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My Go-To Pre & Post Workout Meals

My Go-To Pre & Post Workout Meals

My Go-To Pre & Post Workout Meals

Hi friends! It’s been a while, I know! January was a busy month full of introspection, and lately I’ve been wondering how I can move forward with my content in a more meaningful way.  I always want to make sure that I can provide content that helps you all, and I’m hoping that posts like these will help make even 1% of your life better/easier. I have a lot of fun new content waiting for March, so make sure to keep visiting to stay updated!

If you’ve been reading my blog posts for a while, you know that fitness is something that I will always be passionate about because it’s something that has ALWAYS been there for me. I wanted to talk about the importance of pre- and post-workout snacking – I know there’s a whole debate about working out on an empty stomach in the morning vs. working out after eating, and to be completely honest, there’s just no way I can possibly work out on an empty stomach. I know the argument is that fat loss increases when you work out in the morning on empty stomach…. but like, at what cost? LOL I’m just kidding, and if it works for you, by all means continue to do it. I just wanted to show you guys some of the options I have for my absolute favorite go to pre-workout and post-workout meals, how they’ll kickstart your metabolism, and how easy they are to make. Here we go!




Coffee is my alternative to a pre-workout drink. They both essentially do the same things since they both contain caffeine, and I always prefer coffee over anything else. My last experience with pre-workout powder wasn’t good at all, so I’ll stick with what I know. Caffeine is known to boost the number of calories burned and fat burned during a workout (which makes sense because you’d work harder if you’re more energized). I love having a piece of toast with almond butter and half a banana with my coffee, but if you’re going low-carb or keto, have a rice cake – also super yummy!


Granola is one of the most addicting snacks I have. It’s definitely not good for you if you eat too much of it, but a handful of it makes for a great pre-workout meal. Oats are known to provide lasting energy, so you’ll get through your workout with insane power! I love it in a bowl with almond milk and mixed berries, but you can also just eat it straight up! Here’s my recipe:


4 cups of quick cook oats

Handfuls of walnuts, almonds, and sunflower seeds

1 teaspoon cinnamon

1/2 cup olive or coconut oil

1/2 cup all-natural maple syrup

1 tsp vanilla extract

2/3 cup dried cranberries

2 tsp chia seeds

top with coconut flakes


  1. Preheat the oven to 350 degrees before you start preparing the granola and line a baking sheet with parchment paper.
  2. In a bowl, combine all of the above ingredients and stir until completely mixed.
  3. Pour the granola onto the baking pan and make sure to spread it all out evenly.
  4. Bake for about 20-25 minutes, checking it to make sure it’s lightly golden.
  5. Take out of the oven and let cool for 15 minutes and dig in!


By now, you’ve definitely heard about the numerous health benefits of chia seeds, but let me summarize it real quick: they contain an incredible amount of fiber, antioxidants, protein, and omega-3 fatty acids. I absolutely love chia seed pudding because it’s the healthiest pudding you will ever eat, and it also serves as an awesome breakfast on the go:


2 tablespoons chia seeds

1/2 cup of almond milk

1 tsp of a sweetener of your choice, optional

your choice of fruits (I love topping it with strawberries and bananas)

*if you want to add an energy booster, mix in some matcha powder with your almond milk to make it a matcha chia seed pudding!


  1. Pour everything except the fruits in a small jar and mix well. Let it settle for 2-3 minutes and mix again.
  2. Cover the jar and let it store overnight or for at least 3-4 hours.
  3. Add your fruits/toppings when you’re ready to eat and dig in!


This one is super easy and basically takes no effort. I love grabbing lowfat greek yogurt from the grocery store, mixing it with a couple tablespoons of vanilla protein powder, and topping it off with granola and fruits. This is also amazing for your meal prepping or another great breakfast alternative.


This is actually my breakfast almost every single day, but it’s also a great pre-workout meal because it packs in the protein punch you need, along with a healthy dose of veggies! It only takes about 5-7 minutes to whip up, and tastes amazing with garlic powder, onion powder, salt and pepper!


MATCHA BANANA PROTEIN SHAKE (any protein shake really, but this is my go-to recipe!)

This is my most-used and easiest protein shake recipe because it literally does the best job at refueling my body after a crazy workout. It’s great for either a pre or post-workout meal, because it will give you that caffeine boost you need to power through the workout if you drink it before. I do love drinking this after my workouts if I know I have a longer day ahead, and I need to maintain my energy levels.


1 tsp organic matcha

1 cup almond milk

1 scoop vanilla protein powder

1 banana

Blend together and enjoy!


I love having a light post-workout meal like this that also packs a ton of nutrients and protein. I recommend baking chicken breasts in the oven, marinate before with some taco seasoning, and then sautee some veggies with some spices, and you’re done!

PRO TIP: The Pepita Salsa and Jalepeno Sauce from Trader Joe’s are my new true loves. I literally put these two things on EVERYTHING and it makes seemingly-bland foods taste out of this world. I PROMISE you won’t regret it.


This is another favorite of mine because it’s 1) a burrito bowl and 2) it’s homemade. It’s so easy to make this super unhealthy when you’re actually at Chipotle, so the best thing to do is whip it up at home with ingredients you probably already have in your freezer. Bake some chicken, cut up an avocado, steam some corn + bell peppers, and cook some rice. BAM you’re done. You can also use cauliflower rice as an alternative if you’re going low-carb! Don’t forget that pepita salsa on top though….


I’m so obsessed with these quesadillas that I eat them for dinner at least 2-3 times a week. I love the Mission Low Carb Spinach Tortillas for this recipe, because they taste amazing AND they’re low-carb! I usually throw the tortillas on a pan, add some pepperjack cheese, avocado, grilled chicken, and sauteed bell peppers. It makes for a quick weeknight dinner and tastes absolutely amazing while also being low-carb! Throw some spinach on the side for more nutrition.


Don’t want to waste time preparing something after your workout? You can make these once and enjoy them the whole week! These little muffins are so fun to eat after your workout, and also give you everything you need without having to cook the eggs every single time!


12 eggs

2 tablespoons chopped onions

2 tablespoons garlic powder

1/4 cup spinach

1/4 cup red bell pepper, diced

1/4 cup shredded pepperjack or mozzarella cheese

Salt and Pepper


  1. Preheat oven to 350 degrees F.
  2. In a large bowl, mix together your eggs, onions, garlic, and salt and pepper.
  3. In a greased muffin tin, add the egg mixture HALFWAY in each muffin tin.
  4. Top each tin with spinach, red bell pepper, and cheese evenly.
  5. Bake for 20 minutes!
  6. Serve or store in an airtight container for up to 4 days and then reheat when needed!

Last thing….check out my recipe for peanut butter banana protein cookies here if you need a mid-week pick me up!

And those are just SOME of my favorite snacks to fuel you through your workouts and also help your recovery process! From the looks of this post, it may seem like I love meal prepping and have my life together every week – but I really don’t. Meal prepping is honestly not a fun process, but it’s something that I just accepted I have to do for the sake of my own sanity….. adulting is not fun, my friends.

Keep a lookout for more posts on fitness! I’ve gotten a few questions on what I do for my ab workout routine, so I’m going to be posting an IGTV video on my absolute favorite ab moves to really chisel your core.

I hope you all have found this post useful and can take some of these pre and post workout meal ideas and make them your own! Let me know what you eat before and after your sweat sessions! Don’t forget to follow me on Instagram at @alishasapproach if you don’t already, and while you’re here, why not also subscribe to my email notifications? <3



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