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Outline

Dorm Room Cooking:


Performance Nutrition for Collegiate Athletes





By






Chef John Wesley McWhorter, MS, CSCS
Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

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Whats Inside?

Dorm Room Cooking. You are joking, right?

A little information about the authors. Yes we are qualified dont worry.

Performance Nutrition Building Blocks
o Basics
o Timing
o Recovery
o Mental Focus

Meal Planning
o Rules for planning a meal
o Competition planning
o
Dorm Room Kitchen
o Set Up
o Utensils and equipment
o Food Safety

The Grocery Store
o Rules for the store

Recipe List

Items for Morning Time

Items for Afternoon and Evening Time

Items for Anytime of the Day

Cant find something? Look here.












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Dorm Room Cooking you are joking, right?


Dorm Room Cooking might sound like an oxymoron but we believe and will show
you that college dorm rooms and unhealthy eating do not have to be a way of life for
the collegiate athlete.

Our goal from the start was to introduce some basic and simplistic food and meal
ideas that could be incorporated into the diet of the average collegiate athlete. After
countless requests for practical nutritional meal ideas + cheap, accessible
performance foods we decided to do something about it.

We developed a survey, interviewed coaches across collegiate sports, strength
coaches, researchers and current and former athletes to assess the practical needs
and wants of collegiate athletes. Our research led back us to where we started.
Simply using our expertise to design a cookbook that reached the needs of collegiate
athletes.

Practical basically sums up our work. All recipes are 10 ingredients or less + all can
be completed from start to consumption in less than 5 minutes. Oh, did I mention
every recipe can and should be completed in your dorm room?

All of the recipes have been tested twice. Thats right our chef locked himself in a
mock dorm room with a microwave, mini-fridge, blender, Panini press, cheap
ingredients and a head full of ideas. What you will find in this book is a result of the
painstaking trial and error of his work. Several recipes didnt make the cut, some
were too difficult and some quite frankly tasted horrible.

Dont be scared, Cook Book is a loose term. You do not need any cooking experience
to complete the recipes. We have several pictures and explanations to guide you
through the process. A lot of the foods will be familiar with some performance
twists.

The book isnt all-inclusive but we hope to get you started in your efforts of fueling
your body for performance. It is our anthem that all athletes should be fully vested
in their performance and in our opinion that begins and ends with nutrition.

We havent reinvented the wheel. We simply have developed a practical tool and
stepping stone for you the college athlete. It is up to you to fuel your performance.

Keep an eye out for future editions with more recipes for performance + tastier
ideas.

Enjoy.


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A Little Information About The Authors
Chef John Wesley McWhorter, MS, CSCS
o John Wesley is a professionally trained chef, Certified Strength and
Conditioning Specialist and soon to be Registered Dietitian. He holds an
Associates degree in Culinary Nutrition, Bachelors degree in Dietetics
and a Masters degree in Nutrition and Metabolism. John Wesley has
honed his culinary skills in restaurants, catering companies, golf clubs,
school and healthcare foodservice, corporate environment and as a
private chef. Nutrition and physical performance comprise his cooking
and recipe development for both the public and clients alike. John Wesley
is a member of The Academy of Nutrition and Dietetics, The National
Strength and Conditioning Association, Collegiate and Professional Sports
Dietitians, and The American Culinary Federation.


Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN
o Dr. Susan M. Kleiner is a titan in sports nutrition. A renowned authority
on eating for strength, endurance, power and speed, her POWER
EATING program has reshaped the lives of thousands. Dr. Kleiner is the
co-founder and co-CEO of Vynna, LLC, an evidence-based, female-centric
performance nutrition brand. She is an international columnist and
speaker on the subject of High Performance Nutrition, and has consulted
with professional teams, Olympians and elite athletes in all sports. Dr.
Kleiner has been a faculty member at several esteemed universities, has
authored numerous academic chapters, articles and scientific
manuscripts, and has penned 7 books, including the bestselling POWER
EATING, 4th Edition (Human Kinetics, 2014). Dr. Kleiner is a co-founder
and fellow of the International Society of Sports Nutrition and a fellow of
the American College of Nutrition, a member of the American College of
Sports Medicine, Collegiate and Professional Sports Dietitians, and The
National Strength and Conditioning Association.

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Performance Nutrition Building Blocks:


Fuel your body for optimal mental and physical performance, recovery, and
health.

Different than a car, your body cannot run at full tilt until the last drop of fuel is
gone. As your fuel reserves dwindle, your brain will instruct your metabolic systems
to conserve fuel, restricting the availability of fuel to your fundamental systems like
immune function, reproductive health, endocrine system, bone-mineral metabolism,
protein synthesis, and even cognitive function and brain health.

Energy metabolism for exercise is restricted, and your ability to maximize your
training and performance is diminished.

Without the fuel to support health and performance, you are at risk of developing
overtraining, or underfueling syndrome. Once you have put your body into this
condition, most likely, your season is over.

As a human, you want to love what you eat and enjoy yourself when you eat.

Food is nourishment and sustenance.

It is a shared experience with those around us. Breaking bread with others creates
emotional linkages that connect us beyond just the material world. It creates a place
in our brains where we have primitive sensors that record the event in a primal
way, making us more connected to the people with whom and places where we
nourish our bodies and share that fundamental energy source.

As an athlete, you fuel your body for training, recovery, and performance. Without
proper fueling, you cannot optimize any of these factors. As a student-athlete, you
are also fueling your brain for academic performance. You have high demands on
your body and brain to do elite work.

This work takes high performance fueling.


Fast Energy Fuel
Carbohydrate-rich foods are fast energy fuels for building strength, power, speed
and endurance in athletic performance. Athletic performance is built on challenging
the body and mind to push past a current level of fitness. This challenge occurs
during high intensity training, when body systems and mental focus are stressed.
This level of training requires fast carbohydrate fuel.

Foods in this category include but are not limited to:

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Whole grains and cereals


Whole-wheat pasta
Brown rice, basmati or wild rice
Beans and legumes
Potatoes, sweet potatoes, yams
Peas
Carrots
Winter squash
Corn
Deeply colored vegetables, beets and leafy greens
Tomatoes
Fresh fruits with skin
Dried fruits
Fruit juice with pulp



Functional Fuel
Fats are used for both fuel and function in the body.

Fats are integral to cellular structures, cellular function, cellular protection,
and slow burning fuel.

During low- to moderate-intensity exercise, fats contribute about half the energy
required. The more well-trained you are, the better your capacity to use fat as fuel.
Since oxygen transport is required to utilize fat as fuel, it takes longer to convert the
energy from fat to fuel. But the benefit of fat is that once converted, it contributes
more than twice the fuel per gram compared to carbohydrate. Training your body
will give you access to fats for moderate-intensity training, and complement your
carbohydrate stores that also support this training over a long duration.

Foods in this category include but are not limited to:
Fish
Egg yolk (1/day)
Soy
Avocados
Olives & Extra Virgin Olive Oil
Nuts and seeds and their butters and oils
Vegetables oils: canola, coconut, grapeseed

High Performance Proteins for Recovery and Growth

Proteins are the building blocks of your body for growth, recovery and repair.
Proteins are only structural; they are central to the biochemistry of your body:
enzymes, hormones, genetic material, immune function, protein synthesis,
metabolic pathways, hydration, and more.

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As an athlete, you challenge your muscle and connective tissues, and as a
result, microscopic damage occurs.

This damage stresses the tissue just enough to promote growth, enhancing strength,
power, speed and endurance. But you must have the biochemical components that
support the pathways for recovery, repair and growth.

Foods in this category include but are not limited to:
Plant protein: tofu, tempeh, edamame, hummus, beans, nuts, legumes,
unsweetened soy milk
Fish (all) salmon, tuna, shellfish, herring, sardines, mackerel, black cod, and
all wild and safely caught fish.
Eggs
Poultry: chicken and turkey
Lean Meats: beef, lamb, pork
Dairy: milk, mozzarella cheese, cottage cheese, yogurt and other cultured
milk, whey protein



Performance Nutrition Timing:

There are a few rules that will make all the difference for your training:

Never train empty. Never.

If eating too soon before training makes your gut uncomfortable, then you either
need to alter the food choices and timing of your pre-training meal, or you need to
use a supplement that empties rapidly from your stomach and does not cause
stomach upset.

The classic example of this is an early morning workout.

While there are some people who will get up 2 hours ahead of time (say 5 am) to eat
breakfast and then train comfortably at 7 or 8 am, most people would rather sleep.

And then there are those who still will have an upset stomach from eating 2 hours
before training. The best strategy that I have found is to fuel your training with
Vitargo.

You can sleep in, drink it 30-60 minutes before training, and you are fueled and
ready to train without any sense of fullness or bloating, and no hunger setting in
halfway through your workout. You can train hard all the way to the end of the
session, without running out of gas before the finish line.

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This timing works the same way if you train in the middle or at the end of the day.
Instead of a pre-game snack, use Vitargo to fuel your training. You will gain the fuel
much faster in your muscle cells, and get a more productive workout.

You can continue to use Vitargo to fuel your training during long duration
workouts.


Never skip breakfast (even if it comes after early morning training)

Youve been fasting all night long. That puts you in a state of energy deficit, where
your cells cant build.

If you dont give your body the fuel that it needs it will tear down, not build up: the
opposite strategy for athletic success. If you train early, make certain to fuel yourself
before and then eat breakfast afterward.

This cookbook will give you easy, breakfast recipes that you can even take with you
in your gym bag.

Eat regularly all day long

Just like you go into an energy deficit after an overnight fast, the same thing happens
if you extend the time between meals and snacks.

Your energy usage goes up and down throughout the day, and if your body has to
dip too far into the well for energy, your metabolism will slow down to conserve the
energy that you have left.

Eat regularly every 3-4 hours.

Carry food with you in your backpack. Never be at the mercy of fast food or vending
machines. Plan ahead, and follow the quick and easy recipes here to create a true
High Performance Collegiate Diet!


Recovery Nutrition:

Recovery Nutrition is a huge area of sports nutrition research.

The athlete with the best recovery has the best opportunity to win.

Start with fueling yourself right after training or competition. A good target time is
within 30 minutes after training or games, so that you can start to recover, have
time to shower, and then get a robust meal.

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A combination of carbohydrates with protein will help support the process to repair
tissue damage and begin building up new tissue.
Your carbohydrate replenishment will depend on the intensity and duration
of your training that day, as well as your own body weight.

The greater the intensity and the longer duration, and the more muscle mass you
carry, the higher your carbohydrate needs for recovery.

However, the goal is to just get your body moving into recovery mode, and then eat
a robust meal rich in carbohydrate, protein and some high performance fat. I
typically recommend a recovery beverage that contains 50-70 grams of
carbohydrate after hard training.

Your protein need for recovery does not vary based on your body size. Twenty (20)
grams of whey protein is an effective amount to combine with carbohydrate to
boost recovery after training.

The goal of supplementing within 30 minutes after training is to boost your
recovery; not to replace food altogether. Ideally, drink a shake, and then within the
next 2 hours, eat a robust meal.



Nutrition for Mental Focus:

All athletes perform better when they can think clearly and maintain their mental
focus all the way to the end of an exhausting physical event.

As a student-athlete, your mental performance takes a very high priority.

How well you fuel, your recovery strategies, and your ability to rest and sleep, all
impact your academic performance as well as your physical performance.

A key to keeping your mental energy, mood, and focus high, is to fuel your body with
the right nutrients, and to emphasize foods that support your immune system.

Stay well hydrated

Nothing will tank your mental and physical performance faster than dehydration.
Choose low calorie fluids and water. Have a fluid plan. Keep your water bottle full
and by your side!

Drink a minimum of 9-12 cups of fluids/day, and add more for exercise, illness,
travel, hot, dry or humid environment, high altitude, and pregnancy/lactation.

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During exercise drink according to thirst and athletic training guidelines.

Consume enough calories to support your health and training needs.

Combine carbohydrate, protein and high performance fats at every meal and snack
(except limit fats around exercise).

Emphasize your recovery nutrition

Eat cultured foods rich in probiotics and plant foods rich in prebiotic (food for
probiotic cultures) fibers to support a healthy gut and avoid GI upset.

Probiotic-containing foods include yogurt, kefir, buttermilk, sour cream, miso,
tempeh, kombucha, sauerkraut, and sour pickles. Plant foods that contain prebiotic
fibers include ground flaxseed, asparagus, Jerusalem artichokes (sunchokes),
bananas, oatmeal, and legumes.

A diet rich in antioxidant and anti-inflammatory factors that help keep your brain
and body healthy will support your immune system for daily fitness.

Examples of these foods include:

Apples, beans, berries canola oil, citrus fruits and juices, coconut oil, dark leafy
greens, eggs, fatty fish, fish oil, flaxseed meal, ginger, grapeseed oil, green beans,
kale, lean meats, milk, nuts, olives, extra virgin olive oil, onions, pineapple, prunes,
pumpkin and other seeds, soy, turmeric, walnut oil, walnuts, water, wheat germ,
whole grains

There are foods that will stop your recovery and focus in their tracks.

Avoid them.

Limit the frequency and amount of these foods to feel and perform at peak levels:
Alcohol
Caffeine in large doses
Fried foods
Fatty meats
Fatty snack foods
Refined sugars and starches





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Meal Planning:

Food is fuel. In all aspects and in every way food is fuel.

There are cultural considerations, taste, pleasure, costs and other concerns but in
the basic sense food is still fuel for the body. As a student athlete it is vital to
remember that everything that goes in the body is in fact fueling your body either in
a positive or detrimental way.

Every time you eat something ask the question: Will this fuel my sport?

Meal planning will go a long way in helping the decision making process. If you are
hungry and there is only junk around then junk it will be.

Set yourself up for success by planning ahead.

We arent talking about meal prepping days in advance or some extensive process.
Just simple and quick changes that can help to keep your body fueled.

At home eat complete meals + keep your mini fridge stocked with frozen
veggies, chicken or other lean meats.

A ramen or macaroni cup can be quickly transformed into a robust meal with some
added veggies and protein.

Know your breakfast.

Before you go to sleep know what you are going to eat in the morning. The
cookbook will give you some great ideas on make ahead or quick meal items.

Keep good snacks.

Having healthy snacks around prevents junk food binging. Fresh fruit, protein
drinks, nuts, and snack bars. Look for some great recipes in the cookbook to try out.



Competition Planning:

-Night Before Competition:

Your goal for this meal is to top off your fuel and fluid tanks.

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Choose foods that you like + make you feel good. You will need complete meals that
include foods that are rich in carbohydrates, proteins and high performance fats.

Fuel your body with familiar items or do a trial run well ahead of any competition.

Examples of good meals include:

Chicken, baked potato or sweet potato, whole grain bread, cooked
vegetables, salad with vinaigrette dressing, olives or avocado, milk

Bean, rice and chicken burrito with salsa, avocado and cheese and milk

Pasta with lean ground meat and tomato sauce, whole grain roll, vegetable
salad with vinaigrette dressing, olives or avocado, milk


-Morning of Competition:

Pre-game meals are the time individual needs come into play, and only you
can decide what your stomach can handle.

Remember this is not a time to experiment with new foods. No one wants to be
sidelined because of an upset stomach.

This is not the time to focus on getting in fiber; fiber will slow stomach emptying, as
will too much fat.

Limit the fat and fiber in your pre-game meals.

If you can, eat a good breakfast several hours before game time.

Good foods to include:

Low-fiber cereal, toast, energy bars, eggs, fruit, milk, yogurt, water

If you cannot eat far enough before game time to feel comfortable or are prone to an
upset stomach then depend on liquid meals and supplements that contain
carbohydrate, or a combination of carbohydrate and protein.

Vitargo POST is an excellent example.

If you include protein, give yourself 2 hours before game time as a rule.

Foods to include 30-60 minutes before game time:

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Vitargo, is an ideal carbohydrate supplement.
Fruit juice or fresh fruit (small amount)
Other sports drinks (small amount)

The rules are the same for pre-game eating, regardless of the time of day

However, for an afternoon or evening competition you can eat your first one or two
meals with plenty of time for stomach emptying and digestion.

Only you will know when you need to eat your last meal to feel the most
comfortable.

Fuel yourself for performance.




The Dorm Room Kitchen:

Set up your Kitchen

Every single recipe was created in a mock dorm room. Our chef didnt go back to
college but he only used equipment and ingredients that are available to the
everyday collegiate athlete.

Purchase these utensils and equipment and you can make or create anything in this
cookbook.

Mini fridge with a small freezer section
Microwave
Panini press
Personal blender, such as a Magic Bullet
Spoon
Fork
Pairing knife
Whisk
Microwave safe plate
Microwave safe bowl

Food Safety

Dont get yourself sick. Practice food safety. We avoided utilizing any raw meat
products in an effort to reduce the possibility of under-cooking foods.

Rule number one in any kitchen is to be clean.

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Purchase some antibacterial hand soap, dish soap and some antibacterial counter-
top cleaner. Wash your hands, wash the utensils and clean your equipment when
you are done.

Keep cold foods cold and hot foods hot

If it came out of a refrigerator put it back in a refrigerator. Your refrigerator should
always be below 40F*.

Make sure to heat your foods thoroughly. Always heat your food above 140F*.

Remember food doesnt last forever

Look for dates. Throw out anything past its use by date. Pay attention to smells and
growths they are usually an indicator something should not be eaten.



The Grocery Store

Whether your place of shopping is a gas station or a supermarket there are some
guidelines to keep in mind anytime you go for groceries.

Make a list

Its not a difficult task and believe me a list will save you a lot more time than it
takes to write one. Take the advice from someone who grocery shops on a daily
basis: you dont want to be the person walking around in circles or buying random
junk.

A list helps you plan your meals ahead of time. So limit waste and keep more money
in your pocket.

Making a list ahead of time will help you know what you have in stock so you dont
have a repeat purchase.

Read the labels

How do you actually know if the product you purchased is good for you? Read the
label.

Any packaged product will have a label. You, the collegiate athlete should be a smart
consumer. Learn to read what is actually in a product before you waste your money
on a gimmick.

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Organic cookies are still cookies.
Is your favorite yogurt loaded with sugar? You wont know unless you read the
label. So turn those boxes around and use that college education.

Look at prices

Dont get ripped off. Know what something costs. Buy generic when available and
avoid spoilage by purchasing only what is on your list.

Dont go hungry. Seriously dont do it.

Whatever you do dont go grocery-shopping hungry. Its almost impossible to stick
to your list when everything you see makes you salivate. Be smart eat a snack
before you go and stick to the list.


Know Your Nutrition

Commit the information in this book to memory. Know what items will fuel your
performance and what will diminish it.


























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Recipe List


Morning Time:
Egg Scramble
Micro-Omelet
Quiche a la Mug
Breakfast Burrito
Breakfast Sandwich
Eggs and Hash
Banana and Granola Parfait
Chia Fuel
French Toast
PB & J Toast
Strawberry & Banana Smoothie
Triple-Berry Smoothie


Afternoon and Evening:
Southwest Quesadilla
Ramen Revamped
Mug Chili
Mac & Cheese
Power Soup
Mediterranean Wrap
Pesto Chicken Panini
Buffalo Chicken Wrap


Anytime Snacks:
Quick Granola
PB & J Toast
Frozen Chocolate and Coffee
Chocolate PB Protein Balls
Fruit, Nut and Chia Performance Bars
Funky Monkey Freeze
Stuffed Apples
Protein Hummus

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Morning Items:

Egg Scramble

Do you love scrambled eggs but dont have access to a stove? Try this simple recipe
to recreate a favorite. Mixing milk with the eggs helps to ensure even cooking in the
microwave.
What you need:
2 eggs
2 spoons (Tablespoon) of milk
Pinch of Salt and pepper
What to do:
Add everything together in a mug or microwave safe bowl (remember to
crack the egg first)
Whisk together
Microwave on high for 1:30
*Remember to cover the mug
*Cant do dairy; no worries it will work with soy or other dairy free alternatives.


Micro-Omelet
Its not really an omelet but it has the same ingredients. Same premise as the egg
scramble but with added protein and dairy.
What you need:
2 eggs
2 spoons of milk
Pinch of salt and pepper
Small handful of protein (sausage, bacon, ham, tofu)
2 heaping spoons of cheese (shredded)
What to do:
Add eggs, milk and salt & pepper together in a mug or microwave safe bowl
Whisk together
Add in cheese and protein, Stir to combine
Microwave on high for 1:45
*Get creative use different cheeses and meats
*Add some beans for fiber to keep you full longer








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Quiche a la Mug
Its not French but it is good. Use stale sandwich bread as long as it is not past its use
by date.
What you need:
1 egg
2 oz. of milk (4 Spoons, if you dont have a measuring cup)
Pinch of Salt and pepper
1 slice of bread torn or cut into pieces
Small handful of protein 2 oz. (sausage, bacon, ham, tofu)
2 heaping spoons of cheese (shredded)
What to do:
Add eggs, milk and salt & pepper together in a mug or microwave safe bowl
Whisk together
Add in bread, cheese and protein, Stir to combine
Microwave on high for 2:00 minutes
*The bread will soak up most of the liquid.


Breakfast Burrito
Super fast and portable. Enjoy it on the go.
What you need:
1 egg
2 spoons of milk
Pinch of Salt and pepper
Small handful of protein (sausage, bacon, ham, tofu)
1 slice of cheese or shredded
1 whole wheat tortilla
What to do:
Add eggs, milk and salt & pepper together in a mug or microwave safe bowl
Whisk together
Add in protein, Stir to combine
Microwave on high for 1:45
Carefully remove from the microwave and stir
Spread cheese onto tortilla
Top cheese with egg mixture
Roll tortilla into a burrito
*Get creative add some tomatoes or salsa
*Add some beans for fiber to keep you full longer





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Breakfast Sandwich
Fast and portable; change up the protein and cheese to keep it interesting.
What you need:
Non-stick spray
1 egg
2 spoons of milk
Pinch of salt and pepper
1 turkey sausage patty (reduced fat) or other protein
1 slice of cheese
1 whole wheat English muffin
What to do:
Spray the inside of mug or microwave safe bowl with cooking spray
Add eggs, milk and pepper
Whisk together
Place sausage patty on top of the egg mixture
Microwave on high for 1:45
Carefully remove from the microwave
Loosen egg from edge of bowl
Invert egg onto muffin and top with cheese
*Remember to cover the mug

Eggs and Hash
Break out the Panini press. Make sure the griddle is clean and hot before starting the
recipe.
What you need:
Non-stick spray
cup of frozen hash-brown potatoes
1 egg
1 reduced fat turkey sausage patty (fully cooked) or other protein
Pinch of pepper
1 slice of cheese
Spatula or spoon to get the hash off the griddle
What to do:
Preheat griddle on high heat
Spray top and bottom surface with non-stick spray
Spread out potatoes creating a circle in the middle of the potatoes
Place sausage patty in the circle
Close lid and cook for 2 minutes
Open lid and crack over sausage patty
Close and cook for 1 minute
Open lid and remove from griddle very carefully
Add slice of cheese and season with pepper
*Add some hot sauce for great flavor
*Serve with a piece of wheat toast to complete the meal

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Banana and Granola Parfait
Now that you have the Granola recipe down make a legitimate breakfast with this
banana and granola parfait.
What you need:
of Quick Granola
1 Banana
1 Container of Greek yogurt, (watch out for the sugar content)
What to do:
Slice the banana into bite size pieces
Make some layers
Start with the yogurt
Followed a layer of bananas
Finished by a layer of granola
Repeat the process until the top of the mug
*Mix it up. Use blueberries, raspberries or any fruit you can get your hands on.
This recipe wont disappoint.


Chia Fuel
Chia pets are great and all but chia seeds are even better for you. Try this no
cooking chia pudding recipe for an awesome anytime snack or meal. This recipe
takes some resting time so its great to make the night before or whenever you have
something else keeping you busy.
What you need:
cup of chia seeds
cup of milk (any dairy substitute will work)
4 oz. container of Greek yogurt, pictured is strawberry (watch out for the
sugar content)
cup Quick granola
cup of mixed berries
What to do:
In a cereal bowl mix together yogurt and milk until smooth
Add chia seeds and mix together
Let sit for 5 minutes
Stir again, the mixture should start feeling thicker
Let sit for 5 minutes
Stir again, the mixture should be even thicker
Cover and place in the refrigerator for at least 30 minutes or overnight
When ready to eat stir the mixture well
Top with the granola and mixed berries
*Feel free to use any flavor of yogurt and fruit you like.

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French Toast
What you need:
2 slices of whole wheat bread
1 egg
2 ounces of milk (any dairy substitute will work)
Pinch of cinnamon
1 spoon of sugar
Microwaveable safe plate
Fork or whisk
What to do:
Crack egg onto the plate
Pour milk, sugar, and cinnamon over egg
Whisk together
Place bread on top of egg mixture
Flip the bread and let it sit until most of liquid is absorbed
Microwave on high for 1 minutes
Serve with fresh fruit, syrup or Greek yogurt for a great meal
*Feel free to use any flavor of yogurt and fruit you like.



Strawberry & Banana Smoothie
This smoothie is a classic strawberry and banana flavor. The key when making
smoothies is to have the correct ratio of liquid to frozen, which for our purposes is
about 1 to 1. Rather than ice we choose to use frozen fruit in smoothies to add more
nutrients and avoid prepping and spoilage of fresh fruit. Smoothies are super simple
and fast. Place ingredients in blender and turn it on. Enjoy.

What you need:
1 cup of milk
cup of frozen strawberries
1 frozen banana (peel removed)
What to do:
Add all ingredients to blender
Blend until smooth (30 seconds to 1 minute)
Depending on what blender you are using either drink straight out of
container or pour in a to-go cup
* Add a scoop of unflavored whey protein if you want. Remember to increase milk
by a cup
* Using a personal size blender like a Magic Bullet is best for all of the smoothie
recipes.

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Triple-Berry Smoothie
A bag of frozen mixed berries is key to this smoothie. The tart orange juice will make
you comeback for more. We also throw in some chia seeds for texture. Try it out.

What you need:
cup of milk
cup of juice (orange, apple, etc.)
3/4 cup of frozen mixed berries
Small spoon of chia seeds
What to do:
Add all ingredients to blender
Blend until smooth (30 seconds to 1 minute)
Depending on what blender you are using either drink straight out of
container or pour in a to-go cup
* Add a scoop of unflavored whey protein if you want. Remember to increase milk
by a cup
* Using a personal size blender like a Magic Bullet is best for all of the smoothie
recipes.



Afternoon and Evening Items


Southwest Quesadilla
What you need:
Panini press
Spatula or fork
Non-stick spray
2 whole-wheat tortillas
2 heaping spoons of cheese (shredded)
2 spoons of chopped cooked chicken or other protein
1 spoon of canned black or pinto beans
1 spoon of frozen corn
What to do:
Preheat Panini press to medium heat
Spray bottom surface with non-stick spray
Place one tortilla on bottom surface
Spread half of cheese over tortilla
Spread chicken, corn and beans over cheese
Top with rest of cheese and tortilla
Flip the quesadilla to cook on the other side.

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Cook for 1 minute or until cheese is melted
Carefully remove with spatula or fork
*Try adding salsa or a few slices of avocado to complete the experience


Ramen Revamped
College isnt college without a ramen noodle bowl. Ramen noodles arent exactly
packed with nutrients though so this recipe will help you to add in some vegetables
and protein while reducing the amount of sodium.
What you need:
Ramen noodle bowl of your liking
3 ounces of chopped, cooked chicken or other protein
2 spoons of frozen vegetables
Pinch of salt free seasoning such as Mrs. Dash
*Use any variety of frozen vegetable as long as they are in bite size pieces
*Salt free seasoning is a great addition to kick up the flavor
What to do:
Open ramen packaging
Dump out half of seasoning packet (too high in sodium)
Add chicken and vegetables to ramen cup
Depending on the brand of Ramen you might have to remove some of the
noodles to fit all of the vegetables and protein in the cup.
Add the correct amount of water according to package
Cook according to package directions + 30 seconds
*Cook time usually increased about 30 seconds depending on brand of ramen used.
In most cases we found the additional 30 seconds to be sufficient.


Mug Chili
Craving something warm and hearty? Try this super quick mug chili loaded with
protein, fiber and dairy.
What you need:
Mug or microwave safe bowl
1 chopped, turkey sausage patty (reduced fat) or other cooked protein
2 spoons of frozen corn succotash or other frozen vegetable
2 heaping spoons of canned chili beans
2 heaping spoons of canned tomatoes
1 spoon of shredded cheese (cheddar)
Pinch of salt free seasoning
What to do:
Place protein, vegetables, beans and tomatoes in mug
Microwave on high for 45 seconds
Stir
Microwave for an additional 45 seconds

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Outline
Stir and top with cheese
*Add some fresh onions if you have them
*Try eating with a bowl of cooked quinoa or brown rice
*Double the recipe and save some for later


Mac & Cheese
For this recipe we used your everyday single serving microwaveable macaroni and
cheese found in almost every college dorm room. Our goal was to turn the cheesy
nutrient empty mac & cheese into something that resembles a real meal. It tastes
quite amazing.
What you need:
Single serving mac & cheese preferably whole grain and low fat
2 heaping spoons of cottage cheese
2 spoons of chopped frozen broccoli or other frozen vegetable
1 heaping spoon of canned tomatoes
Pinch of salt free seasoning
What to do:
Open top, remove cheese packet
Add vegetables, tomatoes and cottage cheese in mug
Fill to line or marking with water
Cook according to package directions + 10 seconds
Mix in cheese, stir and enjoy
*Add some beans for fiber
*Try mixing in some hot sauce for an extra kick
*Try adding some chopped chicken or other protein


Power Soup
Turning leftovers and excess ingredients into soup is one of the best ways to
conserve your budget and prevent waste. Soup is easy to make and even better to
eat. This recipe will give you a generic idea of how to turn your ingredients into a
soup.

What you need:
cup of water (halfway up the mug)
Small spoon of salt free seasoning
Small handful of chopped & cooked chicken or other protein (frozen or
refrigerated)
2 heaping spoons of frozen vegetables
2 heaping spoons of canned tomatoes
Pinch of salt
What to do:
Mix water and seasoning in mug or microwave safe container

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Outline

Add protein, vegetables, tomatoes and stir


Microwave on high for 2:00 minutes
Stir and let cool slightly before eating
Add salt if necessary to taste




Mediterranean Wrap
The wrap is an easy lunch that you can carry with you and enjoy whenever. Its a
great way to get good quality carbohydrates and protein without sitting down for a
meal.
What you need:
1 tortilla or wrap
1 small handful of cooked chicken
1 small spoon of bottled pesto
2 spoons of canned chick peas
1 spoon of sundried tomatoes
What to do:
Place wrap on clean plate
Spread pesto on the wrap leaving the edges clean
Place chicken, chick peas and sun dried tomatoes on wrap
Grab the side closest to you and fold over, tuck in the side and roll up like a
burrito
*Dont overfill the wrap or you run the risk of it breaking apart


Pesto Chicken Panini
Tired of the same boring cold sandwich? Turn it into a Panini. Toasting a sandwich
brings out the flavor like crazy.
What you need:
Non-stick cooking spray
2 slices of whole wheat bread
1 small spoon of bottled pesto
1 slice of cheese
1 small handful of cooked chicken
1 spoon of canned chick peas
1 spoon of sundried tomatoes
Panini press
What to do:
Pre-heat Panini press
Spread pesto on both slices of bread
On one slice of bread place chicken, chick peas and tomatoes and cheese
Top with other slice of bread
Spray both sides of Panini press with non-stick spray

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Outline
Transfer sandwich to press and close lid
Cook for 2 minutes or until crisp
*Dont overfill sandwich or you run will have a mess on your hands.


Buffalo Chicken Wrap
What you need:
1 tortilla or wrap
cup of chopped celery
1 small handful of cooked chicken
1 small spoon of buffalo sauce
1 spoon of canned pinto beans
1 slice of cheese
1 spoon of low fat ranch dressing
What to do:
Place wrap on clean plate
Spread buffalo sauce on the wrap leaving the edges clean
Place celery, chicken, beans and cheese on wrap
Grab the side closest to you and fold over, tuck in the side and roll up like a
burrito
*Use the ranch as a dipping sauce


Anytime Snacks


Quick Granola
Store bought granola is expensive. Make your own in your dorm room with this easy
microwaveable recipe. Dont forget to change the power setting to medium.
What you need:
1/3 cup of plain quick oats
2 spoons of apple juice (other juices can work too)
2 tsp. oil
Pinch of cinnamon
Pinch of salt
Half a handful of trail mix (no chocolate or coated candies)
What to do:
Mix all ingredients except trail mix in a mug or microwave safe bowl
Microwave on medium power for 1 minutes
Stir completely
Microwave on low power for an additional 1 minutes
Stir completely
Mix in trail mix and let cool
Make a parfait or eat it straight out of the bowl

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Outline
*If you do not have fruit juice use 1 spoon of sugar with 2 spoons of water in place of
the fruit juice.
* When the granola is cool you can add chocolate or yogurt covered fruits and nuts
*Add some chia seeds if you want some more fiber and good fats
*Make sure microwave is on medium power for a 1000 watt unit.


PB & J Toast
Need an early morning, afternoon or late night meal? Check out this twist on an old
favorite the PB & J.
What you need:
2 slices of whole wheat bread
1 egg
2 ounces of milk (any dairy substitute will work)
Pinch of cinnamon
1 spoon of sugar
2 spoons of quick oats
1 large spoon of peanut butter
1 small spoon of fruit preserves (low sugar, no sugar added)
Microwaveable safe plate
Fork or whisk
What to do:
Crack egg onto the plate
Pour milk, sugar, and cinnamon over egg
Whisk together
Place bread on top of egg mixture
Flip the bread and let it sit until most of liquid is absorbed
Sprinkle oats over both sides of the bread
Microwave on high for 1:30
Top with peanut butter and fruit preserves
*Serve with fresh fruit, syrup or Greek yogurt for a great meal


Frozen Chocolate and Coffee
Americano get cold? Save it for this smoothie. This drink is a great morning pick-me
up.
What you need:
cup of cold black coffee
cup of chocolate milk
1 frozen banana
1 scoop of unflavored whey protein
What to do:
Add all ingredients to blender
Blend until smooth (30 seconds to 1 minute)

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Outline
Depending on what blender you are using either drink straight out of
container or pour in a to-go cup
*Blender might have to be shaken to help blend all ingredients thoroughly
*Run hot water over banana to easily remove peel
* Make coffee ahead of time and refrigerate or simply use yesterdays coffee


Chocolate Peanut Butter Protein Balls
My Mom made a form of these growing up. I tweaked the recipe to add in some great
nutrients. These guys hit the sweet spot. Dont get carried away though they pack in
some serious calories for on the go snacking.
What you need:
cup of plain quick oats
cup of peanut butter
2 spoons of honey or syrup
1 scoop of unflavored whey protein
cup of nuts, (almonds, peanuts or walnuts)
cup of chocolate chips or chocolate candy such as M&Ms
What to do:
Place oats, peanut butter, honey and whey in a bowl and mix together
Stir in the nuts and candy
Use your hand to thoroughly mix together everything should be slightly
sticky
Roll into 1 inch balls will equal 12
Store in a sealable container in the fridge.
*Serve cold


Fruit, Oat and Chia Performance Bars
Need a snack? Try one of these. Great tasting and will keep you fueled for sport.
What you need:
cup of plain quick oats
cup of peanut butter
1 scoop of unflavored whey protein
1 spoon of chia seeds
2 spoons of honey or syrup
cup of chopped apricots (raisins or other dried fruit will work)
cup of chopped nuts, (almonds, peanuts or walnuts)
What to do:
Place oats, chia seeds, honey, peanut butter and whey in a bowl and mix
together
Stir in dried fruit and nuts
Shape into a bar
Store in a sealable container in the fridge.

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Outline
*Try different fruits for a change


Funky Monkey Freeze
Craving something filling and sweet? Try this protein packed peanut butter and
banana concoction. Add 5 or 6 frozen strawberries for a little PB&J taste if you want.

What you need:
1 cup of milk
2 frozen bananas
1 heaping spoon of smooth peanut butter
1 scoop of unflavored whey protein
What to do:
Add all ingredients to blender
Blend until smooth (30 seconds to 1 minute)
Depending on what blender you are using either drink straight out of
container or pour in a to-go cup
*Blender might have to be shaken to help blend all ingredients thoroughly
*Run hot water over banana to easily remove peel.


Stuffed Apples
Need another way to get use some peanut butter and that granola you just made?
Try this stuffed apple recipe for an awesome anytime snack.

What you need:
1 apple
2 spoons of granola
1 heaping spoon of peanut butter
1 small spoon of chia seeds
What to do:
With a pairing knife carefully cut the core out of the apple.
Mix together granola, peanut butter and chia seeds
Spoon the mixture into the apple stuff with the end of the spoon
Cut the apple into quarters.
*Store in the refrigerator
* Try adding some protein powder to the mixture



Protein Hummus
Typically made with garbanzo beans, lots of garlic, lemon juice, tahini, olive oil and
spices our version kicks up the protein with Greek yogurt and knocks out the cost
with some items you will already have in your dorm:

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Outline
cup of garbanzo beans
2 spoons of plain Greek yogurt
2 ounces of orange juice
1 spoon of pesto
3 sundried tomatoes
What to do:
Place garbanzo beans, Greek yogurt, pesto, tomatoes, and orange juice in
blender
Blend until smooth. This takes a little shaking of the blender to accomplish a
smooth hummus.
Spoon onto a plate or eat straight out of the container.
Serve with celery, carrots and crackers for a fancy treat.
Store in a sealable container in the fridge.
*Try as a condiment on your sandwich


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