Athlete’s Plate – February 3, 2011




Thanks to John over at Training Smoker for nominating Thomas of the blog Georgia Snail.  Thomas’ blog is full of life.  It is honest and he doesn’t hide from the truth or his goals.      

I will say that Thomas’ menu was the most challenging because he is on a quest to lose 30 pounds and has a list of items that he and his wife want to focus on eating.  Brown rice, sweet potatoes, spinach, romaine, nuts, fruits and veggies.  I would toss all of that in a bowl and eat it but then we wouldn’t have the Athlete’s Plate now would we?      

I set out to create a menu that may help Thomas lose those 30 pounds and get to Boston as well as race the races that he dreams of such as the JFK 50 Miler.      

In addition to this menu here you can always find dishes from me on Facebook by clicking [HERE]      

Now onto our menu:      

Breakfast – University of South Florida French Toast      

(Thomas went to college at USF)      


 Ingredients: 1/4c egg substitute, 1/4c HoneyMilk, 1 tbs cinnamon, Agave Syrup, 1tbs olive oil, 1/2c blueberries, 1 banana, 1c strawberries, 4 slices of Brown Rice Bread      

Servings:  2      

Nutritional Information: 465 calories, 10g Fat, 4mg cholesterol, 184mg sodium, 78g carbs, 5g fiber, 15g protein   


1- Wisk egg substitute, milk and cinnamon in bowl     

2- Dip bread to cover with mixture on both sides     

3- Heat olive oil in non-stick pan     

4- Cook until browned on both sides.     

5- Cut the bread in half and serve with fruit and agave syrup     

The house will smell wonderful.  I use brown rice bread because it is not a soft bread and holds up well to the mixture.     


AM Snack – Topless Sun(flower seed) Bathing Bar 

 (Thomas’ major at USF)  


Pic courtesy of


Ingredients: 4 c rolled oats, 1c brown sugar packed, 1c wheat germ, 1tsp cinnamon, 2c whole wheat flour, 1/2c egg substitute, 1c honey, 1c canola oil, 2tsp vanilla extract, 1tsp salt, 1/2c flax seeds, 1/2c sesame seeds, 1/2c sunflower seeds, 1/2c dark chocolate chips  

Servings: 24   

Nutritional Information: 339 calories, 17g Fat, 18mg cholesterol, 110mg sodium, 44g carbs, 5g fiber, 7g protein  


 1-Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×14 inch ovenproof baking dish.   

2- Mix the rolled oats, brown sugar, wheat germ, cinnamon, and flour together in a large bowl. In a separate bowl, whisk together the eggs, honey, canola oil, vanilla, and salt until evenly blended., and stir into the oat mixture. Stir in the flax seeds, sesame seeds, sunflower seeds, and chocolate chips. Use your hands to mix the ingredients, and press the mixture into the prepared pan.3- Bake in preheated oven until the edges are golden brown, 20 to 25 minutes. Cool completely in the baking dish before cutting into 2 inch bars.   


 Lunch – Quinoa and Starwood Sweet Potatoe Salad  

 (he is trying to lose 30lbs and sweet potatoes are becoming a staple)   

pic courtesy of


Ingredients: 1 cup dry quinoa, 2 cups water, 1 large sweet potato, diced, 1 red bell pepper, cored, seeded, and diced, 1/4 cup minced red onion or shallot, 2 Tbsp. olive oil, divided, 2 Tbsp. balsamic vinegar, 1/4 cup minced parsley or chives (garnish)
 Servings: 4
 Nutritional Information:335 calories, 9g Fat, 0mg cholesterol, 73.5mg sodium, 55g carbs, 7g fiber, 5.5g protein
1- Bring 2 c. water and quinoa to a boil; reduce flame to very low and cook 15 minutes, till done.
2-Peel and dice yam into 1/2″ cubes. Bring a pot of water to boil, add yams, and cook 15 minutes, till tender (or roast in the oven at 400 till same result). Cool till handle-able.
3- Mix quinoa, cooked yams, and onion well in salad bowl. Whisk remaining ingredients together in a small bowl, then dress salad. Let sit up to an hour before serving.
PM Snack – Trail (Mix) Running
(loves to run trails)
Ingredients: 1/4c chocolate covered craisins, 1/4c dried fruit (your choice), 1tb chopped nuts (walnuts, hazelnuts, macadamia nuts), 2tbs flax seed, 1tbs sunflower seeds, 1tbs pumpkin seeds
Servings: 4
Nutritional Information:195 calories, 13g Fat, 1.25mg cholesterol, .25mg sodium, 19g carbs, 4.25g fiber, 4gprotein
Directions:  Pour in bowl and divide by 4 so you don’t eat it all at one sitting.
Dinner – Equinox Marathon Eggplant Parmesan
(Equinox Marathon is what got Thomas into running)  


pic courtesy of
Ingredients: Eggplant, peeled and sliced into rounds, 1 tbs Olive oil, 2 Roma Tomatoes, Low Fat Mozzarella Shredded cheese, Fresh torn basil
Servings: 3
Nutritional Information:145 calories, 11g Fat, 5mg cholesterol, 99.9mg sodium, 10g carbs, 4g fiber, 4gprotein
1. Preheat the oven to 400 degrees.
2. Peel and slice the eggplant. Slice eggplant  in 1/4″ thick rounds
3. Lightly brush olive oil on both sides of the eggplant and season eggplant with salt and pepper (can use dried oregano)
4. Bake eggplant for aprox. 10-15 minutes or until cooked completely.  Flip 1/2 way through cooking process
 5- Once eggplant is to your liking add tomatoe and cheese and cook until it melts.  You want the eggplant to be soft but not mushy.  Total cooking time with tomatoe and cheese will be around 12-15 minutes.
 Serve with a small side of whole wheat pasta.  Be sure to use the sauce I made for John.
Dessert – Georgia Peach Trifle
(he lives in Georgia now)

pic courtesy of


Ingredients: 1/2c frozen peaches, 1/4c Nature’s Path granola (your favorite flavor), 10 dry roasted non-salted almonds, 1/4c non-fat greek yogurt
Servings: 1
Nutritional Information: 203 calories, 11g Fat, 2.5mg cholesterol, 53.75mg sodium, 30.75g carbs, 5g fiber, 12.25gprotein
1- Blend frozen peaches and almonds until smooth.  May need to add water or milk.
2- Pour 1/2 peach mixture in glass followed by 1/2 greek yogurt and 1/2 granola.
3- Repeat step 2
4- Eat and enjoy


Thomas I hope you enjoy this menu as much as I enjoyed going through your blog.  If you make any of these dishes please post pics and your review on the Facebook page and/or this post.
Please email me your nominee for next week’s plate.



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  1. Fantastic! That’s a good menu. I made the energy bars from last week’s menu and they were really really good.
    Carolina John recently posted..Transvestites have the best cupcakesMy Profile

  2. Georgiasnail says:

    Awesome! Thanks Jason & CJ! It is humbling to have someone take a peek into your life and put together a menu! Quinoa & sweet potatoes have become a staple in our nutrition plan, I can’t wait to try that recipe out! I will post pics from this weekend’s session in the kitchen!
    Georgiasnail recently posted..9 1-2 WeeksMy Profile

  3. Your site is a God-send! Michael has been preparing a bunch of meals from your postings, and we’ve been eating a lot healthier! It’s like having a personal chef … you da man!
    jim Weatherly recently posted..Shovelling Snow Just Like A MarathonMy Profile

  4. adena says:

    Now I want French toast!! Yummy as always.

  5. Jessica says:

    I am heading out this weekend to purchase the supplies for the peanut butter bars you did for the Red Head. These bars look awesome also!!! I need to get some healthier food into my diet so Ive been stalking your blog for good ideas!
    Jessica recently posted..Snowmagedon &amp Chicago MarathonMy Profile

  6. Jen says:

    yummmmmmmmm — i think that Quinoa salad and eggplant dish will be visiting a table near me very soon.
    Jen recently posted..More on training and relationship strainingMy Profile

  7. Jon says:

    Thanks for all of the recipes! Gonna try out the quinoa and sweet potato recipe.
    Jon recently posted..How Much Do You Train Is this interferring with your LifeMy Profile

  8. Oh wow eggplant parmesan is going on the menu for next week, awesome :D

    Sweet potatoes are the best staple to have!!

    Majoring in topless sun bathing?! More awesome! ;)
    Katie~ Run For The Bikini recently posted..The Post Ive Procrastinated on for 3 MonthsMy Profile

  9. JenniferLeah says:

    another great edition!
    The eggplant parm looks divine! I love the presentation :D
    JenniferLeah recently posted..Swim Swam Swum &amp January is doneMy Profile

  10. emz says:

    that eggplant looks insane.


  11. Shutupandrun says:

    And to think I didn’t even know chocolate covered craisins existed!!

    Another great menu my friend. Just need more time in the day to prepare all the good stuff you throw at us.

  12. Scott says:

    Ok, the Eggplant Parmesan, when do I add the tomato and cheese? I am interested in that one

  13. Kovas says:

    As always, well most of the time, the dishes look great! That Georgia Snail is not as slow as you might think, either.
    Kovas recently posted..Why We Get FatMy Profile

  14. Allison says:

    YUMMMMMMMMMMMMYYYYYY – I’m iced in and hungry :) You should really think about delivery!! Can’t wait to see you tomorrow!!!

  15. Marlene says:

    I am saving EVERY recipe in this post. MMMMMMMM!
    Marlene recently posted..Three Things ThursdayMy Profile

  16. Yum! That is a good menu!
    Aimee (I Tri To Be Me) recently posted..Humpastry Day – Almond Milk and Random Granola Bars!My Profile

  17. Raegun says:

    * DROOL *
    I love these posts. I now know what to do with the quinoa and sweet potatoes in my pantry. ;)
    Raegun recently posted..spaaaaaaah!My Profile

  18. Lindsay says:

    No dig at Clemson v. USF bowl game? Disappointment… ;) lol at his “major”!
    Lindsay recently!My Profile

    • Jason says:

      I am trying to forget these types of things. Plus Clemson just signed the LB that may or may not be smart. Better things to come I hope.


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