revive-injury-and-rehab

Day 3 – Revive Injury and Rehab Diet

Tue, 13 Oct 2026 18:57:42 GMT

Meal Prep Tip: Make a hard-boiled egg for tomorrow morning’s snack.

Breakfast (279 calories)

1 slice whole-wheat bread, toasted
1 Tbsp. peanut butter
1 banana

A.M. Snack (78 calories)

1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (337 calories)

Green salad with Spiced Chickpea “Nuts”
2 cups mixed greens
5 cherry tomatoes, halved
1/2 cup cucumber slices)
1/4 cup Spiced Chickpea “Nuts”
1 Tbsp. feta cheese
Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (103 calories)

2/3 cup nonfat plain Greek yogurt
3 Tbsp. blueberries

Dinner (427 calories)

1 3/4 cups Tomato & Artichoke Gnocchi

Day 2 – Revive Injury and Rehab Diet

Tue, 13 Oct 2026 18:56:54 GMT

Meal Prep Tip: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.

Breakfast (264 calories)

1 cup nonfat plain Greek yogurt
1/4 cup muesli
1/4 cup blueberries

A.M. Snack (70 calories)

2 clementines

Lunch (316 calories)

2 Tomato-Cheddar Cheese Toasts
2 cups mixed greens
1/2 cup cucumber slices
1/4 cup grated carrot
1 Tbsp. chopped walnuts
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (78 calories)

6 walnut halves

Dinner (422 calories)

2 Butternut Squash & Black Bean Tostadas

Evening Snack (50 calories)

1 Tbsp. chocolate chips, preferably dark chocolate

Day 1 – Revive Injury and Rehab Diet

Tue, 13 Oct 2026 18:56:01 GMT

Meal Prep Tip: If you will be short on time, you can make the Spiced Chickpea “Nuts” ahead of time. Cover and store at room temperature for up to 2 days.

Breakfast (297 calories)

Oatmeal with Fruit & Nuts
1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
1/2 medium apple, diced
Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (47 calories)

1/2 medium apple

Lunch (337 calories)

Green salad with Spiced Chickpea “Nuts”
2 cups mixed greens
5 cherry tomatoes, halved
1/2 cup cucumber slices
1/4 cup Spiced Chickpea “Nuts”
1 Tbsp. feta cheese
Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (80 calories)

1/2 cup nonfat plain Greek yogurt
1/4 cup sliced strawberries

Dinner (431 calories)

1 serving Mozzarella, Basil & Zucchini Frittata
1 cup mixed greens
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted