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| Roxana Ehsani, a sports dietitian, eats lots of protein and fiber to build muscle and boost her energy levels. Roxana Ehsani |
Roxana Ehsani, a board-certified sports dietitian based in Miami, knows firsthand the power of proper nutrition. A regular runner and strength-training enthusiast, she fuels her active lifestyle with balanced meals rich in protein, fiber, and carbohydrates to support performance, endurance, and recovery.
“I make it a point to get enough protein throughout the day,” Ehsani told Truth Sider. “It keeps me full longer and plays a key role in repairing and rebuilding muscle.”
Her meals also emphasize whole fruits and vegetables for their vitamin, mineral, antioxidant, and fiber content all of which are critical to maintaining energy and overall wellness. And carbs? They're essential in her book, too. Whole wheat bread, quinoa, and buckwheat are just a few staples she turns to regularly.
Ehsani shared the six go-to meals and snacks that help her stay energized for workouts, build muscle, and support recovery.
1. Overnight Chia Seed Pudding to Start the Day Strong
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| Ehsani tops overnight chia seed pudding with fresh berries and walnuts. Roxana Ehsani |
Ehsani begins most mornings with a powerhouse breakfast: overnight chia pudding. She preps it the night before by mixing chia seeds with dairy milk and leaving it in the fridge to set. By morning, she adds fresh berries, a spoonful of almond butter, and a topping of granola or nuts.
“I’m pretty obsessed with it right now,” she said. “It’s simple, satisfying, and incredibly nourishing.”
Chia seeds are rich in omega-3 fatty acids, which help support joint health and reduce inflammation key for recovery. Combined with the protein and calcium from milk, the antioxidants in berries, and healthy fats from almond butter, it’s a breakfast designed for sustained energy. When she wants to switch things up, she’ll opt for oatmeal or a smoothie bowl with similar ingredients.
2. Protein-Packed Lunches with Canned or Smoked Salmon
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| Smoked salmon is a great source of protein. istetiana/Getty Images |
When lunchtime rolls around, Ehsani keeps things quick yet nutrient-dense. With a packed schedule, she often turns to convenient proteins like canned or smoked salmon, which she layers into a wrap or sandwich with hummus, leafy greens, and sliced veggies.
“Salmon is one of the highest sources of protein about 27 grams per serving,” she said.
Other days, she might enjoy a bowl of soup or a baked sweet potato. Regardless of the variation, her midday meal always includes a quality protein source, vegetables, and a whole grain or starchy vegetable to round out the nutrients.
3. Fruit for a Fast Pre-Workout Boost
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| Raisins provide some simple carbohydrates before a workout. fcafotodigital/Getty Images |
Before heading out for her afternoon or early evening workouts, Ehsani eats a small serving of fruit typically 15 minutes before breaking a sweat.
“I’ll grab a banana, some mango, or even a few dates or raisins,” she said.
These quick-digesting carbs help top off glycogen stores and give her the energy she needs to power through her workouts. The simplicity makes it easy to grab and go, no prep needed.
4. Dairy-Based Drinks for Post-Workout Recovery
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| Ehsani sips chocolate milk as a post-workout drink. annick vanderschelden photography/Getty Images |
To support muscle recovery, Ehsani turns to dairy beverages throughout the day. An afternoon latte gives her a protein boost, but it’s post-workout when dairy really shines in her routine.
“I always have chocolate milk right after my workout,” she said.
Chocolate milk contains the ideal carb-to-protein ratio (around 3:1) for replenishing glycogen and repairing muscles. It also provides electrolytes like calcium and potassium, making it a well-rounded recovery drink. She typically consumes it within 30 to 60 minutes after finishing her workout.
5. Sheet Pan Dinners for a No-Fuss, Balanced Meal
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| Sheet pan dinners are a quick and easy way to get enough protein and nutrients. gbh007/Getty Images |
Ehsani leans heavily on sheet pan dinners during the week a convenient and nutritious way to load up on lean protein and fiber-rich veggies.
She’ll roast a protein source like salmon, sablefish, or chicken alongside sweet potatoes, broccoli, or eggplant, often seasoning everything together for simplicity. Sometimes, she’ll toss the cooked ingredients onto greens or whole grains to create a warm salad or grain bowl.
“I just chop, season, and pop it in the oven while I shower post-workout,” she said. “It’s my favorite way to get a full meal without much effort.”
6. Two-Ingredient Mango 'Nice Cream' for a Sweet Finish
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| Mango "nice cream" can be customized with dairy milk, Greek yogurt, or protein powder. Roxana Ehsani |
For dessert, Ehsani prefers something sweet but nutrient-packed. Her go-to treat lately? A two-ingredient mango "nice cream" made by blending frozen mango with dairy milk.
“It turns into this creamy, soft-serve-like texture,” she said. “It satisfies my sweet tooth and gives me some extra nutrients, too.”
For added protein, she sometimes blends in Greek yogurt, cottage cheese, or a scoop of protein powder. She and her husband enjoy it as an after-dinner ritual, often alongside a couple of squares of dark chocolate.
“We’ve been doing that a lot lately finding ways to make healthier, satisfying treats at home,” she said.
