Hi there, Seafoodies!
Whether you’re gearing up for a morning run, cooling down after a workout or taking a well-deserved rest day—eating like an athlete can help you perform at your best and feel fantastic! With the Summer Olympics inspiring us all to become wellness warriors and stay active, we’ve created a seafood meal plan to help you fuel your body like a pro.
It’s important to remember that deciding what and when to eat around any physical activity is very individualized, as it depends on your goals and the type and intensity of your workout. However, there are some key principles to keep in mind that can help make the most of your nutrition efforts and keep you and your family ready for the next big game, race or training session.
Pre-Workout Power-Up
Getting the right fuel before a workout is a no-brainer for any athlete. For optimal energy during your workout, try to eat a balanced meal 2-3 hours beforehand. If you don’t have much time before exercising or training, eat a smaller portion—which will be easier to digest. Make sure any meal or snack contains a mix of good carbs, quality protein and healthy fats —like the kind that can be found in seafood. Not sure where to start? The following recipes in this month’s meal plan showcases our easiest dishes to fuel your energy—whether you’re heading to the gym or chasing your kids around the playground.
Post-Workout Recovery
After you’ve put in the work, it’s time to refuel. And what you eat is crucial for maximizing your hard work—both for helping your muscles recover and for building new ones. Aim to replenish your protein and glycogen stores within an hour of finishing your workout. Good protein sources include salmon, cod, scallops, tuna, shrimp, eggs, poultry and Greek yogurt. We know carbohydrates can sometimes get a bad rep, but fiber-rich carbs like veggies, fruits, legumes and whole grains are necessary to support a healthy gut and refuel those glycogen stores. Plus, vegetables and fruits also contain high amounts of water to help with rehydration. You can include a little heart-healthy fat—like fatty fish, nuts, seeds, avocados and olive oil—to help reduce inflammation that naturally happens during high-intensity workouts.
Recharge and rehydrate
To balance out your workout schedule, schedule in a rest day or two each week, which can help you stay committed to your fitness goals and reduce your risk of injury. And don’t forget to stay hydrated—before, during and after your workouts. Staying hydrated before workouts and on rest days helps keep energy levels high during workouts and hydrating after exercising helps with muscle recovery. And focus on consuming anti-inflammatory foods—like berries, leafy greens and omega-3-filled fatty fish—to keep your body feeling great on both workout and rest days.
With these simple and tasty meal ideas, even your littlest athletes can stay energized, strong and healthy. Here’s to eating like seafood champions and making every day a wellness winner!
Breakfast & Brunch
For a quick and tasty pre-workout meal—this dish is rich in protein and omega-3 fatty acids!
Adding shrimp to your toast provides protein, selenium and vitamin B-12—helping you stay full longer while boosting heart health, brain function, mood and memory.
Shrimp & Egg Breakfast Burrito
Prep these breakfast burritos ahead of time and freeze—then give them a quick zap in the microwave on your way out the door to the gym!
A sprinkle of panko breadcrumbs on the bottom of the pan adds a nice crunch to the cheesy, protein-filled goodness that is this one-pan meal.
Featuring two favorite superfood ingredients—salmon and avocados—let’s just say we didn’t have any trouble finding taste-testers for this recipe!
You may not be a morning person but, with these filling 30-minute bites by your side, you can fake it till you make it!
Snacks & Apps
Our twist on deviled eggs uses low-fat Greek yogurt instead of full-fat mayo, reducing calories without sacrificing creaminess.
Chips, veggies, pretzels or atop gluten-free crostinis—there is no wrong way to enjoy this addictive dip!
Caribbean Shrimp with Tropical Fruit
A little bit spicy, a little bit sweet and oh-so-good—this light plate is great for a rest day or any time you want to feel fulfilled and refreshed.
Soups, Salads, & Bowls
Lobster Salad With Summer Fruit
Lobster may seem decadent, but it’s low in calories and high in protein—making it a perfect salad addition for active Seafoodies.
Elevate this classic salad by adding sautéed or grilled salmon—creating a dish fit for royalty and abundant in protein, omega-3 fatty acids and antioxidants. Long live the seafood Caesar!
This effortless crab salad recipe is overflowing with fresh ingredients like avocado, artichoke and red pepper—making it the ultimate pantry hack for a quick and satisfying meal.
Seared Scallop Salad with Blueberries
Shake up your salad routine! Scallops provide a healthy dose of potassium and magnesium while also pairing wonderfully with antioxidant-rich berries.
Pasta Salmon Bowl with Balsamic Drizzle
There are many ways to customize this bowl, but however you like it—the healthy trio of fiber from the veggies and whole grain pasta and the protein and omega-3s in the salmon—can’t be beat!
Quinoa Salmon Bowl with Tzatziki Sauce
“Quinoa” is fun to say and even easier to prepare as the foundation for a wholesome bowl filled with salmon and vegetables—all finished off with a savory sauce!
Homemade sushi can take ample time to make, which makes it hard to enjoy on busy days. Enter—our salmon bowl—brimming with all your favorite sushi flavors without the added effort!
Lunch & Handhelds
Tuna is low in fat, high in protein and swimming with omega-3s and B vitamins. Combined with edamame and almonds, this antioxidant-packed salad is pretty—and pretty good for you too!
Stock up on frozen fish to make your post-workout fuel-up easy. Pop your preferred fish in a bag, submerge it in icy water and let it thaw for 10 minutes while you finish up your own cool-down stretch.
No matter your dietary preferences, don’t be surprised if you consider becoming a full-time “tacotarian” after one bite of these tantalizing tacos!
Fast, flavorful and approved by challenging eaters—the whole family will love these no-fuss salmon burgers.
The golden rule of sliders is simple: you can’t stop at just one! We totally support the decision to double this easy recipe—you’ll want plenty to go around!
A ready-to-eat broccoli slaw ties these grilled cod tacos together— making it an easy dish to meal prep or pull together last minute.
Dinner
Mediterranean Baked Shrimp with Feta
Two words— whipped feta! Featuring flavors of the Mediterranean, you might not think of baking when preparing to cook shrimp, but trust us on this one!
Grilled Halibut with Walnut Pesto
Fire up the grill and pop on some lightly seasoned halibut. While the fish is cooking, mix the pesto ingredients in a blender and you’re good to go!
Kiddos always love helping to prep these tuna skewers, but they especially enjoy eating the final fruits of their labor (and you will too)!
Tilapia with Black Bean and Mango Salsa
The ultimate meal for rest days, this recipe meets all of our clean-eating criteria: grilled white fish, extra protein from black beans, a kicky blend of vegetables and a little sweetness.
Introducing our gym-friendly shrimp scampi! These healthy, flavorful skewers pair well with a side salad and make it easy to eat like an athlete— without compromising on taste.
Canned tuna is always one of our top choices when it comes to shelf-stable convenience, budget-friendliness and versatility—you can always add it to your favorite pasta or rice recipe to up the protein power.
Eating 2-3 servings of seafood each week helps keep you healthy, and the nutrients in this quick pasta recipe—like omega-3s and selenium—also boost immunity, which is crucial during athletic training.
One-Pan Mediterranean Salmon
Rest easy knowing that you’re serving your family a dish that not only comes together in a snap—but is also a healthy choice for all fitness levels.
