PRE-WORKOUT:

BANANA COLD-BREW SMOOTHIE

Ingredients:
Kcal: 420
-1 frozen banana
-6 oz cold brew PRO: 28.5g

-1/4 cup oats CHO: 113.1g

-1 tbsp peanut butter FAT: 12.07g
-1 serving protein powder
Fiber: 7.3g
-1 cup ice
Instructions
Brew 6oz of coffee and let cool. Place the oats into a blender
and blend until you reach a fine powder. Place all other
ingredients in the blender and blend until smooth. Enjoy.
*This smoothie is a balanced pre-workout meal/snack because it contains

carbohydrates, protein, and healthy fats in order to have sustained and

long lasting energy. The ingredients are nutrient dense and will leave the

individual feeling full, but not uncomfortable.*

POST-WORKOUT:
STRAWBERRY BALSAMIC CHICKEN
SALAD
Ingredients: Kcal: 245
-2 cup Kale, chopped PRO: 22.5g
-1/2 cup Fresh Strawberries, sliced
CHO: 13.0g
-2 tbsp Low-Fat Balsamic Dressing
-1.5 oz Chicken Breast, cooked, sliced FAT: 8.5g

-1 oz Chevre (Goat Cheese) Fiber: 6.7g

Instructions
In a mixing bowl, mix Kale, Strawberries, and Dressing until
dressing thoroughly covers all leaves and strawberries.
Plate the salad and top with Chicken and Chevre. Enjoy.
*This salad is a balanced low-calorie meal option that will satiate you

and promote the synthesis of lean muscle. With 1/2 a cup of strawberries,

you also consume about 50% of your daily value of Vitaminn C. Consume

with a slice of toast to help avoid glycogen repletion.