Workout Meals

3 Quick & Easy Post Workout Snack Ideas!

What makes the perfect post workout meal? One that will help rebuild your muscles, give you energy, and keep you full! That means a combo of BOTH protein, carbs, and a tiny bit of fat. Make sure to eat within 30 to 1 hr post workout for maximal benefits!


1 large apple
2 teaspoons granulated sweetener, honey or maple syrup
1/2 teaspoon cinnamon
3/4 cup vanilla Greek yogurt (or yogurt of choice)
1 tablespoon chopped walnuts or pecans (optional)

1. Peel the apple (this is optional) and dice or slice thin.
2. Place apples in a bowl, mug or Mason jar and sprinkle with sweetener and cinnamon.
3. Cover with plastic wrap and microwave for 2 minutes. Carefully remove wrap, top with yogurt, and serve.

Nutrition Info:
Calories: 274 | Protein: 18g | Fat: 5g | Net Carbs: 37g | Fiber: 6g



2 rice cakes
2 tablespoons almond butter
1⁄2 cup raspberries (or sliced strawberries)


1. Spread one tablespoon almond butter on each rice cake.
2. Top with berries, and serve.

Nutrition Info:

Calories: 292 | Protein: 9g | Fat: 19g | Net Carbs: 20g | Fiber: 8g



1/2 cup low-fat cottage cheese

1/2 ripe medium banana

2 tablespoons granola

1 teaspoon honey (or stevia to taste)


1. Add the cottage cheese and banana to a small food processor or mini blender.
2. Process until smooth. Top with granola and sweetener.
3. If desired, stir sweetener into the purée with granola and freeze overnight in popsicle molds for a true “grab and go” post-workout meal.

Nutrition Info:

Calories: 221 | Protein: 14g | Fat: 5g | Net Carbs: 33g | Fiber: 4g

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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. She is the creator of Blogilates, the #1 female fitness channel on Youtube. In a revolutionary partnership, Cassey’s unique format, POP Pilates© which launched on Youtube in 2009, has become a live class that can be taken at every 24 Hr Fitness gym in the US. She’s the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.


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  1. you don't need to add sugar to fruit, because fruit is already sweat. she always do that and rice cakes are so unhealthy for you because the rice is been boiled and processed for so long that whatever is leftover is just empty calories. if you are hungry eat whole foods (veggies and fruits) and lean proteins (chicken, turkey ,white fish) all this"post workout recipes are deserts.

  2. for me its more like my pre workout meal/snack (whatever you call it) because carbs give you the energy and my post workout meal is 1 hour later and its usually salmon or chicken with greens. But its just me since i am trying to lose weight

  3. Can you do more cardio dance, hip -hop videos? That was a lot of fun, maybe try different dance styles like Bollywood or Irish, that would be quite cool and different.

  4. Cassey love these recipes! Do you think you can make some without the use of tree nuts or nuts in general? (Of course I could also do alternatives with these recipes) but I'm Allergic to tree nuts and want to see what other great recipes you can make!????

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