Week 4: Real Nutrition
Athlete’s Plate

Sports nutrition for the everyday athlete centers around general healthy eating using the athlete’s plate. Athletes should treat each meal as an opportunity to help them reach their goals. One day at a time, one plate at a time.

The Athlete’s Plate consists of ½ fruits and veggies, ¼ protein, ¼ high quality carbohydrates. We shoot for ½ the plate colorful fruits and vegetables for a few different important reasons. These give us most of our micronutrients, electrolytes, and high quality carbohydrates. They are also high in fiber that helps digestive health and keeps us full. We can never get too many veggies! ¼ Protein to recover after workouts and ¼ Carbs to refuel for the next one. Try to eat at least a snack every 3-4 hours to keep your metabolic rate elevated and to constantly be breaking down macronutrients to provide energy. Doing all this will set you up to have amazing workouts and reach your goals that much faster.

Apple-Dijon braised chicken skillet



  • 4 Boneless skinless chicken breasts (1 1/2 lbs.)
  • 1 1/2 Tbsp Dijon mustard
  • 1/2 Tsp salt
  • 1/4 Tsp pepper


  • 1/2 Onion, chopped
  • 5 Garlic cloves, minced
  • 1 1/2 Cups long-grain white rice
  • 2 Cups low sodium chicken broth
  • 1 1/2 Cups apple juice
  • 2 Tbsp Dijon mustard
  • 1 Tbsp apple cider vinegar
  • 1/2 Tsp oregano
  • 1/2 Tsp salt
  • 1/4 Tsp pepper
  • 1/4 Tsp dry thyme
  • 3 Cups broccoli florets
  • In a small bowl, mix 1 1/2 tablespoons Dijon mustard, 1/2 teaspoon salt and 1/4 teaspoon pepper.
  • Heat 2 tablespoons olive oil over medium high heat in a large skillet. Coat chicken with Dijon/salt/pepper mixture and add to sizzling skillet.
  • Sear chicken until golden, approximately 3-5 minutes per side, remove to a plate. (Chicken will finish cooking with rice)
  • Heat 1 tablespoon olive oil in the skillet.
  • Add onion and sauté for 3 minutes, scraping up any seasonings that may have come off the chicken. Add garlic and rice and sauté for an additional 2 minutes.
  • Stir in chicken broth, apple juice, 2 tablespoon Dijon, apple cider vinegar, oregano, salt, pepper and thyme. Bring to a boil, then cover and reduce heat to low.
  • Simmer for 12 minutes.
  • After 12 minutes, stir then add the chicken into the mix. Add the broccoli on top.
  • Cover the pot and cook on low for 10-15 minutes longer, or until rice and chicken are done and broccoli is tender. Make sure not to burn the bottom!
  • Once rice and chicken are done, remove and let cool before serving
  • Enjoy!
All recipes featured in our athlete inside program can be found on our Designer Protein recipe page here