{"id":2440,"date":"2025-02-22T20:50:03","date_gmt":"2025-02-22T20:50:03","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/8-pre-workout-meals-for-the-80-day-obsession-program.html"},"modified":"2025-02-22T20:50:03","modified_gmt":"2025-02-22T20:50:03","slug":"8-pre-workout-meals-for-the-80-day-obsession-program","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/8-pre-workout-meals-for-the-80-day-obsession-program.html","title":{"rendered":"8 Pre-Workout Meals for the 80 Day Obsession Program"},"content":{"rendered":"<p>If you\u2019ve ever crashed during a workout because you didn\u2019t eat enough, or\u00a0gave new meaning to the word \u201cburpees\u201d\u00a0because you ate too much of the wrong thing (we\u2019re looking at you, chili cheese fries), then you know\u00a0how important pre-workout nutrition can be. And if you\u2019ve never given it much thought, it can be easy to get wrong.<\/p>\n<p>Timed-nutrition \u2014\u00a0eating the right foods at the right time \u2014 is a big part of Autumn Calabrese\u2019s\u00a080 Day Obsession\u00a0program.<\/p>\n<p>Eating food at specific times helps your body fuel your workouts, build muscle, and recover while keeping your energy levels high.<\/p>\n<p>Use page 4 of the 80 Day Obsession Starter Guide to determine\u00a0which calorie-level meal plan is right for you, then check out the pre-workout meals\u00a0we\u2019ve created below.<\/p>\n<h2>Pre-Workout Meals for 80 Day Obsession Plans A, B, and C<\/h2>\n<p>If you are following Plan A, B, or C, your pre-workout meal will have the following containers:<\/p>\n<ul>\n<li>1 Green (vegetables)<\/li>\n<li>1 Red (protein)<\/li>\n<li>1 Yellow (carbohydrates)<\/li>\n<li>1 tsp. (oils and nut butters)<\/li>\n<\/ul>\n<p>Asparagus and Eggs<\/p>\n<p>Top steamed or roasted asparagus with a pair of eggs. Hard-boiling the eggs makes for easy meal prep, but if you like your eggs poached or soft-boiled, the yolks will create a luscious sauce. Serve with baked sweet potato or atop a slice of toasted whole-grain, sprouted bread.<\/p>\n<\/p>\n<p>This pre-workout meal has:<\/p>\n<ul>\n<li>10 large spears\u00a0asparagus<\/li>\n<li>2 hard-boiled eggs<\/li>\n<li>\u00bd cup baked sweet potato (or 1 slice whole-grain, sprouted toast)<\/li>\n<li>1 tsp. olive oil (for roasting asparagus or drizzling on toast)<\/li>\n<\/ul>\n<p>Meal Prep Tip:\u00a0Bake a few small sweet potatoes, hard-boil a batch of eggs, and\u00a0roast asparagus\u00a0for several meals.<\/p>\n<p>Breakfast Burrito<\/p>\n<p>In a rush? This grab-and-go dose of protein and carbs can be eaten on the run, and you won\u2019t feel heavy during those booty-burning\u00a0squats you\u2019re about to do.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-105457 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/Pre-Workout-Meals-for-80-Day-Obsession-Meal-2.jpg\" alt=\"Pre-workout meals for 80 Day Obsession, pre-workout nutrition, pre-workout snacks, breakfast burrito\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>This pre-workout meal has:<\/p>\n<ul>\n<li>1 cup spinach<\/li>\n<li>2 eggs, scrambled<\/li>\n<li>1 small whole wheat tortilla (6-inch)<\/li>\n<li>1 tsp. olive oil<\/li>\n<\/ul>\n<p>Meal Prep Tip:\u00a0Add olive oil to a heated pan and cook the spinach until soft, then add scrambled eggs and cook until just set. Spoon the egg mixture into a warm tortilla and roll. Breakfast burritos can be made ahead of time and frozen. Wrap individual burritos in sheets of wax paper, place in a plastic bag or freezer-safe container, and freeze. Reheat in a microwave for 2 minutes.<\/p>\n<p>Savory Quinoa Muffins<\/p>\n<p>These savory muffins are perfect for meal prep. Why not make a big batch to freeze so you always have a healthy, pre-workout\u00a0meal at the ready?<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-105458 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/Pre-Workout-Meals-for-80-Day-Obsession-Meal-3.jpg\" alt=\"Pre-workout meals for 80 Day Obsession, pre-workout nutrition, pre-workout snacks, spinach and bacon quinoa muffins\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>This pre-workout meal has:<\/p>\n<ul>\n<li>1 cup spinach<\/li>\n<li>1 Tbsp. green onions<\/li>\n<li>1 egg, scrambled<\/li>\n<li>2 slices cooked turkey bacon, chopped<\/li>\n<li>\u00bd cup cooked quinoa<\/li>\n<li>1 tsp. olive oil<\/li>\n<\/ul>\n<p>Meal Prep Tip: Heat oven to 375\u00b0 F. Cook the spinach with olive oil until just wilted. Transfer spinach to a bowl, add all of the remaining ingredients, and stir to combine. Then spoon the mixture into a muffin pan lined with muffin cups or coated with nonstick spray. Bake for 20 minutes. This amount of ingredients makes three muffins (one serving) and can be easily multiplied to make more.<\/p>\n<p><strong data-redactor-tag=\"strong\" data-verified=\"redactor\">Pumpkin\u00a0Overnight Oats<\/strong><\/p>\n<p>Packed neatly into a Mason jar, yogurt and pumpkin overnight oats is a perfect grab-and-eat breakfast before early morning workouts. Make several of these ahead of time to store in the fridge.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-105460 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/Pre-Workout-Meals-for-80-Day-Obsession-Meal-5.jpg\" alt=\"Pre-workout meals for 80 Day Obsession, pre-workout nutrition, pre-workout snacks, pumpkin parfait\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p><strong data-redactor-tag=\"strong\" data-verified=\"redactor\">This pre-workout meal has:<\/strong><\/p>\n<ul>\n<li>1 cup roasted pumpkin (or butternut squash)<\/li>\n<li>\u00be cup reduced fat (2%) plain Greek yogurt<\/li>\n<li>\u00bc cup dry rolled oats<\/li>\n<li>1 tsp. coconut oil (for roasting)<\/li>\n<li>\u00bd tsp. pumpkin pie spice (or cinnamon)<\/li>\n<\/ul>\n<p><strong data-redactor-tag=\"strong\" data-verified=\"redactor\">Meal Prep Tip:\u00a0<\/strong>Baking pumpkins, which are smaller and sweeter, are best for this dish. Peel the pumpkin, cut it in half, and scoop out the seeds, then cut it into bite-sized cubes. Place on a baking sheet, drizzle 1 tsp. of coconut oil per cup of pumpkin, sprinkle with pumpkin pie spice (or cinnamon), and roast in an oven heated to 375\u00b0 F for about 30 minutes, or until soft. When cool, layer half of the yogurt, \u00bd cup pumpkin, and 2 Tbsp. oats in a jar or other container; repeat. Refrigerate overnight.<\/p>\n<p>Snack Style<\/p>\n<p>Reach for this light combination of ingredients that will make your pre-workout meal feel more like a snack. This combination of ready-to-eat foods is perfect for days when you don\u2019t have time to cook.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-107851\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/69850394-BLOG-80DO-Meal-Preps-Preworkout-Meals6_v2.jpg\" alt=\"Pre-workout meal for 80 Day Obsession with hard-boiled eggs, cucumber slices, baby carrots and peanut butter toast.\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>This pre-workout snack has:<\/p>\n<ul>\n<li>\u00bd cup baby carrots<\/li>\n<li>\u00bd cup cucumber slices<\/li>\n<li>2 hard-boiled eggs<\/li>\n<li>2 slices whole-grain, sprouted bread<\/li>\n<li>1 tsp. nut butter<\/li>\n<\/ul>\n<p>Meal Prep Tip:\u00a0All you need to prepare ahead of time is the hard-boiled eggs. An electric egg cooker makes that fast and easy.<\/p>\n<p>Breakfast Grain Bowl<\/p>\n<p>Substitute any vegetables you like in this light, but satisfying grain bowl that can be prepped in advance and quickly assembled at meal time. If you prefer freshly cooked eggs with a soft yolk, try this with poached or sunny-side up eggs.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-105463 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/Pre-Workout-Meals-for-80-Day-Obsession-Meal-7.jpg\" alt=\"Pre-workout meals for 80 Day Obsession, pre-workout nutrition, pre-workout snacks, grain bowl with quinoa, broccoli, butternut squash, hard-boiled eggs\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>This pre-workout meal has:<\/p>\n<p>Meal Prep Tip: Every ingredient in this grain bowl can be made in advance! Roast all of the vegetables together, prep quinoa (or brown rice) in a rice cooker, and make a large batch of hard-boiled eggs.<\/p>\n<h2>Pre-Workout Meals for 80 Day Obsession\u00a0Plans D, E, and F<\/h2>\n<p>If you follow Plan D, E, or F, your pre-workout meal has the same containers as the lower-calorie meal plans, plus an additional purple container. Simply add any fruit from the purple container food list (\u00bd large banana, 1 cup berries, 1 medium orange, etc.) to any of the meals listed above.<\/p>\n<h2>Vegan Pre-Workout Meals for 80 Day Obsession<\/h2>\n<p>If you are following the 80 Day Obsession Vegan Plan A, B, C, D, or E, your pre-workout meal will have the following containers:<\/p>\n<ul>\n<li>1 Green (vegetables)<\/li>\n<li>1 Red (protein)<\/li>\n<li>1 Yellow B (carbohydrates: starches)<\/li>\n<li>1 tsp. (oils and nut butters)<\/li>\n<\/ul>\n<p>For Plan F, add one extra teaspoon to any of the meals below.<\/p>\n<p>Vegan Veggie Burger<\/p>\n<p>We served this veggie burger with roasted sweet potatoes for easy meal prep, but you\u00a0can make an open-faced sandwich instead by toasting\u00a0a slice of whole-grain, sprouted bread.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-105464 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/Pre-Workout-Meals-for-80-Day-Obsession-Meal-8.jpg\" alt=\"Pre-workout meals for 80 Day Obsession, pre-workout nutrition, pre-workout snacks, veggie burgers, mushrooms, sweet potatoes\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>This pre-workout meal has:<\/p>\n<ul>\n<li>\u00bd cup spinach<\/li>\n<li>\u00bd cup mushrooms<\/li>\n<li>1 vegan veggie burger<\/li>\n<li>\u00bd cup sweet potatoes (or 1 slice whole-grain, sprouted bread)<\/li>\n<li>1 tsp. olive oil<\/li>\n<\/ul>\n<p>Meal Prep Tip: Save time by baking sweet potatoes whole, then peel and cube them, if desired. Instead of saut\u00e9ing, try roasting the mushrooms at the same time as the potatoes. Arrange sliced mushrooms evenly on a baking sheet coated with nonstick spray, drizzle with olive oil, and roast in a 375\u00b0 F oven for about 20 minutes.<\/p>\n<p>Vegan Breakfast Scramble<\/p>\n<p>Protein-packed tofu takes on the flavor and texture of scrambled eggs in this savory breakfast dish that gets its yellow color from turmeric. We like it with saut\u00e9ed onion and pepper, but if you prefer something gentler on the tummy before a workout, you can swap them for a cup of spinach or mushrooms.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-107850\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/69850394-BLOG-80DO-Meal-Preps-Preworkout-Meals9_v2.jpg\" alt=\"Pre-workout meal for 80 Day Obsession Vegan tofu scramble with peppers, onions, and green onions with a piece of toast.\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>This pre-workout meal has:<\/p>\n<ul>\n<li>\u00bd cup onion<\/li>\n<li>\u00bd cup bell pepper<\/li>\n<li>1 tsp. coconut oil<\/li>\n<li>\u00be cup organic tofu (firm), chopped<\/li>\n<li>Dash ground coriander<\/li>\n<li>Dash ground cumin<\/li>\n<li>Dash turmeric<\/li>\n<li>1 slice whole-grain, sprouted bread<\/li>\n<\/ul>\n<p>Meal Prep Tip:\u00a0Saut\u00e9 onion and pepper in coconut oil. Add tofu and spices and cook until heated through. Serve with toast. This vegan scramble keeps well in the fridge, so make double or triple the recipe and have your pre-workout meal prepped for several days.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-108359\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/69850394-BLOG-80DO-Meal-Preps-Preworkout-Meals-Pin1_v21.jpg\" alt=\"Pre-Workout Meals for 80-Day Obsession include a breakfast burrito, savory quinoa muffins, pumpkin overnight oats, breakfast grain bowl, and vegan veggie burger\" width=\"735\" height=\"2150\" title=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever crashed during a workout because you didn\u2019t eat enough, or\u00a0gave new meaning to the word \u201cburpees\u201d\u00a0because you ate too much of the wrong thing (we\u2019re looking at you, chili cheese fries), then you know\u00a0how important pre-workout nutrition can be. And if you\u2019ve never given it much thought, it can be easy to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2441,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2440","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2440","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2440"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2440\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2441"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}