Pre – Workout Snacks

Food, Workout
strawberry smoothie on glass jar

Photo by Element5 Digital on

WHY: You need to consume a combination of protein + carbohydrate to fuel you

during longer workouts or provide energy for bursts of intense, high energy

workouts such as CrossFit

➔ 1 slice Sweet potato toast w/ 1 tbsp nut butter & banana slices

( 1/3 banana or apple slices)

Protein 5 | Carb 23 | Fat 9 |

➔ 1 piece of dense fruit wrapped in flat out wrap with 1 serving PB Fit

( 1/3 banana or apple slices)

Protein 13| Carb 30 | Fat 5 |

➔ 1 Muffin (from muffin recipes), if these don’t tickle your fancy try a mighty

muffin from the grocery store, they are easy and take less than 2 minutes)

Protein 20 | Carb 24 | Fat 6 | (mighty muffin)

➔ 1/2 serving protein pancakes (For a little extra add 1 tbsp PB Fit & a few

berries or frozen berries on top)

Protein 18 | Carb 18 | Fat 9|

➔ Greek yogurt + 1/4 cup granola (0% unsweetened + kind granola)

Protein 17 | Carb 29 | Fat 3 |

Misc. items you could throw together to create a snack

● Banana

● Grapes

● Oranges

● Berries

● Protein Shake

● Rice cakes

● Peanut butter

● Energy balls

● Cottage cheese

● ½ bowl of oatmeal

● ½ serving overnight oats

Personalized Yogurt Bowl: High Protein


Nutrition Profile & Recipe

Serving size = 1 , Macronutrient breakdown:

Dairy Free, Plain Flavor: Brands include: Forager , Kite hill, Nancys Oatmilk ( my favorite), Good Karma

Protein 32 | Carb 31 | Fat 15|

Dairy , Plain Flavor: Greek yogurt, Icelandic yogurt , cultured kefir
Protein 41| Carb 25 | Fat 12 |

( carb and fat will vary a few grams depending on brand)



  • 1 single serve yogurt or 1 serving plain yogurt ( 0% – 2% fat greek yogurt, Icelandic yogurt, Kite Hill almond milk yogurt, foragers cashew yogurt, coconut milk yogurt, silk almond milk yogurt, Good Karma – dairy free yogurt)
  • 1 scoop favorite protein powder { Amare GBX Protein }
  • 1 dash cinnamon
  • 1 tbsp power seeds ( chia, hemp, flax- if you only have one kind, that’s fine too)
  • 1 tbsp pumpkin seeds
  • 1 serv. PBFit (powdered peanut butter)
  • 1/2 cup frozen berries ( microwaved for about 20 secs)


Mix yogurt + cinnamon + protein powder together in a bowl. Then mix up your PBfit peanut putter. Sprinkle the seeds on top of the yogurt and scoop your peanut butter on top of everything. Last but not least, take the warmed berries and pour over top. For added carbs if needed, add 1/2 – 1 whole banana sliced.


5 ingredient Protein Pancakes


Serving Size: 1

Macronutrient breakdown: Protein 36 | Carb 36 | F 6 |


  • 3 egg whites
  • 1/2 cup GF oatmeal
  • 1/2 cup cottage cheese ( fat free , 2%, or dairy free/ lactose free )
  • 1/2 cup shredded extra firm tofu ( if dairy free) 
  • splash of vanilla
  • 1 tsp cinnamon


blend all ingredients to make a batter. Cook like a pancake and top with your favorite toppings.

Recommended Toppings: 1 tbsp syrup , 1 tbsp melted peanut butter or 1 serving PB Fit, sliced banana, frozen or fresh berries, Monk Fruit sweetener & cinnamon ( Lower cal, less sugar, taste great)

High Protein Breakfast Ideas


Breakfast, bRUNch, french toast, breakfast burritos, cereal… hands down my favorite meal yet there is all this hype about skipping the goodness and waiting until lunch, it’s less than stellar second half. I’m not knocking fasting, it’s helped thousands of people lose weight, reverse insulin resistance, and combat health issues.

The downside, if you’re dealing with hormonal imbalances, hand raised high, you could be compromising the very goal you’re trying to achieve, feelin’ good and lookin good.

If you’re a breakfast fan and you need to support that body, here are so great breakfast ideas, all with at least 15 grams of protein to help keep you full & your insulin levels cruisin’.

six fruit cereals in clear glass mason jars on white surface

Photo by Ella Olsson on

Overnight Oats ( protein version too)

Pre made yogurt bowls – assemble in AM

Hard boiled eggs, veggie sticks, and guacamole pack (or homemade)

5 ingredient pancakes ( loaded with protein)

Apple streusel egg muffins

3 ingredient fruit egg muffin

Savory egg muffins

What’s your go to breakfast?