Autumn waves, early morning swims, or long days spent paddling through coastal waters. No matter your passion, preparing for your time on the water means fueling your body with intention. A balanced, energizing meal before your session isn’t just about nutrition; it’s a way to take care of yourself, honor your energy, and feel ready to take on whatever the ocean brings.
Below, we’ve put together some ideas for light, medium, and more filling pre-session meals to help you feel strong, whether you’re heading out for an hour or planning to be in the water all day. We’ll also touch on sustainable and plant-based options, so you can nourish yourself in a way that’s kind to the planet, too. If you want to know the exact macros and calorie count of each meal, make sure to check the labels of what you get at the store.
Light pre-session meals for a quick, easy energy boost
If you’re short on time or prefer something light, these quick and nutrient-dense choices give you just the right amount of energy without feeling too heavy.
Fruit smoothie with almond butter and chia seeds
Perfect for an energy lift and hydration all at once! Blend together some banana, berries, and almond milk, then add a spoonful of almond butter and chia seeds. Berries give you a burst of natural sugar, while almond butter and chia add healthy fats to keep your energy steady. For a more sustainable choice, choose organic, seasonal fruits when you can, or use frozen options.
Serving Size: 12 oz (~1.5 cups)
Calories: ~250-300 kcal
Macros: 10g protein, 12g fat, 32g carbs
Whole-grain toast with avocado
This is a simple go-to. Whole-grain toast is a complex carb that releases energy slowly, keeping you feeling steady, and avocado adds healthy fats that leave you satisfied. Add a sprinkle of salt and pepper for extra flavor and, if you’re feeling fancy, some red pepper flakes.
Serving Size: 1 slice with 1/2 avocado
Calories: ~250 kcal
Macros: 4g protein, 14g fat, 28g carbs
Greek yogurt with honey and nuts
Creamy and satisfying, a small bowl of Greek yogurt topped with a drizzle of honey and a handful of nuts or granola provides a nice balance of protein and natural sugars. If you’re plant-based, opt for coconut or almond yogurt, which offers a similar texture and is easy on your stomach.
Serving Size: 1 cup yogurt with 1 tbsp honey, 1/4 cup nuts
Calories: ~300 kcal
Macros: 10g protein, 15g fat, 28g carbs
Medium pre-session meals for more staying power
When you’ve got a little more time to digest or prefer something more filling, these medium-sized meals are designed to power you through.
Oatmeal with mixed nuts, seeds, and fruit
Oats are known for their ability to fuel endurance. Prepare a warm bowl with a handful of nuts and seeds for protein and healthy fats, plus some fresh fruit for a sweet touch. This meal is easy on your stomach, gentle to digest, and releases energy steadily. For a sustainable choice, try organic oats and locally grown fruits.
Serving Size: 1 cup cooked oats, 1 tbsp mixed seeds/nuts, 1/4 cup fruit
Calories: ~350 kcal
Macros: 8g protein, 12g fat, 55g carbs
Whole-grain wrap with hummus and veggies
Hummus is packed with plant-based protein, and combined with whole-grain wraps and veggies like cucumber, peppers, and spinach, it’s a powerhouse of slow-burning energy. This is a good option when you need something more substantial yet light enough to keep you feeling flexible. And you can make it eco-conscious by choosing local, organic veggies when possible.
Serving Size: 1 wrap with 3 tbsp hummus, 1/2 cup veggies
Calories: ~280-320 kcal
Macros: 9g protein, 9g fat, 40g carbs
Chia pudding with almond milk and berries
Chia pudding is easy to prep the night before, so it’s ready to grab and go. Chia seeds are rich in fiber and Omega-3s, which help sustain energy, while the berries add natural sugars and a touch of sweetness. It’s a simple, nutrient-dense option that feels nourishing and energizing.
Serving Size: 1/2 cup chia pudding with 1/4 cup berries
Calories: ~220-250 kcal
Macros: 6g protein, 10g fat, 30g carbs
Heavier pre-session meals for all-day endurance
If you’ve got a few hours to digest before hitting the water, a more substantial meal will provide lasting fuel for those long, intense days.
Quinoa bowl with roasted veggies and chickpeas
Quinoa is a complete protein and keeps your energy steady. Roast up some veggies like sweet potatoes, bell peppers, and kale to toss in, and add chickpeas or a plant-based protein for even more staying power. This meal is gentle to digest but packed with the energy you’ll need for longer sessions.
Serving Size: 1 cup cooked quinoa, 1/2 cup roasted veggies, 1/4 cup chickpeas
Calories: ~400-450 kcal
Macros: 14g protein, 10g fat, 65g carbs
Brown rice with grilled salmon or tempeh, avocado, and greens
Brown rice is a complex carb that provides lasting energy, while grilled salmon or tempeh offers a boost of protein and Omega-3s. Add some avocado for healthy fats and a few greens for fiber and essential vitamins. This bowl is ideal for endurance, helping you stay energized and balanced.
Serving Size: 1 cup cooked brown rice, 3 oz salmon/tempeh, 1/2 avocado, 1/2 cup greens
Calories: ~500 kcal
Macros: 25g protein, 18g fat, 58g carbs
Whole-grain pasta with tomato sauce, greens, and a sprinkle of cheese or nutritional yeast
Whole-grain pasta is rich in complex carbs, perfect for intense or lengthy water sessions. Toss in some greens like spinach for extra nutrients, and top it off with a little cheese or nutritional yeast if you’re plant-based. The balance of protein, carbs, and healthy fats keeps you fueled and focused.
Serving Size: 1 cup cooked pasta, 1/2 cup sauce, 1/4 cup greens, 1 tbsp cheese/nutritional yeast
Calories: ~450 kcal
Macros: 15g protein, 10g fat, 75g carbs
Quick, sustainable snacks for a last-minute boost
Sometimes, all you need is a quick snack to feel ready. You could opt for a Banana with almond butter: Simple and effective. Bananas are packed with quick sugars and potassium, while almond butter adds protein and a touch of healthy fat.
Serving Size: 1 banana with 1 tbsp almond butter
Calories: ~180 kcal
Macros: 2g protein, 7g fat, 30g carbs
Or try some homemade energy balls: Blend together dates, oats, and seeds for a quick, balanced snack. They’re easy to make in advance, delicious, and perfect for the environment when you choose eco-friendly ingredients.
Serving Size: 2 energy balls
Calories: ~150 kcal
Macros: 3g protein, 6g fat, 22g carbs
Fuel your ocean adventures thoughtfully
Choosing the right pre-session meal isn’t just about the food; it’s about taking care of yourself so that you feel strong, energized, and ready to enjoy every moment on the water. With options for every appetite and the ability to tailor your meal to your timing, you’ll be fueled for everything from a relaxing swim to an all-day surf session. And by including sustainable, plant-based options, you’re not just supporting your health, but also the ocean and planet you love.
Here’s to eating well, feeling great, and enjoying every moment on the water!
