An Endurance Classic Made Lean: Turkey Meatballs & Fettucine

Racing Weight Cookbook delivers more than 100 flavorful, easy recipes for athletes that will help you hit your ideal weight without compromising your performance.

Spaghetti and Meatballs; it’s a classic endurance sports meal and for good reason. Complex carbs will fuel you up for tomorrow while the protein will help you recover from today. Enjoy with a glass of red!

Racing Weight Cookbook Turkey Meatballs and FettucineServes 8 in 1 Hour
Recipe profile: High Carb, High Protein

2 pounds 99% lean ground turkey breast
1/3 cup whole-wheat bread crumbs
2 eggs
3 cloves garlic, minced
1 tablespoon dried onion flakes
2 tablespoons fresh basil, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
cooking spray
4 cups tomato-basil pasta sauce from a jar
1 pinch of salt
1 pound whole-wheat fettucine

Combine ground turkey, bread crumbs, eggs, garlic, onion flakes, basil, salt, and pepper in a large bowl and mix well.

Coat a large nonstick skillet with cooking spray. Roll meat mixture into 40 2-inch balls and place a single layer in the skillet. (They usually have to be cooked in two batches.)

Brown over medium heat, using tongs or a wooden spoon to turn the meatballs so the outsides cook evenly.

Transfer meatballs to a large saucepan and pour in the tomato-basil sauce. Cover and simmer over a low flame for 40 minutes.

While the meatballs are cooking, fill a large saucepan with water and a pinch of salt. Bring to a boil over medium-high heat, then add fettucine. Cook 12–14 minutes or as directed on the package. Pour into a colander to drain.

Add about ¾ cup cooked fettucine to each plate and top with meatballs and sauce.

Per serving: 400 calories, 5 g fat, 55 g total carbohydrate, 8 g dietary fiber, 38 g protein

TIP: You can purchase a commercial brand of wholewheat bread crumbs, such as 4C, or make your own with bread you have on hand.

DQS COUNT (per serving) VEGETABLES 1 WHOLE GRAINS 1 LEAN MEATS & FISH 1

The Racing Weight Series™ is the proven weight-loss program for endurance athletes. Find Racing Weight, Racing Weight Cookbook, or Racing Weight Quick Start Guide in your local bookstore; bike, tri, or running shop; or from these online retailers:

Racing Weight Cookbook Lean Light Recipes for AthletesRacing Weight 2nd Ed. RW2 96dpi 400x600p strokeRWQSG 72dpi_400x600_stroke Racing Weight Quick Start Guide

The Racing Weight Series™ is published by VeloPress, the leading publisher of books about endurance sports.

Try a Quick Make-Ahead Breakfast: Banana-Pecan Pancakes

Racing Weight Cookbook delivers more than 100 flavorful, easy recipes for athletes that will help you hit your ideal weight without compromising your performance.

These pancakes are a great make-ahead breakfast. Double the batch, and store pancakes in freezer bags to be reheated in the toaster. They are delicious on their own, but you can top them with syrup or additional sliced banana if you like.

Racing Weight Cookbook: Banana Pecan Pancakes recipe

Serves 2 in 15-20 minutes
Recipe profile: Vegetarian, Great for Recovery

1 cup oats
1 cup egg whites
½ cup 1% cottage cheese
1 banana
1 teaspoon vanilla extract
2 teaspoons baking powder
cooking spray (or ½ tsp. butter)
¼ cup (1 oz.) pecans, chopped

Combine oats, egg whites, cottage cheese, banana, and vanilla in a blender and process until completely smooth. Add baking powder and process for just a second or two to mix in.

Heat a nonstick skillet over medium heat and coat with cooking spray or butter. Pour in about one-quarter of the batter to make a 7-inch pancake, and sprinkle with 1 tablespoon chopped pecans.

Cook until the bottom of the pancake is golden brown, then flip and cook the other side for a few minutes. Repeat with remaining batter and pecans.

Makes 4 large pancakes.

Per serving: 404 calories, 14 g fat, 44 g total carbohydrate, 7 g dietary fiber, 29 g protein

DQS COUNT (per serving) FRUITS ½ WHOLE GRAINS 1 LEAN MEATS & FISH 1 NUTS & SEEDS 1

The Racing Weight Series™ is the proven weight-loss program for endurance athletes. Find Racing Weight, Racing Weight Cookbook, or Racing Weight Quick Start Guide in your local bookstore; bike, tri, or running shop; or from these online retailers:Racing Weight Cookbook Lean Light Recipes for AthletesRacing Weight 2nd Ed. RW2 96dpi 400x600p strokeRWQSG 72dpi_400x600_stroke Racing Weight Quick Start Guide

The Racing Weight Series™ is published by VeloPress, the leading publisher of books about endurance sports.

Racing Weight Cookbook: Flaxseed & Herb-Crusted Chicken

Racing Weight Cookbook delivers more than 100 flavorful, easy recipes for athletes that will help you hit your ideal weight without compromising your performance.

This is a Level 2 recipe, meaning it will take a little bit more time (30 minutes) and is intended for athletes who have some cooking experience in the kitchen. But the effort will pay off! The crisp flaxseed crust keeps the chicken wonderfully moist inside. You can use golden or brown flaxseed; the only difference is color.Racing Weight Cookbook: Flaxseed & Herb-Crusted Chicken

3 SERVINGS // 30 MINUTES
Recipe profile: High Protein

cooking spray
¼ cup ground golden flaxseed
2 tablespoons dried onion flakes
½ teaspoon each dried dill, dried oregano, garlic powder, and salt
¹/8 teaspoon black pepper
2 tablespoons egg substitute or 1 egg, beaten
1 pound boneless, skinless chicken breasts

1 Preheat oven to 400 degrees F. Line a baking sheet with foil and place wire rack on top of it. Mist rack lightly with cooking spray.

2 In a shallow, wide bowl combine flaxseed, onion flakes, dill, oregano, garlic, salt, and pepper. Place egg substitute or beaten egg in a separate bowl.

3 Dip one chicken breast into egg, allow excess to drip off, and press each side into flaxseed mixture to coat. Place on wire rack on prepared baking sheet. Repeat with each chicken breast.

4 Bake for 20 minutes or until a thermometer inserted in thickest part of chicken reads 160 degrees F.

Per serving: 203 calories, 5 g fat, 6 g total carbohydrate, 4 g dietary fiber, 37 g protein

TIP: If you don’t have a wire rack, you can cook the chicken on a baking sheet alone.

DQS COUNT (per serving)
LEAN MEATS & FISH 1
NUTS & SEEDS 1

The Racing Weight Series™ is the proven weight-loss program for endurance athletes. Find Racing Weight, Racing Weight Cookbook, or Racing Weight Quick Start Guide in your local bookstore; bike, tri, or running shop; or from these online retailers:Racing Weight Cookbook Lean Light Recipes for AthletesRacing Weight 2nd Ed. RW2 96dpi 400x600p strokeRWQSG 72dpi_400x600_stroke Racing Weight Quick Start Guide

The Racing Weight Series™ is published by VeloPress, the leading publisher of books about endurance sports.

Racing Weight Cookbook: Greena Colada Smoothie

Racing Weight Cookbook delivers more than 100 flavorful, easy recipes for athletes that will help you hit your ideal weight without compromising your performance.

Racing Weight Cookbook Greena Colada Smoothie Recipe

Racing Weight Cookbook: Greena Colada Smoothie – so green!

Try out this easy-to-make recipe for as a pre-workout fuel-up snack or a light post-workout recovery snack.

1 SERVING // 5 MINUTES
Recipe profile: High Carb, Vegetarian

1 14-ounce can crushed pineapple in juice (unsweetened)
¼ cup canned coconut milk
1 cup baby spinach, loosely packed
1 serving protein powder (optional)

Blend all ingredients until smooth.

Makes one 16-ounce smoothie.

Per serving: 400 calories, 11 g fat, 66 g carbohydrate, 4 g dietary fiber, 2 g protein

WHY USE PROTEIN POWDER?

Protein powder can be a convenient way to meet your protein needs, whether you are making hot cereal for a preworkout breakfast, blending a recovery smoothie, or baking for postworkout snacks. We recommend buying a whey protein powder that is low in fat and sugar and is free of additional anabolic ingredients (e.g., creatine monohydrate) that are unnecessary for endurance athletes. Look for a basic whey protein powder with 20 or more grams of protein and fewer than 175 calories per serving (typically 30 g). If you have an allergy or intolerance to whey or dairy protein, soy protein is a generally tasty alternative. As for flavors, vanilla is the most versatile and complements all other tastes.

Feel free to omit protein powder from your smoothies. In baked goods, you can simply add the equivalent amount of flour.

DQS COUNT (per serving):
FRUITS 1
VEGETABLES 1

The Racing Weight Series™ is the proven weight-loss program for endurance athletes. Find Racing Weight, Racing Weight Cookbook, or Racing Weight Quick Start Guide in your local bookstore; bike, tri, or running shop; or from these online retailers:Racing Weight Cookbook Lean Light Recipes for AthletesRacing Weight 2nd Ed. RW2 96dpi 400x600p strokeRWQSG 72dpi_400x600_stroke Racing Weight Quick Start Guide

The Racing Weight Series™ is published by VeloPress, the leading publisher of books about endurance sports.