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Best Home Cooking Recipes For Electric Bike Riders

Posted by Rommel Lim on

The key to having the best diet for cyclists is calories. Every day, cyclists need 2000 to 2500 calories and lunch, dinner and breakfast must have 500 calories. Each snack needs to have 250 calories. There are also pre-ride snacks ideal to start your cycling exercise. Here is the complete guide to a cycling diet:

1. Monday

For your breakfast, you need fruit, particularly a banana-berry smoothie. Snacks would be crackers and hummus. For lunch, try a chicken primavera rice bowl. In the afternoon, snacks would be best if you take fruit and nuts. Try Mediterranean Bulgur for your dinner.

2. Tuesday

For Tuesday, a good breakfast would be a bowl of coconut quinoa yogurt. Morning snacks would be yogurt and berries. A good lunch would be grilled chicken sandwich served with hummus and veggies. Afternoon snacks would preferably be crudités and hummus. Lastly for dinner, you might want to try some spicy thai curry.

3. Wednesday

A good diet for Wednesday would be a bowl of nutty oatmeal for breakfast. Then for snacks, you might want to try crackers and hummus. Lunch would be perfect if you had a bowl of smoked salmon rice. A turkey wrap is good as a snack. Grilled turkey burger with oven-baked fries and steamed spinach is perfect for dinner.

4. Thursday

It is good to start your Thursday with a bowl of fruity oatmeal. Yogurt and berries are perfect for your snack. For lunch, it would be great to have a savory sandwich wrap. For snacks, fruits and nuts would be perfect. Lastly, for dinner, hibachi stir fry would complete your day.

5. Friday

For Friday, you can start with maple berry Kamut would be great to start your day.  Again, crackers and hummus are good for snacks. Lunch is going to be perfect with a bowl of chicken primavera rice. Snacks would be great with crudités and hummus. Try chicken fajitas for dinner.

6. Saturday

Eggs and whole grain toast would be perfect to start your day. Banana and chocolate milk would be perfect as snacks. You can eat your snacks 30 minutes to an hour after riding your bicycle. A good food for lunch would  be maple berry waffles.  Try crackers and hummus again for your snack. A complete set of spaghetti and meatballs would be truly zesty for dinner.

7. Sunday

Start your day with a bowl of nutty oatmeal. After 30 minutes to an hour of riding, you can try dressed potatoes. For lunch you may have grilled chicken sandwich served with veggies and hummus. Eat fruit and nuts for your snack. Oven-roasted salmon and baked sweet potato fries with steamed vegetables would be truly great for dinner.

Before you ride, meaning 30 minutes before riding, a pre-ride snack would be 1 banana drizzled with a single teaspoon of honey. For endurance rides, meaning rides that last 90 minutes or longer, go for a total of 70 grams of carbohydrate per hour or 280 calories by drinking or eating 5 to 8 percent electrolyte sports drink or food. For easy days, try a low-calorie electrolyte beverage like nuun or Elete hydration.

If you are wondering about the recipes mentioned, well here they are:

Breakfast

Banana-Berry Smoothie

1 whole banana
2 cups of strawberries
1 cup organic unsweetened rice milk
1 cup 0% Greek yogurt
½ cup dry oats
2 tbsp fresh ground flax meal
Just blend the ingredients until smooth.

Coconut Quinoa Yogurt Bowl

1 cup cooked quinoa
1 sliced banana
½ cup 0% Greek yogurt
¼ cup coconut, raw and unsweetened
1 cup berries

Nutty Oatmeal Bowl

1 cup cooked oatmeal
1 ½ cups berries
1 tbsp almond butter
½ cup 0% Greek yogurt
1 banana, chopped

Fruity Quinoa Bowl

1 cup cooked quinoa
1 banana
1 ½ cups berries
1 tbsp tahini
½ cup 0% Greek yogurt

Maple Berry Kamut

1 cup cooked kamut
1 cup berries
1 tbsp 100% percent maple syrup
½ cup 0% Greek yogurt
2 tbsp fresh ground flax meal

Eggs and Whole Grain Toast

2 slices whole-grain bread, toasted
2 eggs, poached or boiled

Lunches

Chicken Primavera Rice Bowl

1 ½ cups long-grain brown rice, cooked 1 cup broccoli, steamed
4 oz. grilled or roasted chicken breast, sliced
1 cup diced carrots, steamed
Toss ingredients together. Add salt, pepper and favorite herbs for seasoning. It makes one serving.

Grilled Chicken on Whole-Grain Bread

4 oz. grilled chicken breast or tofu, sliced
1 cup fresh spinach, uncooked
2 slices whole-grain bread
Add mustard to taste
Serve with:
1 cup carrots or other fresh vegetable
2 tbsp hummus
Makes one sandwich.

Smoked Salmon Bowl

1 cup long-grain brown quinoa or rice
2 cups mixed vegetables, steamed
4 oz. smoked salmon
1 tbsp pesto      
Toss ingredients together. Add pepper, salt and favorite herbs for taste.  Make a single serving.

Savory Sandwich Wrap

1 large whole-wheat wrap
½ avocado
2 slices roasted turkey or 1/3 can of tuna or 2 oz. chicken
4 slices fresh tomato
2 tbsp hummus
1 cup romaine or fresh spinach
Mustard to taste
Makes a single wrap.

Maple Berry Waffles

2 Kashi Go Lean 7-Grain waffles
1 cup 0% Greek yogurt
1 tbsp 100% maple syrup
1 cup berries or other fruit
Makes a single serving  

Dinner

Mediterranean Bulgar

1 ½ cup of either cooked lentils or chickpeas
½ cup feta cheese
1 cup cooked bulgur
1 tomato, diced
1/3 cup diced red onion
1 red bell pepper, diced
½ cup kalamata or black olives
2 cloves garlic, chopped
1 stalk celery, chopped
¼ cup fresh lime juice or fresh lemon
2 tsp fresh mint, chopped
2 tsp dried dill
¼ cup fresh parsley, chopped
1 tsp sea salt
Pepper to the right taste
1 tbsp olive oil (optional)
Let the lentils and the bulgur or chickpeas get to to the right temperature. Toss all the ingredients in a mixing bowl. Makes 2 servings.

Spicy Thai Curry

16 oz. cubed chicken breast, shrimp or tofu
3 cloves of garlic, chopped
2 tbsp. olive oil
3 tsp fresh ginger, chopped
3 tbsp soy or tamari sauce
2 large red bell peppers, sliced thinly
16 oz. fresh baby spinach
3 scallions, chopped
½ cup low-fat coconut milk
4 ½ cups cooked brown rice
4 tsp green curry paste
1/3 cup fresh basil

½ cup unsalted peanuts, chopped ½ tsp crush red pepper flakes, 1 lime quartered

Cook chicken in a tablespoon of olive oil through medium heat until cooked. Remove from the pan. Add remaining oil and sauté ginger and garlic on medium heat. When the oil is absorbed, add soy sauce then add the peppers. Cook for 2 minutes, then add the spinach and the scallions. Cook for 2 more minutes. Add the coconut milk and green curry paste and stir well until they are combined. Serve over rice and season with chopped peanuts, fresh basil, a squeeze of lime and crushed red pepper. Makes four servings.

Grilled Turkey Burger

4 oz. ground lean turkey
1 egg
Salt, pepper and spices to taste
Mix ingredients, then grill to desired taste
Serve on a whole grain bun, with tomato, lettuce, mustard and pickles and ketchup so you can taste. Makes a single serving.

Hibachi Stir-Fry

4 oz. fish, chicken, tofu or beef
1 cup zucchini or other vegetable, chopped
½ cup onions
½ cup bell pepper
1 clove garlic
1 tbsp olive oil
Soy or tamari sauce to taste
1 ½ cups cooked long-grain brown rice
Toss meat or tofu, garlic and vegetables together in a medium pan and sauté in olive oil through medium heat until tofu or meat is cooked thoroughly. Sprinkle with tamari and serve over rice. Makes a single serving.

Chicken Fajitas

4 oz. chicken breast, sliced
1 bell pepper, sliced
¼ onion
1 tbsp. olive oil
4 small corn tortillas or 2 small whole-wheat wraps
½ cup 0% Greek yogurt
2 tbsp salsa
2 tbsp. guacamole
Saute chicken, pepper and onion in olive oil over medium heat until meat and vegetables are cooked. Wrap in tortillas. Garnish with salsa, yogurt, and guacamole. Makes one serving.

Zesty Spaghetti and Meatballs

1 ½ cups cooked spaghetti (or other pasta, preferably whole meat)
4 (1 oz.) premade meatballs made from extra-lean beef, chicken, turkey or bison
Heat meatballs and sauce, then toss with pasta. Makes one serving.
1 cup tomato sauce, jarred or homemade.

Oven-Roasted Salmon

1 5-oz. fillet of salmon (or other fish)
1 tbsp. butter
Salt, pepper and other seasonings to taste
Preheat oven to 350 degrees. Place fish on a foil-lined baking sheet. Top with seasonings and butter. Bake for 15 minutes, or until desired state. Makes a single serving.

Oven-Baked Fries

1 potato (baking or sweet)
salt, pepper and herbs
1 tbsp. olive oil
Preheat oven to 400 degrees. Place potato slices on a foil-lined baking sheet, sprinkle olive oil and season using salt, pepper and herbs to taste. Bake for 20 to 30 minutes, until potatoes are fork tender. Makes two servings.

Snacks

Crackers and Hummus

12 rice or whole-grain crackers
4 tbsp hummus

Yogurt and Berries

1 cup 0% Greek yogurt
2 cups mixed berries

Banana and Chocolate Milk

8 oz. 1 percent chocolate milk
1 banana

Dressed Potato

1 large baked potato
½ cup 0% Greek yogurt with chopped chives
Salt and pepper

Fruit and Nuts

1 apple
1 orange
15 almonds

Crudites and Hummus

2 ½ cups sliced vegetables (celery, carrots, broccoli, bell pepper, cauliflower)
4 tbsp hummus

Turkey Wrap

2 small corn or 1 regular-size whole-wheat wrap
1 cup fresh, spinach or romaine lettuce
1 tomato
2 tbsp hummus
2 slices turkey


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