Healthy Pre-and Post-Workout Snacks and Meals
No Bake Mediterranean Bliss Balls
Total servings: 14, 1-inch balls
These bliss balls are a great snack option. The combo of protein, healthy fats, and carbohydrates helps promote blood sugar balance and a feeling of satiety. Added benefits include flax seeds for women’s hormone balancing, as well as lots of fiber, and anti-inflammatory olive oil and dark chocolate. Enjoy 1 or 2 of these bliss balls a day!
Ingredients
- 1 cup rolled oats
- 1 tablespoon flax seeds
- 6 medjool dates, pitted
- ½ cup cashew butter
- 3 tablespoons extra virgin olive oil
- 1 tablespoon maple syrup
- 1 tablespoon hemp seeds
- 1.6 ounces dark chocolate, chopped
Directions
In a food processor, process oats and flax seeds on high for 30 seconds. Add in dates and pulse until roughly chopped. Add in cashew butter, olive oil, and maple syrup until well incorporated. You will see the mixture start to form one mass and ball up. Turn off the processor and add mixture to a bowl. Add in hemp seeds and chocolate and mix to combine. Would also be delicious with chopped dried figs mixed in. Form into any size balls that you like. You can also double or triple the batch. Refrigerate for 3-5 days and freeze for up to 3 months. Enjoy!
Golden Smoothie
Total servings: 1
Smoothies are a great way to refuel and recover post tennis and this one is packed with nutrient density! Coconut milk is a healthy fat source which helps balance the natural sugars from the fruit. Getting adequate protein within 1 hour of play is important, so be sure to pick a high quality protein powder for this recipe. The fiber in zucchini will keep you satiated until your next meal and the turmeric (the superstar ingredient!) has powerful anti-inflammatory properties.
Ingredients
- 1 ½ cups coconut milk
- ¾ cup pineapple, frozen
- ½ banana, frozen
- ½ zucchini, chopped (peel if you want to keep the smoothie a bright yellow)
- 1 scoop protein powder
- 1 teaspoon turmeric (if using fresh, use ½ teaspoon)
Directions
Add all ingredients to a blender and process until smooth and creamy.
Balsamic Glazed Meatballs with Jasmine & Cauli Rice
Total servings: 12 Meatballs
Total comfort vibes but healthy at the same time! Take some help from the store with the jasmine and cauliflower rice and you’ll have this on the table in no time. This is also a great prep ahead item and is easy to pack as leftovers for lunch the next day or bring with you for post tennis re-fueling.
Ingredients
- 1 lb ground turkey
- 1 large egg
- 1/3 cup gluten-free breadcrumbs
- 1/3 cup parsley, chopped
- 1 small onion, chopped
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- ¼ cup balsamic vinegar, to glaze
- 2 cups jasmine rice
- 2 cups riced cauliflower
- 1/4 cup parsley, chopped
- 1/4 cup scallion, thinly sliced
- 3 tablespoons pitted Castelvetrano olives (or your fav kind)
- Sprinkle of carrots, diced small
- 1/2 teaspoon garlic powder
- 1/2 teaspoon sea salt
- Sprinkle of cayenne
Directions
Preheat your oven to 350°F. Line a sheet pan with parchment or foil and grease lightly so meatballs don’t stick.
In a medium to large bowl, combine all the ingredients except the balsamic vinegar.
Roll into 12 meatballs and arrange on a sheet pan. Bake in the oven for 15 minutes. Remove and flip meatballs over and bake for another 10 minutes.
Remove meatballs and set the oven to broil. Glaze one side of meatballs with the balsamic vinegar and broil for 2 minutes. Remove and glaze the other side. Broil for 2 minutes.
Replenish Electrolyte Tonic
Total servings: 1
Ingredients
- 1 cup coconut water
- ½ fresh squeezed lime (orange or grapefruit work as well)
- ¼ teaspoon sea salt
Directions
Combine and enjoy! Double or triple for additional servings.
Cherry Banana Smoothie
Total servings: 1
Ingredients
- 1 ½ cups milk (we used almond)
- 1 frozen banana
- ½ cup frozen cherries
- 1 scoop protein powder
- 1 tablespoon extra virgin olive oil
- 1 tablespoon flax seeds
- Dash of cinnamon and cardamom
Directions
Add everything to a blender and blend until smooth and creamy. Enjoy!
Meet Our Contributing Nutrition and Wellness Writer
Karina
Karina Strobl is a certified holistic nutritionist and founder of Live Well Nutrition, based in CT. She works with clients all around the country through private sessions and customized meal plans, and strategies to inspire healthy changes in everyone's unique lifestyle and health struggles.