Pre and Post Workout Meal for Vegetarians

Today, we will discuss an idea of pre workout and post workout meal for vegetarians. There are many people who go to the gym early in the morning and cannot prepare their meals 2 hours before going. 

Then people who usually have a busy schedule and cannot take out a lot of time for cooking. Anyone can have these recipe as they provide a great nutrition value. For these people, I am sharing an easy recipe for pre and post workout meals. 


First, we will prepare our pre workout meal. Optimum nutrition before a workout will help you to perform better during the workout and also enhance the recovery process. A good pre workout meal should include proper balance of proteins, carbs and fats. It is very simple and I will list all the items you require to prepare this meal. 

Pre Workout Meal For Vegetarians

  • 2 slices of whole wheat bread (You can use multigrain bread as well)
  • 1 banana
  • Peanut butter 
  • Black coffee for energy
  • Pre soaked walnuts and almonds 

The preparation is really simple. First, we will slightly toast the slices of bread. Heat the bread for 3-5 minutes. It will turn slightly brownish.

Secondly, in what quantity can we use peanut butter? 20-25 grams should be sufficient. As it is a muscle building diet, you can eat a little extra too. Simply spread it on the bread. 

As you all might be wondering what we were going to do with the almonds and walnuts, we will first crush them. Now, as they are properly crushed, simply spread them on the second slice of bread. 

It's time to use the banana now. First, let me tell you guys that whenever you purchase bananas from the market. especially for bodybuilding, choose the ones with spots on the outer skin. They are good and healthy to eat. 

Now we will peel the banana. Slice it and put it on the bread. With this our pre workout meal is ready. 

Then, for some extra boost in alertness, focus and energy, consume a cup of black coffee with this meal.

You should eat this meal at least one hour before going to the gym so that it gets digested and the ingredients provide you with energy and help with your workout. 


Now, I will share the post workout meal for vegetarians. In fact, not only vegetarians, anyone can have it as it is a great nutrient dense meal. A good post workout meal will help your body to recover from the muscle tears after the workout and thus enhance muscle gains. 

Immediately after the workout, you need protein for muscle recovery. So we will use whey protein here. If you do not have a whey, you can check the other protein rich options here.

Post Workout Meal For Vegetarians

Now, after 20-25 minutes we need to consume a meal rich in carbohydrates as well. Our body's glycogen stores are used as a fuel during exercise.  Therefore, consuming carbs after your workout will help replenish them. In this, you should include some fast as well as slow digesting carbohydrates. 

For example, 200 grams of potato to which you can add a little salt to and along with this. Also, we will use two slices of bread to prepare a sandwich. It will take 5-7 minutes to cook. 

By that time we will mix our whey protein. As a lot of people ask how much water should whey protein be consumed in? I will suggest what I do myself, take approx 200 ml of water in which you will mix your post workout whey protein. We will use a sipper in which we can measure the quantity. Try to use a leveled scoop of whey protein in your post workout. 

Now our shake is ready which we will consume immediately after the workout. Then the sandwich after 20-25 minutes of consuming whey protein. 

Our sandwich should be ready to eat by now and with this the post workout meal is ready. You can add some chicken salami for an extra boost of protein and taste if you are a non vegetarian. 

So this was our pre workout and post workout meal for vegetarians. I will keep sharing more informational articles like these with you. So, do subscribe to our blog. Thank you all for reading. Share this article with your friends if you liked it. For any questions or suggestions, feel free to drop a comment down below.

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