Eggs are a great inexpensive, super food that can be prepared and enjoyed in a number of ways. Whether it be cooked scrambled, fried, poached, or boiled – you can enjoy eggs’ amazing benefits! Eggs are a great source of protein at 6 grams per egg. They also house a variety of micronutrients including vitamin B12, vitamin B6, vitamin D, zinc, selenium, iron, and copper. Check out Egg-Land Best Hard-Cooked Peeled Eggs for a quick on-hand high-protein snack!
1/4 cup almond meal flour
1 scoop vanilla protein powder
1/4 tsp baking powder (double acting)
1/8 tsp salt
1/2 tsp cinnamon
1 tsp vanilla extract
1 large egg
1 tsp vegetable oil
1 Tbsp H20
1 Tbsp Greek Yogurt
Fruit of choice (blueberries, etc) [Optional]
Place all dry ingredients in a coffee mug. Stir to combine.
Add the sugar free vanilla syrup, egg, and oil. Stir until thoroughly combined.
Microwave for 1 minute.
Use a knife to help remove the muffin from the cup. Slice and eat. Makes 2 servings.
Nutrition Information (per Serving): 208 Calories, 13g Fat, 4g Carbohydrates, 24.5g Protein, 1.5g Fiber, 114mg Sodium
After Your Workout
The post-workout meal/snack helps to replenish the glycogen that has been depleted during exercise and speeds muscle recovery (especially after weight training). Try to eat 20-30 minutes after working out. If you are doing heavy weight training and your goal is to increase muscle mass, you may need to slightly increase your protein goal. Check with your Barix Clinics nutritionist for your individual goal.
Post-workout Meal/Snack Ideas
- The other ½ of your pre-workout fruit and/or veggie smoothie with a scoop of Greek yogurt or protein powder
- 1 to 2 eggs with a slice of whole wheat toast
- Tuna salad and veggies with a ½ whole wheat pita
- A veggie omelet with vegetables and avocado
- Broiled fish and baked sweet potato or steamed veggies
- Grilled chicken breast and stir fry veggies
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Yogurt is a great way to add quality protein, calcium, and probiotics such as lactobacillus acidophilus to your diet. Unfortunately, many yogurt selections have large amounts of added sugar which is a no-no for those who have had bariatric surgery. Plain yogurt is a great alternative, but not liked by most due to it’s unsweet, bitter taste. If you love yogurt, but don’t know what kind to buy, check out Dannon’s Oikos Triple Zero Greek Yogurt. It is a great source of protein at 15 grams per serving, and has no fat or added sugar! It is sweetened with the calorie-less, alternative sweetener, stevia leaf extract. This tasty dairy products comes in a variety of flavors including vanilla, banana creme, chocolate, coconut creme, coffee, mixed berry, peach, salted caramel, strawberry, and plain. This yogurt is great alone and makes a tasty addition to any smoothie!
During Your Workout
Be sure to sip on water throughout your workout. If you perspire heavily, a calorie-free sports drink may be helpful; otherwise, stick to water.
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