Quick Protein Breakfast:
Eggs provide ~12 g complete protein plus choline for brain health, and an easy-to-digest fruit for quick energy.
Spinach-Blueberry Smoothie:
Instructions: Blend all ingredients until smooth. Replenishes nutrients and hydration; spinach and berries supply antioxidants to combat exercise stress.
Grilled Salmon Plate:
At the canteen, opt for fish if available – fatty fish like salmon provides omega-3s for heart and brain health. Combine with a complex carb and veggies. For instance, choose salmon or mackerel, a side of brown rice or quinoa, and roasted zucchini/broccoli.
Sesame Ginger Salmon:
Instructions: Bake salmon with a marinade of ginger, garlic, soy sauce, and sesame oil. High in protein and omega-3 fats; bok choy and quinoa add fiber, magnesium, and calcium. This dish supports muscle recovery and cardiovascular health.