Hello! Welcome to The Wellnessery! My name is Paulina and this will be the space where I share ideas about good nutrition habits, meal prep hacks, fitness, traveling and life in general to help you create your own mind and body wellness.
In this video I share 5 healthy breakfast ideas to eat after a workout (or post workout meals). These are based on whole and organic foods that provide high nutrient content while being on a caloric surplus or clean bulking (that also can help you lose weight and lose fat in a very sustainable way). They are also super easy breakfast recipes that you can make at any time.
These healthy meals are quick and easy meals that will take you less than 10 minutes to make so here they are:
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Meal #1: Yogurt parfait
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Option 1:
– 234g Watermelon
– 130g Nonfat Greek Yogurt Plain (Oikos)
Calories: 140 Carbs: 23g Fat: 0.4g Protein: 15g
Option 2:
– 50g banana
– 55g strawberries
– 130g Nonfat Greek Yogurt Plain (Oikos)
Calories: 146 Carbs: 20g Fat: 2.4g Protein: 13.5g
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Meal #2: Chocolate smoothie
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– 50g banana
– 45g avocado
– 1 scoop of my favorite collagen protein:
– 1 tbsp cacao powder
– 120ml almond milk
– 90g frozen spinach
– 70g strawberries
– 1 Goodbelly probiotic
Calories: 318 Carbs: 40g Fat: 12g Protein: 16g
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Meal #3: Scramble egg whites
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– 50g cherry tomatoes
– 120g white mushrooms
– 65g spinach
– 56 turkey ham
– 40g avocado
– 120ml egg-whites
Calories: 276 Carbs: 15g Fat: 9g Protein: 32g
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Meal #4: Toast and egg
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– 50g whole grain bread
– 15g turkey bacon
– 2oz roasted turkey
– 40g avocado
– 1 egg
Calories: 315 Carbs: 18g Fat: 23g Protein: 26g
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Meal #5: Barbacoa beef and tomatoe salad
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– 5.8oz beef barbacoa
– 200g tomatoes
– 130g pineapple
Calories: 333 Carbs: 25g Fat: 12g Protein: 32g
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☞ Quick reminder
I always listen to my body and never restrict. Somedays I eat more, some days I eat less. It really depends on the day and how I feel. Overall, I try to keep my diet where 80% of my meals comes from whole foods and the other 20% is more flexible but try to eat as healthy and balanced as I can, although, it’s not perfect, but it is just what my body needs.
Thank you so much for watching! If you have any questions, please let me know! I’d love to hear from you!
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Happy eating!
♡ Paulina – The Wellnessery
Study about post-workout meals:
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WHAT I USE @ THE KITCHEN (2019)
‣ Airfryer:
‣ Espresso machine:
‣ Ninja blender:
‣ Kitchen scale foldable:
‣ Regular cheap kitchen scale:
‣ Large Glass Meal Prep Containers:
‣ Glass Meal Prep Containers 2 Compartments:
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GEAR I USE FOR PHOTOGRAPHY AND VIDEO (2019)
‣ Main Camera:
‣ Main lense:
‣ Secondary Camera:
‣ Secondary lense: