6 Pregnancy & Postpartum Safe Quick & Healthy Post Workout Meals

You put in so much hard work on your fitness routine, but getting in a good sweat session is only half of the equation. Have you heard the saying: "abs are made in the kitchen"? It's so true that what you eat matters, and it's especially important to put a little extra thought into what you eat after your workout.

Your post-workout meal will not only fill you during pregnancy, it will help you recover more effectively so you can reap the benefits of all that effort you’re putting in -- and we all want to see our workouts pay off! When you exercise, you deplete your body’s glucose stores -- also called glycogen-- so it’s important to top up your energy with complex carbs.

Your workout, especially strength training, also breaks down your muscles by creating micro-tears in your muscle fibers, so in order to see muscle growth, consuming protein after your workout is key to help with those repairs. A healthy post-workout snack comes with a good balance of carbs and protein, but you also need a bit of fat to help your body recover. But we get it, after a tough workout the last thing you want to do is make your brain think about putting together a fully balanced, nutritional post-workout meal, you just want whatever you can get your hands on quickly and easily.

Keeping healthy snacks and protein-rich ingredients at the ready in your kitchen will make this all a bit easier, and that's where we come in today! We've got a few ideas for quick and healthy post-workout light meals or snacks to keep on hand. Let's get into the recipes!

Post workout meal recipe #1: Open-Face Tuna Salad Sandwich

We gave your classic calorie-rich mayo-based tuna salad a healthy makeover--and don't worry, it tastes just as good!

Here are the ingredients you'll need:

• 1/2 of 6oz can tuna in water

• 1/2 celery stalk, diced

• 1/4 cup cherry tomatoes, halved

• Handful arugula

• 1 TBSP plain Greek yogurt

• 1 tsp. dijon mustard

• Squeeze of lemon

• Salt and pepper, to taste

• 1 slice whole-grain bread

How to make it:

1. In a medium bowl, combine all ingredients and mix well

2. Season with salt and pepper to taste

3. Spread on a toasted slice of bread and add arugula and tomatoes

Post workout recipe #2: Tropical Green Smoothie

It tastes like a dessert, but it's so healthy you could eat it for breakfast (and you won't even taste the veggies).

Here are the ingredients you'll need: 

• Large handful spinach

• 1/2 ripe banana

• 1/2 cup frozen mango/pineapple

• 1/4 cup frozen berries

• 1/2 cup plain greek yogurt

• 1 TBSP ground flaxseed

• Splash of milk/non-dairy milk

How to make it:

1. Add spinach to the blender first (closest to the blade) and then add the rest of the ingredients.

2. Blend until smooth, adding more liquid if necessary.

Post workout recipe #3: DIY Trail Mix

Not just for hiking trips -- this mix is great for quick energy on the go. Throw it in your bag for a post-workout pick-me-up and protein hit!

Here are the ingredients you'll need:

• 1 cup nuts of your choice (peanuts, almonds, cashews, walnuts)

• 1/2 cup seeds of your choice (sunflower, pumpkin)

• 1 cup unsweetened raisins

• 1/4 cup dark chocolate, chopped into small chunks

How to make it:

1. Customize as much as you want! Pick your favorite nuts and seeds that you enjoy eating and have around the house

2. Add all ingredients to a resealable container, shake to mix well, and enjoy!

Post workout recipe #4: Crispy Baked Chickpeas

When you're craving something crispy and salty, this is the best healthy snack to have in the kitchen.

Here are the ingredients you'll need:

• 1 15oz can chickpeas

• 1 TBSP olive oil

• 1 tsp curry powder

• Salt and pepper to taste

How to make it:

1. Preheat oven to 350˚F (175˚C).

2. Drain and rinse chickpeas. Spread on a clean dishtowel, place another towel on top, and gently roll the chickpeas around to dry (be careful not to squish them!)

3. Place on a large baking sheet, drizzle with olive oil and add curry powder. Mix with your hands until evenly coated, and place into preheated oven on top rack for 45 minutes or until golden brown.

4. Allow to cool and add salt and pepper to taste.

Post workout recipe #5: No-Bake Fruit and Nut Bars

Swap store-bought granola bars for these homemade alternatives, free of added sugar.

Here are the ingredients you'll need:

• 1/2 cup rolled oats

• 1/2 cup almonds, peanuts, or cashews

• 1/4 cup chia seeds

• 1/2 cup peanut butter (no sugar added)

• 1 cup pitted Medjool dates

• 1/4 cup raisins

How to make it:

1. Blend peanut butter and dates in a food processor until smooth

2. Add oats, nuts, and raisins, and pulse until combined (but still retaining some texture)

3. Spread into a parchment paper-lined baking sheet with a spatula and place in the fridge for a few hours until hardened. Slice into bars and enjoy!

Post workout recipe #6: Pistachio Energy Balls

Have one of these of energy balls anytime you feel your energy start to lag for a nutritious and low-calorie pick-me-up!

With no added sugar, these super snacks are packed full of fiber, omega 3 and 6, a number of B vitamins, carotenoids and polyphenols helping you snack healthily.

Servings: Makes 10 balls | Prep time: 10 minutes | Chill time: 15 minutes

Here are the ingredients you’ll need:

• 1/2 cup pistachios, shelled

• 5 dates, pitted and chopped

• 3/4 cups desiccated coconut

• 1/4 cup oats

• 2 TBSP flaxseed

• 1-1/2 TBSP maca

• 3 TBSP coconut oil

• 3 TBSP honey

• Pinch of salt

Here's how to make it: 

1. Put all ingredients in a blender or food processor and blitz until a homogenous mixture is reached. Add more dates or honey if you would like it slightly sweeter.

2. Once you’ve reached the perfect sweetness, transfer to a bowl and refrigerate for 15 minutes.

3. The mixture should now be easier to work with, so you can roll it into balls. For an extra hit of coconut, fill a small bowl with desiccated coconut and roll the balls in the coconut to coat them.

4. Store in an airtight container and refrigerate for up to 10 days. Enjoy!

We love seeing you get inspired by these recipe ideas, so if you try any of them out, be sure to share on Instagram and tag us @baby2bodyofficial. And don’t forget, we have loads of delicious, healthy, pregnancy-safe recipes in our newly updated Baby2Body app!

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