Trainer Recipe Roundup

Enjoy some of our trainers' go-to meals and snacks.

The Rise Team

This week we wanted to give you some bonus recipes and snacks that are our go-to's. Enjoy the variety of what your trainers are munching on this season. 

Coach Chase’s Recipes 

Snack: Kodiak No Bake Protein Balls 

1 bag Kodiak Protein Balls 

¾ cup peanut butter 

⅓ cup honey 

⅓ cup water 

Combine all ingredients into a bowl until fully combined. 

Refrigerate for 30 min before serving

(add in your fixings of choice)

Snack #2: Chocolate Peanut Butter Protein Shake 

1 scoop chocolate protein powder

1 tbsp peanut butter 

1 medium banana (fresh or frozen) 

1 tsp cacao powder

1 cup ice 

½ cup water

Add all ingredients to a blender and enjoy! 

Coach Ellie’s Recipes

Snack: Greek Yogurt Muffins

1 cup greek yogurt

¼ cup coconut oil (melted) 

2 eggs 

1 tbsp vanilla extract 

¼ tsp salt 

1 tsp baking powder

½ tsp baking soda

½ cup real maple syrup

1 ½ cups whole wheat pastry flour or all purpose flour 

1 cup mini semi sweet chocolate chips

Combine dry ingredients in one bowl and wet ingredients in another. Mix them together once combined. 

Line a muffin tin, recipe yields 12 muffins. 

Bake at 350 for 18-22 minutes or until a toothpick comes out clean. 

Meal: Protein Honey BBQ Chicken Mac and Cheese 

Make the Chicken: 

700g chicken breast 

Minced garlic 

Black pepper 



Olive oil 

Mix well and cook on medium heat for 6-8 minutes. 

Turn off heat, add honey and BBQ sauce. 

All spices to taste. 


In a saucepan on low heat add the following.

250 ml low fat milk 

60 ml hot sauce 

120g light cream cheese 

Low fat cheddar cheese 

Stir until sauce consistency

Add 500g cooked macaroni 

Divide and serve. 

Coach Emma’s Recipes

Snack: Chocolate Cake Oatmeal (BEWARE it is super sweet) 

½ cup oats 

Milk of choice 

1 scoop chocolate protein powder 

Chocolate chips (amount to your choosing)

  1. Add oats and ½ cup water, microwave for 1:30. 

  2. Once microwaved, add a scoop of protein and milk as desired for consistency. 

  3. Add chocolate chips (or even some rainbow sprinkles to brighten your day)

Meal: Dump Dinner 

Veggies of choice - Emma usually uses a frozen bag of veggies and pops them in the microwave or chops up veggies and cooks them in a pan. 

Protein of choice - Emma usually cooks chicken or shrimp 

Spices/Sauces of choice - Emma is currently on an Asian kick and loves to spice it up with soy sauce, garlic powder and onion powder. 

Add all ingredients together and voila. 

Coach Kyra’s Recipes

Snack: Fruit Smoothie

1 Oikos triple zero yogurt (Kyra’s favorites are strawberry and vanilla) 

Handful of frozen strawberries

Handful of frozen bananas

¼ cup peanut butter

Water (amount varies on how thick you want it

Blend it all together and you have yourself a quick and easy smoothie.

Meal: Sheet Pan Meal 

1 turkey ring sausage, sliced into bite size pieces

2 bell peppers 

3 large carrots 

3 small potatoes 

Any other veggies of choice 

Chop up the veggies and place on a sheet pan along with the sausage. Season with olive oil and Lawry's seasoning

Bake at 425 for 20 min (or until potatoes are fully cooked)


Coach Megan’s Recipes 

Snack: Hodge Podge 

1 cup cottage cheese (Megan uses the brand good culture - Found at Costco)

1 serving pretzels (currently on a Dots Pretzels kick)

Fruit of choice (Megan loves blueberries, raspberries, and pineapple) 

Meal: Taco Loaded Potato Bowl (makes 3 servings)


1.5 pound potatoes 

½ tbsp olive oil 

1 tbsp taco seasoning 

½ tsp salt 

Bake at 425 for 32 minutes

Ground Beef:

1 pound ground beef

½ tsp olive oil 

1 tbsp taco seasoning

½ tsp salt 

¼ cup beef broth 


Combine ⅓ of the potatoes and ground beef

Add toppings: Mexican cheese, diced green chiles, tomatoes, or plain Greek yogurt


Get started with Rise today.