I recommend a protein shake right after a workout. However, since most people are at work and have to have food that is easy, you can settle for another wrap, yogurt and cold carrots.ĥ p.m. workout: Lift or calisthenics in the early evening Post-Workout Meal 5 Broccoli (light butter you can use the spray if you truly want to avoid all fat)ġ can of tuna fish or egg whites here again with a multi-grain, whole-wheat bagel or bread.I often have two of these. (If you like peppers or similar vegetables, you can throw them in since they add no fat.) Ground turkey breast with a little cheese (no mayonnaise - you can have mustard, A1 sauce, low-fast salad dressing) in a whole-wheat wrap. No fat yogurt. (You can also have a piece of fruit if you have oatmeal.) Noon: Meal 3 Skim milk with banana or oatmeal with raisins in it (you could even go with small portions of both if you want). 9 a.m.: Meal 2 (Post-Workout)Įat carbs now after the workout it helps with insulin transport and recovery. Avoid all white breads, pasta, flour, etc. The more grains in your bread the better nine-grain bread is a great toast in this case. 2 slices of wheat toast or small multi-grain bagel I put low-fat peanut butter and sugar-free jelly.

Metabolic meal plans for women