The Best Post-Workout Meals and Snacks

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Smart Post-Workout Meals and Snacks

Mid adult woman sitting in park taking exercise break
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We all know that exercise is one of the keys to reaching a healthy weight and feeling great. But what you eat after your workout is incredibly important. You don't want to undo your hard work by making poor choices! Here are a handful of healthy post-workout meals and snacks to get you started.

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Egg Mug

5 Smart Post-Workout Meals & Snacks: Hungry Girl egg mug
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Egg whites (or fat-free liquid egg substitute) are low in calories and full of lean protein. But who wants to cook up an omelet after a grueling workout? You want something fast and easy! I'm a huge fan of egg mugs, which are egg scrambles made in the microwave. You can make an egg mug in less than five minutes, and there's virtually no cleanup. Another benefit? There are so many delicious mix-ins you can add. But if you want something simple, all you have to do is microwave 3/4 cup egg whites or egg substitute in a mug for about a minute and a half, mix in 2 tbsp. of reduced-fat cheese, and microwave for another minute. 

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Smart Smoothie

5 Smart Post-Workout Meals & Snacks: Smart smoothie
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Keyword: Smart. A low-calorie, high-protein smoothie is a great way to refuel after a tough workout. Bonus: It'll hydrate you at the same time. But you've gotta be careful with smoothie-shop options: They're often much higher in sugar, carbs, and calories than you think. Your best bet is to DIY. I like to combine unsweetened almond milk with frozen fruit (no sugar added), light yogurt (use fat-free Greek for extra protein), crushed ice, a packet of no-calorie sweetener, and some protein powder. 

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Apple Slices With Powdered Peanut Butter

5 Smart Post-Workout Meals & Snacks: Apple slices with powdered peanut butter
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This is the perfect two-ingredient snack. Apples are low in calories, satisfying, and have a solid amount of healthy carbs to recharge your body after a workout. Oh, and they're crunchy and delicious. The only thing better than a nice, crisp Fuji apple is a nice, crisp Fuji apple spread with low-calorie peanut butter. Mix some powdered peanut butter with water to create a calorie-slashed spread with a protein punch.

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Protein-Packed Pancakes

5 Smart Post-Workout Meals & Snacks: Protein-packed pancakes
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Pancakes aren't just for indulgent Sunday brunches. With the right ingredients, they can be the perfect nutritious breakfast, complete with fiber and protein. I happen to have the perfect recipe for healthy pancakes: Just 180 calories and 1g fat, plus 11.5g protein for two of them! Whip them up after an a.m. sweat session for a guilt-free treat. 

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Cottage Cheese With Fruit

5 Smart Post-Workout Meals & Snacks: Cottage cheese with fruit
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I'm on a mission to bring back cottage cheese. Seriously, why did it go out of style? It's a classic good-for-you snack, and if you doctor it up right, cottage cheese tastes great. I like to mix low-fat cottage cheese with a drop of vanilla extract and packet of natural no-calorie sweetener; then I top it with blueberries, raspberries, and/or strawberries. If you're not a berry person, any chopped fruit will work. 

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