Pre Workout foods


Oatmeal (or other whole-grain cereal) with milk and fruit

Apple with nut butter (peanut, almond, etc)

Trail mix that includes both nuts and fruit

Greek yogurt (or another high-protein yogurt) with fruit

Peanut butter and jelly or peanut butter and banana sandwich

Smoothie with fruit and protein powder


Post Workout foods
Snack: 1 slice of whole wheat toast with 1 tablespoon of peanut butter and ½ sliced banana

Snack: 2 graham crackers with a tablespoon of peanut butter

Snack: 1 to 2 hardboiled eggs with a slice of whole wheat toast

Meal: A 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus

Meal: A protein-rich green smoothie

Meal: Veggie omelet with avocado and ½ cup of roasted potatoes

Meal: 4 ounces of steamed trout with a baked sweet potato and sautéed spinach