4 Best Post-Workout Meals and Snacks

Egg Mug

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. 

Smart Smoothie

A high-protein smoothie is a great way to refuel after a tough workout. Bonus: It'll hydrate you at the same time. But you have to 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. Combine unsweetened almond milk with frozen fruit (no sugar added), yogurt (use Greek for extra protein), crushed ice, and some protein powder. 

Apple Slices With Peanut Butter

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. Plus they're crunchy and delicious. The only thing better than a nice, crisp apple is a nice, crisp apple spread with peanut butter to add a protein punch.

Cottage Cheese With Fruit

Let's bring back cottage cheese. 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.

Mix cottage cheese with a drop of vanilla extract and a dollop of honey; then top with blueberries, raspberries, and/or strawberries. If you're not a berry person, any chopped fruit will work.