Baked Tofu with Braised Baby Bok Choy

The low-GI combination of greens and tofu makes a terrific vegetarian meal, especially when served with basmati rice. The tofu can be a healthy portion of your day's protein, and if it's made with calcium sulphate, it can help you meet part of your daily calcium needs.

Slow Cooker Shredded Pork

Shredded pork is so easy to make in the slow cooker you'll wonder why you don't have it all the time. Braised shoulder is easiest to pull apart when still warm, so don't let it stand too long when it comes out of the slow cooker.

Gluten-Free Blueberry Almond Crisp

Beet Carpaccio & Quail Eggs

Thai-Style Salad With Shredded Eggs

This vibrant, fresh, herb-packed salad makes a great light dinner. The skinny shredded egg "pancakes" add just the right amount of protein to make it a satisfying meal. If you prefer a little more heat, use a whole bird's-eye pepper instead of half.

Chicken and Vegetable Soba Noodle Stir-Fry

Soba noodles, which are made with buckwheat flour, are delicious hot or cold. In this dish, the chicken breast is sliced thinly, so a little goes a long way. If you find the chicken difficult to slice, try putting it in the freezer for 15 minutes to firm up a bit.

Puree of Roasted Potatoes and Pears

Smooth in texture and sweet in flavour, this dish is a colourful, flavourful alternative to regular mashed potatoes. Roasting the pears alongside the sweet potatoes makes for easy preparation.

Sweet-and-Sour Chicken Kabobs

These protein-rich kabobs provide the necessary amino acids to help build and repair muscles after active competition. Serve with brown rice to provide complex carbohydrates that replenish your tired athlete's energy.

Swiss Chard with Frizzled Onions

Frizzled onions add instant sophistication to even the most humble side dish. Garlic and hot pepper flakes infuse the oil—and the Swiss chard—with flavour.