The Core Diet Blog

The following content was provided by Registered Dietitian, Jaime Windrow.

Between work, family, sleep and high volume training weeks it can be very difficult to find enough time to cook or prepare freshly made meals and snacks each day. As a result, food is often put on the back burner, as we search for quicker and easy options that are as time efficient as possible. But, with big performance goals and weight or body composition as a significant limiter, improving diet can be just as important as developing fitness.

When it comes to healthy eating, whether for weight loss, racing, or overall wellness, there is no magic formula or pill that we can take. A whole foods approach is the most optimal. However, that does not mean that you cannot make things easier on yourself by preparing pre-made meals and snacks. You will need to dosomecooking though! Below are just a few examples of some Core Diet recipes that can be made in advance, and frozen if needed.


Perfect for a post-workout breakfast, when you are rushing to get to work and have little time to prepare a protein-filled meal. Pair it with a piece of fruit and you are ready to go!

Makes 12 wraps

·1 dozen low carb tortillas (such as Joseph's Low Carb Wraps)

·1.5 dozen organic eggs (or you can use egg whites)

·2 cans of black beans

·Salsa - 1 jar

Optional Ingredients:

·Spices: tarragon, chili powder, garlic powder, black pepper, and red pepper all work well.

·Vegetables:Chop up green onions, peppers or any other vegetables and cook them in a pan, for a few minutes, before adding the eggs. You can also use pre-cut frozen veggies.

·Low Fat Cheese: Put a bit of grated cheddar cheese on top of the eggs and salsa just before you close up the burritos.


If you are adding vegetables, put these in a medium pot and cook them over medium high heat for about 3 minutes. Place the beans in a strainer and run water over the top so the sauce that the beans are packed in does not end up in the pan. Crack all of the eggs into a bowl removing 2/3 of the yolks (or 12 yolks) so you have a 3:1 ratio of whole eggs to egg whites. Beat them with a fork and pour into a medium pot (with the vegetables, if you're using them) and begin cooking the eggs over medium heat. As soon as the eggs start to cook, add all of the beans to the pot. Keep cooking the eggs/beans/vegetable mix, stirring continuously and scraping the eggs off of the bottom and side of the pan, until the eggs are thoroughly cooked. Remove from heat. Take out a single tortilla wrap and put a large spoonful of egg mixture onto the tortilla (about two heaping tablespoons). Put a tablespoon or so of salsa on top, along with any extras (i.e. cheese).

*Tip: You will want to put the eggs and salsa into the middle of the tortilla, near the bottom. This will make folding easier.

How to Fold a Wrap

1)Fold over the 2 sides of the tortilla, covering most of the ingredients.

2)Roll the tortilla up from the bottom tightly.
How to Freeze a Wrap

1) Once slightly cooled, wrap tightly in plastic wrap.

2) Place individual egg wraps in labeled freezer bag.

How to Reheat a Wrap

1)Remove the egg wrap from the freezer, take off the plastic, and thenwrap the burrito in a paper towel.

2)Put it in the microwave, on defrost, for two minutes. Then, cook on high for 90 seconds. This will produce a warm, moist egg wrap. Depending upon your microwave and the size of the egg wrap, times may need to be adjusted.

3)Let cool for a minute or two in the microwave, and carry with you in the paper towel.

Nutrition breakdown:

Serving size: 1 wrap

Per serving: 28g Protein, 20g Carbohydrates, 8g Fat

TURKEY CHILI- (Lunch or Dinner)

This Core Diet favorite can be a lunch or dinner option. Make a full batch, portion into containers and freeze for when you have little time to cook. Pair with a side salad to make for a complete dinner.

Makes 16 Servings

·Organic canola oil

·1 ½ pounds onion, finely chopped

·6 cloves garlic, minced

·2 teaspoons kosher salt

·½ teaspoons ground pepper

·3 pounds ground turkey

·½ cup chili powder

·1 ½ tablespoons oregano

·1 ½ tablespoons cumin

·1 tablespoon paprika

·1 red pepper, chopped

·1 green pepper, chopped

·1 yellow pepper, chopped

·2 cans (14 oz.) diced tomatoes, juices drained

·2 cans (3 oz.) tomato paste

·3 tablespoons red wine vinegar

·3 cans (15-16 oz.) beans, drained and rinsed (black, pinto, kidney, whichever you prefer)


Coat the interior of a slow cooker with organic canola oil cooking spray. Heat skillet over medium high heat, add canola oil and sauté the onions and garlic until soft. Season with ¼ teaspoon salt and ½ teaspoon pepper. Place into the slow cooker. In the same skillet, cook the ground turkey until browned, stir in the remaining salt, pepper, chili powder, oregano, cumin, and paprika. Cook until the spices are fragrant. Transfer the mixture over to the slow cooker and add red, yellow, and green peppers. Stir in tomato paste, diced tomatoes, beans, and red wine vinegar. Cook on low setting for 6 hours or high setting for 3 hours. Eat immediately, or portion out and freeze for later!

Nutrition breakdown:

Serving size: 1 cup

Per serving: 25g Protein, 22g Carbohydrates, 6g Fat

OMega-3 Nut Blend- (Snack)

This nut mix is filled with omega-3 fats that can be hard to get in on a daily basis. Include 1 serving per day, but be sure to portion out, as fats are still fats!

Makes 17 Servings

·Macadamia (0.5 cups)

·Walnut (1.5 cups)

·Almond (1.0 cup)

·Brazil Nut (0.5 cup)

·Sun Flower Seeds (1 cup)

·Raisins or chopped dates (1.25 cups)


Break the entire nut mixture into 17 equal servings of 1/3 cup. Place in small sandwich bags and have 1 per day.

Nutrition Breakdown:

Serving size: 1/3 cup

Per Serving (approximately): 8g Protein, 20g Carbohydrates, 20g Fat

PUMPKIN BREAD-(Pre-Workout Fuel)

Not sure what to eat before a workout? A slice of this power packed bread is the approximate equivalent of a performance bar. Make a couple of loafs and freeze individual slices.

Makes 10 servings

·1 1/3 cup of whole wheat flour

·½ cup quick-cooking rolled oats

·1 cup of honey

·1 tsp baking soda

·3 scoops of vanilla whey protein powder

·1 tsp cinnamon

·½ tsp nutmeg

·½ cup unsweetened applesauce

·2 whole eggs

·1 cup canned pumpkin (not pumpkin pie mix)


Pre-heat oven to 325°. Mash all wet ingredients (applesauce, honey, eggs, pumpkin) into a large bowl. In a separate bowl, mix together all dry ingredients and gradually stir into the wet mixture, in large bowl. Pour pumpkin bread batter into greased loaf pan and bake at 325° for about 45 minutes, or until a toothpick, inserted into the center, comes out clean. Let cool for 10 minutes in the pan, and then for another 10 minutes on a wire rack. Cut loaf into 10 evenly sized slices.

Nutrition breakdown:

Serving size: 1 slice

Per serving: 10g Protein, 40g Carbohydrates, 2g Fat

So, with 2012 upon us, and the demands of another time-strapped triathlon season approaching, don't let your diet be the weak link. Use these healthy options to fuel each day, and give you the piece of mind to know that you are not cutting any nutritional corners.

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