Rice Cakes with Almond Butter (Pre- workout)

This serves one and is vegetarian, gluten free, low in sodium and lactose free – it is a perfect pre workout snack.

INGREDIENTS 

• 2 Gluten free Brown Rice cakes
• 4 tsp. Natural Almond Butter (or Peanut Butter)
• Ground cinnamon

METHOD

1. Spread 2 tsp. Almond Butter on each rice cake. Sprinkle with cinnamon.

Yogurt Parfait (Pre- workout)

Sounds fancy, but it’ll only take you 3 minutes to throw together. This can be assembled the night before and stored in the fridge ready to put into a disposable cup and have with a plastic spoon to have on the way to training!

INGREDIENTS 

• 1/2 cup Granola
• 1/2 cup 2% Greek yogurt
• Handful of berries

METHOD

1. In a glass add 2 tablespoon of berries
2. Layer it with 2 tablespoon of yogurt and top it with berries

Avocado Tuna Salad (Post- Workout) 

This salad can be prepared as a big batch and had for lunch, dinner or even smaller after- workout snacks. Swap the mayo for avocado in this healthy recipe!

INGREDIENTS 

• 2 cans of flaked Light Tuna
• 1 ripe Avocado
• 1/2 cup chopped Celery
• 1/2 cup chopped Red Onion
• 1/2 Red Apple, chopped
• 1/4 cup chopped, toasted Wallnuts
• 1 T pickle juice (or water- if using increase salt slightly)
• 1 tsp dried dill
• 1/2 tsp Dijon Mustard
• 1/4 tsp Cumin
• Salt and Pepper, to taste

METHOD

1. In a large bowl mash up avocado with back of fork or potato masher.
2. Add in tuna, celery, red onion, apple and walnuts. Mix well.
3. Add in pickle juice, dried dill, Dijon, cumin and salt and pepper. Mix well.
4. Serve on bread, top on salad or eat plain.

Spinach and Egg White Omelette (Post- Workout) 

Combine the protein of egg whites with the nutrients of spinach to refuel your body after a sweat session. Half the recipe to make a smaller, snack- size portion.

INGREDIENTS

• 3 Egg whites
• 1 tbsp. Water
• 1 cup baby Spinach
• 1 tsp. Olive oil
• Salt and Pepper
• 1/4 cup low-fat Cottage Cheese
• Sprinkle of freshly grated Parmesan cheese, if desired
•  Diced tomatoes, for serving

METHOD

1. In a medium bowl, whisk together egg whites and water. Season with salt and pepper.
2. In a non-stick skillet, heat oil over medium- high heat. Add spinach and season with salt and pepper. Stir for a minute, until leaves are wilted and tender
3. Add in egg whites and cook until almost set. Using a spatula, lightly lift up sides around the outside of the omelette and let any uncooked egg whites run underneath
4. Spread cottage cheese on top of omelette in the middle, and sprinkle with Parmesan. Fold each side of the omelette over onto itself, covering the cottage cheese.
5. Serve with some diced tomatoes.