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Feed Zone: Recovery Grilled Cheese

By Biju Thomas and Allen Lim | April 13, 2016, 11:31 a.m. (ET)

Recovery Grilled CheeseServes one in 10 minutes.

This is your basic grilled cheese sandwich with a whole lot of love added. Start with the basic recipe and then add whatever sounds interesting. Because this sandwich has more fat and dairy than most, save it for a mid- to late-season recovery meal when your body can use more calories.


  • 1 tablespoon softened cream cheese
  • 2 thick slices of bread
  • Dash of ground nutmeg
  • 4 thin slices Swiss cheese
  • 2 ounces canned roasted red peppers or green chiles, drained
  • Olive oil

Optional Additions

  • Grilled asparagus
  • Cooked bacon
  • Sun-dried tomatoes
  • Goat cheese
  • Truffle oil
  1. Spread cream cheese onto 2 slices of bread (these are the sides that will be matched together).
  2. Sprinkle ground nutmeg on top of the cream cheese, then top with slices of Swiss cheese and a few pieces of roasted red pepper or green chiles.
  3. Put sandwich together, brush olive oil on the outsides, and grill in a hot sauté pan until cheese is melted and bread is golden brown on both sides.
Per Serving
Energy  Fat Sodium Carbs Fiber Protein
686 cal 38 g 1,033 mg  58 g 6 g 32 g

Republished with permission of VeloPress from The Feed Zone Cookbook. Try more recipes at

Feed Zone CookbookChef Biju Thomas is a professional chef known for light, simple dishes bursting with bold flavors. He has designed menus of many successful restaurants in Denver and Boulder, Colorado, and has launched his own restaurant, Biju’s Little Curry Shop, in Denver’s RiNo neighborhood. Thomas has been a chef for pro cycling teams and coordinated food for one of the sport’s biggest races, the Tour of California.

Dr. Allen Lim is a sports physiologist, cycling coach and a founder of Skratch Labs, a manufacturer of performance hydration mixes and the world’s first active nourishment company. Beginning his coaching career with Jonathan Vaughters’ TIAA_CREF cycling development team, Lim developed a method of testing for biological markers of performance enhancing drugs that led to cycling’s Biological Passport. Lim was a director of sport science for Garmin and RadioShack cycling teams and is the only American scientist to have worked and cooked for teams at the Tour de France. Lim has also worked with dozens of top American cyclists to improve their performance and nutrition.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.