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Vegetarian

Mediterranean Chickpea Salad

Lower added sugar chocolate chip banana bread

Heirloom Tomato and Red Onion Salad

Classic homemade guacamole

Chocolate Chip Banana Oat Blender Muffins

Pomegranate Schorle

Sweet Potato, Farro and Arugula Salad with Basil Cilantro Vinaigrette

French Onion Dip

Vegan Indian Red Lentil Dal (Curry)

Roasted Zucchini in Olive Oil

Black Bean and Quinoa Burger

Dark Chocolate Peppermint Bark

Classic Greek Salad

Fruit and Vanilla Yogurt Parfait

Blueberry Muffins

Tzatziki

Pistachio and Cranberry Snack Bars

Apple, Walnut, and Blue Cheese Salad

Caprese panzanella with chickpeas

Greek Fries

Roasted Potato Wedges

Roasted Carrots with Dill and Pistachios

3 ingredient pineapple whip floats

Classic lemon and tahini hummus

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sarahpflugradt

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

Last weekend I had the pleasure of speaking at the

Last weekend I had the pleasure of speaking at the Virginia Academy of Nutrition and Dietetics annual conference on teen athlete nutrition. I also visited Brown Cow Farms to learn about their farming practices. Loved every minute. Thank you @eatrightva for an amazing conference!

These are HOT right now, but if you choose one bef

These are HOT right now, but if you choose one before practice or competition, you may not like the hot side effects that can come with it (sometimes they can cause gas or bloating) and that can impact your performance.

They can be a healthier alternative to soda, but choose to drink it on a rest day or after you’re done working out.

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

Youth athletes, are you drinking something with ca

Youth athletes, are you drinking something with caffeine in it in the morning?

Instead of hitting the stimulants, take a look at how much sleep you’re getting and if your breakfast is providing enough carbs to give you energy. Your performance will be better for it!
#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

Did you know we have a Registered Dietitian Nutrit

Did you know we have a Registered Dietitian Nutritionist Day? It's today, and I couldn't be happier with what I do - helping young athletes learn how to fuel their bodies and helping families create nourishing and delicious meals for their families.

As a professor, I teach health promotion and how we can prevent chronic disease with what we eat, how we move, and our lifestyle habits. I teach them how to effectively communicate health so they can make an impact now and down the road in their career.

It's really cool when you love what you do! Happy RDN Day to all of my RDN friends!

Chocolate, Peanut Butter & Oat Energy Bars are eas

Chocolate, Peanut Butter & Oat Energy Bars are easy to make, delicious, and give you the energy needed as an active adult or kid.

With 5 grams of fiber, 10 grams of protein, and plenty of B vitamins for your metabolism, it's the energy boost you need.

Get the recipe at my website in my bio, or right here: https://sarahpflugradt.com/2025/03/chocolate-peanut-butter-oat-energy-bars/

Spring sports are here! Healthy habits now will

Spring sports are here!

Healthy habits now will carry you through a successful season.
1. Hydrate. Carry a water bottle and make water your drink of choice. Sports drinks come during and after practice, not before.
2. Eat breakfast. Most athletes are not eating enough, so use every opportunity you can to fuel up. Carbs, protein, and fat for breakfast will set you up for success. Examples: smoothies, egg, ham, and cheese sandwich, cereal with milk and fruit.
3. Snack before practice. Defending on your sport, this can be a light snack or something more substantial. If you’re running, grab an applesauce with electrolytes or some grapes. Baseball, softball, or lacrosse, you can handle some protein in there like peanut butter, cheese stick, or chocolate milk.

Raising Sports Nutrition IQ every day! Did you kn

Raising Sports Nutrition IQ every day!

Did you know that around 25% of our daily energy comes from snacking? They are so important for keeping energy levels high and getting in important nutrients like protein, fiber, and potassium.

Here are a few ideas of shelf-stable snacks you can take with you to school or work and still perform at your best.

Remember to keep that water bottle filled and hydrate all day!

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

This year marks 21 Valentine's Days together. Not

This year marks 21 Valentine's Days together. Not always together, but always in love.

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