Session timing

Recipes by when you eat

Filter by before session, in the car, recovery, long day, or rest day. Each card shows prep time, serving context, and macro-data status. Canonical URL stays /recipes. Filter state is in the query string.

22 recipes · All timings

Bowl of lentils, cottage cheese, cherry tomatoes, cucumber, and herbs Rest day

High-Protein Lentil and Cottage Cheese Power Bowls

20 min prep4 servings

Assemble once. A protein-forward lunch bowl that keeps 4 to 5 days.

Macro data: listed · estimates

25g Pro 31g Carb 17g Fat 375 kcal
Tart cherry smoothie in a glass beside a bowl of frozen cherries Recovery

Tart Cherry Recovery Smoothie

5 min prep1 serving

Blend after the session. Drink within 45 minutes for best results.

Macro data: listed · estimates

36g Pro 46g Carb 6g Fat 380 kcal
Smoothie bowl topped with banana slices, blueberries, strawberries, and seeds Before session

Pre-Dawn Patrol Smoothie Bowl

10 min prep1 serving

Eat 60 to 90 minutes before paddling out.

Macro data: listed · estimates

35g Pro 45g Carb 12g Fat 428 kcal
Salmon poke bowl with rice, avocado, edamame, and cucumber Recovery

Salmon Poke Recovery Bowl

20 min prep2 servings

Eat within 30 minutes of finishing the session.

Macro data: listed · estimates

42g Pro 38g Carb 14g Fat 446 kcal
Post-session protein fish tacos with lime slaw Recovery

Post-Session Protein Tacos

25 min prep2 servings

Assemble after you towel off. Best within 45 minutes.

Macro data: listed · estimates

36g Pro 42g Carb 18g Fat 474 kcal
Iced coffee protein shake in a tall glass with banana, oats, and ice water In the car

Iced Coffee Protein Shake

5 min prep1 serving

Blend and drink 45 to 60 minutes before you paddle out.

Macro data: listed · estimates

31g Pro 34g Carb 6g Fat 310 kcal
Homemade honey and maple energy gel in small glass jars Long day

Homemade Energy Gels for Long Surf Sessions

10 min prep6 servings

Squeeze during a long session. About 30g carbohydrate per gel.

Macro data: listed · estimates

0g Pro 30g Carb 0g Fat 110 kcal
Glass jar of tuna and white bean salad with cherry tomatoes, cucumber, and herbs In the car

No-Cook Tuna and White Bean Meal-Prep Jars

15 min prep2 servings

Pack cold. Eat as a sit-down lunch or from the cooler.

Macro data: listed · estimates

40g Pro 30g Carb 21g Fat 460 kcal
Breakfast burrito cut in half, filled with eggs, black beans, and vegetables Before session

Make-Ahead Breakfast Burritos for Surf Week

40 min prep6 servings

Reheat at home or wrap in foil for the drive.

Macro data: listed · estimates

23g Pro 45g Carb 14g Fat 400 kcal
A beach fuel plate with ahi and salmon poke, tropical fruit, avocado, coconut, and a mango smoothie Long day

Big-Day Beach Fuel Plate

20 min prep2 servings

Share on an all-day surf trip. Fruit and poke stay in the cooler.

Macro data: listed · estimates

38g Pro 77g Carb 26g Fat 680 kcal
Miso-ginger salmon recovery rice bowl Recovery

Miso-Ginger Salmon Recovery Rice Bowl

25 min prep2 servings

A plated recovery bowl after you get home.

Macro data: listed · estimates

39g Pro 63g Carb 27g Fat 640 kcal
Teriyaki chicken recovery rice bowl with grilled chicken, jasmine rice, broccoli, edamame, carrots, and avocado Recovery

Teriyaki Chicken Recovery Rice Bowl

35 min prep2 servings

Cook after the session or reheat a prepped bowl.

Macro data: listed · estimates

44g Pro 62g Carb 16g Fat 590 kcal
Sweet potato power bowl with roasted sweet potato, chicken, black beans, avocado, and kale Rest day

Sweet Potato Recovery Power Bowl

45 min prep2 servings

A sit-down bowl for recovery or a rest-day lunch.

Macro data: listed · estimates

40g Pro 58g Carb 18g Fat 560 kcal
Banana almond pre-surf toast with sliced banana, almond butter, and chia seeds Before session

Banana Almond Pre-Surf Toast

10 min prep1 serving

Eat at the counter before you leave for the beach.

Macro data: listed · estimates

16g Pro 62g Carb 18g Fat 460 kcal
Tropical coconut chia pudding topped with mango, pineapple, and toasted coconut Rest day

Tropical Coconut Chia Pudding

10 min prep2 servings

Set overnight. Eat on a rest morning or before a long day.

Macro data: listed · estimates

12g Pro 40g Carb 20g Fat 380 kcal
Grilled mahi mahi recovery plate with mango salsa and cilantro rice Recovery

Grilled Mahi Mahi Recovery Plate

30 min prep2 servings

A plated dinner after a session.

Macro data: listed · estimates

44g Pro 46g Carb 12g Fat 500 kcal
Green recovery smoothie with spinach, pineapple, and protein in a glass Recovery

Green Recovery Smoothie

5 min prep1 serving

Blend after the session. Fits in a bottle for the drive home.

Macro data: listed · estimates

30g Pro 48g Carb 10g Fat 400 kcal
No-bake surfer energy bites with oats, peanut butter, and seeds Long day

No-Bake Surfer Energy Bites

15 min prep16 bites

Pocket fuel between sessions on a long day.

Macro data: listed · estimates

5g Pro 14g Carb 7g Fat 130 kcal
Mediterranean quinoa power salad with vegetables, chickpeas, and feta Rest day

Mediterranean Quinoa Power Salad

35 min prep4 servings

Cold leftover lunch on a rest day. Keeps 4 to 5 days.

Macro data: listed · estimates

18g Pro 52g Carb 16g Fat 420 kcal
Tropical performance smoothie with mango and coconut Before session

Tropical Performance Smoothie

5 min prep1 serving

Drink 45 to 60 minutes before the session.

Macro data: listed · estimates

28g Pro 52g Carb 8g Fat 392 kcal
Big day overnight oats with fruit and seeds Long day

Big Day Overnight Oats

5 min + overnight1 serving

Stir the night before. Eat before a long day in the water.

Macro data: listed · estimates

24g Pro 60g Carb 12g Fat 436 kcal
Surfer's meal prep rice bowls with chicken and vegetables Rest day

Surfer's Meal Prep Rice Bowls

45 min prep4 servings

Cook once. Reheat across the week, including rest days.

Macro data: listed · estimates

38g Pro 55g Carb 16g Fat 516 kcal

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