Sarah Pflugradt - Nutrition for the Active Family Sarah Pflugradt Nutrition - Nutrition for the Active Family

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Newest Recipes

Creamy Chicken and Peas Pasta Salad

Creamy Chicken and Peas Pasta Salad

Creamy Sundried Tomato, Kale & Chickpeas

Creamy Sundried Tomato, Kale & Chickpeas

Cauliflower and Chickpea Coconut Curry

Cauliflower and Chickpea Coconut Curry

Ground beef taco bowls

Ground Beef Taco Bowls

Latest in Performance

Track Season Nutrition

Track Season Nutrition

Does your teen need protein powder

Does Your Teen Need Protein Powder

Main Dishes

Creamy Chicken and Peas Pasta Salad

Creamy Chicken and Peas Pasta Salad

Creamy Sundried Tomato, Kale & Chickpeas

Creamy Sundried Tomato, Kale & Chickpeas

Cauliflower and Chickpea Coconut Curry

Cauliflower and Chickpea Coconut Curry

Ground beef taco bowls

Ground Beef Taco Bowls

More Main Meals

Side Dishes

Loaded Cauliflower Salad

Loaded Cauliflower Salad

roasted red pepper hummus

Roasted Red Pepper Hummus

Brussels Sprouts Salad with Smoky Red Pepper Pesto

Brussels Sprouts Salad with Smoky Red Pepper Pesto

cauliflower and farro chopped salad

Cauliflower and Farro Chopped Salad

Soups

lasagna soup

Easy, Quick, and Healthy Lasagna Soup

Loaded baked potato soup

Tuscan white bean soup with spinach

Hitscherhof pumpkin soup

Hitscherhof-style German pumpkin soup

More Soup for You

Vegetarian Dishes

Creamy Sundried Tomato, Kale & Chickpeas

Creamy Sundried Tomato, Kale & Chickpeas

roasted red pepper hummus

Roasted Red Pepper Hummus

Cauliflower and Chickpea Coconut Curry

Cauliflower and Chickpea Coconut Curry

pumpkin bread

Pumpkin Bread

More Vegetarian Recipes

Desserts

Chocolate, Peanut Butter & Oat Energy Bars

Chocolate, Peanut Butter & Oat Energy Bars

pumpkin bread

Pumpkin Bread

Lemon Olive Oil Bars

Lemon Olive Oil Bars

oatmeal scotchie bars

Oatmeal Scotchie Bars

sarahpflugradt

♡ Mom of 3
♡ Author of 'Live to Eat Well' and 'Better Daily Weight Loss Habits'
♡ Performance Dietitian

Number 3/5 nutrition to go: Egg and Cheese Sandwic

Number 3/5 nutrition to go: Egg and Cheese Sandwich!

A classic to-go food in our house, we packaged these up before morning swim meets and head out the door.

Eggs are a perfect protein, with protein in both the yolk and the white, so don’t throw away the yolk. Eggs are also a great source of a vitamin called choline, that is important to keep your brain healthy.

Cheese is not only delicious, it is high in calcium, which is so important for bones, teeth, and muscle contraction during exercise.

Use bread, English muffins, or bagels for this sandwich and help replenish the glycogen in your muscles, especially after a workout.

Wrap in foil to keep warm!

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

Number 2 of 5: Nutrition on the Go! Cottage chees

Number 2 of 5: Nutrition on the Go!

Cottage cheese bowls.

Cottage cheese is a great protein source for muscle repair and calcium for strong bones and muscle contraction.

Add fresh fruit for nutrients that help reduce inflammation from exercise…recovery!

Then get creative with what you have in the house. Nuts add more protein and healthy fats, granola adds fiber and sweetness, and seeds can add healthy fat and protein, depending on which ones you choose.

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

Number 1/5 of Nutrition on the Go! Smoothies! Smo

Number 1/5 of Nutrition on the Go! Smoothies!

Smoothies are an excellent way to pack in nutrition and hydration when you’re busy and rushing out of the house.

Start with a base of frozen or fresh fruit. When you use frozen, there is no need to add ice. Then add a plant or dairy based milk, you could also add yogurt, OJ, or pomegranate juice.

Add almond butter for a neutral flavor to get healthy fats in or an avocado in your green smoothie!

Oats, flaxseed, hemp seeds, or chia seeds are also great healthy additions to your smoothie.

Blend well and stay healthy and hydrated on the go!
#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

If you ever wanted to know what was blaring in my

If you ever wanted to know what was blaring in my dorm room at Mizzou in 1996…this was it.

We saw Bush last night at The Filmore in Silver Spring. I appreciated that they realized the audience were all 40- and 50-somethings and were done by 10:30pm on a Tuesday night…kids and jobs in the morning.

Great concert! They played ALL the classics, plus some of their new stuff. So crowded, but again, age proved us all to be very tame and no injuries to report.

Creamy Chicken and Peas Pasta Salad! You know I l

Creamy Chicken and Peas Pasta Salad!

You know I love a good salad. Make this one on a weeknight or make it ahead and pack it up for weekend or weeknight sports.

It has everything you need for performance: carbs, protein, healthy fats and fiber. You'll get immunity-boosting nutrients from the peas, carrots and chicken.

This is a good one. Find the link in my bio or right here 👇
https://sarahpflugradt.com/2025/05/creamy-chicken-and-peas-pasta-salad/

Full day. Started at the track meet, drove 40 minu

Full day. Started at the track meet, drove 40 minutes to watch the first baseball game, drove back to the track meet to catch the second event, and left Dad to finish up baseball. Wouldn’t change a thing.

An awesome night for baseball to watch the Cards b

An awesome night for baseball to watch the Cards battle in DC with at least half the stadium in STL gear. The heckler in the row behind us stopped talking after we took the lead in the first and didn’t look back. A shutout 10-0 game with one pitcher. Great baseball.

Carb on carb on carb! Prepping today for track mee

Carb on carb on carb! Prepping today for track meet food and all afternoon baseball. Love this season.

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

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