30 nutritious pre-Workout Recipes

🥤 Smoothies & Drinks (Quick Energy Boost)

1. Banana Peanut Butter Smoothie
   Banana + peanut butter + oats + almond milk + honey.
2. Berry Protein Shake
   Mixed berries + protein powder + Greek yogurt + water.
3. Green Energy Smoothie
   Spinach + green apple + kiwi + chia seeds + coconut water.
4. Oatmeal Coffee Shake
   Cold brew coffee + oats + banana + almond butter + whey.
5. Chocolate Avocado Shake
   Cocoa + half an avocado + dates + milk + vanilla.

🍞 Energy Bars & Bites

6. Homemade Granola Bars
   Oats + honey + peanut butter + nuts + dark chocolate chips.
7. No-Bake Protein Balls
   Oats + dates + almond butter + protein powder + coconut.
8. Pumpkin Energy Bites
   Pumpkin purée + oats + cinnamon + maple syrup + flaxseeds.
9. Chickpea Protein Bars
   Chickpeas + vanilla protein + nut butter + cocoa.
10. Matcha Green Tea Bites
    Cashews + coconut + dates + matcha powder.

🥣 Light Breakfasts / Bowls

11. Overnight Oats with Berries
    Rolled oats + almond milk + chia + strawberries + maple.
12. Greek Yogurt Parfait
    Greek yogurt + granola + banana + almond slices + honey.
13. Quinoa Breakfast Bowl
    Quinoa + apple slices + cinnamon + raisins + almond butter.
14. Cottage Cheese Bowl
    Cottage cheese + pineapple + walnuts + chia seeds.
15. Rice Cake with Almond Butter
    Rice cake + almond butter + banana slices + sprinkle of hemp seeds.

🍳 Light Meals (1–2 Hours Before Workout)

16. Boiled Eggs & Toast
    2 boiled eggs + whole-grain toast + avocado.
17. Chicken Wrap with Veggies
    Grilled chicken + whole wheat tortilla + spinach + hummus.
18. Omelette with Veggies
    Egg whites + bell peppers + spinach + onions.
19. Sweet Potato & Egg Bowl
    Roasted sweet potato + scrambled eggs + salsa.
20. Turkey & Avocado Sandwich
    Whole grain bread + sliced turkey + avocado + tomato.

🍠 High-Carb, Low-Fat Options (Quick Fuel)

21. Banana & Honey on Toast
    Whole-grain bread + banana slices + drizzle of honey.
22. Baked Sweet Potato with Cinnamon
    Simply roasted and topped with a pinch of sea salt and cinnamon.
23. Rice with Scrambled Eggs
    Jasmine rice + 1 egg + green onions.
24. Oats with Fruit & Almonds
    Cooked oats + blueberries + almond slices + agave syrup.
25. Whole Wheat Pita + Hummus
    Simple, filling carb + protein combo.

🥑 Healthy Fat Focused (Sustained Energy)

26. Avocado Toast with Egg
    Mashed avocado + poached egg on multigrain bread.
27. Nut & Seed Trail Mix
    Almonds + pumpkin seeds + raisins + dried cranberries.
28. Chia Pudding with Fruit
    Chia seeds soaked in almond milk + berries + drizzle of maple.
29. Tofu & Veggie Stir-Fry
    Light tofu stir-fried with zucchini, carrots & brown rice.
30. Smoothie Bowl with Toppings
    Frozen banana + berries blended, topped with granola, nuts, and coconut.
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