Unbottled

Performance Meals

Share

Plan your performance meal!

You know that training hard every day is vital to your performance. And eating well every day is just as important. To build your “performance meal”, aim to include these components with each meal and snack:

  • Icon whole grains

    WHOLE GRAINS

    Carbohydrates provide energy for working muscles and the brain.

    Bread/cereal/pasta products with “whole grain” listed as the first ingredient.

  • Icon fruit

    FRUIT

    Provides energy and hydration, and reduces risk of muscle damage.

    Fresh, canned, dried or frozen.

  • Icon vegetables

    VEGETABLES

    Reduce inflammation and build durability in body systems.

    Fresh, steamed, roasted or sautéed.

  • Icon hydrating beverages

    HYDRATING BEVERAGES

    Aids in recovery, digestion and temperature regulation.

    Low-fat milk or drinkable yogurt, water, decaffeinated unsweetened tea and coffee.

  • Icon protein

    PROTEIN

    Promotes recovery and muscle tissue repair, fills you up and improves bone health.

    Cheese, yogurt, milk, poultry, fish, beef, eggs, beans, tofu.

  • Icon healthy eats

    HEALTHY FATS

    Flavor/texture boosters that help keep you full and reduce inflammation.

    Full-fat dairy products, nuts and seeds, olive oil, nut butters, avocado

Meal Winning Combos

Combo 1

  • I Stock 1162006808 Breakfast oats

    BREAKFAST

    Whole grain oats made with milk, nuts and seeds plus berries

  • I Stock 538704925 trail mix

    SNACK

    Small handful of trail mix

  • I Stock 1134292628 chicken wrap

    LUNCH

    Whole wheat wrap with chicken, veggies and beans, plus fruit and yogurt with a sprinkle of granola

  • I Stock 673485270 cheese and grapes

    SNACK

    Cheese and grapes

  • I Stock 537723798 veg and shrimps

    DINNER

    Stir-fried veggies with shrimp served over brown rice, topped with cashews

  • I Stock 165250520 milk cookie

    SNACK

    Cookie and glass of milk

Combo 2

  • I Stock 868470562 egg scramble

    BREAKFAST

    Whole grain oats made with milk, nuts and seeds plus berries

  • I Stock 487468481 Yogurt and berries

    SNACK

    Small handful of trail mix

  • I Stock 1272938312 chili

    LUNCH

    Whole wheat wrap with chicken, veggies and beans, plus fruit and yogurt with a sprinkle of granola

  • I Stock 1272827422 tuna on cucumber

    SNACK

    Cheese and grapes

  • I Stock 1214416414 salmon

    DINNER

    Stir-fried veggies with shrimp served over brown rice, topped with cashews

  • I Stock 183384430 frozen yogurt

    SNACK

    Cookie and glass of milk

Combo 3

  • I Stock 1141120666 avicado toast

    BREAKFAST

    Toast topped with mashed avocado and soft-cooked egg, yogurt with strawberries

  • I Stock 478743976 Peanut butter and apples

    SNACK

    Peanut butter and apple

  • I Stock 619068350 Tuna sandwich

    LUNCH

    Tuna sandwich with veggies, bean salad and chocolate milk

  • I Stock 155279382 Edamame

    SNACK

    Edamame

  • I Stock 1211342194 Turkey burger

    DINNER

    Turkey burger on whole wheat but topped with veggies and Swiss cheese, veggie sticks and hummus

  • I Stock 487468481 Yogurt and berries

    SNACK

    Instant pudding made with milk, topped with fruit

Let’s Unbottle Your Greatness!

Receive simple food and lifestyle tips designed to fuel your everyday greatness.