Breakfast Recipes, Macro Friendly Recipes, Recipes, Workouts

Weekly Workout & My New Favorite Pre or Post Workout Meal

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A question we get from a lot of women is: “What should I be eating before or after my workout?” Today I am going to share a great pre or post workout meal idea with you using AllWhites 100% liquid egg whites along with another #SFMWeeklyWorkout! We are also teaming up with @AllWhitesEggs for a fun giveaway, see details below!

It’s spring break for us in Las Vegas so that means family vacation time and lots of equipment free workouts! Whether you’re on vacation like me, or just looking for an equipment free workout to do at home, you don’t want to spend a whole lot of time doing it. This workout is only 15 minutes and seems easy enough, but by the time you’re finished you’ll have completed 75 squats, 75 push-ups, and 75 sit-ups! Say what!? Perfect at home CrossFit Workouts from Stay Fit Mom!


15 Minute E.M.O.M.:

  • 5 Air Squats
  • 5 Push-ups
  • 5 Sit-ups

great workout to do when you have no equipment!

Equipment Needed:

  • NONE!
  • Keep track of your time using a watch or a Timer. (We frequently use the MYWOD app and recommend it to our readers. You can keep track of your workouts, they’ve got “How-To” videos, and of course the app has great timers.)

Modification Options:

  • Be sure to modify this at home workout to your ability level. If you can’t do push-ups, try modifying them using our suggests found here.

Video Demo:

Follow us on Pinterest for great workout suggestions! !  Post your workout to Instagram and be sure to tag @stayfitmom_Krista and @stayfitmom_Tracy!

Now lets discuss what you should be eating before or after this workout. We have covered this in greater detail before, but lets review. We recommend eating a 1:1 ratio of protein and carbohydrates, with little to no fat, 60-90 minutes before your workout. You also want you to eat a 1:1 ratio of protein and carbohydrates within 30 minutes of exercising. If you need a new idea, I love using @AllWhitesEggs because they are rich in protein, fat-free, safe to consume uncooked because they are pasteurized (think smoothies and dressings), and mostly because they are super convenient to always have on hand.

Get the best weight loss results eating this after a workout

One of my favorite ways to use my @AllWhitesEggs is to mix them into some cream of wheat cereal. This is perfect to have for breakfast if you workout in the mornings or great treat post workout in the evenings. If you’re like me, you love high volume foods that leave you full and not looking for more food. This is a very filling meal that will fuel you for optimal performance during your workout or satisfy your hunger post workout. Here is what you need:

Get the best weight loss results eating this after a workout

FYI: I use a cinnamon roll flavored protein powder and it is delicious! Use any flavor you desire. If using plain vanilla protein powder I suggest adding a 1/4 teaspoon of cinnamon. Okay, okay, here is how you make it:

For optimal results eat this before or after a workout

For other recipe ideas using @AllWhitesEggs visit them on Facebook, Instagram, Twitter, or Pinterest!

And now let’s get to the fun part, a giveaway!!

Enter the giveaway by simply leaving a comment on this post!

One lucky winner will get a blender bottle (you never have enough of these!) and an awesome training mat that is perfect for home workouts! Thank you @AllWhitesEggs!

This post was sponsored by @AllWhitesEggs, all opinions are my own.

Follow us @stayfitmom_com and @stayfitmomblog on Instagram and on our Facebook page where we love getting personal. You can also subscribe to Stay Fit Mom for healthy recipes, workouts, and most of all inspiration and encouragement! We are on Pinterest and have lots of healthy recipes pinned!

This is a sponsored conversation written by me on behalf of AllWhites Egg Whites. The opinions and text are all mine.

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  • Reply K bennett April 12, 2017 at 6:26 am

    This looks easy and delicious! Thanks for sharing!!

  • Reply Shannon graveen April 12, 2017 at 6:32 am

    Super excited to start my journey with you next month! These are the types of quick recipes and ideas I need. I too, am a volume eater without a doubt.

  • Reply Amy April 12, 2017 at 6:48 am

    Love this recipe! May have to give this a try to switch things up. ? Thanks, Stayfitmom

  • Reply Kate Taylor April 12, 2017 at 7:09 am

    Thank you! I’ve been wanting to find another way to use my egg whites and then boom, blog post.

  • Reply Melissa April 12, 2017 at 10:24 am

    I’m always looking for ideas to up the protein count. Thanks! This looks like a great one!

  • Reply Jen B April 12, 2017 at 10:40 am

    Why did I not think of this!! I like to add egg whites to my soup for extra protein, love new ideas for hitting those protein numbers!

  • Reply Shana James April 12, 2017 at 10:55 am

    This looks simple and delicious!! So happy to have started this journey with you all!!

    • Reply Tracy April 12, 2017 at 10:59 am

      We are thrilled to have you!

  • Reply Natalie April 12, 2017 at 10:58 am

    I love egg whites. It’s my go to breakfast.

  • Reply Natalie Collazo April 12, 2017 at 11:00 am

    Great tip. Thank you.

  • Reply Desirae April 12, 2017 at 6:48 pm

    I have always loved egg whites! Now, I have a few more ways to eat them. Love the pre/post workout information. Super helpful! It has made a HUGE difference during my workouts and how I feel after. You guys rock!

  • Reply Tianna April 12, 2017 at 8:12 pm

    Cream of wheat is one of my favorites. This sounds like a great way to get in some more protein earlier in the day. Definitely going to test this out.

  • Reply Vanessa Randall April 12, 2017 at 9:00 pm

    Yum!! Thank you for sharing! I can’t wait to try!

  • Reply Allison April 12, 2017 at 9:07 pm

    Lots of protein is the only way this nursing Mama actually feels full! Thanks for the idea!

  • Reply Katie Fischer April 12, 2017 at 9:40 pm

    Looks yummy! I appreciate the workout idea too! I’ve been wanting to start something, but getting to the gym is hard for me. I feel like I can work this into my daily routine!

  • Reply Holly Hampeys April 12, 2017 at 9:41 pm

    I am so excited to try this!!

  • Reply Megan April 12, 2017 at 9:50 pm

    This looks delightful! Cream of Wheat is so tasty and making it last longer than the usual hour or so is just fantastic ??? Thank you.

  • Reply Jamie April 12, 2017 at 10:01 pm

    Whaaat! I usually have these egg whites in stock, but I never knew you could eat them uncooked!

  • Reply Kelli Stephenson April 12, 2017 at 10:23 pm

    Totally tomorrows breakfast! I’m thinking snickerdoodle protein!!

  • Reply Brittani April 13, 2017 at 1:04 am

    Sounds delicious!

  • Reply Jennifer Lynn Dombroski April 13, 2017 at 2:38 am

    Awesome idea, mixing the egg whites with the cream of wheat! I’m thinking I could probably do this with my oatmeal?? I’m so excited to try it!

  • Reply Nikki April 13, 2017 at 5:20 am

    Was Delicious ! at first thought it would be gross but was pleasantly surprised.

    • Reply Krista April 15, 2017 at 9:03 pm

      Congratulations Nikki! You were randomly selected as the winner of the giveaway! I’ll be emailing you soon for your mailing address.

  • Reply Kelly April 13, 2017 at 6:16 am

    Interesting! Would never have thought of the combination

  • Reply Kristen April 13, 2017 at 7:40 am

    Yes! Great idea. I’ve been looking for breakfast alternatives to whole new eggs and this sounds delicious. And thanks for the workout suggestion as well! Ready to become a Macro Ninja with you ladies 🙂

  • Reply Kelly M. April 15, 2017 at 4:54 pm

    I cook my oatmeal with 2 eggs blended in and love it! This sounds very similar

  • Reply S. Squire April 7, 2019 at 10:13 am

    I loved this recipe. I also did just cream of wheat, egg whites and then added sauteed veggies (spinach, mushrooms, onions, garlic.) It was so delicious.

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