Your wraps might not look like this, but they’ll be healthy/Photo by jeffreyw, flickr.com

Between work, family, sleep and high volume training weeks it can be very difficult to find enough time to cook or prepare freshly made meals and snacks each day. As a result, food is often put on the back burner, as we search for quicker and easy options that are as efficient as possible. But with big performance goals, weight or body composition can be a significant limiter; improving diet can be just as important as developing fitness.

When it comes to healthy eating, whether for weight loss, racing, or overall wellness, there is no magic formula or pill that we can take. A whole foods approach is the most optimal. However, that doesn’t mean that you cannot make things easier on yourself by preparing pre-made meals and snacks. You will need to do some cooking though! This month, fresh from the Core Diet kitchen, we’re featuring four recipes that can be made in advance and frozen if needed.

So with 2012 upon us, and the demands of another time-strapped triathlon season approaching, don’t let your diet be the weak link. Use these healthy options to fuel each day, and give you the piece of mind to know that you are not cutting any nutritional corners.

Low-Carb Egg Wraps

These wraps make the perfect post-workout breakfast when you’re rushing to get to work and have little time to prepare a meal. Pair one with a piece of fruit and you’re ready to go.

Yield: 12 wraps

Ingredients

1 dozen low carb tortillas (such as Joseph’s Low Carb Wraps)

1.5 dozen organic eggs (or you can use egg whites)

2 cans of black beans

1 jar of salsa

Optional Ingredients:

- spices (tarragon, chili powder, garlic powder, black pepper, and red pepper all work well)

- vegetables (chop up green onions and peppers and cook them in a pan for a few minutes before adding the eggs)

- low fat cheese (put a bit of grated cheese on top of the eggs and salsa just before you wrap them)

Preparation

1. If you’re adding vegetables, put these in a medium pot and cook them over medium high heat for about 3 minutes. Place the beans in a strainer and rinse them with water. Crack all of the eggs into a bowl, removing two-thirds of the yolks (or 12 yolks) so you have a 3:1 ratio of whole eggs to egg whites.
2. Beat the eggs with a fork and pour into a medium pot (with the vegetables, if you’re using them) and begin cooking the eggs over medium heat. As soon as the eggs start to cook, add all of the beans. Keep cooking the egg/bean/vegetable mix, stirring continuously and scraping the eggs off of the bottom and side of the pot until the eggs are thoroughly cooked. Remove from heat.
3. Take out a single tortilla wrap and put a large spoonful of the filling onto the tortilla (about two heaping tablespoons). Put a tablespoon or so of salsa on top, along with any extras (i.e. cheese).

*Tip: You will want to put the eggs and salsa into the middle of the tortilla, near the bottom. This will make folding easier.

How to Fold a Wrap

1. Fold over the 2 sides of the tortilla, covering most of the ingredients.
2. Roll the tortilla up from the bottom tightly.

How to Freeze a Wrap

1. Once slightly cooled, wrap tightly in plastic wrap.
2. Place individual egg wraps in labeled freezer bag.

How to Reheat a Wrap

1. Remove the egg wrap from the freezer, take off the plastic, and then wrap the burrito in a paper towel.
2. Put the wrap in the microwave on defrost (or low power) for two minutes. Then, cook on high for 90 seconds. This will produce a warm, moist egg wrap. Depending upon your microwave and the size of the egg wrap, times may need to be adjusted.
3. Let cool for a minute or two in the microwave, and carry with you in the paper towel.

Nutritional information (per wrap): 28g protein, 20g carbohydrates, 8g fat

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Jaime Windrow, RD is a Registered Dietitian and the Nutrition Programs Director at The CoreDiet, and Triathlon Coach for QT2 Systems under the direction of coach Jesse Kropelnicki. Jaime’s experience in sports nutrition and triathlon started long before receiving her formal education and credentials as a Registered Dietitian and coach. For 12 years she danced professionally with the Radio City Rockettes in New York, and continues to race as an elite amateur, with a number of age-group wins and podium finishes in the past 10-plus years, as well as a finish in Kona at the Ironman World Championships.