Post-workout, you’ll want something healthy and satisfying. These bites from Karena Dawn and Katrina Scott, founders of ﬁtness lifestyle brand Tone It Up, hit the target – and help your muscles reboot too.
Cocoa-berry Smoothie Bowl
It tastes like dessert, but protein powder and berries (high in antioxidants) make this blend a potent recovery meal, says Lori Zanini, a dietitian in Los Angeles and a consultant for the Tone It Up Nutrition Plan.
Place 1 scoop chocolate protein powder, ½ cup unsweetened almond milk, 1 teaspoon cacao powder, ½ cup frozen raspberries.
½ banana and a handful of fresh spinach in a blender and process until smooth. Top with 1 tablespoon goji berries.
1½ teaspoons cacao nibs, a small handful of blueberries and/or raspberries and 1 tablespoon toasted coconut ﬂakes if desired. (343 calories per serving)
Chickpea-tomato Avocado Toast
The chickpeas add protein, and the mono-unsaturated fat and ﬁbre in the avocado keep you feeling full.
Mash ½ avocado and spread on 1 slice toasted whole wheat bread. Top with 2 tablespoons chickpeas and 2 slices tomato.
Drizzle with balsamic vinegar and garnish with 2 basil leaves. (278 calories per serving)
Each of these preportioned bites packs 6g of musclebuilding protein.
Preheat the oven to 175 deg C. Lightly spray a muffin tin with non-stick cooking spray. In a pan coated with coconut oil spray, saute ¼ cup chopped broccoli and 2 tablespoons chopped leeks for 3 to 5 minutes.
In a large bowl, beat together 4 eggs, 4 egg whites and ½ cup plain Greek yogurt until ﬂuffy. Add broccoli and leeks, and salt and pepper to taste, and mix well.
Divide among 8 muffin cups. Bake for 15 to 20 minutes, or until when you poke the muffins with a toothpick, it comes out clean. (61 calories each)