Provided by Coach Meredith
Peanut/Almond Butter & Banana on Rice Cakes
Smooth your peanut or almond butter onto two brown rice cakes for extra fiber. And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. It will replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut/almond butter, and 2 brown rice cakes
Hummus and Pita
Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole-wheat pita, it makes for a snack that'll keep you fueled for hours
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita
Yogurt and Fresh Berries
Low-fat yogurt or Greek yogurt can pack nearly 15 grams of protein; then add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries
Tuna on Whole Wheat
Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna & 1 slice whole wheat bread
Turkey and Cheese with Apple Slices
If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple