Chickpea and Avocado Salad
A fresh, colourful plant-based salad made with chickpeas, creamy avocado, crisp cucumber, and juicy tomatoes. It’s an easy no-cook meal that provides carbohydrates, fibre, healthy fats, and plant-based protein. Enjoy it on its own, in a wrap, or as a side dish.
Prep time: 10 minutes
Cook time: 0 minutes
Servings: 4 servings
Ingredients
1 can (540 mL/19 oz) chickpeas, drained and rinsed
1 ripe avocado, diced
1 cup cherry tomatoes, halved
1 cucumber, diced
Juice of 1 lemon
Salt and black pepper, to taste
¼ cup fresh cilantro or parsley, chopped
Directions
In a large bowl, combine the chickpeas, avocado, cherry tomatoes, and cucumber.
Squeeze the lemon juice over the salad and season with salt and black pepper.
Gently toss the ingredients together, being careful not to mash the avocado.
Add the fresh herbs and gently mix again.
Serve immediately or divide into individual containers for meal prep.
Try Different Flavour Profiles
Mediterranean: Add crumbled feta, Kalamata olives, red onion, and oregano. Drizzle with olive oil.
Southwest: Add corn, black beans, bell pepper, cilantro, and a squeeze of lime. Top with salsa.
Greek-Inspired: Add cucumber, tomatoes, feta, olives, and a sprinkle of dried oregano.
Crunchy: Add chopped bell pepper, shredded carrots, or pumpkin seeds for extra crunch.
Creamy Herb: Add a spoonful of plain Greek yogurt or a non-dairy yogurt and extra fresh herbs.
Avocado can brown over time, so for meal prep, squeeze a little extra lemon juice over the avocado and store the salad in an airtight container.
Athlete Tip
Add carbohydrates and protein: This salad is a great plant-based option, but chickpeas alone may not provide enough protein or energy for a complete post-training meal for many athletes.
To make it more filling and recovery-friendly, pair the salad with a carbohydrate-rich food such as whole-grain pita, a wrap, quinoa, rice, potatoes, or whole-grain crackers. You can also add extra protein with edamame, tofu, lentils, Greek yogurt, or a plant-based protein source.
For a higher-energy meal, add olive oil, nuts, seeds, or an additional serving of avocado.
Meal prep: Prepare the salad ahead of time and keep refrigerated. For the best texture, add the avocado shortly before eating if possible.
Nutrition
Approximate; based on 1 of 4 servings and will vary depending on the size of the avocado, chickpeas, and specific ingredients used.
Calories: ~250 kcal
Carbohydrates: ~32 g
Protein: ~8 g
Fat: ~11 g
Fiber: ~10 g
Suggested serving: 1 serving + a carbohydrate-rich side such as whole-grain pita, a wrap, quinoa, rice, or potatoes. For a more substantial post-training meal, add an additional protein source.
Mediterranean Baked Sweet Potatoes
A colourful, plant-based meal made with roasted sweet potatoes, crispy chickpeas, and a creamy garlic-herb sauce. Packed with carbohydrates, fibre, and plant-based protein, this is a great option for lunch, dinner, or a lighter post-training meal.
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 4
Ingredients
Sweet Potatoes & Chickpeas
4 medium sweet potatoes
1 (15 oz/425 g) can chickpeas, rinsed and drained
½ tbsp olive oil
½ tsp cumin
½ tsp coriander
½ tsp cinnamon
½ tsp smoked paprika
Pinch of sea salt
Garlic-Herb Sauce
¼ cup hummus or tahini
Juice of ½ lemon
¾-1 tsp dried dill
3 cloves garlic, minced
1–2 tbsp water or unsweetened almond milk, as needed to thin
Salt, to taste
Parsley-Tomato Topping
¼ cup cherry tomatoes, diced
¼ cup fresh parsley, chopped
3 tbsp red onion, finely chopped
2 tbsp lemon juice
Chili garlic sauce, optional
Directions
Preheat the oven to 400°F (204°C) and line a large baking sheet with parchment paper or foil.
Rinse and scrub the sweet potatoes. Cut them in half lengthwise to reduce the cooking time.
Add the chickpeas to a bowl and toss with olive oil, cumin, coriander, cinnamon, smoked paprika, and a pinch of salt.
Place the chickpeas on the prepared baking sheet. Rub the cut side of the sweet potatoes with a small amount of olive oil and place them cut-side down on the baking sheet.
Roast for approximately 25 minutes, or until the sweet potatoes are fork-tender and the chickpeas are golden and slightly crispy.
While the sweet potatoes and chickpeas cook, prepare the garlic-herb sauce. Whisk together the hummus or tahini, lemon juice, dill, and garlic. Add a little water or unsweetened almond milk until the sauce reaches a pourable consistency.
In a small bowl, combine the tomatoes, parsley, red onion, and lemon juice. Set aside to allow the flavours to combine.
Remove the sweet potatoes and chickpeas from the oven once cooked.
Turn the sweet potatoes cut-side up and gently mash the flesh with a fork.
Top each sweet potato with roasted chickpeas, garlic-herb sauce, and parsley-tomato salad. Add chili garlic sauce if desired and serve immediately.
Try Different Toppings
Mediterranean: Add cucumber, olives, feta, and a squeeze of lemon.
Extra Protein: Add grilled chicken, salmon, eggs, or extra chickpeas.
Creamy: Add a spoonful of Greek yogurt or extra hummus.
Spicy: Add chili garlic sauce, red pepper flakes, or sliced jalapeños.
Fresh & Crunchy: Add cucumber, shredded carrots, pumpkin seeds, or fresh herbs.
You can use tahini instead of hummus in the garlic-herb sauce. If using tahini, add a little extra lemon juice or water to reach the desired consistency.
Athlete Tip
Make it a more complete recovery meal: Sweet potatoes provide carbohydrate to help replenish glycogen stores, while chickpeas provide plant-based protein and fibre. For athletes with higher energy or protein needs, add a protein-rich food such as grilled chicken, salmon, eggs, Greek yogurt, tofu, or additional chickpeas.
Boost energy: Add avocado, feta, hummus, tahini, pumpkin seeds, or a drizzle of olive oil for additional energy and healthy fats.
Meal prep: The sweet potatoes, chickpeas, and sauce can be prepared ahead of time and stored separately in the refrigerator. Reheat the sweet potatoes and chickpeas before adding the fresh toppings and sauce.
Nutrition
Approximate; based on 1 of 4 servings and does not include optional toppings. Nutrition will vary depending on the size of the sweet potatoes and specific ingredients used.
Calories: ~308 kcal
Carbohydrates: ~55 g
Protein: ~11 g
Fat: ~6 g
Fiber: ~12 g
Suggested serving: 1 stuffed sweet potato. For a higher-energy or higher-protein meal, add a protein-rich food and/or extra carbohydrate such as grilled chicken, tofu, Greek yogurt, pita, rice, or another sweet potato.
Tuna Melt Wrap
A quick, protein-packed wrap made with tuna, Greek yogurt, vegetables, and melted cheese. With protein and carbohydrates in one easy meal, it’s a great option for lunch, a quick meal between activities, or post-training recovery.
Prep time: 2 minutes
Cook time: 7 minutes
Servings: 1 wrap
Ingredients
1 can (5 oz/142 g) tuna, drained
2 tbsp plain Greek yogurt
½ tbsp Dijon or regular mustard
Juice of ½ lemon (about 1 tbsp)
¼ cup corn
¼ cup red onion, finely diced
1 tbsp dill relish or capers
½ tsp garlic powder
¼ tsp black pepper
¼ cup shredded mozzarella or cheddar cheese
1 large whole-grain wrap or burrito-sized tortilla
Small amount of olive oil, for cooking
Directions
Drain the tuna and add it to a medium bowl.
Add the Greek yogurt, mustard, lemon juice, corn, red onion, dill relish or capers, garlic powder, and black pepper.
Mix until well combined. If the mixture seems dry, add a little extra lemon juice or Greek yogurt.
Warm the tortilla for 10–20 seconds in the microwave under a damp paper towel to make it easier to fold.
Place the tortilla on a clean surface and sprinkle the shredded cheese near the bottom edge, leaving some space around the sides.
Spoon the tuna mixture over the cheese.
Fold the sides of the tortilla toward the centre, then fold the bottom edge over the filling and roll tightly into a wrap.
Heat a skillet over medium heat and lightly coat with olive oil.
Place the wrap seam-side down and cook for 3–4 minutes, gently pressing down occasionally.
Flip the wrap and cook for another 2–3 minutes, or until golden brown and the cheese is melted.
Slice in half and serve warm.
Build Your Meal
For a more complete athlete-friendly meal, pair the tuna melt wrap with a carbohydrate-rich side and fruit or vegetables.
For more carbohydrates: Add a banana, apple, grapes, roasted potatoes, or a side of whole-grain crackers.
For more energy: Add avocado to the wrap or serve with hummus and pita.
For extra vegetables: Add spinach, tomato, cucumber, or bell peppers to the wrap.
For higher protein needs: Serve with Greek yogurt, cottage cheese, or a glass of milk on the side.
Make It Ahead
Prepare the tuna mixture up to 2 days ahead and store it in an airtight container in the refrigerator. Assemble and toast the wrap when you're ready to eat for the best texture. Leftover assembled wraps can be refrigerated for 1-2 days and reheated in a skillet, air fryer, or microwave.
Athlete Tip
Make it a recovery meal: This wrap provides a combination of protein and carbohydrates, making it a convenient option after training. Protein from the tuna, Greek yogurt, and cheese supports muscle repair, while the wrap and corn provide carbohydrates to help replenish energy stores.
Nutrition
Approximate; based on 1 wrap and will vary depending on the tortilla, cheese, and specific ingredients used.
Calories: ~500 kcal
Carbohydrates: ~48 g
Protein: ~52 g
Fat: ~11 g
Fiber: ~3 g
Suggested serving: 1 large wrap. For higher energy needs, pair with fruit, yogurt, potatoes, or another carbohydrate-rich side.
Make-Ahead Grain Bowls
A customizable, balanced meal made with whole grains, protein-rich foods, colourful vegetables, and flavourful toppings. These bowls are perfect for meal prep and can be mixed and matched based on what you have available.
Prep time: 15 minutes
Cook time: 20 minutes
Servings: 4 bowls
Ingredients
Grain
2 cups cooked brown rice, quinoa, couscous, farro, or another grain
Protein
1 lb (450 g) cooked chicken breast, salmon, lean beef, tofu, chickpeas, or beans
Vegetables
3 cups mixed vegetables, such as broccoli, bell peppers, carrots, cucumber, cherry tomatoes, spinach, or roasted vegetables
Toppings
½ avocado, sliced
¼ cup feta cheese or shredded cheddar, optional
¼ cup pumpkin seeds, sunflower seeds, or chopped nuts, optional
Fresh herbs, such as parsley or cilantro
Sauce
½ cup hummus, tzatziki, pesto, salsa, or your favourite dressing
Directions
Cook your chosen grain according to the package directions and allow it to cool slightly.
Prepare your protein. If using chicken, beef, or tofu, season and cook until fully cooked. If using canned beans or chickpeas, drain and rinse well.
Wash and chop your vegetables. Roast or sauté vegetables that need cooking, or use fresh vegetables for a quick option.
Divide the cooked grain evenly among 4 meal-prep containers.
Add the protein to each container.
Divide the vegetables evenly between the bowls.
Add your desired toppings, such as avocado, cheese, seeds, nuts, or fresh herbs.
Store the sauce separately when possible to prevent the ingredients from becoming soggy.
Refrigerate until ready to eat. Add the sauce just before serving and mix everything together.
Try Different Flavour Profiles
Mediterranean: Quinoa + chicken + cucumber + tomatoes + spinach + feta + hummus or tzatziki.
Southwest: Brown rice + chicken or black beans + corn + peppers + avocado + salsa.
Teriyaki: Rice + chicken or tofu + broccoli + carrots + edamame + teriyaki sauce + sesame seeds.
Greek: Couscous + chicken + cucumber + tomatoes + olives + feta + tzatziki.
Burrito Bowl: Rice + lean beef or chicken + black beans + corn + peppers + avocado + salsa.
Peanut-Lime: Rice + chicken or tofu + cabbage + carrots + edamame + peanut-lime sauce.
You can easily swap ingredients based on what you have available. Frozen vegetables, canned beans, leftover cooked meat, and pre-cooked grains can make meal prep faster and more budget-friendly.
Athlete Tip
Build your bowl around your training needs: Grain bowls are easy to adjust depending on how much energy you need.
For more carbohydrates: Add extra rice, quinoa, potatoes, beans, corn, or fruit.
For more protein: Increase the portion of chicken, beef, fish, tofu, beans, or add Greek yogurt-based sauce.
For more energy: Add avocado, nuts, seeds, cheese, pesto, or a drizzle of olive oil.
Before training: Choose a higher-carbohydrate bowl and keep the portion of high-fat toppings smaller if you find that fat makes you feel too full during training.
After training: Include a generous serving of carbohydrates and a good source of protein to support recovery.
Meal Prep and Storage
Prepare 4 bowls at once for an easy grab-and-go lunch or dinner. Store in airtight containers in the refrigerator and enjoy within 3–4 days. Keep sauces, avocado, and other fresh toppings separate when possible and add them just before eating.
Nutrition
Approximate; nutrition will vary significantly depending on the grain, protein, vegetables, toppings, and sauce you choose.
A balanced bowl will generally provide:
Carbohydrates: ~40-70 g
Protein: ~25-40 g
Fat: ~10–20 g
Fiber: ~6–10 g
Suggested serving: 1 grain bowl. For athletes with higher energy needs, increase the grain and protein portions and/or add a carbohydrate-rich side such as fruit, whole-grain bread, or roasted potatoes.
Chicken Quesadillas
A quick, balanced quesadilla made with tender chicken, colourful vegetables, and a moderate amount of melted cheese in a whole-wheat tortilla. It’s an easy lunch, dinner, or post-training meal that can be customized with your favourite vegetables and toppings.
Prep time: 10 minutes
Cook time: 7 minutes
Servings: 4 quesadillas
Ingredients
4 large (10-inch) whole-wheat tortillas
12 oz (340 g) cooked chicken breast, shredded or diced
1 cup chopped green bell peppers
½ cup chopped broccoli
1 oz (28 g) shredded cheddar cheese
1 oz (28 g) shredded pepper jack cheese
Cooking spray or a small amount of olive oil
Salsa, for serving, optional
Directions
If using cooked chicken breast, shred or dice it into small, bite-sized pieces.
Chop the bell peppers and broccoli into small pieces.
In a small bowl, combine the cheddar and pepper jack cheese.
Place one tortilla on a clean cutting board or work surface.
Sprinkle the cheese mixture over one half of the tortilla.
Add approximately ¼ cup of vegetables and 3 oz (85 g) of chicken over the cheese.
Fold the empty half of the tortilla over the filling to create a half-moon quesadilla. Gently press down to flatten.
Repeat with the remaining tortillas and filling.
Heat a large non-stick skillet over medium heat and lightly coat with cooking spray or olive oil.
Place 1-2 quesadillas in the skillet, depending on the size of your pan.
Cook for 3-4 minutes per side, or until the tortilla is golden brown and the cheese has melted. Adjust the heat as needed to prevent burning.
Remove from the skillet and let rest for 1 minute before cutting each quesadilla into 4 triangles.
Serve warm with salsa, if desired.
Build Your Plate
For a more complete meal, pair your quesadilla with additional vegetables and a carbohydrate-rich side.
For more carbohydrates: Serve with rice, roasted potatoes, corn, black beans, or fruit.
For more vegetables: Add a side salad, sliced cucumber, tomatoes, or extra roasted vegetables.
For more energy: Add avocado, guacamole, or a side of Greek yogurt-based dip.
For extra protein: Add more chicken or serve with Greek yogurt or cottage cheese on the side.
Try Different Flavour Profiles
Southwest: Add black beans, corn, salsa, avocado, and a sprinkle of chili powder.
Fajita: Add sautéed onions and bell peppers and season the chicken with cumin and chili powder.
Greek: Swap the cheddar and pepper jack for feta and mozzarella. Add spinach, tomatoes, and oregano.
BBQ Chicken: Add a small amount of BBQ sauce to the chicken and pair with red onion and cheddar.
Buffalo Chicken: Toss the chicken with buffalo sauce and add a drizzle of ranch or Greek yogurt dressing.
Use leftover cooked chicken and frozen vegetables to make this recipe even quicker. You can also swap the vegetables based on what you have available.
Athlete Tip
Make it a recovery meal: Chicken and cheese provide protein to support muscle repair, while the whole-wheat tortilla provides carbohydrates to help replenish energy stores after training.
For a harder training session or if you have higher energy needs, increase the carbohydrate portion by serving the quesadilla with rice, potatoes, beans, corn, or fruit. You can also add avocado or a small amount of olive oil for additional energy.
Meal Prep
Prepare the chicken and chopped vegetables ahead of time so the quesadillas can be assembled quickly. Cooked quesadillas are best enjoyed fresh, but leftovers can be refrigerated in an airtight container for up to 3 days. Reheat in a skillet or air fryer to help maintain a crispy tortilla.
Nutrition
Approximate; based on 1 quesadilla and will vary depending on the tortilla, chicken, cheese, and toppings used.
Calories: ~410 kcal
Carbohydrates: ~38 g
Protein: ~37 g
Fat: ~13 g
Suggested serving: 1 quesadilla. For a higher-energy meal or post-training recovery, add rice, potatoes, beans, fruit, or another carbohydrate-rich side.
Chicken Hummus Wrap
A fresh, filling wrap made with tender chicken, creamy hummus, crunchy vegetables, sun-dried tomato pesto, and crispy Parmesan. With protein, carbohydrates, vegetables, and healthy fats, it’s a great option for lunch, meal prep, or a quick post-training meal.
Prep time: 10 minutes
Cook time: 15 minutes
Servings: 4 wraps
Ingredients
4 large (10-inch) whole-wheat wraps or tortillas
8 tbsp hummus
4 tbsp sun-dried tomato pesto
12 oz (340 g) cooked chicken breast, sliced
2 cups fresh spinach, chopped
1 small English cucumber, sliced
¼ red onion, thinly sliced
4 oz (115 g) Parmesan cheese, freshly grated
Salt and black pepper, to taste
Balsamic glaze, for drizzling
Small amount of olive oil, for toasting
Directions
Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
Spread the Parmesan cheese evenly over the baking sheet.
Bake for 15-18 minutes, or until golden brown and crispy.
Remove from the oven and allow the Parmesan to cool for a few minutes before breaking it into smaller crisps.
Place one tortilla on a clean work surface.
Spread 2 tbsp hummus and 1 tbsp sun-dried tomato pesto over the tortilla.
Add approximately 3 oz (85 g) chicken, followed by ¼ of the spinach, cucumber, red onion, and crispy Parmesan.
Season the vegetables with a small pinch of salt and black pepper.
Drizzle with a small amount of balsamic glaze.
Fold the sides of the tortilla inward, tuck the bottom edge over the filling, and tightly roll into a wrap.
Heat a small amount of olive oil in a non-stick skillet over medium heat.
Place the wrap seam-side down and toast for about 1 minute per side, rotating until lightly golden and crisp. This step is optional but recommended.
Slice in half and serve with extra vegetables, a side salad, or another carbohydrate-rich side.
Try Different Flavour Profiles
Mediterranean: Add tomatoes, cucumber, feta, olives, and a squeeze of lemon.
Greek: Swap the pesto for tzatziki and add spinach, cucumber, tomato, and feta.
BBQ Chicken: Replace the pesto with BBQ sauce and add shredded carrots and cabbage.
Southwest: Add black beans, corn, avocado, salsa, and a sprinkle of chili powder.
Pesto Chicken: Use regular basil pesto instead of sun-dried tomato pesto and add roasted red peppers.
You can swap the vegetables based on what you have available. Rotisserie chicken or leftover cooked chicken can also make this recipe even quicker.
Build Your Plate
For a more complete meal, pair your wrap with additional carbohydrates, vegetables, or fruit.
For more carbohydrates: Add roasted potatoes, whole-grain crackers, pita, rice, or fruit.
For more vegetables: Serve with a side salad, carrots, cucumber, or roasted vegetables.
For more energy: Add avocado, extra hummus, nuts, or seeds.
For extra protein: Increase the chicken or serve with Greek yogurt or cottage cheese on the side.
Athlete Tip
Make it a recovery meal: This wrap provides protein from the chicken, hummus, and Parmesan, while the tortilla provides carbohydrates to help replenish energy stores after training. Vegetables add fibre and important vitamins and minerals.
For harder training sessions or higher energy needs, add a carbohydrate-rich side such as fruit, potatoes, rice, or whole-grain crackers. You can also add avocado or extra hummus for additional energy.
Meal Prep
Prepare the chicken, vegetables, crispy Parmesan, and other fillings ahead of time and store them separately in airtight containers in the refrigerator. Assemble wraps as needed for the best texture. Prepared components can generally be kept refrigerated for up to 4–5 days, depending on the ingredient.
Nutrition
Approximate; based on 1 wrap and will vary depending on the tortilla, chicken, hummus, cheese, pesto, and toppings used.
Calories: ~533 kcal
Carbohydrates: ~43 g
Protein: ~39 g
Fat: ~22 g
Fiber: ~2 g
Suggested serving: 1 large wrap. For higher energy needs or post-training recovery, add fruit, potatoes, rice, or another carbohydrate-rich side.
