Recipes For Women Athletes

Apr 2, 2015 //

Recovering from a tough workout, practice, or CrossFit session takes proper nutrition. If you are a female athlete, getting enough protein, healthy fats, and high-quality carbs  should be a priority. The eight recipes below were designed to help keep you nourished and energized throughout the day.

We have high protein breakfast recipes, healthy on-the-go lunch recipes, and family-friendly dinner recipes to help you get the nutrition you need to succeed.

High Protein Breakfast Recipes


Protein Pancakes


  • 1/2 cup oats
  • 1/2 cup cottage cheese
  • 2 egg whites
  • 1/2 tsp cinnamon
  • 1 packet of stevia powder


  1. Blend all ingredients together in a blender.
  2. One batch makes two pancakes; cook one pancake at a time on a greased skillet over medium heat.

Green Goddess Frittata


  • 8 eggs (preferably free range, Omega-3 eggs)
  • 1 cup spinach, chopped
  • 1 cup kale, chopped
  • 1 cup swiss chard, chopped
  • 1 Tbsp almond milk
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup grated parmesan
  • 1 Tbsp extra virgin olive oil


  1. Preheat oven to 400 degrees F.
  2. In a medium bowl, whisk together the eggs, milk, parmesan, salt and pepper. Set aside.
  3. Heat olive oil in a 10-inch nonstick skillet over medium heat.
  4. Add greens and cook 3-4 minutes until wilted.
  5. Add egg mixture to the pan.
  6. Using a spatula, occasionally lift the edges to allow uncooked egg to run under.
  7. When the frittata has set, transfer to the oven and cook for 12-15 minutes or until egg is cooked through. Cut into wedges and serve warm.

Healthy Packed Lunches for One


Healthed-up Egg Salad


  • 1 whole egg, hard-boiled
  • 3 egg whites, hard-boiled
  • 2 Tbsp hummus
  • 1/2 teaspoon paprika


  1. Chop egg and egg whites.
  2. Mix hummus and paprika into the egg mixture.
  3. Spoon the fluffy goodness onto whole grain bread, homemade pita chips or use as a dip for crudités.

Mid-east Chicken Salad


  • 1 diced cucumber
  • 1 diced tomato
  • 1/2 diced red onion
  • 1/2 cup minced fresh parsley
  • 1.5 oz canned chicken breast chunks in water, drained
  • 1/4 cup crumbled feta
  • 1/4 cup canned chickpeas, drained and rinsed
  • 1 1/2 Tbsp olive oil
  • 1 Tbsp lemon juice
  • 1 tsp of oregano


1. Add the first seven ingredients to a large bowl and mix thoroughly.

2. In a separate bowl, blend olive oil, lemon and oregano into a dressing for the salad.

3. Pour dressing onto the salad and toss.

Family Friendly Dinners


Easy Mexican Skillet


  • 1 pound, very lean ground beef or turkey
  • 2 large potatoes, chopped into 1/4 inch pieces
  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • 1 cup diced green onions
  • 1 packet taco seasoning
  • 1 Tbsp oil


  1. Heat oil in a large skillet.
  2. Add potatoes, peppers, and green onions.
  3. Stir occasionally while you cook the mixture until slightly browned and mostly cooked (about 10 minutes).
  4. Add lean ground beef and taco seasoning.
  5. Brown the meat, chopping into very small pieces and stirring and flipping often (about 10 minutes).

Italian Crockpot Chilli


  • ¼ cup pine nuts
  • 2 Tbsp extra virgin olive oil
  • 4 cloves garlic, minced
  • 2 large shallots, finely chopped
  • 1 red bell pepper, finely chopped
  • 2 large zucchini, finely chopped
  • 1 tsp Italian seasoning
  • 1 package Italian turkey or chicken sausage removed from their casings
  • ½ cup red wine
  • 1 small can (6 oz) organic tomato paste
  • 1 can (15 oz) diced tomatoes
  • 1 can drained and rinsed northern white beans


  1. Put the pine nuts in a high-speed blender or mini food processor and add 1/3 cup water; process until smooth and creamy. Set aside for later.
  2. Heat two tablespoons oil in a  skillet over medium-heat. Add the garlic and shallots and sauté for three to four minutes, or until shallots are soft.
  3. Add the bell pepper and zucchini and sauté for five to six minutes, or until vegetables soften.
  4. Season with Italian spices and salt and pepper to taste. Transfer vegetables to a five or six quart slow cooker.
  5. Add the sausage and more oil if needed to the “dirty” skillet used to cook the vegetables and heat over medium-high;  cook until meat is no longer pink.
  6. Pour the wine into the skillet and cook until liquid evaporates.
  7. Stir in the pine nut cream, tomato paste and diced tomatoes, season with additional salt and pepper to taste and simmer for five minutes.
  8. Transfer the meat mixture to the slow cooker along with the vegetables and beans. Gently stir together. Cook on high for two and a half to three hours or on low for five to six hours.


Erika Volk

Erika is a certified personal trainer, Nutrition Coach, and fitness writer. She holds certifications from the American Council on Exercise (ACE), TRX Suspension Training Systems, Precision Nutrition. She specializes in creating gym-free workouts.

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