Overnight Oats:
Provides slow-release carbs and a bit of protein without dairy. Easy on the stomach pre-exercise.
Spinach-Blueberry Smoothie:
Instructions: Blend all ingredients until smooth. Includes collagen for joint support and bananas/berries for glycogen replenishment.
Stir-fry with Lean Beef:
Choose a dish like beef stir-fry or tofu stir-fry if available, ensuring it's loaded with vegetables. Limit heavy sauces or fried items. Aim for roughly palm-sized portions of protein and fist-sized portions of carbs/veggies.
Chicken Adobo:
Instructions: Simmer chicken thighs in vinegar, soy sauce, garlic, bay leaf, and herbs. This Filipino-inspired dish is high in protein and iron, with minimal added fat. Vinegar-based cooking is light for an evening meal, and green beans add fiber and vitamins. No dairy or cream is used, keeping it IBS-friendly.