4 Best Post-Workout Meals and Snacks

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. 

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 low-fat Greek for extra protein), crushed ice, and some protein powder. 

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.

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 a dollop of honey; then I top it with blueberries, raspberries, and/or strawberries. If you're not a berry person, any chopped fruit will work.