Pre-workout Meal For Cardio

Working out Twice today. Since I'm doing cardio this morning, this is my breakfast. 

• White rice cake
• 1/2 banana
• peanut butter

If you're doing cardio 44 mins or less, your pre workout meal should consist of 50-100 cal of quick digesting carbs.

Some quick digesting carbs:
Plain white rice cake: 30 cal
Banana: 105 cal
Apple: 72 cal

Quinoa Style Tapioca Pudding

 

Ingredients:

• 3 cups whole milk
• 1/2 cup cooked quinoa
• 3 tbsp peanut butter
• 3 tbsp chia seeds
• 3 tbsp chopped nuts (optional)
• blackberries

Directions:

1. In a pot over medium to high heat, warm up the milk and quinoa until bubbles start to form (watch it carefully as it boils over fast)
2. lower the heat to low to medium
3. Gently boil until it thickens (about 20 minutes). Stir occasionally
4. Turn off heat and add peanut butter, chia seeds and chopped nuts
5. layer with blackberries or any fruit of your choice

Post-workout Meal

Ingredients:

• coconut oil/olive oil
• quinoa 
• zucchini
• tilapia
• chia seeds
• celery
• carrots
• egg
• salmon
• tomato sauce (optional)

Directions:

1. Cut up all vegetables
2. Oil a sauce pan on medium heat, and cook tilapia, while breaking it up into pieces. Cook an egg while the tilapia is cooking
3. Add vegetables to the pan
4. Cook quinoa according to the package. Add the salmon and tomato sauce if desired

A post-workout meal should consist of a good amount of protein and carbs in order to refuel your body and build muscle.

Healthy (post workout) dessert

I'm trying to cut out chocolate so I've been eating a lot of nuts instead. If you crave chocolate a lot, that means your body is lacking magnesium. Nuts, seeds, legumes and fruit are great sources of magnesium.

The amount of each ingredient should be to your liking, but here's what I used:

Ingredients:

• 1 banana
• 1 tbsp peanut butter
• 1 tbsp chia seeds
• 1 tbsp mashed up avocado
• 1-2tbsp 1% milk
• 1tbsp chopped up almonds

Directions:

1. warm up peanut butter and avocado in the microwave until peanut butter is runny (30 seconds)
2. add milk and mix
3. add the rest of the ingredients and enjoy :)

286 calories

15g fat

32g carbs

12.3g protein

Meal Prep

After a tiring day of work, I still managed to meal prep. I was so exhausted after that I went to bed at 10:30 pm lol.

The first picture is a mixture of:

• celery
• parsley
• carrots
• zucchini
• rosemary
• half a lime
• 2 cloves of garlic

In some containers I have the veggie mixture with some tilapia and tomato sauce

In the others, I have ground beef, egg and the veggie mixture

On the bottom left I have my pancakes:

Cinnamon Apple Pancakes

Banana celery chocolate protein pancake

Cinnamon Apple Pancakes

Ingredients:

• half an apple
• 2 tbsp water
• 1 large banana
• 1 egg
• 1/4 cup of flour
• 1/2 tsp baking powder
• 1 tsp cinnamon 

Directions:

1. Blend 1/4 of the banana with all of the above ingredients
2. Scoop some of the batter onto a lightly oiled pan. Flip when bubbles start to form on top

For the topping:

Ingredients:

• sauté banana slices
• chia seeds
• 1/4 cup milk 

Directions:

1. Slice up the rest of the banana and sauté them on a lightly oiled pan. 
2. Blend the slices with chia seeds and 1/4 cup milk

Banana celery chocolate protein pancake!

I guarantee you will not taste the celery, these pancakes were so delicious! you could even add spinach and you wouldn't be able to taste it.

Ingredients:

• 1 egg 
• 1/4 cup coconut flour (you can use regular flour)
• 1 celery 
• 1 banana 
• 1 protein scoop 
• 1/4 tsp baking powder 

Directions:

1. Mix all ingredients together
2. Scoop some of the batter onto a lightly greased pan, and add banana chunks on top. Flip when bubbles start to form on top

I had a huge craving for chocolate that day so I also added chocolate chips when I added the banana chunks

Mugcake

With only 3 ingredients, 2 minutes, and 1 microwave you have yourself a cake! These are so delicious and addicting. It great for a post workout meal also because it has a lot of protein and carbs :)
On the left is what the cake looks like when you first take it out of the microwave. I didn't mix in the peanut butter that well so there are chunks :p
On the right is how I ate my cake...here's the recipe:

Ingredients:

• 1 tablespoon peanut butter
• 1 egg
• 1 banana

Directions:

1. Mash up the banana with a fork
2. Add the peanuts butter and egg and mix well
3. Put the mixture in a cup and into the microwave on high for 2 minutes and thats it! 

(Make sure you don't fill the cup more than 2/3 because it expands. Time may vary, depending on your microwave)

For mine, I added peanut butter, chia seeds and avocado in the middle.