Every athlete wants to perform their best. But performance doesn't start when practice begins—it starts with what goes on the plate. The meals, snacks, hydration, and recovery choices made every day.

🏋️ Training Day Meals

1. Grass-Fed Power Bowl

• Grass-fed ground beef

• Roasted sweet potatoes

• Sautéed spinach

• Fermented sauerkraut

• Grass-fed butter

2. Harvest Chicken Plate

• Roasted chicken thighs

• Butternut squash

• Roasted Brussels sprouts

• Grass-fed butter

• Fresh herbs

3. Steak & Sweet Potato Skillet

• Sliced grass-fed steak

• Sweet potatoes

• Mushrooms

• Caramelized onions

• Grass-fed butter

4. Wild Salmon Nourish Bowl

• Wild salmon

• Roasted carrots

• White rice

• Cucumber

• Homemade fermented pickles

5. Shepherd's Pie

• Grass-fed beef

• Cauliflower mixed with potatoes

• Carrots

• Peas

• Grass-fed butter

• Bone broth

Training Day Snacks

1.

Raw cheddar cheese

Apple slices

Walnuts

2.

Greek yogurt

Blueberries

Raw honey

Cinnamon

3.

Dates stuffed with almond butter

Sprinkle of sea salt

4.

Homemade beef jerky

Fresh orange

Macadamia nuts

5.

Hard-boiled eggs

Sea salt

Fresh berries

Before a Game (2–3 Hours Prior)

Focus on foods that provide steady energy while being easy to digest.

1.

Grilled chicken breast

Brown rice

Cooked carrots

2.

Grass-fed burger patty

Roasted sweet potato or Regular Potato

Steamed zucchini

3.

Turkey meatballs

Mashed potatoes

Green beans

4.

Scrambled eggs

Sourdough toast with butterF

resh strawberries

5.

Ground beef

Brown rice

Roasted squash

30–60 Minutes Before Competition

Keep these lighter and easier to digest.

1.

Banana

Almond butter

2.

Medjool dates

Grass-fed cheese

3.

Applesauce (unsweetened)

Cinnamon

4.

Fresh mango

Cottage cheese

5.

Sourdough toast

Raw honey

Grass-fed butter

Halftime or Meet-Day Snacks

1.

Orange slices

Sea salt

2.

Homemade electrolyte drink

Banana

3.

Dates

Grass-fed beef stick

4.

Fresh pineapple

Cottage cheese

5.

Homemade applesauce squeeze

Grass-fed beef jerky

After the Game (Recovery Meals)

Aim to include quality protein, carbohydrates to replenish glycogen, colorful produce, and mineral-rich foods.

1.

Grass-fed steak

Baked potato

Roasted broccoli

Grass-fed butter

2.

Slow-cooked shredded beef

Brown rice

Roasted carrots

Fermented vegetables

3.

Wild salmon

Sweet potato

Asparagus

4.

Roasted chicken

Mashed potatoes

Green beans

5.

Bone broth chicken soup

Rice

Vegetables

Fresh sourdough

Recovery Snacks

1.

Greek yogurt

Berries

Collagen

Raw honey

2.

Cottage cheese

Pineapple

Pumpkin seeds

3.

Chocolate protein smoothie

• Raw milk (if tolerated)

• Banana

• Cocoa powder

• Collagen

• Nut butter

4.

Hard-boiled eggs

Fresh fruit

5.

Homemade collagen gummies

Fresh berries

Rest Day Meals

Recovery and rebuilding remain important on days away from training.

1.

Vegetable frittata

Fresh fruit

2.

Roasted chicken thighs

Roasted root vegetables

Fermented vegetables

3.

Grass-fed meatloaf

Mashed cauliflower

Roasted carrots

4.

Wild-caught cod

Roasted squash

Steamed broccoli

5.

Slow-cooker beef roast

Sweet potatoes

Green beans

Rest Day Snacks

1.

Cottage cheese

Peaches

Cinnamon

2.

Raw cheese

Pear

Pecans

3.

Bone broth

Hard-boiled eggs

4.

Celery sticks

Almond butter

Raisins

15 Meals Ideas that the entire family can enjoy.

1. Slow Cooker Bison Chili

Makes: 6-8 servings

Ingredients

• 2 lbs ground bison

• 1 yellow onion, diced

• 3 cloves garlic, minced

• 2 cups bone broth

• 1 can diced tomatoes (BPA-free)

• 1 can tomato sauce

• 2 cups cooked kidney beans

• 2 cups cooked black beans

• 2 bell peppers, diced

• 2 tsp smoked paprika

• 2 tsp cumin

• 1 tsp oregano

• Sea salt & pepper

• 2 tbsp grass-fed butter

Directions

Brown the bison in butter. Add everything to the slow cooker. Cook on LOW for 6-8 hours.

Top with:

• Raw cheddar

• Raw sour cream

• Green onions

Natural Pantry Performance: Protein • Fiber • Iron • Zinc • Minerals

2. One-Pan Lemon Herb Chicken & Vegetables

Ingredients

• Bone-in chicken thighs

• Baby potatoes

• Carrots

• Brussels sprouts

• Garlic

• Grass-fed butter

• Fresh rosemary

• Fresh thyme

• Sea salt

• Lemon slices

Bake at 400°F for 45 minutes.

Serve with fermented sauerkraut.

3. Air Fryer Garlic Butter Steak Bites

Ingredients

• Sirloin steak

• Mushrooms

• Grass-fed butter

• Garlic

• Fresh parsley

• Sea salt

Air fry at 400°F for 8-10 minutes.

Serve with roasted sweet potatoes.

4. Venison Shepherd's Pie

Filling

• Ground venison

• Onion

• Carrots

• Peas

• Bone broth

Topping

• Mashed potatoes

• Grass-fed butter

• Raw cheddar cheese

Bake until golden.

5. Bison Breakfast Skillet

Cook together:

• Ground bison

• Sweet potatoes

• Spinach

• Onion

• Eggs

• Grass-fed butter

Finish with raw cheddar.

Great before morning workouts.

6. Slow Cooker Mississippi Beef Roast (Natural Pantry Style)

Instead of packaged seasoning:

• Chuck roast

• Grass-fed butter

• Garlic

• Onion

• Homemade ranch seasoning

• Pepperoncinis

• Bone broth

Cook 8 hours.

Serve over mashed potatoes.

7. Creamy Tuscan Chicken

Pan sear:

• Chicken thighs

• Mushrooms

• Garlic

Add:

• Full-fat raw cream

• Parmesan

• Spinach

• Sun-dried tomatoes

Serve over white rice.

8. One Pot Creamy Beef & Rice

• Grass-fed ground beef

• Onion

• Garlic

• Bone broth

• White rice

• Raw cheddar

• Raw milk

• Frozen peas

Everything cooks in one pot.

9. Air Fryer Salmon Bowls

Air fry:

Wild salmon

Serve with:

• White rice

• Cucumber

• Pickled carrots

• Fermented cabbage

Drizzle with homemade coconut aminos sauce.

10. Slow Cooker Venison Stew

• Venison roast

• Potatoes

• Carrots

• Celery

• Onion

• Garlic

• Bone broth

• Fresh rosemary

• Fresh thyme

Cook 8 hours.

11. Rustic Italian Meatball Soup

Meatballs:

• Grass-fed beef

• Ground pork

• Parmesan

• Egg

Soup:

• Bone broth

• White beans

• Spinach

• Carrots

• Onion

• Garlic

Finish with grated Parmesan.

12. Air Fryer Maple Dijon Chicken

Coat chicken thighs with:

• Dijon mustard

• Pure maple syrup

• Garlic

• Smoked paprika

Air fry until crispy.

Serve with roasted squash.

13. One Pot Taco Sweet Potato Skillet

• Grass-fed beef

• Sweet potatoes

• Black beans

• Onion

• Bell peppers

• Homemade taco seasoning

Top with:

• Raw cheddar

• Raw sour cream

• Fresh cilantro

14. Creamy Chicken & White Bean Soup

• Chicken thighs

• White beans

• Bone broth

• Onion

• Celery

• Carrots

• Garlic

• Raw cream

• Kale

Slow simmer.

15. High Protein Cottage Cheese Breakfast Bake

Mix:

• 10 eggs

• 2 cups full-fat cottage cheese

• Spinach

• Mushrooms

• Ground turkey sausage

• Raw cheddar

Bake at 350°F for 40 minutes.

Perfect for weekly meal prep.

The Natural Pantry Athlete Upgrades

To make these recipes even more performance-focused, consider adding a "Performance Boost" to each recipe. For example:

• Add collagen to soups and stews for connective tissue support.

• Stir in homemade bone broth instead of water to increase minerals and protein.

• Top with fermented vegetables for gut health and digestion.

• Include pasture-raised egg yolks on bowls and skillets for choline and healthy fats.

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The Natural Pantry "Performance Fuel" Staples

These ingredients can be mixed and matched into hundreds of meals while staying true to your philosophy:

Proteins

• Grass-fed beef

• Bison

• Venison

• Pasture-raised chicken

• Turkey

• Wild salmon

• Sardines

• Eggs

• Greek yogurt

• Cottage cheese

• Bone broth

Healthy Fats

• Grass-fed butter

• Ghee

• Coconut

• Coconut milk

• Coconut flakes

• Olives

• Nuts

• Nut butters

• Tahini

• Tallow

• Milk

Fiber-Rich Carbohydrates

• Sweet potatoes

• Potatoes

• Summer and Winter squash

• Broccoli

• Brown rice (especially around training) Properly Soaked and Prepared.

• Oats

• Beans and lentils (away from competition if well tolerated) Properly Soaked and Prepared.

• Fruit

• Berries

• Sourdough bread