1. Salmon Salad
Studies show that the omega-3 fats in salmon can reduce muscle soreness and improve mood in athletes.
Instructions: Mix 4 oz. cream cheese, 2 Tbsp. chopped dill, 1 tsp. horseradish, and ½ tsp. lemon zest. Spread ¼ of mix on 1 slice rye toast. Top with baby spinach, cucumber, and lox.
Nutrition Information: Calories per serving: 318, carbs: 25 g, fibre: 3 g, protein: 23 g, fat: 15 g, saturated fat: 6.5 g, sodium: 491 mg
2. PB & Homemade Jam
Chia seeds create a jam rich in fibre, which may cut mortality risk from various diseases, reports a 2014 study.
Instructions: Heat 1 ½ cups raspberries in a pot for 5 minutes. Add 2 Tbsp. chia, plus a squeeze of honey and lemon; heat 2 minutes. Mash, then cool. Top 1 slice whole-wheat toast with peanut butter and jam.
Nutrition Information: Calories per serving: 255, carbs: 29 g, fibre: 8 g, protein: 9 g, fat: 12 g, saturated fat: 2 g, sodium: 174 mg
3. Tomato Egg
Sun-dried tomatoes supply lycopene, which may protect runners’ skin from UV rays. Eggs provide brain-boosting choline and protein.
Instructions: Mix 2 ½ Tbsp. sun-dried tomato spread and 1 ½ Tbsp. sour cream. Spread on 1 slice sourdough toast. Top with 1 hard-boiled egg, 1 tsp. capers, and fresh dill garnish.
Nutrition Information: Calories per serving: 262, carbs: 24 g, fibre: 2 g, protein: 12 g, fat: 13 g, saturated fat: 4 g, sodium: 610 mg
4. Blueberry Cheesecake
Blueberries are rich in a chemical that may help reduce body fat storage, while almond butter helps keep your energy on an even keel.
Instructions: Stir ½ cup blueberries, ⅓ cup ricotta, ½ Tbsp. honey, ½ tsp. vanilla, and ¼ tsp. orange zest. Top 1 slice whole-grain toast with almond butter, ½ the fruit mix, and mint.
Nutrition Information: Calories per serving: 246, carbs: 26 g, fibre: 5 g, protein: 10 g, fat: 12 g, saturated fat: 2 g, sodium: 172 mg
5. Smoky Avocado Bean
The healthy fat in avocado can tame postmeal hunger, according to a 2013 Nutrition Journal study.
Instructions: Mix 1 mashed avocado, 1 minced garlic clove, 1 tsp. minced chipotle pepper, juice of ½ lime, and salt. Spread on 1 slice sprouted toast. Top with black beans, red onion, mango, and cilantro.
Nutrition Information: Calories per serving: 284, carbs: 53 g, fibre: 9 g, protein: 7 g, fat: 6 g, saturated fat: 1 g, sodium: 362 mg
6. Chicken Pesto
In addition to packing protein, chicken contains niacin, a B vitamin that converts food into the energy you use to run hard.
Instructions: Spread 1 Tbsp. pesto on 1 slice sprouted toast. Top with 2 slices roasted red pepper, ¼ cup shredded cooked chicken, 2 Tbsp. sliced olives, and a scattering of arugula.
Nutrition Information: Calories per serving: 310, carbs: 25 g, fibre: 4 g, protein: 20 g, fat: 13 g, saturated fat: 3 g, sodium: 882 mg
