Friday Drop: 150g protein, 25g fiber, & 5 per day
Overnight oats, falafel wraps, herby (fully loaded) salmon, & Mexican street corn
A more straight forward drop
Instead of a snippet on a related topic, I’m getting a little more specific for you all this week. Below you’ll find the normal menu drop, but this week with a more targeted calorie, protein, and fiber goal, and portions you’ll be able to adjust to your needs.
This menu is roughly 2500 calories, 25g of fiber, 150g of protein, and includes 5 servings of the antioxidant/anti-inflammatory foods rehabbers are looking for. These are very generic numbers, and I am not condoning meticulously counting or tracking your food. However, I do want to give you a clearer idea of what these numbers look like on a plate.
If you want to learn more about tailoring portions to you specifically, your injury, and your stage of rehab, make sure to check out Step 1 of the Feed the Quad program.
Today’s Drop is brought to you by:
Most athletes think recovery is about doing more—more discipline, more control, more “perfect” eating.
But what I see every day is something different.
Athletes who feel disconnected from their body.
Who second-guess their hunger.
Who are trying to “eat well” but still feel stuck, frustrated, or behind.
If you’re ready for more direction to fuel the way you need to, subscribe to 1:1 below.
Breakfast:
Banana Bread Overnight Oats
You can batch prep four servings that will give you appropriate portions for the goals listed above with the following ingredients:
4 servings greek yogurt (32 oz)
2 cups milk of your choice
2 cups old-fashioned rolled oats (measured dry)
3-4 scoops whey protein powder
2 bananas
Toppings:
2 bananas
2 oz walnuts
2 oz chocolate chips
Mix ingredients together (minus toppings) in 4 single containers or one large containers, and let sit overnight. Add toppings, and enjoy in the morning.
Lunch:
Falafel Wraps
I love a good mediterranean wrap, but don’t know the first thing about making falafel. A few great pre-made options are Trader Joe’s brand or Whole Foods (365) falafel burgers.
For your wrap:
1 piece of naan (Stonefire is a great brand that’s easy to find in stores)
1 falafel burger
2-3 T hummus
And greek toppings of choice: pickles, pickled onions, olives, greens, etc.
You’ll notice, we’re missing protein in this lunch, so as a side go for some veggies and greek yogurt tzatziki dip to help you hit your protein goal. Cucumbers are my dipping option of choice with this, but peppers, carrots, or more naan work well, too! Aim for ~6 oz of greek yogurt dip to bring this meal up to 25-30g of protein.
Dinner:
Herby salmon, lemon potatoes, and green beans
Here’s an easy sheet pan recipe from Eating Well. If you don’t want to make a sauce, pre-made pesto and a squeeze of lemon is my recommendation!
Portions for 4 servings:
4x 8 oz filets of salmon
32 oz red potatoes
2 cups green beans
Snack 1:
To hit your protein goal, you’ll still need about 15g of protein in each snack. I really like this idea of Mexican street corn with cottage cheese. Most freezer sections (at least near me in Houston!) have a frozen street corn for an easier option.
Snack 2:
Last but not least, your prompt for this week:
How comfortable are you with feeling full? How often do you feel full?