We’ve all been there. You’ve finally convinced yourself to hit the gym (yes, finally!), but wait… what’s that rumbling? Oh, it’s just your stomach reminding you that it needs fuel too.
The dilemma: you don’t want to stuff yourself, but you definitely don’t want to pass out in the middle of a workout.
Well today, I’ve got you covered with some quick, easy, and actually delicious pre-workout meals that won’t have you tied to the kitchen for ages. Let’s get cooking—or rather, let’s get assembling because we’re keeping things easy.
After all, the workout should be the hard part, not the pre-meal!
Banana and Peanut Butter Toast
Alright, this one’s practically a no-brainer. Grab a slice of whole-grain toast, slap on some peanut butter (the good kind, no sneaky sugars), and top it with a sliced banana. You’ve got carbs from the toast, protein from the peanut butter, and a little sugar boost from the banana to keep you going. Bonus points if you manage not to eat the whole jar of peanut butter while you're at it.
Prep Time: 3 minutes (seriously, I timed it)
Greek Yogurt with Berries and Honey
Greek yogurt is one of the best pre-workout snacks. It’s loaded with protein and low in sugar (if you get the plain kind, at least). Just toss in some fresh berries—blueberries, strawberries, whatever you’ve got—and drizzle a little honey on top.
It’s quick, refreshing, and gives you just the right mix of carbs and protein to power through your workout without feeling like you ate an entire buffet.
Prep Time: 2 minutes, but it feels fancier.
Overnight Oats
If you're one of those people who wake up just in time to throw on some gym clothes and head out the door, this one’s for you. Make it the night before by mixing rolled oats, almond milk (or any milk of your choice), chia seeds, and a little honey in a jar.
Toss in your favourite toppings like nuts or fruit, then let it sit in the fridge overnight. In the morning, grab your jar, a spoon, and you’re good to go. Perfect if you’re feeling a bit fancy without any effort whatsoever.
Prep Time: 5 minutes the night before.
Apple Slices with Almond Butter
When in doubt, go for the classic apple slices with almond butter. It’s crunchy, creamy, and satisfying without being heavy. Plus, you get some fiber from the apple and healthy fats from the almond butter. If you’re feeling wild, sprinkle some cinnamon on top. Why not?
Prep Time: 2 minutes, unless you’re an overachiever and peel the apple first.
Smoothie Power Bowl
Okay, smoothies are the ultimate go-to when it comes to quick meals. But if you want to make things even more fun, turn it into a smoothie bowl! Blend up your favourite fruits (bananas, berries, mango—whatever’s on hand) with some protein powder, milk, and a handful of spinach (I promise you won’t taste it).
Pour it into a bowl, top it with some granola, nuts, and seeds, and boom—you’ve got yourself a meal that looks way fancier than the time it took to make.
Prep Time: 5 minutes.
Energy Bites
For those who like to snack on-the-go, energy bites are the perfect solution. All you need is some oats, nut butter, a little honey, and maybe some chocolate chips if you’re feeling indulgent.
Mix everything together, roll into little balls, and throw them in the fridge. They’re like homemade protein bars but taste way better (and cheaper!). Grab a couple before your workout, and you’ll have enough energy to conquer the world—or at least that HIIT class.
Prep Time: 10 minutes, but you’ll have snacks for days.
Rice Cakes with Avocado and a Boiled Egg
If you’re into something savoury, this one’s a winner. Grab a couple of rice cakes, spread some mashed avocado on top, and slice up a boiled egg to finish it off. Add a sprinkle of salt, pepper, and maybe some chilli flakes if you like a kick. It’s crunchy, creamy, and full of all the good stuff—carbs, protein, and healthy fats.
Prep Time: 8 minutes, but mainly because of the egg-boiling situation.
The Bottom Line
Pre-workout meals don’t have to be complicated or take forever to prepare. You just need to find that right balance where you’re fuelled up but not weighed down.
Plus, with these options, you can avoid the dreaded mid-workout stomach growls and focus on crushing your fitness goals. Now go forth and snack! Your workout (and stomach) will thank you.
With that being said, no more excuses now—get fuelled up and hit that gym! Or, you know, the couch. No judgment here.
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