While researching my last blog post, I found an article about the best foods to eat after a morning work out. Being that I have now gotten into the habit of working out in the mornings (especially after the findings of my last post) I thought it would be a good idea to take a look. Some of the meals below may need a bit of tweaking if you are following Weight Watchers, however the concept of each meal is great. The next time you finish up a morning workout and feel the need to fuel up, try one of these delicious meal ideas.

Banana Smoothie

• 6 oz plain Greek yogurt
• 2 tbsp PB2
• ½ banana
• ice

Greek yogurt will give your muscles the protein fix they need; it contains double the protein of regular yogurt and is much lower in sugar, so it won’t give you an unnecessary sugar spike and crash later in the morning. PB2 offers additional protein in a powder form, which many experts say combines with liquids to kick-start muscle synthesis faster than food alone. Throw in ½ a banana for a healthy complex carbohydrate.

Nutritional Information: 200 calories, 1.5g fat, 0g saturated fat, 22g protein, 21g carbs, 2g fiber
Weight Watchers Points: 5 Points

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Grilled Chicken Pita

• Whole wheat pita
• ½ medium grilled chicken breast
• 1 oz feta cheese
• 2 slices tomato

This tasty Mediterranean-inspired post-workout mini-meal will provide you with all the necessary ingredients to help your muscles rebuild and recover. Half a medium grilled chicken breast provides approximately 30 grams of protein. Combine that with the energy-replenishing whole grain carbs found in the pita and you've got a post-workout winner. Added bonus: feta cheese is particularly rich in conjugated linoleic acid which is a fatty acid and antioxidant that may aid in abdominal fat loss.

Nutritional Information: 340 calories, 10g fat, 4g saturated fat, 35g protein, 27g carbs, 4g fiber
Weight Watchers Points: 8 Points

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Turkey Jerky & Orange

• 1 oz turkey jerky
• 1 large orange

On the go post-workout? One ounce of turkey jerky provides 15 grams of muscle-rebuilding protein. The amino acids in protein are necessary to rebuild muscle tissue post-workout. Why jerky over a quick protein bar? Jerky gives you the protein you need without the added sugars and fat found in many protein bars. Combine tasty jerky with an orange loaded in potassium to replace electrolytes lost during exercise and fuel your next workout.

Nutritional Information:185 calories, 0.5g fat, 0g saturated fat, 17g protein, 28g carbs, 3g fiber
Weight Watchers Points: 4 Points

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Quick and Easy Chili

• ½ cup 90% lean ground turkey
• ½ cup black beans
• ½ can seasoned tomato sauce
• ⅛ tsp salt-free chili powder

Who says post-workout meals can't pack some serious heat? Chili is a complete and balanced mini-meal that you can enjoy soon after exercising. Choose lean or extra lean ground turkey for an excellent source of protein that curbs your hunger without loading you down with fat. Black beans provide carbs to refill your energy stores, and fiber that will help you stay full post workout.

Nutritional Information: 340 calories, 2.5g fat, 0g saturated fat, 35g protein, 32g carbs, 8g fiber
Weight Watchers Points: 7 Points

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Turkey and Cheese Roll-Up with Pineapple

• 3 oz deli turkey
• 1 oz low-fat cheese
• ½ cup pineapple chunks

Turkey and low-fat cheese roll-ups provide necessary post-workout protein with an added bonus for muscles: calcium. This essential mineral may be best known for its role in building and maintaining healthy bones, but it also contributes to muscular functioning and circulation which may help improve overall athleticism. Pineapple not only has energy-boosting carbs, but also contains bromelin, a natural anti-inflammatory compound, which may reduce post-workout pain.

Nutritional Information: 210 calories, 4.5g fat, 2g saturated fat, 25g protein, 24.5g carbs, 2.5g fiber
Weight Watchers Points: 6 Points

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Tuna Salad Sandwich

• 1 slice high fiber whole wheat bread
• 3 oz tuna
• 1 tsp mustard
• lemon juice
• salt and pepper to taste

Tuna, a protein powerhouse, is low in fat (when canned in water, rather than oil) and provides heart-healthy omega-3 fatty acids. Omega-3s may also boost metabolism - yet another reason to grab a can of tuna post workout. Skip the mayo and try using a dollop of Greek yogurt or a combo of lemon juice, mustard, salt, and pepper to keep it nice and lean. Pair your tuna with a piece of toasted, high-fiber whole wheat bread or crackers for an energy-boosting crunch.

Nutritional Information: 200 calories, 2g fat, 0g saturated fat, 26g protein, 20g carbs, 6g fiber
Weight Watchers Points: 5 Points

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Egg White Burrito

• 3 egg whites
• 1 egg
• 1 cup raw spinach
• 1 small whole wheat tortilla

When it comes to post-workout protein, eggs are an excellent choice. That's because egg protein is high in biological value, which means that the protein found in eggs is ready to be utilized by the body and most efficiently used for growth. Load up your eggs with spinach for added vitamins and nutrients and tuck this delicious scramble into a whole wheat tortilla for a post-workout meal that will make your muscles pop.

Nutritional Information: 200 calories, 5g fat, 0g saturated fat, 24g protein, 18g carbs, 12g fiber
Weight Watchers Points: 4 Points

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Chocolate Milk and Almonds

• 1 cup 1% chocolate milk
• 1 oz. almonds

A recent study published in the International Journal of Sport Nutrition and Exercise Metabolism notes that chocolate milk can be an optimal post-exercise recovery aid. Chocolate milk not only provides an ideal combination of carbohydrates and protein (which your body craves post workout)but it has a high water content, which helps prevent dehydration from fluids lost during exercise. Paired with a serving of crunchy and satiating almonds, you'll almost feel as if you're eating dessert (minus the guilt).

Nutritional Information: 320 calories, 16g fat, 2.5g saturated fat, 15g protein, 30g carbs, 5g fiber
Weight Watchers Points: 6 Points