1 spoonful greek yogurt (about 1 tbsp)
Mixed veggies - I used spinach, mushrooms, baby tomatoes and onions
Fruit of your choice - I used frozen blueberries (defrosted by the time I ate them), sliced banana and strawberries - about 1 cup total fruit
1/2 cup or so of Fage Greek yogurt (tastes creamy unlike Oikos which is more sour)
Granola - google Trimarni Granola and you will find several of my creations if you want to make your own. (In the past I used Skippy - I recommend Smuckers Natural)
Cooked barley - or your choice of whole grain
1. On large skillet, heat to medium heat. Drizzle with olive oil and cook mushrooms, onions and tomatoes. When mushrooms are slightly brown, add handful of spinach and toss a few times before removing.
2. On same skillet, turn heat to low. Scramble eggs w/ yogurt (1 tbsp) until yogurt is combined.
3. Add eggs to skillet (use a little spray or olive oil to prevent sticking - I used a little olive oil). Lift up pan as you add eggs to remove from burner and spread eggs all over pan until evenly distributed to make a large omelet. If the eggs separate, use your spatula to combine.
4. When eggs are cooked on one side (2-3 minutes), flip to other side. Cook for 1-2 minutes and turn off burner. Add cooked veggies and close omelet. Slide with spatula and remove onto your plate.
5. For cooked barley, used small skillet on medium heat and with a little olive oil (lightly covered the bottom - about 1 tsp) cover bottom and add barley. Press down to cover a light layer of barley on pan (kinda like cooking hash browns). Cook for 8-10 minutes or until barley begins to turn a little golden brown, then scramble to cook all parts of barley.
TIPSTo save time after a workout, turn on burner to prepare veggies and another burner to cook barley as soon as you are ready to jump into the shower. Drizzle with olive oil and place veggies on one skillet and barley on other. Obviously, be safe as you don't need a fire or burnt food. I showered and by the time I was finished (a few minutes) I was ready to toss my veggies and barley.
You can use any leftover grain and toast it in the oven at 350 degrees for 5-10 minutes to give it a nice crunchy and powerful taste. Same with on the skillet.
If you are someone who craves a lot of salty/crunchy food after workouts, replace granola with YOUR CHOICE of crunch - chips, crackers, pita chips, cereal.
For Greek yogurt - I like Fage non fat because it is creamy like yogurt and Oikos non fat because it tastes like sour cream. I choose both plain flavors and use them differently depending on how I am using them (ex. like yogurt or sour cream). My other favorite yogurt is plain Dannon non fat if I am not seeking extra protein in my meal from yogurt.
Do not go into your meal starving. After your workout (or before a meal), plan a small snack. Post workout - have a glass of milk or your yogurt or smoothie with fruit, a little cereal or your favorite slice of bread. Pre dinner, have a few chopped veggies or pear slices.
Send me an email with any questions on meal prep or food concerns/modifications. Enjoy!