Best Pre and Post Workout Snacks

Certainly! Here’s a list of some great pre and post-workout snacks to fuel your fitness journey:

Pre-Workout Snacks:

Banana with almond butter
Greek yogurt with granola
Oatmeal topped with berries
Whole grain toast with avocado
Energy balls made with nuts and dates
Apple slices with peanut butter
Rice cakes with hummus
Smoothie with spinach, banana, and protein powder
Trail mix with nuts and dried fruit
Whole grain crackers with turkey slices or cheese.

Post-Workout Snacks:

Protein shake with whey or plant-based protein powder
Grilled chicken or salmon with sweet potatoes
Cottage cheese with pineapple or berries
Quinoa salad with vegetables and chickpeas
Greek yogurt with honey and nuts
Tuna or chicken wrap with whole grain tortilla
Hard-boiled eggs with whole grain toast
Chocolate milk or a protein smoothie
Hummus with carrot sticks or whole grain pita bread
Grilled tofu or tempeh with roasted vegetables.
Remember, these are just some ideas, and you can mix and match according to your taste preferences and dietary needs. It’s essential to find snacks that provide a good balance of carbohydrates and protein to fuel your workouts and support muscle recovery. Stay hydrated, listen to your body, and enjoy your fitness journey

Pepperoni Pizza Bagel Bites

Ingredients:
10 English muffins
400g fat free Marinara (I used Whole Foods brand)
50g umami black garlic sauce (optional)
33g parmigiano reggiano
60g chopped hot peppers
200g 2% Mozzarella
60 slices turkey pepperoni (Applegate brand, found at Whole Foods)
33g hot honey (optional)

Per 4 pizzas:*
515 Cals
33g protein
64g carbs
15g fat

Does your energy drop at about 2 pm and you need sugar or caffiene for a pick me up?

 

If you are tracking your food, this is the BEST way to pre plan.

Try not to get in the habit of tracking your meals after you have eaten them.  Its a guess at best. Your not being proactive with your targets and its just a “shoot from the hip” approach that slows progress.

Pre-Plan and I promise you will see and feel the benefits very quickly!

Candy Corn Cupcakes

Check out this delicious fall muffins! Thanks Fit Foodie!

Candy Corn Muffins

Ingredients

  • 1.25 cups yellow cake mix
  • 1.25 cups Kodiak cake mix
  • 1 box Simply Delish or sugar free vanilla pudding mix
  • 6 TBS liquid egg whites
  • 2 large eggs
  • 1/2 cup greek yogurt (I used Two Good Vanilla)
  • 1 tsp cake pop extract
  • 1 tsp vanilla extract

Directions

  1. Preheat oven to 350. Prepare muffin tins.
  2. Combine all ingredients and mix well in electric mixer.
  3. Separate the batter into two bowls. One bowl add in orange food coloring. The other bowl add in yellow food coloring.
  4. With a cookie dough baller add in one scoop of orange batter in all of the muffin tins. Clean the baller and then add a scoop of yellow batter.
  5. Gently bang the tins to even the batter.
  6. Bake for 15 minutes, or until a toothpick comes out fairly clean.
  7. Allow the cupcakes to cool completely.
  8. Top with a dollop of white frosting, protein glaze or whipped topping (if serving right away), and of course a candy corn or two.

Nutrition

Per Serving: 70 calories; 10 g carbohydrate; 2 g fat; 5 g fat

Skinny Pumpkin Cheesecake Bites

Skinny Pumpkin Cheesecake Bites

Almond Flour Crust

  • 2 cups almond flour 
  • 1/3 cup monk fruit sweetener
  • 1 tbsp butter
  • 1-2 tbsp water

Pumpkin Cheesecake Filling

 8 oz reduced fat cream cheese

  • 6 oz  Greek yogurt 
  • 1/2 cup monk fruit sweetener 
  • 3/4 cup pumpkin puree
  • 2 1/2 tsp pumpkin spice seasoning
  • 1 tsp vanilla
  • 1 egg

Almond Crust

  1. Preheat your oven to 350 degrees.
  2. Line your muffin tins with parchment paper cupcake liners.
  3. In a large bowl, mix together the almond flour and monk fruit. 
  4. Slowly combine the melted butter and water. The crust should be dry and crumbly. Just keep mixing, pressing and stirring until desired consistency.
  5. Press the crust into each muffin tin.
  6. Bake for 10-12 minutes or until lightly golden brown. (Add fillings only after pre-baking).

Pumpkin Cheesecake

  1. In a large mixing bowl, mix your cream cheese with a hand mixer for a 1-2 minutes.
  2. Add in your greek yogurt, pumpkin puree, pumpkin spice and vanilla. Blend again till smooth.
  3. Next, add your egg into the mixture. Make sure not to over mix.
  4. Once your mini pie crusts are out of the oven, and cooled, fill each cupcake liner about 3/4 or almost full. Repeat until all cupcake liners are filled with your pumpkin cheesecake filling.
  5. Bake in the oven for 17-20 minutes.
  6. Let your cheesecakes cool for 30 minutes on the counter. Then, put them in an airtight container and store them in your fridge. 
  7. Serve with coolwhip or pumpkin whipped cream on top. 

Serving Size 24

Servings 1

Amount Per Serving

Calories 90

Total Fat 7g Total Carbohydrate 2g Protein 4g

Looking for a delicious summer time treat that doesn’t require a ton of effort?

No Bake Chocolate Peanut Butter Cookies with Collagen

These cookies bring back so much nostalgia for me. We used to get them every Friday with our school lunch. I just altered them a little for improvement.

I added 10 scoops of collagen to this and for 36 cookies the macros are:  118 calories 17 carbs 4 Protein 5 Fat

Ingredients

  • ½ cup (113.5 g) unsalted butter
  • 2 cups (400 g) granulated sugar
  • ½ cup (122 ml) whole or 2% milk
  • 4 tablespoons unsweetened cocoa powder
  • Pinch of salt
  • ½ cup (129 g) peanut butter
  • 2 teaspoons vanilla extract
  • 3 cups (243 g) quick-cooking oats

Instructions

  • Add the butter, sugar, milk, cocoa powder, and salt to a 4-quart saucepan.
  • Bring to a rapid boil and let boil for 1 minute.
  • Remove from heat.
  • Stir in the peanut butter and vanilla extract until smooth, then stir in the oats.
  • Using a medium cookie scoop (or 2 tablespoonfuls), drop onto parchment-lined baking sheets.
  • Let cool until set, about 30 minutes. Cookies can be stored in an airtight container at room temperature (or in the refrigerator) for up to 2 weeks.

 Balanced Betty & Frisky Freddie Bites

 Balanced Betty & Frisky Freddie Bites 

Here are 3 different seed bite recipes.  One traditional – One for Chocolate lovers – One for Peanut Butter Lovers

 

The OG – Traditional with no frills added

Ingredients

1/2 Cup Almond Butter⁣⁣⁣⁣

4 Scoops Collagen Powder⁣⁣⁣⁣

2T Raw Honey⁣⁣⁣⁣

2T Chia seeds⁣⁣⁣⁣

1/4 Cup Almond Milk

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

 

Instructions: 

Fresh grind your seeds – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 8P   10C  14F

 

Peanut Butter Lovers

1 cup old-fashioned oats

1/2 cup creamy peanut butter

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

1/2 cup semisweet chocolate chips my fave are the fairlife (or vegan chocolate chips)

1/3 cup honey

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract

Instructions: 

Fresh grind your seeds except for the chia – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 10P   18.9C   19.8F

 

Chocolate lovers 

1 cup old-fashioned oats

1/2 cup Nutella

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

1/2 cup semisweet dark chocolate chips my fav are the enjoy life (or vegan chocolate chips)

Or ½ cup cocoa nibs

1/4 cup honey

2 tablespoons Cacao or Cocoa powder

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract

 

Instructions: 

Fresh grind your seeds – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 11.8P   25.2C   19.4F

Microwave Brownie Zucchini Oats

I love this recipe because I am always looking to get more veggies in my own diet but also in the daily diets of my clients.  Getting veggies in for breakfast seems to be such a challenge but this is a fun and delicious way to make it happen.  

You can pre-make each bowl for the week or prep the ingredients and then make it each day! Either way enjoy the chocolate deliciousness and the joy of getting in more veggies even for breakfast!

INGREDIENTS

  • 1/2 cup zucchini “riced”, finely grated, or processed until pretty smooth (100 g)
  • 1/3 cup cup old fashioned oats (I used GF) (30 g)
  • 1/2 scoop chocolate protein powder (15 g)*
  • 1 tsp dark cocoa powder (5 g)
  • 1 tbsp Califia Farms almond milk creamer- all flavors are good! (15 g)**
  • 1 tsp mini chocolate chips (5 g)
  • Pinch of salt
  • Stevia to taste*

INSTRUCTIONS

  • Mix everything in a large cereal bowl and microwave for about 2 minutes. Give it a good stir and microwave for another 1-2 minutes. Top with your favorite toppings and enjoy!
  • I love mine drizzled with a little more cashew milk, then topped with some dairy-free whipped cream, some berries or bananas, and of course a little nut butter.

NOTES

Protein: This is delicious with the brownie batter protein by CSE (whey), or the chocolate by Active Stacks (beef, which means non-dairy.) Feel free to experiment with whatever you’ve got!

Creamer: Feel free to just use your favorite milk or nut milk. It’s just 1 tbsp so the macros will hardly change regardless.

Dairy and Gluten Free: I use GF oats from Trader Joe’s or Bobs, and the Active Stacks Beef protein powder to make this both gluten and dairy free.

NUTRITION

Serving: 1bowl
Fiber: 6.1g
Calories: 197kcal
Fat: 4.7g
Protein: 14.2g
Carbohydrates: 28.6g

Protein Bento Boxes

Check out the Insta REEL-play.

Pick your Protein:

Eggs

Lunch Meat

Meat Balls

ChickPeas

Greek Yogurt Dill Dip to dip veggies in

Pick Veggies – 

Sweet Peppers

Celery

Carrots

Snap Peas

Pick your Fruit:

Berries

Apples

Cuties

Grapes

Pick your Fat:

Cheese

Guacamole

Nut Butter

Hummus

 

And that’s it!  You customize what is in season and what you feel like eating.  If you’re tracking, weigh out each amount and pre-log the meal for the week! And you are set to jet! This is also a great idea for a post practice snack for our kiddos.  They will love it, eat it, and it’s so easy to grab and go! 

High Energy Protein Bites

HERE is a great protein bite recipe.  You can modify this with your favorite protein and sub in a dairy free milk too if you’d like.  Thanks Macrostax! We love good food on the go!

Ingredients:

  • ½ cup (40g) quick oats
  • 1 ½ rounded scoops (44g) Optimum Nutrition Gold Standard vanilla whey protein powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt
  • ⅓ cup (92g) natural creamy peanut butter
  • ¼ cup (85g) honey
  • 1 teaspoon fat free milk
  • 1 teaspoon vanilla extract
  • 2 tablespoons (28g) semi-sweet mini chocolate chips (we used “Nestle Toll House”)

Instructions:

  1. Mix the first four ingredients (oats, protein powder, cinnamon, salt) together in a medium mixing bowl. Add the wet ingredients (peanut butter, honey, milk, and vanilla) and stir well with a fork or spatula. The dough will be thick!
  2. Fold in the chocolate chips. Use a spoon to scoop about 1 tablespoon of mixture and roll between your palms to form a ball. You should have a total of 12 energy bites.
  3. Refrigerate for 1-2 hours before enjoying. Store in an airtight container in the refrigerator for up to a week, or the freezer for up to 3 months.