In this blog, I’m going share with you 6 Pre Workout Meal Options.
The pre-workout meal gives your body enough energy to give your 100% in the gym.
Although, there is not much difference between Pre-Workout & Post-Workout meal options.
Post Workout meal should consist of protein, carbs and a very tiny amount of fat (optional).
Whereas in the pre-workout meal you can add some fats, along with Proteins and some form of simple carbs or complex carbs.
You just need to make sure that, whatever you’re going to eat in pre-workout meal, should be completely digested.
So, if the quantity of the fats in your pre-workout meal is high, then you can have it before 2-3 hours before the workout because fats digest comparatively slow in your body as compared to any other macronutrients.
And if the quantity of protein, carbs and fats are low in your meal then you can have it 1 to 1.30 hours before a workout.
I will share with you 3 vegetarian And 3 non-vegetarian pre-workout meal options. So stay tuned.
And this workout meal is completely devoid of any supplements.
Table of Contents
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3 Pre-Workout Meals for Non-vegetarians –
Recipe – Oats Capsicum Egg White Omelette
Pre Workout Meal
Equipment
- Pan
Ingredients
- 6 Egg Whites
- 50 gm Oats
- 1 small Capsicum chopped
- 1 small Tomato chopped
- 1 small Onion chopped
- 1 pinch Salt
- 1 pinch Red Chilli powder
- 1 tsp Coconu Oil/Olive oil
- Any Chutney/Sauce
Notes
METHOD:
- In a bowl, take 6 egg whites, chopped capsicum, chopped tomato, chopped onion & 50 gms of oats.
- Put some salt and red chilli powder as per taste.
- Mix it well, the more you mix the more it become fluffier.
- In a hot pan, take 1 tsp of olive oil or coconut oil, spread the oil in each corner of the pan using any brush or spoon.
- This is because you will not have to add more oil afterwards.
- Pour the mixture into the pan and cook from both the sides for 1 to 2 minutes, til it gets cooked properly.
- Put some coriander leaves and serve it with any chutney or some sauce.
- If you’re having it with sauce, then use it as little as possible, the sauce contains sugar which does not allow your body to digest proteins & other essential nutrients properly.
Total calories: 405
| Egg Whites (6 large): | 103 calories |
| Instant oats, Quaker (50gm): | 201 cal |
| Olive oil (1tsp): | 41 cal |
| Capsicum (1 small): | 15 cal |
| Tomato (1 small): | 18 cal |
| Onion (1 small): | 28 cal |
| Nutrients | Quantity |
| Protein | 26.1g |
| Fats | 9.5g |
| Carbs | 49.2g |
| Fibre | 9.2g |
Recipe – Boiled Chicken Curry
Tasty and Healthy Version of Chicken Curry
Equipment
- Panj
- Mixer/Blender
Ingredients
- 100 gm Boiled Chicken Breast
- 100 gm Cooked Rice
- 1 small Tomato
- 1 small Green chilli
- 4 cloves Garlic
- 1 pinch Salt
- Corriander leaves chopped
Notes
METHOD:
- In a bowl, add 1 chopped tomato, 1 green chilli, 4 cloves of garlic and some water.
- Put all these into blender/mixer and make a fine puree.
- Take it out from the jar and put it in a hot pan and cook for 5-6minutes.
- Add 100gms of boiled chicken breast and add salt as per taste, we’re adding chicken lastly because here we’re using boiled chicken.
- Add some water into the pan and cook it more for 2-3 minutes.
- You can have this with 100gms of cooked rice (boiled rice) or 1 roti.
- Sprinkle some coriander leaves to enhance the taste.
Total calories – 444 calories
| Boiled chicken breast (100gm) | 165 cal |
| Cooked White Rice (250gm) | 243 cal |
| Tomato (1 small) | 18 cal |
| Garlic (4 clove) |
| Nutrients | Quantity |
| Protein | 37.6gm |
| Fats | 4.5gm |
| Carbs | 61.1gm |
| Fibre | 2.7gm |
Recipe – Boiled chicken Brown Bread Sandwich
Healthy version of Sandwich
Equipment
- Pan/Toaster
Ingredients
- 50 gm boiled Chicken Breast shredded into small pieces
- 100 gm Curd
- 1 small Onion finely chopped
- 1 small Capsicum finely chopped
- 1 pinch Salt
- 1 pinch Black Pepper Powder
- 4 Slice Brown Bread
Notes
METHOD:
- Shred 50gms of boiled chicken breast into smaller pieces.
- In a bowl add onion, capsicum (finely chopped), 100gms of curd and chicken into it.
- Put some salt and black pepper powder, as per taste and mix it well.
- Take 4 slices of brown bread and toast it without using any butter or oil in a pan or toaster. You can use ghee if you want [optional].
- Make sure the bread you use are of whole wheat and no refined flour is present into it.
- Spread the mixture into bread, slice it and have it.
Total Calories – 459 calories
| Boiled chicken breast (50gm) | 83cal |
| Brown Bread (4 slice) | 273 cal |
| Curd (100gm) | 60 cal |
| Capsicum (1 small) | 15 cal |
| Onion (1 small) | 28cal |
| Nutrients | Quantity |
| Protein | 29.7 gm [Bread Protein – 12.7gm of 4 slices] |
| Fats | 7.5gm |
| Carbs | 67.9 gm |
| Fibre | 6.5gm |
3 Pre-Workout Meals for Vegetarians –
Recipe – Paneer Brown Bread Sandwich
Equipment
- Pan/Toaster
Ingredients
- 80 gm Paneer Shredded
- 1 small Onion finely chopped
- 1 small Capsicum finely chopped
- 100 gm Curd
- 1 pinch Salt
- 1 pinch Black Pepper Powder
Notes
- Take 80 gms of paneer in a bowl and shred it using your hands, or you can have it larger pieces.
- Add finely chopped onion, capsicum and 100gms of curd into it.
- Put some salt (as per taste) and black pepper powder (a pinch)
- Take 4 slices of brown bread and toast it without using any butter or oil in a pan or toaster. You can use ghee if you want [optional].
- Make sure the bread you use are of whole wheat and no refined flour is present into it.
- Spread the mixture into bread, slice it and have it.
Total Calories: 588 calories
| Paneer (80gm) | 212 cal |
| Brown Bread (4 slice) | 273 cal |
| Curd (100gm) | 60 cal |
| Capsicum (1 small) | 15 cal |
| Onion (1 small) | 28cal |
| Nutrients | Quantity |
| Protein | 29.7 gm [Bread Protein – 12.7gm of 4 slices] |
| Fats | 22.4gm |
| Carbs | 68.8 gm |
| Fibre | 6.5gm |
Recipe – Banana Peanut Butter sandwich
Equipment
- toaster/pan
Ingredients
- 2 slices Brown bread toasted
- 4 tbsp Natural Peanut Butter
- 1 small Banana Sliced
Notes
- Toast 2 slices of brown bread using no oil in a pan, you can have ghee if you want.
- Apply 4 tbsp of natural peanut butter (2 tbsp each slice).
- Slice 1 whole ripe banana into small pieces.
- Spread it on bread and have it before 1 to 1.30 hour before the workout.
Total Calories: 646 calories
| Banana (1 small) | 117 cal |
| Natural Peanut Butter (4 tbsp) | 392 cal |
| Brown Bread (2 slice) | 137 cal |
| Nutrients | Quantity |
| Protein | 26.1gm |
| Fats | 33.1 gm |
| Carbs | 62.9 gm |
| Fibre | 3.8gm |
Recipe – Banana Oats Shake
Healthiest Shake
Equipment
- blender/mixer
Ingredients
- 50 gm Oats
- 2 tbsp Natural Peanut Butter
- 1 small Banana ripe
- 250 ml Skimmed Milk Amul
Notes
METHOD:
- In a mixing jar, add 50gms of oats, 2 tbsp of natural peanut butter, 1 ripe banana & 250 ml of skimmed milk.
- Here, I’m using Amul skimmed milk.
- Blend the mixture and have this shake 1 hour before the workout.
- Using ripe banana makes your shake sweeter.
Nutritional Information of Skimmed milk:
| Energy (per 100ml) | 35 cal |
| Protein | 3.5gm |
| Calcium | 150mg |
| Fat | 0.1gm |
Total Calories :
| Natural Peanut Butter (2 tbsp) | 196 cal |
| Amul Skimmed Milk (250ml) | 88 cal |
| Banana (1 small) | 117 cal |
| Oats (50 gm) | 187 cal |
| Nutrients | Quantity |
| Protein | 26.8 gm |
| Fats | 20.4 gm |
| Carbs | 75.4 gm |
| Fibre | 7.3 gm |
So, if you liked the recipe then make your own at home and also do not forget to share.