Healthy food doesn’t have to take a century to make. With a little prep and one humble muffin pan, you can make breakfast, lunch, and snack foods in a portable size that are easy to take with you anywhere.
Click here to see the full list of muffin tin recipes.
Best for: Low-carb diets. The creamy, java-infused smoothie is a pick-me-up and protein shake all in one.
The Scoop: Nature’s best isopure Javapro is made with both whey protein and real coffee, helping to elevate athletic performance and providing a quick energy boost while staving off hunger all without a lot of carbs. Coffee has its own health benefits as well, including reducing the risk of diabetes and certain types of cancer.
This quick HIIT workout from trainer Jenny Schatzle works multiple muscle groups while elevating your heart rate. It follows the “Every Minute on the Minute” formula: start at the top of the minute. If the circuit takes you 40 seconds to complete, take 20 seconds of rest. You’ll do 8 rounds in 8 minutes; each round try to stay at or beat your best effort.
Warmup (2 min.):
- Jumping jack (30 sec.)
- Squat (30 sec.)
- Plank (30 sec.)
- Crunch (30 sec.)
EMOM routine (8 min.):
- Side Lunge (5x per side)
- Mountain Climber (10x)
- Pop-up (burpee w/o pushup) (10x)
Yes, it’s possible to eat vegan and still get plenty of energy for your next workout. Just ask vegan advocate Yovana “Rawvana” Mendez, who regularly whips up recipes for her nearly 1 million Instagram followers. This smoothie combines banana, avocado, dates, and chia seeds to give you the perfect pre-workout mix.
Don’t knock this grilled chicken option for your morning meal. It’s hearty, protein-rich, and perfect for breakfast, lunch, or dinner. Lean chicken breast, egg whites, and feta or cheddar make the perfect combo.
Serve it warm on a whole-grain roll or bagel, or over a bed of fresh greens.
Best for: Meal replacement. No time for a sit-down? Fuel up on-the-go with this protein-packed superfood beverage.
The scoop: Go long by adding either BPI Whey-HD protein or a slow-digesting casein protein. Combined with almond butter (rich in LDL-lowering monounsaturated fat, magnesium, and potassium) it’ll keep hunger at bay as you power through your day. Green superfood power provides the micronutrients your body needs, while chia seeds are a terrific fiber source that keep you feeling fuller longer. Toss in some fresh baby spinach for an antioxidant boost with the perfect balance of almond and vanilla—you won’t even taste it.
Best for: Refueling post workout. This chocolately treat helps muscles rebuild and recover.
The Scoop: Blueberries are packed with antioxidants that curb post-exercise free-radical damage. AllMax isoflex Whey delivers crucial aminos to your muscles in a hurry. Add in dark cacao, which has 300-plus cell-fortifying phytochemicals, plus a dash of maqui berry (with one of the highest antioxidant concentrations of any food) and you have a supersmoothie that’ll practically give you superpowers.