Trainer approved meals: 2 recipes for better workout results
Healthy nutrition is the key to effective workouts, and our trainers at Non Stop Fitness know how important it is to fuel your body with the right nutrients at the right time. Here are two quick and balanced recipes, perfect for lunch or dinner to support your active lifestyle.
1. Creamy Avocado Pasta – A Vegan Lunch Packed with Healthy Fats and Fresh Flavors
If you’re looking for a light but nutritious meal ready in under 20 minutes, this recipe is perfect. It’s rich in fiber, healthy fats, and fresh herbs, and you can easily boost it with a plant-based protein of your choice.
Ingredients:
Avocado
120 g fresh basil
1 tbsp lemon juice
Pinch of salt
Pinch of ground black pepper
2 tbsp olive oil
110 g spaghetti
2 garlic cloves
(Optional) vegan protein powder
Instructions:
1. Cook pasta according to package instructions.
2. While it cooks, place all other ingredients in a blender.
3. Blend until smooth and creamy.
4. Combine the sauce with the cooked pasta.
5. Optionally, mix in a scoop of vegan protein powder for extra benefits.
Nutritional Info:
Prep time: 20 minutes
Calories: 446
Protein: 7 g
Carbs: 47 g
Fat: 27 g
Why is this vegan meal great after a workout?
This dish combines healthy fats from avocado and olive oil, complex carbs from pasta, and refreshing plant-based flavors. It’s ideal after a strength training session, helping with recovery and energy replenishment.
2. Mango Oatmeal – A Nutritious Breakfast to Fuel Your Morning Workout
Start your day with a well-balanced, energy-boosting breakfast that combines fiber, natural sugars, plant-based protein, and anti-inflammatory ingredients like ginger. Also perfect as a pre-workout snack!
Ingredients:
1 cup rolled oats
1/2 cup jasmine rice
2 cups water
1 cup coconut milk
1 tbsp grated ginger
1 tbsp agave syrup
Pinch of salt
1 fresh mango (sliced)
Black sesame seeds for topping
Instructions:
1. In a pot, combine oats, rice, water, and coconut milk.
2.Bring to a boil, then reduce heat and simmer for 15 minutes, stirring occasionally.
3. Add ginger, agave syrup, and salt. Mix well.
4. Cook for 5 more minutes until creamy.
5. Let it rest for 2 minutes.
6. Serve in bowls and top with mango slices and sesame seeds.
Nutritional Info:
Prep time: 25 minutes
Calories: 450
Protein: 10 g
Carbs: 75 g
Fat: 15 g
Sugar: 20 g
Why is this vegan meal perfect before a workout?
This oatmeal is rich in complex carbs and natural sugars from mango, making it a great pre-workout breakfast. The combination of rice and oats provides sustained energy, while ginger supports digestion and recovery.
Want your nutrition to match your training goals?
Our personal trainers can help you create a plan that brings real results.
With expert guidance, it’s easier to achieve your goals whether you’re focusing on strength, fat loss, or endurance.