Pre and Post Workout Recipes

Photo of muffins on a table
March 28, 2017

Megan Dopp


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These muffins are best enjoyed as a snack or pre-workout 
Banana Muffin 

  • 2 medium bananas
  • 5 eggs
  • 1/4th tsp salt
  • 1/4th cup honey
  • 2 tsp baking powder
  • 1/3rd cup ghee or coconut oil
  • ½ cup coconut flour

Yields 10 muffins

  1. Blend all ingredients in Vitamix except baking powder and coconut flour.  
  2. Once blended, add in the baking powder and coconut flour while on low.  
  3. Bake at 350 for about 30 minutes on one rack above normal.
  4. Slice in half and put with berries, and nut butter if desired.
  5. Best used as a snack or pre-workout.

This is either a post workout or dinner option (fresh choice for Spring!).  These following two recipes are enjoyed together, and enough can be made for delicious leftovers.  
Thai Pulled Chicken and Veggies

  • 3 lbs organic pasture raised chicken breast (may use beans instead here if VG)
  • 4-6 oz water
  • 1/4 cup lemon juice
  • 1 red onion, chopped
  • 2 garlic cloves, chopped
  • 2 Tbsp fresh ginger
  • 1 tsp salt
  • 1 red pepper, chopped
  • 1-2 apples (green)
  • 1 sweet potato or squash chopped
  • Chopped fresh parsley*
  • Turmeric* (add after cooked, stir in)
  1. Put everything in the crockpot starting with water and lemon juice, then meat, then the rest.  Set on low for 6-8 hours.
  2. When you’re ready to serve, shred the chicken with a fork, holding one fork steady while pulling away with a second fork.
  3. Put over a bed of greens with drizzled olive oil or chopped avocado or our homemade slaw (see below).

*Turmeric:  anti-inflammatory and cancer preventative*Black pepper:  anti-inflammatory*Parsley: anti inflammatory and cancer preventativeVeggie Slaw

  • 3 cups shredded cabbage
  • 1-2 tomatoes or red pepper
  • 1 head of green onions, chopped
  • 1 zucchinni
  • 1 cucumber
  • 1 handful baby kale or other green of choice
  • 1 bunch of basil*
  • Any other veggies in the fridge that you need to use up
  • A couple splashes of lemon juice
  • 3 tbsp olive oil
  • Optional Annie’s Honey mustard
  1. Chop all of the ingredients and stir together.  
  2. Can keep in the refrigerator for about 4 days.

*Basil :  antimicrobial and anti inflammatory*Black pepper:  anti-inflammatory*Recipe as a whole is very alkaline and abundant in nutrients

D3’s Go-To Nutritionist Megan Dopp has over 20 years of experience in the nutrition field and has adapted to all of its changes with research and education. She is passionate about learning what is best for each person and focuses on finding the root cause of problems.  She helps athletes orient their nutrition to support their training and racing. She specializes in athletes, wellness and is passionate about getting to the root cause of specific problems. 

Megan is a Registered Dietitian Nutritionist and a Certified Functional Medicine Practitioner

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