336 triathlete power Recipes

non-fat powdered milk, steel cut oats or 1/2 cup old fashioned oats, natural unsweetened applesauce, scoop protein powder (for 18 g protein), baking powder, vanilla, cinnamon, egg whites or 1/2 cup egg substitute, splenda sugar substitute

purple grapes, halved, purple plums, shopped radichio lettuce, onion, thinly sliced rounds, dried goji berries, dried figs, de-stemmed, thinly sliced, meyer lemon, juiced, vegan mayonnaise, oil , for fig saute, course sea salt, agave syrup

plain fat-free yogurt (any flavor ), pure fruit juice (i use oasis anti-oxidant pom berry or omega-3 straberry kiwi), carrot juice, skim milk (optional), benefiber fiber supplement, protein powder (i use hemp protein)

water, steel cut oats, long cooking, oat bran, soy crumbles, dried cranberries, walnuts, chopped, cinnamon

organic soymilk (warmed ) or 1 cup organic almond milk (warmed), organic soymilk (cold ) or 1 cup organic almond milk (cold), organic rolled oats, organic flax seeds, organic whole wheat couscous, organic banana (peeled and cut up ), organic small apple (peeled and cut up ), vanilla extract, nutmeg (grated )

all-purpose flour, whole wheat flour, ground flax seed, baking powder, baking soda, salt, sugar, mashed banana, applesauce, milk, eggs

flax seeds, oat bran, scoop vanilla protein powder, fresh kale or 2 cups spinach, banana , best if frozen ahead of time, ice cubes, almond milk, low-fat plain yogurt, honey , if you want it sweeter

flank steak, salad oil, lemon juice, soy sauce, onion flakes, garlic salt, pepper, celery salt, flank steaks, chopped lettuce , of choice head lettuce works well, mushrooms, cut green beans, corn , preferably cut from cob, carrot, grated, tomato, cut into wedges, shallots, finely chopped, extra virgin olive oil, red wine vinegar, dijon mustard or 2 tbsp spicy mustard, minced garlic clove

bananas, chickpeas, natural-style peanut butter, honey, gluten free oats, flax seeds, ground, pecans, dark chocolate chips, cranberries, dried

brown rice flour, amaranth flour, spelt flour, kamut flour, barley flour, unbleached wheat flour

whey protein powder, oat bran, whole wheat flour, wheat germ, salt, silken tofu, apple juice, brown sugar, eggs, beaten, natural-style peanut butter, dried fruit, chopped (recommend mixed berries and apricots), walnuts, chopped

chickpeas, rinsed and drained, bananas, peeled, natural-style peanut butter, oats, honey, dried cranberries, dark chocolate chips, pecans

toasted rice cereal, rolled oats, chopped peanuts, peanut butter, brown sugar , firmly packed, light corn syrup, vanilla

natural premium brand orange juice, frozen cantaloupe, chunks, frozen strawberries, frozen peaches, wheat germ

frozen unsweetened berries, ice cubes, vanilla yogurt, orange juice, sugar, brown sugar, honey, lemon juice

water, steel cut oats, flax seed meal, blueberries, cinnamon, salt, splenda sugar substitute, organic virgin coconut oil

granulated sugar, warm water , 250 ml, active dry yeast , 10 ml, navy beans, cooked or 1 cup navy beans, canned, drained and rinsed, 250 ml, vegetable oil , 25 ml, all-purpose flour, approx . 550 ml, whole wheat flour , 250 ml, salt, cornmeal, extra virgin olive oil, salt and pepper

ground beef, garlic, minced fresh or jarred, salt, pasta (gluten free rotini or penne), spaghetti sauce (gluten free)