The Athlete’s Plate – February 24, 2011

First allow me to say Thank You to Matt over at The Athlete’s Plate for being a guest chef last week.  In case you missed Matt’s creations be sure to click [HERE] to get a glimpse into how Matt fuels his body for training.

Two weeks ago The Sean’s menu was up and he ran a contest to determine who the next version of The Athlete’s Plate would be based on.  The winner was Adrienne Jensen of Non Race Runner as well as Travis and Adrienne Jensen Family.  I scoured both of her blogs and it was tough to come up with a meal/menu plan for her.  I could have gone with something like Mormon Muffins or Cub Scout Pack Trainer Tempeh or Friendship Falafal but one common thread in both of her blogs was family.  Family is very dear to her and Travis.  Adrienne has 4 children and it was their names that I used as my inspiration for creating this menu.

So with that as an introduction and the pressure of making sure that her family was represented well let’s see the menu:

Breakfast – Reece’s Raspberry Pancakes

Ingredients: 1/2 cup of whole wheat pancake mix, 1 flax egg (2tbs ground flax seed, 6tbs warm water), 2tbs wheat germ,1tbs canola oil, 1/4c of almond milk, 1/4c raspberries

Servings: 1

Nutritional Information: 430 calories, 18g Fat, 63g Carbs, 18g Fiber, 13g Protein


  • Mix ground flax seed and warm water into a flax egg.
  • Mix together the pancake mix, wheat germ, canola oil, almond milk, flax egg and mix well into a batter.
  • Add in raspberries and chocolate chips until well incorporated.
  • Heat  cooking pan with cooking spray
  • Pour batter into pan using 1/2c measure and allow to cook 3-4 minutes on each side.  Once poured do not move them around.
  • Serve with agave nectar syrup and orange juice

AM Snack – Dayton’s Deviled Eggs

Ingredients: 6 eggs, 1tbs of veganaise, 1tbsp soy sauce, 1tsp mustard (your choice but I ilk Dijon), 2tbs red onion minced, pinch of sea salt, paprika

Servings: 3

Nutritional Information: 258 calories, 18.5g Fat, 3.5g Carbs, 0.5g Fiber, 14.9g Protein


  • Place eggs in a cold water in a saucepan big enough to hold all the eggs and cover with water.
  • Once water begins to simmer cook for 8-10 minutes.  Then drain eggs and cool under cold water.  Peel the eggs gently.
  • Once all eggs are peeled pop out yolk into a bowl.
  • Mash the yolks and add in veganaise, soy sauce, mustard, onion and salt.
  • Spoon the yolk mixture back into the egg holes and sprinkle with paprika.
  • Place in refrigerator to help them set but you can eat them right away as well.

Lunch – Travis’ Tomato and

Roasted Red Pepper Soup

Ingredients: 12oz jar of roasted red peppers, drained and rinsed, 1/2c of canned fire-roasted tomatoes, 1tsp olive oil, 1/2c diced onion, 1 garlic clove minced, 1tsp light brown sugar, 1tsp balsamic vinegar, vegan sour cream, 1c water

Servings: 2

Nutritional Information per serving: 147 calories, 2.8g Fat, 13.5g Carbs, 7g Fiber, 1.7g Protein


  • Heat oil in pot over medium heat.
  • Add in onion and saute for 5 minutes.
  • Add in garlic and cook for 1-2 minutes (do not brown garlic)
  • Stir in pepper, tomatoes, sugar, and water
  • Bring to a simmer and cook for 20 minutes.
  • Remove from heat and stir in vinegar.
  • Transfer soup to blender or food processor and puree until smooth.
  • Serve with sour cream and crackers.

PM Snack – Sadie Ann Smoothie

Ingredients: 5oz Plain Greek Yogurt, 1/4c Strawberries, 1 banana, 1/4c blueberries, 1/4c blackberries, 2tbs flax seed, 2tbs wheat germ, 1tbs agave nectar, 1tbs pumpkin seeds, 1/2c spinach

Servings: 1

Nutritional Information: 544 calories, 12g Fat, 87g Carbs, 19g Fiber, 28g Protein


  • Combine everything into a blender and mix until smooth.
  • If you want it more of a frozen style then add in ice and blend

Dinner – Landon’s Lentil Stew

Ingredients: 4c of water (may need more as you begin to cook ingredients), 1c raw lentils, 2 large carrots sliced thin, 2 stalks celery chopped, 1 large onion chopped, 3 cloves garlic minced, 1tsb olive oil, 1 14oz can fire-roasted tomatoes, 1/4tsp cumin powder,  1tsp coriander seed, 1/2tsp sea salt, 1/4tsp black pepper, 3tbs balsamic vinegar

Servings: 4

Nutritional Information: 242 calories, 4.5g Fat, 37g Carbs, 16g Fiber, 13.3g Protein


  • Heat olive oil over medium-low heat in a deep pot.
  • Add in onion, celery and carrot.  Cook for about 5 minutes.
  • Add in garlic and cook 1 minute more
  • Add in tomatoes and cook for 5 minutes.
  • Add in lentils, water, cumin, coriander, salt, black pepper and balsamic vinegar.
  • Bring to a boil and then reduce to simmer for ~30 minutes or until lentils are soft.
  • Pour in bowl and serve with a smile.

Dessert – Adrienne’s Baked Apples

Ingredients: 5tbs Pure Maple Syrup or Agave Nectar, 1/2c non-dairy milk (almond, soy, coconunt), 1/3c rolled oats, 1tsp vanilla extract, 1/2tsp ground cinnamon, 1/4tsp ground nutmeg, 1/4tsp allspice, 3 apples sliced into 12ths, 1/2c pecans chopped (or your favorite nut), 1/2c raisins

Servings: 6

Nutritional Information: 296 calories, 9g Fat, 33.5g Carbs, 4g Fiber, 3.2g Protein


  • Preheat oven to 350 degrees
  • Mix all ingredients (except apples, pecans and 1tbs of syrup/nectar)
  • Add in apples and toss until well covered
  • Pour into a 9×9 baking dish and cover with foil.
  • Bake for 20 minutes.
  • Remove foil and stir then bake for another 20 minutes.
  • Pour pecans, raisins and remaining syrup/nectar on top of apples during last 5 minutes of baking.

Full Day Nutritional Information: 1919 calories, 66g Fat, 238g Carbs, 65g Fiber, 75g Protein

Full Day Nutritional Breakdown: 51.57% of Carbs, 16.25% of Proteins, 32.18% of Fat

This menu is a tad high on the fat.  In looking back through the recipes I noticed the fats are from good sources such as oils, nuts, and flax seed.

Adrienne – I hope you enjoyed this menu as much as I enjoyed creating it for you with your family in mind.

Some people have contacted me about these menu’s and asked if they were original recipes or if I have made them myself.  Some of the recipes displayed here are mine and others have been adjusted from their original to make it either vegetarian or just healthier.

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  1. Morgan says:

    I kinda sorta want to like the bowl for those pancakes and I could really go for that tomato soup too…. As always you rock my world with these recipes.
    Morgan recently posted..Wordless WednesdayMy Profile

    • Jason says:

      Don’t lick the bowl for the pancakes until you see my recipe for sweet potatoes tomorrow then choose. I will say that I made those pancakes the day I wrote the post and they were awesome. In the recipe I took out the chocolate chips because of calories and fat for the whole day but feel free to throw them in and remove something else from a different recipe. I would use 1 tbs of chocolate chips as that will help with portion control and when you actually bite one it is like a treat.

  2. Shutupandrun says:

    Mmmmm lentil stew. Bring on the fiber. Veganaise ? See how much I learn here? Didn’t know it existed.

  3. Scott says:

    OK….. I read this 4x’s and not one mention of Honey Milk, are you OK, you crash or get sick????

    • Jason says:

      LOL…..I went with Greek Yogurt in the smoothie this time around and left out the HoneyMilk. Figured you guys were getting tired of reading about it… I ran out and feeling gloomy about not having anymore but MORE is on the way so those will be coming back.

  4. Adrienne says:

    Oh I love it!! You are too kind. The kids are going to get a kick out of having a dish named after them. I can’t wait to show them when they are home from school. PLUS a bonus is all of these dishes look like something they will actually love! Dayton LOVES, LOVES, LOVES eggs so funny that you chose an egg dish for him. And I don’t just have one sweet tooth they are all sweet so funny I am dessert. Very fitting. Thank you Thank you. Time to write a post and link to my blog.

    • Jason says:

      I am thrilled that you like it. It was a lot of fun to create and I hope that it fits within your religion. I wanted to make sure that these were dishes you could actually eat and I hope that I did that. Please submit photos through the Contact Me form of the dishes that you make as I would love to see them.

  5. adena says:

    Love the look of that soup. I am going to make a pot of it this weekend and have it with my lunch salad.

    Incidentally I was notified yesterday and the checkbox down there is pre-checked for me. yay
    adena recently I wasMy Profile

    • Jason says:

      Awesome. On sunday there is a review coming of Lentil Chipotle burgers from last night that I posted pics of on Facebook. Check out the pics here ( and don’t forget that tomorrow is TATERS Challenge for you and you alone.

      Yeah on the notification. Are you notified of only my replies or if anybody comments?

      • adena says:

        I see all comments which can get annoying but if i only saw your replies I’d complain that I wasn’t seeing everything. haha

        A tater challenge FOR ME!!! I feel so special, yay!!! You my friend, FREAKING ROCK TIMES A BAJILLION.
        adena recently I wasMy Profile

  6. Marlene says:

    That apple dessert looks FANTASTIC! I love something warm and sweet on a cold winter evening. Mmmm!
    Marlene recently posted..Three Things ThursdayMy Profile

  7. Emz says:

    you know Adrienne is one of my very VERY most favorite people.

    So happy her plate day is today!

    Roasted Red Pepper Soup – – – -yum.

    It’s only 55 degrees here — which =’s soup weather. I’m. all. freaking. over. it.

    YAY for team Adrienne and yay to you for one awesome menu!

  8. Great menu this week!
    Matt @ The Athlete’s Plate recently posted..SWOT For TrainingMy Profile

  9. Heather says:

    Oh wow! those raspberry pancakes sound yummy!! I’ll definitely be trying that recipe. Nice idea to name the different recipes after each person!
    Heather recently posted..Trying to Keep Up!My Profile

  10. lindsay says:

    you and matt posting about egg salad lately… got a soy-free version? even if it includes dairy, that’s ok with me. but mayo usu = veg oil i think which = soy….
    lindsay recently posted..dancing for the presidentsMy Profile

    • lindsay says:

      i hit post comment too soon. but really i’m just trying to boost your # of comments apparently.

      anyway with you guys posting about egg salad, jamaican me want some.
      lindsay recently posted..dancing for the presidentsMy Profile

    • Jason says:

      Veganaise as soy protein in it so that is out for you. I would think that the best option for you would be an olive oil based mayonaisse that they make now. Have you looked at the ingredients for that? I honestly haven’t eaten mayonaisse in forever so I’m not sure.

  11. caroline says:

    that soup looks really good1
    just signed up for your newsletter!
    and yes GO DUKE!
    did you see my sidebar..I got a Duke fan picture there..! I am ready for the Madness to begin!
    caroline recently posted..Double RainbowMy Profile

    • Jason says:

      I saw the sidebar which is what prompted me to write that.

      Thank you for signing up for the newsletter. Great recipe coming out on Sunday for granola bars.

      Also, come back tomorrow for the Athlete’s Plate Challenge featuring Sweet Pototo.

  12. Michael says:

    These all look great as usual, but the Red Pepper soup looks really awesome. I might have to try that one out this weekend!
    Michael recently posted..Pigs in SpaceMy Profile

    • Jason says:

      Let me know if you print using the new button at the end of the post and how easy or hard it is. Thank you.

    • Jason says:

      Michael – I am on my BlackBerry and can’t see what your comment on FB is asking about.

      This week’s recipe is the granola bar recipe. Were you asking about the lentil burger?

  13. jim says:

    Dear Michael,
    Please make the apple stuff. I’ll do the dishes! Thank you to Jason for dessert!
    Your loving husband!


  1. […] This post was mentioned on Twitter by cooktraineatrce, cooktraineatrce. cooktraineatrce said: The Athlete's Plate – February 24, 2011 5 meals to fuel your training day. […]

  2. […] but as you can guess from the name her children are near and dear.  This is not different from Adrienne who was featured last week.  Since it seemed like an easy out I avoided making dishes named after […]

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    The Athlete’s Plate – February 24, 2011 – Cook Train Eat Race

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