Here are a few pre-workout snack and meal ideas I recommend:

Snack: A smoothie with 1 cup of fruit and 2 cups of vegetables or this protein-packed green smoothie recipe (drink half before the workout and half after)

Snack: An apple or pear with nut butter

Snack: Greek yogurt with granola and berries

Snack: Dried fruit with mixed nuts

Snack: A granola bar

Snack: Rice cakes topped with nut butter

Meal: Oatmeal with peanut butter and fruit

Meal: Baked salmon, brown rice, and roasted veggies

Here are a few post-workout snack and meal ideas I recommend:

Snack: 1 cup of chocolate milk

Snack: 1 slice of whole wheat toast with 1 tablespoon of peanut butter and ½ sliced banana

Snack: 2 graham crackers with a tablespoon of peanut butter

Snack: 1 to 2 hardboiled eggs with a slice of whole wheat toast

Meal: A 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus

Meal: A protein-rich green smoothie

Meal: Veggie omelet with avocado and ½ cup of roasted potatoes

Meal: 4 ounces of steamed trout with a baked sweet potato and sautéed spinach