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20 Pre-Workout Snacks That Will Get You Ready to Train

People will spend hundreds of dollars on pills and powders to get more out of their workouts, but often overlook the simplest option:

Food.

And that’s why I put together this list of delicious, nutritious pre-workout snacks.

From delicious Protein Rice Pudding to Shrimp Frittata with Mozzarella and Ricotta to Smoked Salmon Dip, there’s something for everyone in these recipes.

Enjoy!

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Egg Quinoa Breakfast Muffins

Serves 12

Muffins are usually made with flour and sugar to be a style of quick bread. However, you can leave those out and use just the eggs to make low-carb savory muffins.

The basic recipe is adaptable, so feel free to use any cheese or sub diced veggies for the mushrooms and sun-dried tomatoes. These egg muffins are a good way to use up any leftovers, and then you can store the extras in the freezer to reheat on busy mornings.

Nutrition Facts (Per Serving)

127

Calories

8 g

Protein

11 g

Carbs

6 g

Fat

Ingredients

6 large eggs

1/4 tsp. freshly ground black pepper

1/4 tsp. salt

1 cup cooked quinoa

1 cup Swiss cheese, shredded

1 cup mushrooms, sliced

1/2 onion, diced

1/2 cup sun-dried tomatoes, drained and chopped

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Rainbow Fish Taco Nachos

Serves 8

Nachos are too often just chips and cheese, but that doesn’t have to be the case. These nachos are next-level in terms of flavor and nutrition with a mix of tender fish and mango-avocado slaw.

First, heat up a pan, and get the filet cooking. Then melt the cheese on tortillas chips under the broiler. Dice the fish, add it to the slaw, and dig in. This is great to serve before a group training session.

Nutrition Facts (Per Serving)

278

Calories

13 g

Protein

27 g

Carbs

14 g

Fat

Ingredients

Fish Nachos:

1 Tbsp. extra-virgin olive oil

2 tilapia filets

2 tsp. Cajun seasoning

6 oz. blue corn tortillas chips

1 cup (4 oz.) shredded reduced-fat Monterrey jack cheese

Rainbow Mango Slaw:

1 avocado, pitted and diced

1 jalapeno, deseeded and diced

1 mango (about 3 cups), peeled and diced

1/2 red bell pepper, cored and diced

1/2 small red onion, diced

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Vanilla Protein Crepes

Serves 4

Protein pancakes provide great nutrition any time of day, although they might feel too heavy in your stomach pre-workout. If you need a lighter alternative, these vanilla protein crepes deliver similar benefits.

Slather a tablespoon of nut butter or PB2 on there, roll them up, and scarf these crepes down. They’re also delicious with a filling of fresh fruit or no-sugar-added jam.

Nutrition Facts (Per Serving)

214

Calories

17 g

Protein

5 g

Carbs

4 g

Fat

Ingredients

1 cup old-fashioned oats

2/3 cup WHEY+ vanilla protein isolate

2 tsp. baking powder

1 tsp. ground cinnamon

3 egg whites

1 cup milk

1/2 cup applesauce

1 tsp. vanilla extract

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Make-Ahead Greek Yogurt Parfait

Serves 1

Keep these healthy parfaits in the fridge, and you’ll find they’re versatile from healthy breakfast to late-night dessert. They’re also awesome for when you’re in a rush to get to the gym or head out the door for a morning run.

You can even dump all the parfait ingredients into the blender, add a scoop of protein powder and splash of milk, and have a smoothie in minutes.

Nutrition Facts (Per Serving)

226

Calories

20 g

Protein

34 g

Carbs

2 g

Fat

Ingredients

6 oz. (2/3 cup) nonfat plain Greek yogurt

1/3 cup old-fashioned oats

1 tsp. chia seeds

2 Tbsp. milk

1 cup frozen mixed fruit

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Blueberry Cheesecake Protein Pops

Serves 5

Popsicles might seem like a great snack before you hit the gym because they’re light and fruity. Yet most of them are no better for you than a glass of juice, and all that sugar may work against your endurance.

This recipe puts the focus on protein instead with a mix of cream cheese, milk, and vanilla protein powder. Blend everything together, and stick the molds in the freezer so you’ll have a cool pre-workout snack at the ready.

Nutrition Facts (Per Serving)

103

Calories

8 g

Protein

4 g

Carbs

6 g

Fat

Ingredients

1 cup unsweetened almond milk

1/2 cup reduced-fat cream cheese

1 scoop WHEY+ vanilla protein isolate

1/2 cup blueberries

Get the Recipe

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Brownie Cookie Dough Protein Bites

Serves 4

It’s hard not to be tempted by cookies before a big workout. After all, you’re going to burn off all the extra sugar and calories, right? Not so fast. Whatever you eat before you hit the gym has to give you nutrients to go along with that energy.

Make these healthy protein bites to munch on instead, which are like enjoying brownies and cookies in one – only with a base of both chocolate protein powder and vanilla protein powder.

Nutrition Facts (Per Serving)

278

Calories

21 g

Protein

26 g

Carbs

11 g

Fat

Ingredients

Chocolate Brownie:

1 scoop WHEY+ chocolate protein isolate

1/2 cup oat flour

2 Tbsp. unsweetened cocoa powder

2 Tbsp. almond butter

1 Tbsp. pure maple syrup

1/4 cup unsweetened almond milk

Cookie Dough:

1 scoop WHEY+ vanilla protein isolate

1/2 cup oat flour

1/2 Tbsp. pure maple syrup

2 Tbsp. almond butter

3 Tbsp. unsweetened almond milk

Get the Recipe

Fluffy Apple Cinnamon Oatmeal

Serves 1

Here’s a secret to making healthy oatmeal: egg whites. They’ll make the oatmeal lighter and fluffier while contributing more protein than you can get from the oats alone.

This is a simple recipe, so you can add some of your favorite flavors. Mix in raisins, crushed walnuts, or a swirl of peanut butter. You can also switch out the apple for a quarter cup of other diced fruit.

Nutrition Facts (Per Serving)

331

Calories

21 g

Protein

54 g

Carbs

4 g

Fat

Ingredients

1/2 cup old-fashioned oats

1 1/2 cups water

1/2 cup egg whites

1 small apple, cored and diced

Ground cinnamon to taste

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Oat Bran Banana Protein Muffins

Serves 12

If you’re working out two or three hours after a big meal, you probably don’t need a whole lot of food to fuel you. These banana quinoa muffins are great when you need a small boost of protein and carbs.

At about 100 calories each, they have 6 grams of protein. Have one in the morning alongside a yogurt parfait or scrambled eggs, or take one with you to enjoy in between having lunch and hitting the gym.

Nutrition Facts (Per Serving)

95

Calories

6 g

Protein

17 g

Carbs

2 g

Fat

Ingredients

1 2/3 cup oat bran

1 scoop WHEY+ vanilla protein isolate

2 tsp. baking powder

1 tsp. ground cinnamon

2 medium bananas, mashed

1/2 cup unsweetened applesauce

1/2 cup nonfat plain Greek yogurt

2 large egg whites

1 tsp. vanilla extract

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Apple Protein Doughnuts

Serves 7

Doughnuts are usually a no-no before a workout. Your body requires complex carbs to ensure your blood sugar won’t crash when you’re at the gym, and it’s important to focus on getting protein rather than fat if you want to build muscle.

With 8 grams of protein and only 2 grams of sugar per donut, you can have a couple of these before exercising and won’t feel weighed down by grease or guilt.

Nutrition Facts (Per Serving)

110

Calories

8 g

Protein

15 g

Carbs

2 g

Fat

Ingredients

1 medium apple

1 tsp. ground cinnamon

1 1/2 Tbsp. stevia baking blend

1/3 cup WHEY+ vanilla protein isolate

1/3 cup spelt flour

1/3 cup oat flour

3/4 tsp. baking powder

3/4 tsp. baking soda

1/4 tsp. salt

1 Tbsp. ground flaxseed + 3 Tbsp. warm water

3/4 cup nonfat plain yogurt

1/2 Tbsp. coconut oil

1 Tbsp. applesauce

1 tsp. lemon juice

1 tsp. apple cider vinegar

1 tsp. agave nectar

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Spiced Banana Oatmeal with Java PB2

Serves 1

Whether you drink it or work it into the meal, coffee can be a delicious part of breakfast, and the caffeine is actually a great pre-workout supplement. Of course it’ll help fight fatigue, but caffeine also improves muscular endurance and sharpens mental focus.

Don’t have instant coffee? Another way to make the peanut butter java sauce – which also makes a great topping for pancakes – is by mixing together PB2 and brewed coffee.

Nutrition Facts (Per Serving)

374

Calories

19 g

Protein

60 g

Carbs

9 g

Fat

Ingredients

1 cup milk

1/2 cup old-fashioned oats

1 ripe banana

1/4 tsp. vanilla extract

1/4 tsp. pumpkin pie spice

Pinch of salt

3 Tbsp. PB2

1/4 tsp. instant coffee granules

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Lemon Blueberry Protein Waffle

Serves 2

Not only is this waffle delicious, but they can be made ahead of time and frozen for later.

With naturally sweetened lemon blueberry flavor, you’ll feel like this is an upgrade from the standard white flour waffle. Yet these are gluten-free waffles with whey protein, whole oats, and coconut flour.

Top with additional blueberries and a dollop of Greek yogurt.

Nutrition Facts (Per Serving)

265

Calories

25 g

Protein

31 g

Carbs

5 g

Fat

Ingredients

1 scoop WHEY+ vanilla protein isolate

1/3 cup oat flour

2 Tbsp. coconut flour

2 Tbsp. granulated stevia (or another sweetener)

1/2 tsp. baking powder

1 tsp. ground cinnamon

Pinch of salt

1/2 cup unsweetened applesauce

1/4 cup unsweetened almond milk

1/2 cup egg whites (about 4 egg whites)

2 Tbsp. lemon juice

1 tsp. vanilla extract

1/3 cup blueberries

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Almond Bran Crunch

Serves 1

Bran is a healthy breakfast no matter what your plans are for the day, but it gets a bad rap for being boring. Turn all that fiber into a delicious parfait with Greek yogurt and almonds.

The bran is crispy, adding fiber and complex carbs, and the almonds are crunchy, adding healthy fats and protein. This three-ingredient yogurt parfait is one of the best, quickest ways to fuel up pre-workout.

Nutrition Facts (Per Serving)

319

Calories

26 g

Protein

45 g

Carbs

11 g

Fat

Ingredients

3/4 cup bran cereal

3/4 cup low-fat plain Greek yogurt

10 almonds, crushed

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Pumpkin PB2 Curry Soup

Serves 1

PB2 doesn’t just have to be for sandwiches, smoothies, and baked goods. It’s also the perfect addition to savory soups, which don’t really need the oil.

Since there’s already liquid in the mix, the powdered peanut butter is quickly whisked in. And this Thai soup couldn’t be easier to make – put the ingredients in a pot, briefly sauté, and wait for the mixture to simmer into a soup.

Nutrition Facts (Per Serving)

439

Calories

29 g

Protein

60 g

Carbs

11 g

Fat

Ingredients

1 cup vegetable stock

1/2 stalk celery, sliced

1/2 green onion, sliced

1 small carrot, diced

2 medium tomatoes, diced

1/3 cup cooked lentils

1/4 tsp. curry powder

Pinch of saffron (optional)

2 Tbsp. PB2

1 tsp. extra-virgin olive oil

1/2 tsp. coconut oil

1 tsp. granulated stevia (or another sweetener)

Salt and freshly ground black pepper to taste

1/4 tsp. crushed chili pepper (optional)

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Smoked Salmon Dip

Serves 2

This salmon dip is good enough to serve as an appetizer at a fancy dinner party. Once you take a look at the macros, you’ll start making it for more than special occasions.

With whole-wheat crackers, cucumber slices, or a bagel, this becomes an amazing post-workout breakfast or snack. Eat half today, and the rest will be ready in the fridge tomorrow morning.

Nutrition Facts (Per Serving)

183

Calories

27 g

Protein

8 g

Carbs

5 g

Fat

Ingredients

4 oz. smoked salmon

3/4 cup (4 oz.) cottage cheese

1/2 container (4 oz.) whipped cream cheese

Juice of 1/2 lemon

1/2 Tbsp. chopped fresh dill

1 Tbsp. horseradish

1 tsp. smoked paprika

1/4 tsp. freshly ground black pepper

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Tuna & White Bean Salad

Serves 2

It only takes a few minutes to transform a can of tuna into an awesome pre-workout snack.

Drain and rinse the beans, and then drain the canned tuna. Dump them in a bowl with the other ingredients, stir, and season to your liking. Then you can dig in with a fork, or if you could use the carbs, eat with a piece of whole-wheat toast.

Nutrition Facts (Per Serving)

272

Calories

24 g

Protein

27 g

Carbs

8 g

Fat

Ingredients

1 can (15 oz.) white beans

1 can (5 oz.) chunk light tuna in water

2 whole green onions, thinly sliced

1 Tbsp. lemon juice

1 Tbsp. extra-virgin olive oil

Salt and freshly ground black pepper to taste

Get the Recipe

Cottage Cheese Scrambled Eggs

Serves 1

A splash of milk is usually added to make scrambled eggs fluffy. Yet there’s another ingredient you can use instead that’ll add over 5 grams of protein: cottage cheese.

These scrambled eggs won’t just be a little healthier but also creamier. This makes a great filling for breakfast burritos, or an easy way to get in your protein while eating toast for breakfast.

Nutrition Facts (Per Serving)

200

Calories

19 g

Protein

3 g

Carbs

13 g

Fat

Ingredients

2 large eggs

3 Tbsp. cottage cheese

1/2 tsp. butter

Handful of spinach

Get the Recipe

Protein Rice Pudding

Serves 1

When you add protein powder to rice pudding, you get a sweet treat that’s good for breakfast, lunch, dinner – and of course dessert.

These ingredients will make a version that’s perfect for pre-workout, but the recipe also includes instructions to make protein rice pudding for post-workout enjoyment instead. The difference is adding half a banana and leaving out the coconut flour.

Nutrition Facts (Per Serving)

346

Calories

32 g

Protein

48 g

Carbs

2 g

Fat

Ingredients

1/4 cup uncooked brown rice

1 scoop WHEY+ vanilla protein isolate

1 Tbsp. coconut flour

1 Tbsp. psyllium husks

1/4 cup unsweetened almond milk

Stevia and ground cinnamon to taste

Get the Recipe

Shrimp Frittata with Mozzarella & Ricotta

Serves 5

Eggs are a classic way to fuel your workout because they offer protein and ensure you won’t be starving at the gym. For even more protein, add shrimp to the dish. It won’t add much time to the prep, so you’ll still be eating in just a half hour.

Be sure to add carbs before training too. Either a couple pieces of toast or a cup of fruit will do the trick.

Nutrition Facts (Per Serving)

247

Calories

32 g

Protein

7 g

Carbs

10 g

Fat

Ingredients

1 lb. shrimp, cleaned and deveined

3 large eggs

4 large egg whites

1/2 cup part-skim mozzarella

3 Tbsp. part-skim ricotta

1/2 cup cherry tomatoes

1/2 cup peas

1/2 cup diced yellow onion

1 Tbsp. butter

1 tsp. minced garlic

Salt and freshly ground black pepper to taste

Cooking spray

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Sweet Cinnamon Cheese, Apple & Turkey Sandwich

Serves 1

A turkey sandwich is a simple way to get the protein and carbs you need before a big workout. This recipe includes a couple tweaks to make the basic sandwich even better.

Instead of using deli cheese, start by mixing a touch of honey and cinnamon into some creamy Swiss. Spread it on your favorite sandwich bread, add meat, and finish it off with fresh apple slices.

Nutrition Facts (Per Serving)

303

Calories

24 g

Protein

37 g

Carbs

8 g

Fat

Ingredients

1 wedge Laughing Cow creamy Swiss

Dash of ground cinnamon

1/4 tsp. honey

1 whole-wheat sandwich thin

1/2 apple, thinly sliced

2 oz. sliced turkey

Handful baby spinach

Get the Recipe

Egg Salad with Greek Yogurt & Dill

Serves 4

In many egg salad recipes, the only good thing about the dish is the eggs. But instead of mayonnaise, Greek yogurt is what makes this creamy.

The only other thing it needs is seasoning including mustard, dill, and red onion. Mix it up, and serve this healthy egg salad on toast or with pita chips.

Nutrition Facts (Per Serving)

128

Calories

13 g

Protein

3 g

Carbs

8 g

Fat

Ingredients

1/2 cup nonfat plain Greek yogurt

2 tsp. yellow mustard

1/2 tsp. salt

1/2 tsp. freshly ground black pepper

1/4 tsp. dried dill weed

2 Tbsp. minced red onion

1/3 cup chopped celery

6 large eggs, hard-boiled

Get the Recipe

OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

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In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

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Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

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