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before workout
The best pre-workout bite contains some form of complex carbohydrate and a protein.
  • Brown rice (1/2 cup) with black beans (1/2 cup)

  • Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)

  • Banana with almond butter (2 tablespoons)

  • Multi-grain crackers (10) with hummus (3 tablespoons)

  • Oatmeal (1/2 cup) with berries (1 cup), sweetened with stevia or agave

  • Apple and walnuts (1/4 cup)

After workout

Consuming protein and a little carbs is best right after exercise to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.


  • Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)

  • Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar

  • Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)

  • Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)

  • Multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar

  • Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa


Ways to Rev Up Your Metabolism

  • Don't skip breakfast

  • Certain foods like lean protein, calcium, green tea, curry, and dark chocolate have been shown to increase metabolic rate.

  • Drinking brewed green tea

  • Salmon is an Omega-3 powerhouse full of protein and healthy fats,Omega-3s in it will help to make your metabolism more efficient, slowing digestion and preventing cravings.

  • Stay away from processed, high sugar, junk food, even fruit juice.

  •  Drink a tall glass of water with a half or whole lemon squeezed in it. EVERY MORNING!

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