7. Oatmeal And Berries
This is a meal replacement. If you cannot find chicken or veggies and other lean protein sources in your kitchen, just have a bowl of oatmeal and berries. You can have it within the two to three hours window.
Smoothies are a great way to get ready for a high-intensity or high-endurance exercise. This is also a meal replacement option, and you can have it within two to three hours of working out. Or if you are in the one-hour window, do not have a heavy smoothie. You can make a quick smoothie by blending banana, milk, berries, dark cocoa or spinach, avocado, and coconut water.