Lower to Moderate Fiber Lunch & Snacks
for Endurance Athletes
Midday fueling can be split into 3 separate times. One lunch and two snacks, depending on personal preference. It's important to aim for 12-20 grams of protein 5 times a day along with plenty of carbs to sustain energy and replenish nutrient stores throughout the day. Portions can vary depending on athletes needs and training regimen. Also if you notice any digestive difficulties while training, consider reducing fiber in the 3-4 hours before training (think easy to digest stuff!)
Simple packable lunches include a main dish with protein and carbs (can vary fiber or not depending on how your digestion works). Serve with a side of a fruit and a veggie to replenish nutrients used in training! Easy to pack fruit: apples, applesauce, banana, cutie oranges, grapes, berries, cut cantaloupe.
Easy to pack veggies: cherry tomatoes, baby carrots, snap peas, sliced peppers, sliced cucumbers, etc…
Lower to Moderate Fiber Lunch Ideas
Download a PDF of these recipes.
Turkey sandwich
Ingredients
Turkey Sandwich with simple fixings (sourdough bread, 1 T mayo, 3oz sliced turkey, 1 slice cheese, lettuce, etc.)
Side of fruit
Side of veggies
Almond flour crackers
Small soft and chewy granola bar or other small sweet
Approximate Nutrition
Carbs: ~75g
Protein: ~30g
Fiber: ~9g
Bagel Sandwich
Ingredients:
1 bagel
2 T cream cheese
½ cup edamame
8 oz chocolate milk
Side of fruit
Side if veggies
Approximate Nutrition
Carbs: ~95g
Protein: ~30g
Fiber: ~9g
The Pasta & Chicken Salad
Ingredients
1.5 cups cooked pasta
3 oz grilled chicken breast, diced
1/4 cup diced cucumbers (peeled) and/or tomatoes
2 tablespoons light vinaigrette dressing
Side of fruit
Side of veggies
Approximate Nutrition
Carbs: ~85g
Protein: ~25g
Fiber: ~6-10g
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Finger Foods
Ingredients
Almond flour crackers or triscuits
Beef jerky or tuna salad
String cheese/sliced cheese
Side of fruit
Side of veggies
2 Aussie Bites (Costco)
Approximate Nutrition
Carbs: ~75g
Protein: ~24g
Fiber: ~8g
Easy to Pack Snack Ideas
Download a PDF of these recipes.
Banana Peanut Butter Smoothie
Smoothie with banana, milk, protein powder, and PB. Blend frozen bananas with milk protein powder and peanut butter, stick in the freezer for 10 minutes then pour/scoop into insulated container and stick in cooler bag.
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Approximate Nutrition
Carbs: ~40g
Protein: ~30g
Fiber: ~3g
Trail Mix/Mixed Nuts
Approximate Nutrition
Carbs: ~20g
Protein: ~10g
Fiber: ~3g
Yogurt
Yogurt (add granola if you need it more filling)
Approximate Nutrition
Carbs: ~20-40g
Protein: ~10-20g
Fiber: ~3g
Lunch & Mid-Day Snack Glow-Up Videos
There’s nothing mid about these lunch and snack recipes. Watch the team cook up easy, funny meals that’ll keep you fueled when it’s practice or meet time.
First Place Winner! Chicken Caesar Wrap
Chicken Caesar Wrap Recipe by Austin and Milo
2nd Place Winner! Bagel Turkey Sandwich
Bagel Turkey Sandwich Recipe by James and Ricky
Tie for 3rd Place Winner!
3rd Place Winner! Chicken, Broccoli & Rice
Chicken, Broccoli & Rice Recipe by Theo and Liam
Mid-Day Snack Ideas
Mid-Day Snack Ideas by Joslyn and Hank
More Mid-Day Snack Ideas
More Mid-Day Snack Ideas by Joslyn and Marian