Athlete Nutrition

Understanding the Basics	Health

Carbohydrates (PDF) Fat (PDF) Hydration (PDF) Protein (PDF) Fruit & Vegetables (PDF) Recovery Nutrition (PDF) Travel Nutrition (PDF) Plant based	Cold and Flu (PDF) Eating Mindfully (PDF) Relative Energy Deficiency in Sport (RED-s) (PDF)
Sample Meal Plans	University Life

Calculate Energy Requirements (PDF) 2,000 kcal Plan & Grocery List (PDF) 2,500 kcal Plant Based Plan & Grocery List (PDF) 2,500 kcal Plan & Grocery List (PDF) 3,000 kcal (PDF) Plan & Grocery List (PDF) 3,000 kcal Plant Based Plan & Grocery List (PDF) 4,000 kcal Plan & Grocery List (PDF) 5,000 kcal Plan & Grocery List (PDF)	Stocking Up (PDF) Kitchen Essentials (PDF) Eating in Residence (PDF) Nutrition during exams (PDF) Snack Foods (PDF)
Body Composition

Gaining Muscle (PDF) Getting Lean (PDF) Off Season Nutrition (PDF)

Supplements	Other

UBC Athletics Sport Supplement Guidelines (PDF) Vitamin D Creatine (PDF) Caffeine (PDF) Iron (PDF) BCAAs (PDF)	Holiday Nutrition (PDF) Energy Drinks (PDF) Alcohol and Sport (PDF)
Breakfast	Entree - Slow Cooker

2 Ingredient Pancakes (PDF) 5 Minute Omelette (PDF) Breakfast Muffins (PDF) Chocolate Banana Overnight Oats (PDF) Cranberry Oat Breakfast Bites (PDF) Fancy Greek Yogurt (PDF) Ham and Egg Breakfast Bake (PDF) Huevos Rancheros (PDF) Dairy Free Chocolate Overnight Oats (PDF) Strawberry Overnight Oats (PDF)	Easy Slow Cooker Taco Filling (PDF) Cooker Chicken (PDF) Beef Vegetable Stew (PDF) Bolognese (PDF) Bolognese Sauce (PDF) Chicken Curry (PDF) Enchiladas (PDF) Garlic Whole Chicken (PDF) Honey Mustard BBQ Chicken (PDF) Pulled Pork (PDF) Sweet and Sour Chicken (PDF) Taco Filling (PDF)
Entree - Stove Top	Entree - Lighter Options

Basic Burger (PDF) Beef and Lentil Bolognese (PDF) BBQ Chipotle Pork Tenderloin (PDF) Chicken Fajitas (PDF) Chicken Stir-fry (PDF) Mexican Bean and Steak Salad (PDF) Simple Fried Rice (PDF) Tomato Pasta Sauce (PDF) Very Simple Turkey Fajitas (PDF)	Baked fish tacos (PDF) Coronation Chicken (PDF) Carrot and Ginger Soup (PDF) Greek Lentil Salad (PDF) Honey & Ginger Rotisserie Chicken (PDF) No-crust Spinach and Red Pepper Quiche (PDF) Simple Chicken Soup (PDF) Summer Kale Salad (PDF) Pesto Salmon (PDF) Prawn Salad Rolls with Peanut Sauce (PDF) Red Lentil Soup (PDF) Thunderbird Tacos (PDF)
Entree - Plant Based	Entree - Batch Cooking

Bean Enchiladas (PDF) Black Bean Burgers (PDF) Butter Bean Salad (PDF) Coconut Lentil Curry (PDF) Greek Frittata (PDF) Mexican Bean Salad (PDF) Pesto Pasta / Zucchini Noodle Salad (PDF) Roast Sweet Potato Salad (PDF) Spicy Tofu Wraps (PDF) Thai Tofu Curry (PDF) Tofu Stir-fry (PDF) Vegetarian Burrito (PDF) Vegan Mac and Cheese (PDF)	Chili Con Carne with Kidney Beans (PDF) Healthy Lasagna (PDF) Rotisserie Chicken 5 ways for 5 days (PDF) Rotisserie Chicken Chickpea Curry (PDF) Rotisserie Chicken Biryani (PDF) Rotisserie Chicken and Leek Pie (PDF) Parmesan Crusted Salmon (PDF) Simple Burgers (PDF) Tomato Pasta Bake (PDF) Veggie Lentil Curry (PDF)
Treats	Sides and Dips

Banana Pecan Muffins (PDF) Black Bean Brownies (PDF) Blueberry Oatmeal Muffins (PDF) Cherry and Dark Chocolate Bites (PDF) Chocolate Monkey Bites (PDF) Dark Chocolate Avocado Truffles (PDF) Frozen Greek Yogurt And Pomegranate Bites (PDF) Fruit Crumble with Vanilla Yogurt (PDF) Spiced Pumpkin Cookies (PDF) Banana Oat And Greek Yogurt Muffins (PDF)	DIY Hummus (PDF) Guacamole with Cottage Cheese (PDF) Light Creamy White Bean Dip (PDF) Lemon Mayo (PDF) Mango Salsa (PDF) Salad Dressing (PDF) Spicy Roast Chickpeas (PDF) Simple Coleslaw (PDF)
Bites and Bars	Campus Eats

Coconut Energy Balls (PDF) Coconut Protein Balls (PDF) Cranberry Pistachio Energy Balls (PDF) Gluten Free Breakfast bars (PDF) No Bake Protein Bars (PDF) No Bake Protein Bites (PDF) Pumpkin Spiced Energy Bites (PDF) Crispy Rice Chews (PDF) Gluten Free Apple Cinnamon Energy Bars (PDF) Homemade Trail Mix (PDF) Oat Power Bars (PDF) Raw Carrot Cake Bites (PDF) Cocoa Date Bars (PDF)	U (PDF)BC Map (PDF) Zone A: Wesbrook (PDF) Zone B: The Village (PDF) Zone C: The Nest (PDF) Zone D: Koerner Plaza (Sauder & North Campus) (PDF) Zone E: Vanier & Totem (PDF) Zone F: Engineering precinct (South campus) (PDF)
Drinks and Smoothies

Berry Shake (PDF) Dairy Free Pina Colada Smoothie (PDF) Ginger Lemon Tea (PDF) Green Protein Smoothie (PDF) Homemade Sport Drink (PDF) Mango And Orange Kefir Smoothie (PDF) Strawberry Oat Smoothie (PDF) Turmeric Tea (PDF) Chocolate nut butter banana recovery shake (PDF)