A tasty on the run snack, before practice or second breakfast! Makes: 6 muffins Prep Time: 10 minutes Bake Time: 20-25 minutes You can doubling or quadrupling the batch for families or events! Ingredients 1 cup pumpkin purée 1 medium…
Oatmeal Cookie Ingredients 32 g (¼ cup) oat flour 15 g (¼ cup) rolled oats 32 g (1 scoop) vanilla whey *Code WendiIrlbeck saves you 15% off Momentous Whey Protein ¼ tsp baking soda ¼ tsp cinnamon ¼ tsp unsweetened…
Ingredients: 1 lb tricolor carrots (orange, purple, yellow), peeled and sliced lengthwise 2 Tbsp extra-virgin olive oil 1–2 tsp Everything but the Bagel seasoning Optional: fresh parsley for garnish Instructions: Preheat oven to 400°F (200°C). Place carrots on a baking…
Ingredients: Directions: @MOMENTOUS 15% off code: WendiIrlbeck⚡️ Nutrition Facts: Makes about 12 cookies Per cookie: 164 calories | 6 g fat | 20 g carbs | 9 g protein
Ingredients Directions Grease a 9×5 loaf pan and line the bottom with parchment paper. Preheat the oven to 350 degrees. Stir all ingredients together using a whisk or mixer of your choice. Take and smooth the batter into the pan…
Ingredients: 1/2 cup nonfat Fage Greek yogurt or Greek yogurt of choice (see my recommendations) 1/2 cup Fair life milk or milk of choice 2 large egg 1 scoop Momentous whey protein powder (Use code WendiIrlbeck for 15% OFF any protein powders…
Ingredients 3/4 cup almond or coconut flour 2/3 cup whole wheat flour 1 cup of vanilla Momentous whey protein powder (Use code WendiIrlbeck for 15% OFF any protein powders or supplements) 1.5 tsp baking powder 1 tsp sea salt 1 cup…
Ingredients 2.5 ripe bananas 1/2 cup natural peanut or almond butter *I used Nuts ‘n More Nut butter. Use my code 143 NWW for 15% off. (Use the nut butter of your choice) 3/4 cup dark chocolate chips 3 teaspoons…
Ingredients 2 whole grain Kodiak Cake waffles toasted 3-4 tbsp Peanut or almond butter 1 large, mashed banana 1 spoonful of honey dark chocolate chips Pair with a glass of whole milk 🥛 Directions Heat up waffles in the toaster.…
Ingredients 2 large, Egg 1 cup, Fairlife milk 1 teaspoon, Vanilla 1 medium, Banana 1 teaspoon, Cinnamon 1 teaspoon, Baking soda 2 cup, Almond Flour 2 scoops Momentous whey protein powder (Use code WendiIrlbeck for 15% OFF any protein powders or supplements)…
Ingredients 1 eggplant diced into small cubes 2 cups Rao’s marinara sauce 1/2 teaspoon salt and thyme 4 roughly 6 oz boneless skinless chicken breasts 1 large egg 1 cup King Pork panko or panko of choice 4-6 oz of…
Ingredients 1.5 cup 100% pure pumpkin 1/2 cup water 2 tbsp. coconut oil 1 tsp. vanilla 1 tsp. baking soda 3 tbsp. crushed pecans 1/2 tsp ginger 1 tsp cinnamon 1/3 cup almond flour 3 whole eggs 2/3 cup vanilla…
Ingredients 1 cup coconut flour 1/2 cup vanilla Momentous protein powder (Use code WendiIrlbeck for 15% OFF any protein powders or supplements) 2 tbsp tapioca flour 1/2 cup coconut sugar 1-2 eggs 1 tsp baking soda 1/2 tsp sea salt 3/4 cup…
Ingredients 1/4 c cooked quinoa 1 avocado 1 cup raw spinach 1/2 c arugula 4 baby tomatoes 5 lemon pepper shrimp *dressing of your choice *Add grilled chicken, steak, tofu, or a protein source of choice for more protein!! Directions…
Ingredients 1/4 cup softened butter 3/4 cup Swerve sweetener 1 teaspoon almond extract 2 whole eggs 2 cups almond flour Cream cheese will serve as frosting and add your favorite fruit! *I highly recommend adding a little mixed berry jam…
Ingredients 1 cup slivered almonds 1.5 cups Greek yogurt (non-fat) 1.5 cup raspberries 1 oz dried strawberries 1 tbsp honey Pinch of sea salt 1 tbsp chia seeds (optional) 1 cup of white or dark chocolate Directions Add Greek yogurt…
Ingredients 2 avocados 4 Eggs Chives Cayenne pepper 1/2 teaspoon sea salt Lemon zest Directions Preheat oven to 420 degrees Cut avocados in half, remove the pit, and place avocado halves on a sheet pan fit for roasting. Crack the…
Ingredients 1 Cups Kodiak Cake Pancake Mix 1 Cups Fairlife (skim or low-fat) 2 whole eggs 2 Cups spinach (blended or shredded via food processor) 1 Scoop Vanilla Momentous Whey Protein Powder (Use code WendiIrlbeck for 15% OFF any protein powders or…
Ingredients 1/2-1 cup diced sweet potatoes (super tasty, rich in vitamins and minerals that provide energy with quality carbohydrates) 1/2-3/4 cup chopped onion (choose yellow or white onions for more antioxidants and sweetness) 1/2-3/4 cup chopped green bell pepper (you…
Nutrition Facts 984 calories | 109g carbs | 38 g fat | 56g protein Notes I recommend having 1/2 in the am & 1/2 in the afternoon or evening!An easy and tasty way to gain GOOD lean mass properly. I…
Ingredients 1.5 cup Kodiak Cake protein oats 2 scoops Momentous whey protein powder (Use code WendiIrlbeck for 15% OFF any protein powders or supplements) 1 teaspoon cinnamon 1 cup Nut’s N More Peanut butter ¼ cup honey 1.5 large, mashed banana 2…
Ingredients 2 avocados 1 can black beans 8 oz cheddar cheese 1 small bunch cilantro 2 jalapeños, diced and seeds removed 4 tortilla shells 1 lime 2 red bell peppers, diced 1 medium red onion, diced 4 tomatoes, diced 1-2…
Ingredients 1/2 serving vanilla Fairlife Nutrition Plan Bottle 3/4 cup low-fat Greek yogurt (FAGE is my favorite brand) 1/2 frozen banana 1 cup of spinach 1 RX Bar (chocolate sea salt or vanilla almond) 2 Tbsp. peanut butter or my…
Ingredients 2 cups Kodiak Cakes Protein Oats (classic rolled oats) 1 bag of Hershey’s Sugar-Free Chocolate Chips 3/4 jar of Nut’s ‘n More Apple Crisp nut butter 1.25 tbsp Honey 4 tbsp Nut’s ‘n More Cinnamon Toast powdered peanut butter…
Ingredients 1/2 cup of colorful veggies of choice (I chose peppers, spinach, and tomatoes) 1-2 eggs 1/4 cup Fairlife milk Salt to taste Pepper to taste Directions Grab a microwavable safe GLASS bowl and spray with cooking spray (non-stick). Dice…
Ingredients 3 cups of low-fat Vanilla Greek yogurt 4 tbsp. chia or flax (optional) 2 cup blueberries 1 cup raspberries 1 cup sliced strawberries 2 cups of granola or rolled oats Directions Spread the yogurt on wax paper and place…
Ingredients 1 cups Kodiak Cakes Pumpkin Flax Flapjack Mix 1-1/4 cup Fairlife low-fat milk or milk of choice 2 whole eggs 1 scoop vanilla Momentous whey protein (Use code WendiIrlbeck for 15% OFF any protein powders or supplements) 2 tbsp Nut’s ‘N…
About This Recipe This recipe is for my chocolate, coffee, and oat lovers out there! A high-quality breakfast option to get your motor revving for a great day filled with plenty of high energy. Not only is this protein oat…
Ingredients 1 slice whole-grain bread, toasted (Ezekiel bread is my favorite!) 3 tbsp Greek yogurt, plain or vanilla 1 tbsp mashed raspberries 1/4 cup blueberries and blackberries 1.5 tbsp nut butter (Nuts-‘N-More) 1 tbsp chia or flax seeds (optional) Directions…
Ingredients 2 cups rolled oats (I used Kodiak Cake Protein Oats) but you can use any oats of your choice! 1 cup nut butter (I used my favorite Nuts-n-More Peanut Butter) Use my code 143NWW for 15% off 1.5 large…
They struggle because they are:
Under-fueling without realizing it Eating “healthy” but not enough for sportTraining hard while under-recovering
Over time, this leads to:
– Low energy
– Poor recovery
– Increased injury risk
I created a free Athlete Fueling Checklist to help parents and athletes identify common fueling mistakes and understand what to fix next.