11 Recipes to Fuel Your Tough Mudder Training
11 Recipes to Fuel Your Tough Mudder Training

If you’re training for an endurance race, you know that how you exercise is just as important as how you eat. And if you didn’t know that… now you do! Your body needs to be fueled with the right foods if you want it to perform at its best.

Tough Mudder is one endurance race that will definitely put your body to the test — not only does it challenge your running endurance, but you also have to conquer obstacles throughout the course that work all the muscles in your body.

 

So… how do you prep for Tough Mudder success?

Step 1: Get started with TOUGH MUDDER T-MINUS 30, the 30-day training plan that focuses on building total-body strength and cardio endurance so you’re ready for whatever the course throws at you.

Step 2: Chow down on these tasty recipes! We put together 11 delicious meals that are perfect for fueling your body with everything it needs to build muscle and stay in top shape.

 

11 Recipes to Fuel Your Tough Mudder T-MINUS 30 Training

Enjoy these Tough Mudder-inspired recipes as you train for the course with T-MINUS 30. From breakfast to lunch and dinner, we’ve got you covered with meals that will fill you up without weighing you down. You can mix and match the recipes to fit into your personalized Openfit Nutrition Plan — just check to see how many Openfit Blocks are in each one. And don’t worry, we didn’t forget about snacks!

 

Breakfast

Berry Delicious Smoothie Bowl

Tough Mudder T-Minus 30 Recipes

Ingredients:

  • ¾ cup unsweetened almond milk
  • 1 cup ice
  • 1 scoop whey protein powder, vanilla flavor
  • ½ cup + 2 Tbsp. fresh (or frozen) blackberries
  • ⅓ cup fresh (or frozen) blueberries
  • 5 medium strawberries, sliced
  • 1 Tbsp. chopped raw almonds
  • 2 Tbsp. unsweetened shredded coconut

Instructions:

  1. Place almond milk, ice, and protein powder in blender; cover. Blend until smooth.
  2. Place smoothie in a medium bowl. Top with berries, almonds, and coconut; serve immediately.

Openfit Blocks:
1½ Fruits & Vegetables
1 Protein
2½ Fats

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Berry Delicious Smoothie Bowl

Prep Time 10 minutes
Total Time 10 minutes
Servings 1 serving
Calories 384 kcal
Nutrition Facts
Berry Delicious Smoothie Bowl
Amount Per Serving (1 smoothie bowl)
Calories 384 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 7g 35%
Cholesterol 80mg 27%
Sodium 291mg 12%
Total Carbohydrates 34g 11%
Dietary Fiber 10g 40%
Sugars 15g
Protein 30g 60%
* Percent Daily Values are based on a 2000 calorie diet.

 

Breakfast Sandwich

Tough Mudder T-Minus 30 Recipes

Ingredients:

  • 2½ slices ham, nitate- and nitrite-free, chopped
  • 1 large egg, lightly beaten
  • 1 tsp. olive oil
  • 2 cups raw spinach
  • 1 whole-grain English muffin, toasted
  • 2 Tbsp. grated Swiss cheese (approx. ½ oz.)

Instructions:

  1. Combine ham and egg in a small bowl; whisk to blend. Set aside.
  2. Heat oil in small nonstick skillet over medium heat.
  3. Add spinach; cook, stirring frequently, for 2 to 3 minutes, or until wilted. Remove from skillet. Set aside.
  4. Add egg mixture to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes, or until egg is set.
  5. Top bottom English muffin with spinach, egg mixture, cheese, and top English muffin.

Openfit Blocks:
1 Fruit & Vegetable
1 Protein
2 Fats
2 Other Carbohydrates

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Breakfast Sandwich

Prep Time 10 minutes
Cook Time 6 minutes
Total Time 16 minutes
Servings 1 serving
Calories 404 kcal
Nutrition Facts
Breakfast Sandwich
Amount Per Serving (1 sandwich)
Calories 404 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 6g 30%
Cholesterol 237mg 79%
Sodium 914mg 38%
Total Carbohydrates 36g 12%
Dietary Fiber 3g 12%
Sugars 1g
Protein 29g 58%
* Percent Daily Values are based on a 2000 calorie diet.

 

Hearty Omelet with Mushrooms, Tomato, Bacon, and Cheddar

Tough Mudder T-Minus 30 Recipes

Ingredients:

  • 3 large egg whites (¼ cup + 2 Tbsp.)
  • 2 large eggs
  • Ground black pepper (to taste; optional)
  • Nonstick cooking spray
  • 2 cups sliced mushrooms
  • 2 medium tomatoes, chopped (reserve a small amount for garnish, if desired)
  • 2 Tbsp. shredded cheddar cheese (½ oz.)
  • 2 slices cooked turkey bacon, chopped
  • 2 green onions, chopped (reserve 1 for garnish)

Instructions:

  1. Combine egg whites, eggs, and pepper (if desired) in a small bowl; whisk to blend. Set aside.
  2. Heat small nonstick skillet, lightly coated with spray, over medium heat.
  3. Add mushrooms; cook, stirring frequently, for 4 to 5 minutes, or until mushrooms release their liquid.
  4. Add tomato; cook, stirring frequently, for 2 to 3 minutes, or until tender. Remove from skillet. Lightly coat skillet with spray.
  5. Place egg mixture in same skillet; cook, over medium-low heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath.
  6. When eggs are almost set, add mushroom mixture, cheese, and bacon; cook for 1 to 2 minutes, or until cheese starts to melt. Gently fold in half.
  7. Garnish with green onion and tomato (if desired).

Openfit Blocks:
1½ Fruits & Vegetables
2 Proteins
1 Fat

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Hearty Omelet with Mushrooms, Tomato, Bacon, and Cheddar

Prep Time 10 minutes
Cook Time 13 minutes
Total Time 23 minutes
Servings 1 serving
Calories 394 kcal
Nutrition Facts
Hearty Omelet with Mushrooms, Tomato, Bacon, and Cheddar
Amount Per Serving (1 omelet)
Calories 394 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 6g 30%
Cholesterol 427mg 142%
Sodium 717mg 30%
Total Carbohydrates 17g 6%
Dietary Fiber 5g 20%
Sugars 12g
Protein 44g 88%
* Percent Daily Values are based on a 2000 calorie diet.

 

Lunch

Chicken Burrito Bowl

Tough Mudder T-Minus 30 Recipes

Ingredients:

  • 1⅓ cups cooked brown rice, warm
  • 2 Tbsp. finely chopped fresh cilantro
  • 1 Tbsp. fresh lime juice
  • 8 cups chopped romaine lettuce
  • 1⅓ cups canned pinto beans, drained, rinsed, warm
  • 12 oz. shredded cooked chicken breast, warm
  • 2 cups fresh tomato salsa
  • ¼ cup shredded Monterey Jack cheese (1 oz.)
  • ½ medium avocado, sliced

Instructions:

  1. Combine rice, cilantro, and lime juice in a medium bowl; mix well.
  2. Evenly divide lettuce among four medium serving bowls.
  3. Top evenly with rice mixture, beans, chicken, salsa, cheese, and avocado; serve immediately.

Openfit Blocks:
1½ Fruits & Vegetables
1 Protein
1 Fat
2 Other Carbohydrates

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Chicken Burrito Bowl

Prep Time 20 minutes
Total Time 20 minutes
Servings 4 servings
Calories 404 kcal
Nutrition Facts
Chicken Burrito Bowl
Amount Per Serving (1 bowl)
Calories 404 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 3g 15%
Cholesterol 80mg 27%
Sodium 707mg 29%
Total Carbohydrates 44g 15%
Dietary Fiber 10g 40%
Sugars 10g
Protein 35g 70%
* Percent Daily Values are based on a 2000 calorie diet.

 

Steak Salad with Lemon Tarragon Vinaigrette

Tough Mudder T-Minus 30 Recipes

Ingredients:

  • 3 oz. grilled lean steak, sliced
  • Nonstick cooking spray
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 2 cups baby spinach, raw
  • ½ cup mushrooms, sliced
  • cup carrots, sliced
  • ½ cup cucumbers, sliced
  • 1 medium tomato, diced
  • 1 Tbsp. Lemon Tarragon Vinaigrette salad dressing

Instructions:

  1. Preheat grill (or broiler) to high.
  2. Place beef on broiler pan that is lightly coated with spray. Season beef with salt and pepper (if desired).
  3. Grill (or broil) beef for approx. 4 to 5 minutes on each side for medium-rare, 6 to 7 minutes on each side for medium, or to desired doneness.* Cut into four even pieces.
  4. Let beef rest for 5 minutes before serving.
  5. Slice mushrooms, carrots, cucumbers, and tomatoes.
  6. Combine all ingredients and drizzle with vinaigrette.

Openfit Blocks
2 Fruits & Vegetables
1 Protein
1 Fat

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Steak Salad with Lemon Tarragon Vinaigrette

Prep Time 25 minutes
Cook Time 7 minutes
Total Time 32 minutes
Servings 1 serving
Calories 324 kcal
Nutrition Facts
Steak Salad with Lemon Tarragon Vinaigrette
Amount Per Serving (1 salad)
Calories 324 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 15%
Cholesterol 55mg 18%
Sodium 452mg 19%
Total Carbohydrates 27g 9%
Dietary Fiber 12g 48%
Sugars 11g
Protein 32g 64%
* Percent Daily Values are based on a 2000 calorie diet.

*Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of foodborne illness.

 

Greek Chicken Bowls

Tough Mudder T-Minus 30 Recipes

Ingredients

  • 6 cups cherry tomatoes, halved
  • 4 cups cucumbers, cubed
  • 12 oz. chicken breast, cooked, sliced, boneless, skinless
  • 8 Tbsp. crumbled feta cheese (approx. 2 oz.)

Openfit Blocks:
1 Fruit & Vegetable
1 Protein
1 Fat

Get the full recipe here.

Dinner

Ginger Soy Flank Steak with Broccoli, Cauliflower, and Sweet Potato

Tough Mudder T-Minus 30 Recipes

Ingredients:

  • 2 Tbsp. reduced-sodium soy sauce
  • 2 Tbsp. fresh lime juice
  • 2 tsp. sesame oil
  • 2 tsp. raw honey*
  • 2 cloves garlic, finely chopped
  • 1 (2-inch) slice fresh ginger, peeled, finely chopped
  • 1 tsp. crushed red pepper flakes
  • 1 lb. raw beef flank steak (or tenderized round steak)
  • 6 cups steamed broccoli florets
  • 6 cups steamed cauliflower florets
  • 3 baked large sweet potatoes, cut in half

Instructions:

  1. Combine soy sauce, lime juice, oil, honey, garlic, ginger, and pepper flakes in a small bowl; whisk to blend.
  2. Place steak in a shallow dish. Pour soy sauce mixture over steak. Marinate, in the refrigerator, covered, for 1 hour. Turn after 30 minutes.
  3. Preheat grill (or broiler) on high.
  4. Grill (or broil) steak for 5 to 8 minutes on each side, or until the internal temperature reaches 125° F for rare, 135° F for medium rare, or 145° F for medium. Remove from heat. Let steak rest, covered with aluminum foil, for 5 to 10 minutes, before slicing.
  5. Slice steak thinly against the grain.
  6. Serve one portion of steak with 1½ cups broccoli, 1½ cups cauliflower, and 1½ slices sweet potato.

Openfit Blocks:
3½ Fruits & Vegetables
½ Fat
1 Protein

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Ginger Soy Flank Steak with Broccoli, Cauliflower, and Sweet Potato

Prep Time 5 minutes
Cook Time 16 minutes
Total Time 21 minutes
Servings 4 servings
Calories 407 kcal
Nutrition Facts
Ginger Soy Flank Steak with Broccoli, Cauliflower, and Sweet Potato
Amount Per Serving (1 plate)
Calories 407 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 4g 20%
Cholesterol 74mg 25%
Sodium 855mg 36%
Total Carbohydrates 45g 15%
Dietary Fiber 9g 36%
Sugars 14g
Protein 34g 68%
* Percent Daily Values are based on a 2000 calorie diet.

*Do not give honey to children younger than one year

 

Green Beans, Turkey, and Rice

Tough Mudder T-Minus 30 Recipes

Ingredients:

  • 1 Tbsp. + 1 tsp. sesame oil
  • 1 lb. 93% lean ground turkey, raw
  • 5 cups green beans, ends trimmed
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1⅓ cups brown rice cooked

Openfit Blocks:
½ Fruit & Vegetable
1 Protein
1 Fat
1 Other Carbohydrate

Get the full recipe here.

 

Veggie Kabobs with Chicken

Tough Mudder T-Minus 30 Recipes

Ingredients

  • 4 medium onions, cut into 16 1-inch pieces
  • 4 medium yellow bell peppers, cut into 16 1-inch pieces
  • 4 small zucchini, cut into 16 1-inch pieces
  • 12 oz. raw chicken breast, boneless, skinless, cut into 16 1-inch cubes
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Openfit Blocks:
1½ Fruits & Vegetables
1 Protein

Get the full recipe here.

Snacks

Banana and Almond Butter Quesadilla

Tough Mudder T-Minus 30 Recipes

Ingredients:

  • 1 (6-inch) whole wheat tortilla, cut in half
  • 1 Tbsp. all-natural smooth almond butter
  • ½ large banana, thinly sliced
  • ½ tsp. ground cinnamon

Instructions:

  1. Spread half of tortilla with almond butter.
  2. Top with banana, cinnamon, and second tortilla half; cook in medium nonstick skillet over medium-high heat, for 2 to 3 minutes on each side, or until tortilla is golden brown.

Openfit Blocks:
1 Fruit & Vegetable
2 Fats
1 Other Carbohydrate

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Banana and Almond Butter Quesadilla

Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 1 serving
Calories 234 kcal
Nutrition Facts
Banana and Almond Butter Quesadilla
Amount Per Serving (1 serving)
Calories 234 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Sodium 221mg 9%
Total Carbohydrates 32g 11%
Dietary Fiber 4g 16%
Sugars 10g
Protein 6g 12%
* Percent Daily Values are based on a 2000 calorie diet.

 

Greek Mango Snack

Tough Mudder T-Minus 30 Recipes

Ingredients:

  • ¾ cup reduced-fat (2%) plain Greek yogurt
  • ¾ cup cubed fresh mango
  • 1 Tbsp. unsweetened shredded coconut, toasted

Instructions:

  1. Place yogurt in medium serving bowl.
  2. Top with mango and coconut; serve immediately.

Openfit Blocks:
1 Fruit & Vegetable
1 Protein
½ Fat

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Greek Mango Snack

Prep Time 10 minutes
Total Time 10 minutes
Servings 1 serving
Calories 241 kcal
Nutrition Facts
Greek Mango Snack
Amount Per Serving (1 serving)
Calories 241 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 6g 30%
Cholesterol 9mg 3%
Sodium 59mg 2%
Total Carbohydrates 27g 9%
Dietary Fiber 3g 12%
Sugars 24g
Protein 19g 38%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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