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Revive Injury and Rehab Diet - Day 3

Meal Prep Tip: Make a hard-boiled egg for tomorrow morning's snack.

Breakfast (279 calories)

  • 1 slice whole-wheat bread, toasted
  • 1 Tbsp. peanut butter
  • 1 banana

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (337 calories)

  • Green salad with Spiced Chickpea "Nuts"
    • 2 cups mixed greens
    • 5 cherry tomatoes, halved
    • 1/2 cup cucumber slices)
    • 1/4 cup Spiced Chickpea "Nuts"
    • 1 Tbsp. feta cheese
    • Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (103 calories)

  • 2/3 cup nonfat plain Greek yogurt
  • 3 Tbsp. blueberries

Dinner (427 calories)

  • 1 3/4 cups Tomato & Artichoke Gnocchi

Revive Injury and Rehab Diet - Day 2

Meal Prep Tip: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.
 

Breakfast (264 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1/4 cup muesli
  • 1/4 cup blueberries

A.M. Snack (70 calories)

  • 2 clementines

Lunch (316 calories)

  • 2 Tomato-Cheddar Cheese Toasts
  • 2 cups mixed greens
  • 1/2 cup cucumber slices
  • 1/4 cup grated carrot
  • 1 Tbsp. chopped walnuts
  • Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (78 calories)

  • 6 walnut halves

Dinner (422 calories)

  • 2 Butternut Squash & Black Bean Tostadas

Evening Snack (50 calories)

  • 1 Tbsp. chocolate chips, preferably dark chocolate

Revive Injury and Rehab Diet - Day 1

Meal Prep Tip: If you will be short on time, you can make the Spiced Chickpea "Nuts" ahead of time. Cover and store at room temperature for up to 2 days.
 

Breakfast (297 calories)

  • Oatmeal with Fruit & Nuts
    • 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
    • 1/2 medium apple, diced
    • Tbsp. chopped walnuts
    • Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (47 calories)

  • 1/2 medium apple

Lunch (337 calories)

  • Green salad with Spiced Chickpea "Nuts"
    • 2 cups mixed greens
    • 5 cherry tomatoes, halved
    • 1/2 cup cucumber slices
    • 1/4 cup Spiced Chickpea "Nuts"
    • 1 Tbsp. feta cheese
    • Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (80 calories)

  • 1/2 cup nonfat plain Greek yogurt
  • 1/4 cup sliced strawberries

Dinner (431 calories)

  • 1 serving Mozzarella, Basil & Zucchini Frittata
    • 1 cup mixed greens
    • Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
    • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted