Pre Workout
1 - Perfect yogurt parfait - Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
2 - Protein Creamcicle - Blend 1 scoop vanilla whe protein powder, 1 cup orange juice, and 1 cup ice.
3 - Cha-Cha Coconut Shake - Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.
4 - Star-buffs Shake - Blend 1 cup iced coffee with 1 scoop chocolate whey protein powder.
5 - Dressed up Oats - ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6 - Fruitsation Shake - Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries.
7 - Yoberries blend - 1 cup non-fat vanilla bean Greek yogurt with ½ cup fresh blueberries.
8 - PB Apple - Slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
9 - Classic Fruit Cup - Combine 1 cup berries, melon, banana, and oranges.
10 - Dried Fruit - ¼ cup serving of dried berries, apricots, and pineapple.
11 - Eggs N' Toast - 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
12 - Fruit Leather - 1 single serving of fruit leather.
13 - Chicken N' Sweets - Grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes.
14 - Oats N' Eggs - ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
15 - PB & Banana Toast - 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.
16 - Turkey Avocado Pasta - Add 2-4 ounces (palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta.
17 - Waffle Sandwich - Combine 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
18 - Veggie Omelet - Combine 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
19 - Fruit & Cottage Cheese - Top ½ cup cottage cheese (low fat) with ½ cup fresh pineapple, berries, or melon.
20 - Hearty Salad - 1 cup of salad greens w/ assorted veggies, 1 hardboiled egg, and a drizzle of extra virgin olive oil and vinegar, or your favorite low-fat dressing
Post workout Snacks
1 - Choco-tropical Trail Mix - Blend a ½ handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
2 - Protein pancakes - Mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium/low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
3 - Sweet Potato Pie Shake - Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender.
4 - Chunky Monkey Shake - 1 medium banana, 1 tablespoon peanut butter, and 1 cup low fat chocolate milk blended with ice.
5 - Double G Shake - An 8 ounce greens drink (Any superfood blend found at most health food stores) with 1 scoop of glutamine.
6 - Double Trouble Shake - Combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
7 - Bananarama - One medium sliced banana with 1 cup low fat milk.
8 - Green Monster Smoothie - Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice.
9 - Beef and Squash - A handful of lean roast beef with an equal portion of butternut squash.
10 - Tuna Crackers - Mix up a batch of light tuna salad. Add two heaping spoonfuls to a handful of whole grain crackers, enjoy.
11 - Bagel with Egg Whites - Half a medium sized whole grain bagel with 2 egg whites.
12 - Milk and Cereal - Add 1 cup of low fat milk to 1 cup of whole grain cereal.
13 - Apples and Cheese - 1 medium sliced apple and 1 stick of low fat string cheese or organic block cheese sliced.
14 - Black Bean Omelet - 4 egg whites, 1 ounce low-fat cheese, and ¼ cup canned black beans. Add your favorite salsa.
15 - Cottage Cheese Crunch - 1 cup fat free cottage cheese, 1 teaspoon honey, ½ cup whole grain cereal, and a dash of cinnamon.
16 - Whey n’ Cakes - Pair up two scoops of Whey protein powder mixed in ice water with two rice cakes.
17 - PB&B Recovery Shake - 8-12 ounce coconut water or almond milk, handful of spinach, scoop of chocolate whey, 1 tablespoon peanut butter, and 1 banana.
18 - Pita and Hummus - One 7 inch pita with 2 spoonfuls of hummus.
19 - Egg Scramble - 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
20 - Chicken Hash - 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper.