-rich side.

Soup is also a great option after training because it provides fluids, carbohydrates, and electrolytes, while the lentils contribute protein and fibre.

Meal prep: Make a large batch and portion it into individual containers. Store in the refrigerator for up to 3-4 days or freeze individual portions for longer-term meal prep.

Nutrition

Approximate; based on 1 of 4 servings and will vary depending on the type of lentils, broth, vegetables, and amount of oil used.

  • Calories: ~300 kcal

  • Carbohydrates: ~45 g

  • Protein: ~18 g

  • Fat: ~6 g

  • Fiber: ~17 g

Suggested serving: 1 bowl of lentil soup + whole-grain bread, pita, rice, or another carbohydrate-rich side. For a higher-energy or post-training meal, add an additional protein source and/or extra carbohydrates.

Coconut Curry Chicken

A creamy, flavourful meal made with tender chicken, coconut milk, aromatic curry spices, and spinach. This comforting curry is easy to prepare and reheats well, making it a great option for busy weeknights and meal prep.

Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4 servings

Ingredients

  • 1 lb (450 g) boneless, skinless chicken breast, diced

  • 1 tbsp olive oil

  • 1 medium onion, chopped

  • 2 tbsp curry powder

  • 1 can (400 mL/13.5 oz) coconut milk

  • 2 cups fresh spinach

  • ½ tsp salt, or to taste

  • Black pepper, to taste

  • Cooked rice or quinoa, for serving

Directions

  1. Heat the olive oil in a large skillet or pot over medium heat.

  2. Add the onion and sauté for 3-5 minutes, until softened and translucent.

  3. Add the diced chicken and cook for 5-7 minutes, stirring occasionally, until browned on all sides.

  4. Stir in the curry powder and cook for about 30 seconds, until fragrant.

  5. Pour in the coconut milk and season with salt and black pepper.

  6. Bring the mixture to a gentle simmer and cook for 8-10 minutes, stirring occasionally, until the chicken is fully cooked and the sauce has thickened slightly.

  7. Stir in the spinach and cook for 2-3 minutes, until wilted.

  8. Taste and adjust the seasoning as needed.

  9. Serve warm over cooked rice or quinoa.

Try Different Flavour Profiles

  • Chickpea Curry: Replace some or all of the chicken with chickpeas for a plant-based option.

  • Tofu Curry: Swap the chicken for firm tofu. For extra texture, pan-fry the tofu before adding it to the curry.

  • Veggie-Packed: Add bell peppers, carrots, broccoli, zucchini, or cauliflower.

  • Thai-Inspired: Add fresh ginger, garlic, lime juice, and a little red curry paste. Top with fresh cilantro.

  • Mango Curry: Add diced mango near the end of cooking for a sweet and savoury combination.

For a plant-based version, use tofu or chickpeas and choose a vegetable broth or other plant-based ingredients if additional liquid is needed.

Athlete Tip

Pair it with carbohydrates: Chicken provides high-quality protein to support muscle repair and recovery, while coconut milk provides energy from fat. Adding rice or quinoa provides the carbohydrates athletes need to fuel training and replenish glycogen stores.

For a higher-energy meal, increase the portion of rice or quinoa and add carbohydrate-rich vegetables such as sweet potato, peas, or chickpeas. You can also add fruit on the side.

For a higher-protein plant-based version, choose tofu, chickpeas, or edamame and consider adding a higher-protein non-dairy yogurt as a topping or side.

Meal prep: Divide the curry and rice or quinoa into individual containers once cooled. Store in the refrigerator for up to 3-4 days and reheat thoroughly before serving.

Nutrition

Approximate; based on 1 of 4 servings of curry without rice or quinoa. Nutrition will vary depending on the type of coconut milk, chicken, and amount of oil used.

  • Calories: ~390 kcal

  • Carbohydrates: ~12 g

  • Protein: ~30 g

  • Fat: ~26 g

  • Fiber: ~3 g

Suggested serving: 1 serving of coconut curry chicken and 1-1½ cups cooked rice or quinoa. For athletes with higher energy needs, increase the carbohydrate portion or add a side of fruit or another carbohydrate-rich food.

Turkey Chili

A hearty, flavour-packed chili made with lean ground turkey, kidney beans, corn, and vegetables. It’s packed with protein and fibre, making it a satisfying meal for busy weeknights, meal prep, or post-training recovery. 

Prep time: 10 minutesCook time: 45 minutesServings: 6 servings

Ingredients

  • 2 tsp olive oil

  • 1 medium yellow onion, chopped

  • 3 garlic cloves, minced

  • 1 medium red bell pepper, chopped

  • 1 lb (450 g) extra-lean ground turkey

  • 2-4 tbsp chili powder, depending on the brand and desired spice level

  • 2 tsp ground cumin

  • 1 tsp dried oregano

  • ¼ tsp cayenne pepper

  • ½ tsp salt, plus more to taste

  • 1 can (28 oz/796 mL) diced or crushed tomatoes

  • 1¼ cups chicken broth

  • 2 cans (15 oz/398 mL each) dark red kidney beans, rinsed and drained

  • 1 can (15 oz/398 mL) corn, rinsed and drained

Optional toppings:

  • Shredded cheese

  • Avocado

  • Tortilla chips

  • Fresh cilantro

  • Sour cream or plain Greek yogurt

Directions

  1. Heat the olive oil in a large pot over medium-high heat.

  2. Add the onion, garlic, and red bell pepper. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

  3. Add the ground turkey and cook, breaking it apart with a spoon, until no longer pink.

  4. Stir in the chili powder, cumin, oregano, cayenne pepper, and salt. Cook for about 20-30 seconds, until fragrant.

  5. Add the tomatoes, chicken broth, kidney beans, and corn. Stir well to combine.

  6. Bring the chili to a boil, then reduce the heat to low.

  7. Cover partially and simmer for 30-45 minutes, stirring occasionally, until the chili has thickened and the flavours have come together.

  8. Taste and adjust the seasonings as needed.

  9. Serve warm with your favourite toppings.

Try Different Flavour Profiles

  • Classic: Top with shredded cheddar, avocado, cilantro, and plain Greek yogurt.

  • Southwest: Add black beans, extra corn, diced avocado, and a squeeze of lime.

  • Sweet Potato: Add 1-2 cups of diced sweet potato while the chili simmers for additional carbohydrates and fibre.

  • Smoky: Add smoked paprika and a small amount of chipotle peppers for a deeper flavour.

  • Vegetarian: Replace the turkey with an additional can of beans, lentils, or crumbled tofu and use vegetable broth instead of chicken broth.

Athlete Tip

A great meal-prep option: This chili provides a combination of protein from turkey and kidney beans and carbohydrates from beans, corn, and tomatoes. The fibre from the beans and vegetables also helps make it a filling meal.

For athletes with higher energy needs or after a hard training session, serve the chili with an additional carbohydrate-rich food such as rice, whole-grain bread, tortilla chips, potatoes, or cornbread.

You can also increase the protein and energy content by adding cheese, avocado, Greek yogurt, or extra turkey as a topping.

Meal prep: Divide the chili into individual containers once cooled. Store in the refrigerator for up to 3-4 days or freeze individual portions for a convenient meal later.

Nutrition

Approximate; based on 1 serving (about 1½ cups) before optional toppings. Nutrition will vary depending on the ground turkey, broth, canned ingredients, and toppings used.

  • Calories: ~350 kcal

  • Carbohydrates: ~40 g

  • Protein: ~30 g

  • Fat: ~8 g

  • Fiber: ~10 g

Suggested serving: 1½ cups turkey chili and a carbohydrate-rich side such as rice, whole-grain bread, tortilla chips, or cornbread. Add avocado, cheese, or Greek yogurt for additional energy and healthy fats.

Slow Cooker BBQ Chicken and Quinoa Bowls

A comforting, protein-rich meal made with tender shredded chicken, fluffy quinoa, sweet corn, bell peppers, and smoky BBQ flavours. This easy slow cooker recipe is perfect for busy training days and makes a convenient meal-prep option for lunch or dinner.

Prep time: 10 minutes
Cook time: 2-3 hours
Servings: 4 bowls

Ingredients

  • 1¼ cups chicken broth

  • 1 cup quinoa, uncooked and rinsed

  • 1 cup frozen corn kernels

  • 1 cup red bell pepper, chopped

  • 1 cup BBQ sauce

  • ½ cup onion, diced

  • 2 tsp fresh garlic, minced

  • ½ tbsp ground cumin

  • ½ tbsp smoked paprika

  • ½ tsp chili powder

  • ¼ tsp salt

  • Black pepper, to taste

  • ½ lb (225 g) boneless, skinless chicken breast

  • Fresh cilantro, for garnish

  • Green onion, chopped, for garnish

  • Cheddar cheese, for garnish, optional

Directions

  1. Rinse the quinoa under cold water and drain well.

  2. Add the quinoa, chicken broth, corn, red bell pepper, BBQ sauce, onion, garlic, cumin, smoked paprika, chili powder, liquid smoke, salt, and black pepper to a slow cooker. Stir until well combined.

  3. Add the chicken breasts into the quinoa mixture, making sure they are surrounded by the liquid.

  4. Cover and cook on high for 2-3 hours, or until the quinoa has absorbed most of the liquid and the chicken reaches an internal temperature of 165°F (74°C).

  5. Carefully remove the chicken from the slow cooker and shred it using two forks.

  6. Return the shredded chicken to the slow cooker and stir it into the quinoa mixture.

  7. Divide the mixture evenly between 4 bowls.

  8. Top with additional BBQ sauce, cilantro, green onion, and cheddar cheese, if desired.

  9. Serve warm.

Try Different Flavour Profiles

  • Southwest: Add black beans, avocado, corn, salsa, and a squeeze of lime.

  • Spicy BBQ: Add extra chili powder, jalapeños, or your favourite hot sauce.

  • Cheesy BBQ: Top with shredded cheddar or Monterey Jack cheese and add sliced green onions.

  • Fresh and Crunchy: Add chopped cucumber, tomatoes, avocado, and fresh cilantro before serving.

  • Smoky Chipotle: Replace some of the BBQ sauce with chipotle sauce or add a small amount of chipotle powder.

You can swap the vegetables based on what you have available. Black beans, zucchini, carrots, or frozen mixed vegetables can all work well.

Athlete Tip

Make it a recovery meal: This bowl provides carbohydrates from quinoa and corn along with protein from chicken and quinoa, making it a great option after training. Carbohydrates help replenish glycogen stores, while protein supports muscle repair and recovery.

For athletes with higher energy needs or after a hard training session, increase the portion of quinoa or add another carbohydrate-rich food such as rice, potatoes, whole-grain bread, or fruit. Add avocado, cheese, or a drizzle of olive oil for additional energy.

Meal prep: Divide the cooked mixture into individual airtight containers and refrigerate for up to 3-4 days. Reheat thoroughly before eating. Keep fresh toppings such as avocado, cilantro, and green onion separate until serving.

Nutrition

Approximate; based on 1 of 4 servings and the original recipe. Nutrition will vary depending on the specific BBQ sauce, chicken, cheese, and portion sizes used.

  • Calories: ~412 kcal

  • Carbohydrates: ~74 g

  • Protein: ~21 g

  • Fat: ~4 g

  • Fiber: ~5 g

Suggested serving: 1 bowl. For a higher-energy meal, add extra quinoa, rice, avocado, cheese, or a piece of fruit on the side.


Cowboy Soup

A hearty one-pot meal packed with lean ground beef, potatoes, beans, corn, and colourful vegetables simmered in a rich tomato broth. This filling soup provides a combination of protein, carbohydrates, and fibre, making it a great option for lunch, dinner, or meal prep on busy training days.

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 8 bowls

Ingredients

  • 2 tbsp olive oil

  • 1 medium yellow onion, diced

  • 3 celery stalks, diced

  • 4 cloves garlic, minced

  • 2 lb (900 g) lean ground beef

  • 1 lb (450 g) Yukon Gold potatoes, cut into 1-inch pieces

  • 4 carrots, peeled and sliced

  • 1 (14.5 oz / 411 g) can green beans, drained

  • 3 tbsp tomato paste

  • 1 (14.5 oz / 411 g) can diced tomatoes, with juices

  • 1 (15 oz / 425 g) can black-eyed peas, drained and rinsed

  • 1 (15 oz / 425 g) can corn, drained

  • 4-6 cups (1-1.5 L) beef broth

  • 2 tsp Italian seasoning

  • 1 tsp smoked paprika

  • 2 tsp chili powder

  • Salt and black pepper, to taste

  • Red pepper flakes, optional

  • Shredded cheddar or Parmesan cheese, optional, for serving

  • Green onions, optional, for garnish

Directions

  1. Heat the olive oil in a large Dutch oven or soup pot over medium-high heat.

  2. Add the onion and celery and cook for 2-3 minutes, or until softened.

  3. Add the minced garlic and cook for another 1-2 minutes, until fragrant.

  4. Add the ground beef and cook until browned and no longer pink, breaking it apart with a spoon as it cooks. Drain excess fat if needed.

  5. Add the potatoes, carrots, green beans, tomato paste, diced tomatoes, black-eyed peas, corn, Italian seasoning, smoked paprika, chili powder, salt, and black pepper.

  6. Add 4 cups of beef broth and stir to combine. Add up to 2 additional cups of broth depending on your preferred soup consistency.

  7. Bring the soup to a boil over high heat.

  8. Reduce the heat to medium-low, cover, and simmer for approximately 14-16 minutes, or until the potatoes are fork-tender.

  9. Taste and adjust the seasoning with additional salt, pepper, or red pepper flakes as desired.

  10. Ladle the soup into bowls and top with shredded cheese and green onions, if desired.

  11. Serve warm.

Try Different Flavour Profiles

  • Tex-Mex: Add black beans, taco seasoning, jalapeños, avocado, and fresh cilantro. Top with tortilla chips.

  • Spicy: Add extra chili powder, red pepper flakes, diced jalapeños, or hot sauce.

  • Cheesy: Stir shredded cheddar into individual bowls and top with green onions.

  • Smoky BBQ: Add a small amount of BBQ sauce and extra smoked paprika for a smoky-sweet flavour.

  • Vegetable-Packed: Add zucchini, bell peppers, spinach, or extra carrots for more vegetables.

You can easily swap the black-eyed peas for black beans, kidney beans, pinto beans, or another canned bean you have available. Frozen mixed vegetables can also be used to save preparation time.

Athlete Tip

Make it a recovery meal: This soup provides protein from ground beef and beans, carbohydrates from potatoes, corn, and beans, and fibre from the vegetables and legumes. This combination can help support muscle repair, replenish glycogen stores, and keep you feeling satisfied after training.

For athletes with higher energy needs or after a hard training session, pair the soup with a whole-grain roll, cornbread, rice, or another carbohydrate-rich side. You can also add extra cheese or avocado for additional energy.

Meal prep: This soup is great for batch cooking. Divide into individual airtight containers and refrigerate for up to 4 days. Reheat on the stovetop or in the microwave until heated through.

Freezer-friendly: Allow the soup to cool completely before transferring it to freezer-safe containers. Freeze for up to 3 months and thaw in the refrigerator before reheating.

Nutrition

Approximate; based on 1 of 8 servings and will vary depending on the lean-to-fat ratio of the ground beef, amount of broth, and toppings used.

  • Calories: ~449 kcal

  • Carbohydrates: ~36 g

  • Protein: ~39 g

  • Fat: ~17 g

  • Fiber: ~10 g

Suggested serving: 1 bowl. For a higher-energy meal, add a whole-grain roll, cornbread, rice, tortilla chips, avocado, or shredded cheese.


Slow Cooker Turkey Meatballs

Tender homemade turkey meatballs simmered in a rich tomato sauce for an easy, protein-rich meal. Serve them with whole-wheat pasta, polenta, or a whole-grain bun for a balanced lunch or dinner, or prepare a batch ahead of time for convenient meal prep.

Prep time: 30 minutes
Cook time: 2-4 hours
Servings: 38 meatballs

Ingredients

  • â…“ cup (80 mL) non-fat milk

  • 3 large eggs

  • 20 oz (570 g) 93% lean ground turkey

  • 12 oz (340 g) sweet Italian turkey sausage

  • ¾ cup Italian breadcrumbs, plus 2 tbsp

  • ¼ cup freshly grated Parmesan, Pecorino, or Asiago cheese, plus extra for serving

  • ¼ cup fresh parsley, finely chopped

  • 1½ tsp kosher salt

  • ½ tsp black pepper

  • ½ tsp garlic powder

  • 2 × 24 oz (680 g) jars tomato pasta sauce, or homemade tomato sauce

Directions

  1. Preheat the oven to 450°F . Line 2 baking sheets with parchment paper or lightly grease them.

  2. In a large bowl, whisk together the milk and eggs.

  3. Add the ground turkey, turkey sausage, breadcrumbs, cheese, parsley, salt, pepper, and garlic powder.

  4. Gently mix with your hands or a fork until just combined. Avoid overmixing or compacting the meat.

  5. Shape the mixture into approximately 38 meatballs, about 1½ inches (4 cm) in diameter, and arrange them evenly on the prepared baking sheets.

  6. Bake for 3 minutes. Remove the trays, carefully turn the meatballs, and return them to the oven, switching the position of the trays.

  7. Bake for another 3 minutes. The meatballs should be lightly browned on the outside but will not be fully cooked yet.

  8. Lightly coat a slow cooker with cooking spray.

  9. Arrange a layer of meatballs in the bottom of the slow cooker and pour half of the tomato sauce over them.

  10. Add the remaining meatballs and pour the remaining sauce over the top.

  11. Cover and cook on high for approximately 2 hours or low for approximately 4 hours, until the meatballs are fully cooked and reach an internal temperature of 160°F (71°C).

  12. Serve warm with your choice of whole-wheat pasta, polenta, whole-grain buns, or vegetables.

Try Different Flavour Profiles

  • Classic Italian: Add extra parsley, basil, oregano, and Parmesan. Serve with whole-wheat spaghetti and tomato sauce.

  • Mediterranean: Add oregano, lemon zest, and a little crumbled feta. Serve with roasted vegetables and couscous.

  • Spicy: Add red pepper flakes or chili flakes to the meatball mixture and use a spicy tomato sauce.

  • BBQ Turkey Meatballs: Swap the tomato sauce for your favourite BBQ sauce and serve with roasted potatoes or rice.

  • Meatball Bowls: Serve over quinoa or rice with roasted vegetables and a sprinkle of Parmesan.

You can also make smaller meatballs for sandwiches, wraps, or snacks. If using a different type of ground meat, cooking time and nutrition information may vary.

Athlete Tip

Make it a recovery meal: Turkey meatballs provide protein to support muscle repair and recovery, while pairing them with pasta, rice, polenta, potatoes, or another carbohydrate-rich food provides carbohydrates to help replenish glycogen stores after training.

For athletes with higher energy needs or after a hard training session, serve 4–6 meatballs with a generous portion of whole-wheat pasta, rice, or potatoes. Add vegetables and a drizzle of olive oil or Parmesan for additional nutrients and energy.

Meal prep: Make a large batch and portion the meatballs with pasta, rice, or vegetables into individual containers. Store in the refrigerator for up to 4 days and reheat thoroughly before serving.

Freezer-friendly: Cooked meatballs can be frozen with the sauce for up to 2 months. Thaw overnight in the refrigerator before reheating.

Nutrition

Approximate; based on 1 meatball with approximately 1.25 oz (35 g) sauce. Nutrition will vary depending on the specific turkey, sausage, breadcrumbs, cheese, and pasta sauce used.

  • Calories: ~65 kcal

  • Carbohydrates: ~4 g

  • Protein: ~6 g

  • Fat: ~3 g

  • Fiber: ~1 g

Suggested serving: 4-6 meatballs with whole-wheat pasta, rice, polenta, potatoes, or a whole-grain bun. Add vegetables or a side salad for a more complete meal.


Slow Cooker Chicken and Rice

A creamy, comforting one-pot meal made with tender chicken, brown rice, vegetables, and cheddar cheese. With a combination of protein, carbohydrates, and vegetables, this easy slow cooker recipe is a great option for lunch, dinner, meal prep, or post-training recovery.

Prep time: 15 minutes
Cook time: 3 hours on high or 6 hours on low
Servings: 4

Ingredients

  • Cooking spray

  • 1 yellow onion, diced

  • 1 lb (450 g) boneless, skinless chicken breasts, diced

  • 1 cup brown rice, uncooked

  • 1 tsp dried thyme

  • 1 tsp salt

  • ¼ tsp black pepper

  • 4 cloves garlic, minced

  • 1 tbsp Dijon mustard

  • 2 cups chicken broth

  • 3 cups frozen mixed vegetables

  • ½ cup cheddar cheese, grated

  • Fresh parsley, optional, for garnish

Directions

  1. Rinse the brown rice under cold running water in a fine-mesh sieve until the water runs mostly clear.

  2. Lightly coat the slow cooker with cooking spray.

  3. Add the onion, diced chicken, brown rice, thyme, salt, pepper, garlic, Dijon mustard, and chicken broth to the slow cooker.

  4. Stir gently until the ingredients are evenly combined.

  5. Cover and cook on high for approximately 3 hours or low for approximately 6 hours, until the chicken is fully cooked and the rice is tender.

  6. About 5 minutes before the end of the cooking time, prepare the frozen vegetables according to the package directions, or microwave until heated through.

  7. Stir the vegetables and grated cheddar cheese into the chicken and rice mixture.

  8. Continue cooking for approximately 5 minutes, or until the cheese has melted and everything is heated through.

  9. Garnish with fresh parsley, if desired, and serve warm.

Try Different Flavour Profiles

  • Mediterranean: Use oregano instead of thyme and add spinach, cherry tomatoes, feta, and lemon juice.

  • Mexican-Inspired: Add cumin, chili powder, corn, black beans, salsa, and shredded cheddar.

  • Creamy Mushroom: Add sliced mushrooms and spinach and finish with a sprinkle of Parmesan cheese.

  • Broccoli Cheddar: Use broccoli as the main vegetable and add extra cheddar for a classic combination.

  • Garlic & Herb: Add extra garlic, Italian seasoning, parsley, and Parmesan cheese.

Use regular brown rice rather than instant rice for the best texture. White rice can be used, but it may result in a softer or mushier texture.

Athlete Tip

Make it a recovery meal: This recipe provides a combination of carbohydrates from brown rice and vegetables and protein from chicken and cheese. Carbohydrates help replenish glycogen stores after training, while protein supports muscle repair and recovery.

For athletes with higher energy needs or after a hard training session, increase the carbohydrate portion by adding extra rice, a piece of fruit, whole-grain bread, or another carbohydrate-rich side. You can also add extra chicken or cheese if you need more protein.

Meal prep: Divide the cooked chicken and rice into individual airtight containers and refrigerate for up to 5 days. When reheating, add a small splash of water before microwaving to help prevent the rice from drying out.

Nutrition

Approximate; based on 1 of 4 servings. Nutrition will vary depending on the specific brands and ingredients used.

  • Calories: ~484 kcal

  • Carbohydrates: ~60 g

  • Protein: ~39 g

  • Fat: ~11 g

  • Fiber: ~8 g

Suggested serving: 1 serving. For a higher-energy meal, add extra rice, vegetables, fruit, whole-grain bread, or another carbohydrate-rich food.


Crockpot Lasagna

A comforting, protein-rich lasagna made right in the slow cooker with lean ground beef, spinach, whole-wheat-style noodles, cottage cheese, and melted mozzarella. It’s an easy, balanced meal for busy weeknights, meal prep, or feeding a group.

Prep time: 30 minutes
Cook time: 3-4 hours
Servings: 8

Ingredients

  • 1 tsp avocado oil or olive oil

  • 1 lb (450 g) lean ground beef 

  • ½ medium yellow onion, finely diced

  • 5 cloves garlic, minced

  • 2 tsp dried Italian seasoning

  • ½ tsp salt

  • ¼ tsp black pepper

  • 1 (24 oz/680 mL) jar marinara sauce

  • 1½ cups water

  • 3 oz (85 g) fresh spinach, roughly chopped

  • 8 oz (225 g) uncooked lasagna noodles, broken into small pieces

  • 2 cups (8 oz/225 g) shredded mozzarella cheese, divided

  • 1 cup cottage cheese, lightly drained

  • â…“ cup shredded Parmesan cheese

  • Fresh basil, optional, for garnish

Directions

  1. Heat the avocado or olive oil in a large skillet over medium-high heat.

  2. Add the ground beef, onion, garlic, Italian seasoning, salt, and black pepper. Break the beef apart with a spoon and cook for 8-10 minutes, or until the beef is fully cooked and the onion has softened.

  3. Drain any excess fat from the skillet if needed.

  4. Lightly coat the inside of a slow cooker with cooking spray.

  5. Transfer the cooked beef and onion mixture to the slow cooker.

  6. Add the marinara sauce, water, chopped spinach, broken lasagna noodles, and 1½ cups of the mozzarella cheese. Stir gently until combined.

  7. Dollop the cottage cheese over the mixture and gently fold it in, being careful not to completely mix it throughout.

  8. Sprinkle the remaining mozzarella and Parmesan cheese evenly over the top.

  9. Cover and cook on LOW for 3-4 hours, or until the noodles are tender and the lasagna is heated through.

  10. Turn off the slow cooker and let the lasagna sit for a few minutes before serving.

  11. Garnish with fresh basil and additional Parmesan cheese, if desired.

Try Different Flavour Profiles

  • Classic Italian: Add extra Italian seasoning, basil, oregano, and Parmesan.

  • Vegetable-Packed: Add mushrooms, zucchini, bell peppers, or extra spinach.

  • Chicken Lasagna: Substitute lean ground chicken for the ground beef.

  • Spicy: Add red pepper flakes or a small amount of hot Italian seasoning to the meat mixture.

  • Mediterranean-Inspired: Use spinach, zucchini, roasted red peppers, and feta alongside the mozzarella.

You can substitute part-skim ricotta for cottage cheese. For a gluten-free option, use gluten-free lasagna noodles.

Athlete Tip

Make it a recovery meal: This lasagna provides carbohydrates from the noodles and marinara sauce and protein from lean beef, cottage cheese, mozzarella, and Parmesan. Carbohydrates help replenish glycogen stores after training, while protein supports muscle repair and recovery.

For athletes with higher energy needs or after a hard training session, pair your lasagna with a carbohydrate-rich side such as garlic bread, roasted potatoes, or fruit. Add a side salad or extra vegetables for additional fibre and micronutrients.

Meal prep: Divide leftovers into individual containers and refrigerate for up to 4 days. Reheat until heated through. Lasagna can also be frozen in individual portions for an easy future meal.

Nutrition

Approximate; based on 1/8 of the recipe. Nutrition will vary depending on the specific brands and ingredients used.

  • Calories: ~380 kcal

  • Carbohydrates: ~31 g

  • Protein: ~30 g

  • Fat: ~15 g

  • Fiber: ~3 g

Suggested serving: 1 portion (approximately 1â…“ cups). For a higher-energy meal, add garlic bread, extra pasta, roasted potatoes, or fruit.


Crockpot Buffalo Chicken Stuffed Sweet Potatoes

Tender, shredded buffalo chicken served over baked sweet potatoes and finished with a drizzle of ranch. This easy slow-cooker meal is packed with protein and carbohydrates, making it a great option for lunch, dinner, meal prep, or post-training recovery.

Prep time: 10 minutes
Cook time: 4-6 hours
Servings: 8

Ingredients

  • 2 lbs (900 g) boneless, skinless chicken breasts or thighs, or a combination of both

  • 1 cup hot sauce, such as Frank’s RedHot

  • â…“ cup ghee, coconut oil, or butter

  • 3 tbsp coconut aminos

  • 1½ tsp garlic powder

  • ½ tsp cayenne pepper, optional

  • 8 small sweet potatoes, approximately 7 oz (200 g) each

  • Ranch dressing, for serving

Directions

  1. Place the chicken in a slow cooker.

  2. In a small saucepan over medium-high heat, combine the hot sauce, ghee, coconut aminos, garlic powder, and cayenne pepper, if using.

  3. Stir until the ghee has melted and the sauce is well combined.

  4. Pour the buffalo sauce over the chicken in the slow cooker.

  5. Cover and cook on low for 4-6 hours, or until the chicken is tender and fully cooked.

  6. While the chicken cooks, bake the sweet potatoes until they are fork-tender. For small sweet potatoes, this typically takes about 40-50 minutes at 400°F (200°C).

  7. Remove the cooked chicken from the slow cooker and shred it using two forks.

  8. Return the shredded chicken to the slow cooker and toss with the buffalo sauce.

  9. Slice open the baked sweet potatoes and gently fluff the centres with a fork.

  10. Top each sweet potato with shredded buffalo chicken.

  11. Drizzle with ranch dressing and additional buffalo sauce, if desired.

  12. Serve warm.

Make It Your Own

  • Add vegetables: Top with sliced green onions, shredded carrots, celery, or a side of roasted vegetables.

  • Add extra carbohydrates: For higher energy needs, serve with additional potatoes, rice, quinoa, or whole-grain bread.

  • Make it a bowl: Skip the sweet potato and serve the buffalo chicken over rice or quinoa with vegetables.

  • Add creaminess: Top with Greek yogurt or a ranch-style yogurt dressing.

  • Adjust the heat: Reduce or omit the cayenne pepper for a milder flavour, or add extra hot sauce for more spice.

You can also use leftover shredded chicken and toss it with buffalo sauce for a faster version of this meal.

Athlete Tip

Great for recovery: This meal provides protein from the chicken and carbohydrates from the sweet potato. Protein supports muscle repair and recovery, while carbohydrates help replenish glycogen stores after training.

For athletes with higher energy needs or after a hard training session, increase the carbohydrate portion by adding extra sweet potato, rice, quinoa, beans, or fruit. Add vegetables on the side for additional fibre, vitamins, and minerals.

Meal prep: Prepare the buffalo chicken in a large batch and portion it into containers with baked sweet potatoes. Store in the refrigerator and reheat thoroughly before serving. Keep ranch dressing and fresh toppings separate until ready to eat.

Nutrition

Approximate; based on the buffalo chicken only and does not include the sweet potato or ranch dressing. Nutrition will vary depending on the type of chicken, hot sauce, and fat used.

  • Calories: ~221 kcal

  • Carbohydrates: ~3 g

  • Protein: ~22 g

  • Fat: ~13 g

  • Fiber: ~3 g

Suggested serving: 1 stuffed sweet potato with approximately 1/8 of the buffalo chicken. For a higher-energy meal, add extra sweet potato or another carbohydrate-rich side such as rice, quinoa, or fruit.