A good post-workout meal is the ultimate guilt-free feast, and with these delicious recipes, you’ll have plenty of new ways to enjoyably indulge.
If you’re working for your dream body, then you already know how post-workout nutrition helps.
Namely, eating a high-protein and high-carb meal after a workout can boost recovery and muscle growth by raising insulin levels and stimulating protein synthesis.
Sure, you could whip up a protein shake after a workout but that’s not nearly as satisfying as as diving into a big pile of food.
So, if you’re not in the habit of eating after you train, let these hearty and delicious recipes serve as your inspiration. Same goes for if you’re sick of drinking that shake every day.
Whether you opt for the Citrus Avocado Salmon Salad or the Steak & Sweet Potato Hash, you’ll appease your appetite while doing your body good.
Enjoy!
Barbecue Chicken Flatbread
Don’t order a pizza or reach for the cardboard box once you get home from the gym.
It’s easy to make a protein-packed pizza at home in under a half hour when you use flatbread as the crust, and with barbecue chicken on top, you’ll wind up with equal amounts of carbs and protein.
For the salsa, you can use ready-made if that’s easier. If you feel like dicing an onion and opening up a couple cans, it’ll come together quickly, and you’ll have a cup of leftover black bean and corn salsa to enjoy as a snack or topping for another meal.
Serves 4
Ingredients
Barbecue Flatbread:
1 lb. boneless skinless chicken breast
4 light flatbreads
1 cup low-sugar barbecue sauce
1 cup reduced-fat shredded cheddar
2 cups black bean and corn salsa
Salsa:
1 can (15 oz.) reduced-sodium black beans, drained and rinsed
1 can (15 oz.) corn, drained and rinsed
1/2 cup diced red onion
2 Tbsp. lime juice
1 tsp. chili powder
1/4 cup fresh cilantro, finely chopped
Nutrition Facts (Per Serving)
Calories: 451
Protein: 46 grams
Carbs: 48 grams
Fat: 12 grams
Cheesy Buffalo Chicken French Bread
Instead of stopping by a restaurant on the way home from the gym – or relying on whatever convenience food is in your freezer – grab a rotisserie chicken at the grocery store.
From there, you have countless options for turning it into a quick dinner, whether you just chow down with a side of quinoa and roasted vegetables, or use the meat as protein for another meal.
This quick Buffalo chicken pizza requires little prep work, just shredding the chicken and chopping some celery, so you can be wolfing one down in less than 20 minutes.
Serves 4
Ingredients
2 cups shredded chicken breast
1/2 cup buffalo wing sauce
1 1/2 cups shredded reduced-fat Italian cheese blend
1/2 French baguette
1/3 cup green onions, chopped
1/3 cup celery, thinly sliced
1/3 cup blue cheese
Nutrition Facts (Per Serving)
Calories: 415
Protein: 42 grams
Carbs: 28 grams
Fat: 15 grams
Shrimp Po Boy Fries
French fries don’t seem like a healthy post-workout snack. They’re said to be empty calories because of the potato starch and of course the grease factor.
Add protein on top, though, and those French fries gain a lot better nutrition, especially if you use sweet potatoes for a Paleo-style post-workout treat.
No matter what kind of potatoes you choose, they can be roasted in the oven with just enough olive oil to make them crispy. And the shrimp can be made in the oven too, if you prefer, at 425 degrees for about 15 minutes, flipping halfway.
Serves 4
Ingredients
Fries:
2 lbs. potatoes
1/4 cup extra-virgin olive oil
Salt
Shrimp:
1 lb. shrimp, peeled and deveined
1 cup tapioca starch
1 Tbsp. coconut flour
1 large egg
1/4 cup sparkling water
1 tsp. paprika
1/4 tsp. salt
Pinch of cayenne
Coconut oil, for frying
Remoulade:
1/2 cup avocado mayonnaise
1 Tbsp. Dijon mustard
1 tsp. prepared horseradish
1 tsp. fresh parsley, minced
1 clove garlic, minced
1/2 Tbsp. paprika
1/2 tsp. dill pickle juice
1/2 tsp. capers, minced
1/2 tsp. lemon juice
Hot sauce to taste
Nutrition Facts (Per Serving)
Calories: 687
Protein: 32 grams
Carbs: 74 grams
Fat: 30 grams
Edamame Mac & Cheese
This high-protein recipe for mac and cheese is a healthy meal, and it’s almost as easy to make as the processed stuff in the blue box.
Aside from cooking the pasta – and throwing in cauliflower, peas, and edamame in the last couple minutes – all you have to do is whisk together a cheese sauce.
You’ll need two cups of cheese, and you can go with all cheddar or mix together two kinds like fontina and gruyere.
Serves 6
Ingredients
8 oz. whole-wheat macaroni
1/2 head (about 2 cups) chopped cauliflower florets
1 cup peas, thawed if frozen
1 cup shelled edamame, thawed if frozen
2 3/4 cups low-fat milk, divided
1/4 cup all-purpose flour
2 tsp. Dijon mustard
1 tsp. salt
1/4 tsp. granulated garlic
1/4 tsp. ground white pepper
2 cups (about 8 oz.) shredded sharp cheddar
1/4 cup chopped fresh chives
2 Tbsp. whole-wheat bread crumbs
1 tsp. canola or avocado oil
1/2 tsp. paprika
Nutrition Facts (Per Serving)
Calories: 423
Protein: 23 grams
Carbs: 47 grams
Fat: 16 grams
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Beef and Mushroom Stew
Not only is this beef stew easy to make, but it can be ready ahead of time – in the fridge or the freezer – so you’ll have a homemade post-workout meal anytime.
This one has beef, although any kind of meat stew will be an awesome source of protein. And mushrooms are great to have after hitting the gym because they’re loaded with vitamins and minerals, which will be easily absorbed when your metabolism has been boosted by exercise.
Serves 6
Ingredients
1 medium onion, chopped
2 cups baby carrots
16 oz. baby Portobello mushrooms, sliced
1 can (15 oz.) no-salt-added diced tomatoes with juice
1 1/2 cups reduced-sodium beef broth
1/2 cup all-purpose flour
1 tsp. salt
1 tsp. dried marjoram
Freshly ground black pepper to taste
1 lb. chuck stew beef, cut into 1/2” pieces
1 cup peas, fresh or frozen
Nutrition Facts (Per Serving)
Calories: 327
Protein: 27 grams
Carbs: 21 grams
Fat: 5 grams
Quinoa Fried Rice
If you pick up fried rice from somewhere like Panda Express, it’s not going to do you many favors as a post-workout bite. Let’s face it: The best part is the egg.
Using brown rice instead is a great way to increase the nutrition, but since you’ll need more time to make it, quinoa is an awesome alternative. For more protein, simply add some tofu or ground chicken to the stir fry.
Serves 4
Ingredients
1 cup dry quinoa
1 1/2 cups low-sodium chicken stock (or water)
1/4 small onion, chopped
2 carrots, peeled and chopped
3 scallions, chopped and divided
3 cloves garlic, minced
1/2 tsp. minced fresh ginger
1 Tbsp. extra-virgin olive oil
2 large eggs, lightly scrambled
1/2 cup frozen peas, thawed
1 1/2 Tbsp. teriyaki sauce
2 1/2 Tbsp. soy sauce
3/4 tsp. sesame oil
Nutrition Facts (Per Serving)
Calories: 282
Protein: 12 grams
Carbs: 38 grams
Fat: 10 grams
Crab & Avocado Hand Rolls
When you want sushi as a snack but don’t want to assemble everything, don’t worry about it. Just wrap up the ingredients you want in a sheet of nori, and enjoy.
Be sure to make these hand rolls right before eating because otherwise the seaweed will get soggy.
For more recipes that are easy and delicious, get The Kitchn Cookbook, winner of the James Beard Award for General Cooking.
It includes other great post-workout meals like Middle Eastern turkey burgers, mini quiche in prosciutto cups, and cold peanut sesame noodles with pan-seared chicken.
Serves 16
Ingredients
2 Tbsp. Paleo mayonnaise
2 scallions, thinly sliced
1 lb. cooked lump crab meat
1/2 tsp. red pepper flakes (optional)
Juice of 1/2 lime
Salt and freshly ground black pepper to taste
8 sheets toasted nori, cut in half width-wise
1 avocado, thinly sliced
2 small cucumbers, cut into matchsticks
Handful of radish sprouts
Nutrition Facts (Per Serving)
Calories: 69
Protein: 5 grams
Carbs: 3 grams
Fat: 6 grams
Healthy BBQ Shepherd’s Pie
For a post-workout meal, you’ll need a lot of protein, plus a mix of quick-to-digest and complex carbs. That makes a classic casserole like shepherd’s pie perfect.
Any kind of ground meat can go in the filling, including lean turkey or chicken. Then make a vegetable mash to go on top, whether that’s mashed potatoes, sweet potatoes, or cauliflower.
Shepherd’s pie is also great for sneaking in other nutritious ingredients like peas and beans, both excellent sources of plant-based protein.
Serves 5
Ingredients
Topping:
3 medium sweet potatoes
1/4 cup low-fat plain Greek yogurt
1 tsp. ground cinnamon
Filling:
1 1/2 lbs. extra-lean ground turkey
2/3 cup red onion, diced
2 Roma tomatoes, diced
1 tsp. minced garlic
1 can (15 oz.) low-sodium black beans, drained
1 cup frozen peas
1 cup frozen corn
1 cup shredded carrots
To Serve:
1 cup low-sodium barbecue sauce
2 Tbsp. Dijon mustard
1 Tbsp. smoked paprika
1 1/2 tsp. chili powder
1 tsp. ground cayenne
Salt and freshly ground black pepper to taste
1/2 cup + 2 Tbsp. (about 3 oz.) reduced-fat shredded cheddar
Nutrition Facts (Per Serving)
Calories: 621
Protein: 42 grams
Carbs: 82 grams
Fat: 15 grams
Citrus Avocado Salmon Salad
Even though you don’t necessarily need to fill up on fats after a workout, a combo of salmon and avocado is still great nutrition to reach for.
The salmon has protein plus omega-3 fatty acids, which acts as an anti-inflammatory to support muscle recovery. Then, avocado has monounsaturated fats that help with post-workout muscle growth and joint health.
Serves 4
Ingredients
Salmon:
2 salmon fillets (about 6 oz. each)
1 tsp. extra-virgin olive oil
Juice of 1 lemon
Salt and freshly ground black pepper
Salad:
4 cups baby spinach
1 large pink grapefruit, peeled and sectioned
2 medium oranges, peeled and sectioned
1 avocado, thinly sliced
1/2 cup sliced almonds
1/4 cup green onions, sliced
Juice of 1 lemon
2 tsp. extra-virgin olive oil
Salt and freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 397
Protein: 24 grams
Carbs: 23 grams
Fat: 24 grams
Steak & Sweet Potato Hash
Sometimes it’s nice to just go back to basics. A choice cut of steak – like sirloin or flank steak – with a sweet potato on the side is a comforting post-workout meal.
It’s also packed with all the protein, vitamins, and just enough fat to fuel your body for recovery. This is a quick dinner whether you have leftover steak to use up, or prefer to pan-sear one and finish in the oven with the French fries.
Serves 1
Ingredients
2 tsp. extra-virgin olive oil
1 clove garlic, minced
1/4 cup chopped yellow onion
1 serving frozen sweet potato fries
Salt and freshly ground black pepper to taste
1/4 cup (about 1 oz.) shredded mozzarella
4 oz. leftover steak, chopped
1 large egg, fried
Fresh cilantro (optional garnish)
Nutrition Facts (Per Serving)
Calories: 580
Protein: 48 grams
Carbs: 29 grams
Fat: 29 grams
Sweet Potato & Berries Breakfast Bowl
Sweet potatoes aren’t just for a side dish. With berries and seeds, this is an awesome breakfast to replace oatmeal or cereal.
And it’s great for a post-workout snack too, especially when you mix protein powder into the yogurt on top. The macros on this are high in complex carbs because of the sweet potato, but you can also split one potato between both servings for a lighter meal.
Serves 2
Ingredients
2 sweet potatoes (about 1/2 lb. each)
2/3 cup nonfat plain Greek yogurt
1/2 scoop WHEY+ vanilla protein isolate (optional)
1/4 cup mixed seeds (pumpkin, flax, sunflower, or chia)
1 cup mixed berries
1/2 tsp. ground cinnamon
Nutrition Facts (Per Serving)
Calories: 487
Protein: 22 grams
Carbs: 83 grams
Fat: 9 grams
Peanut Butter & Jelly Smoothie
Rather than reaching for the usual PB&J sandwich, upgrade it to a smoothie with whole fruit.
All the sweetness you need is in the grapes, berries, and bananas. And unlike a sandwich, post-workout smoothies are an easy way to enjoy a serving of whey protein powder.
This one has similar nutrition to a glass of post-workout chocolate milk, and you have the option to go fat-free by using PB2 instead of natural peanut butter.
Serves 4
Ingredients
Grape Smoothie:
1 1/2 cups mixed berries, frozen
1 cup purple grapes, frozen
1 1/2 cups unsweetened almond milk
1/2 tsp. ground cinnamon
Peanut Butter Smoothie:
1/3 cup crunchy peanut butter
2 bananas, frozen
1 1/2 cups unsweetened cashew milk
6 ice cubes
Nutrition Facts (Per Serving)
Calories: 249
Protein: 7 grams
Carbs: 29 grams
Fat: 13 grams
Veggie & Egg White Sandwich
Eggs on their own can contain great post-workout nutrition, but they’re even better when upgraded. This sandwich combines whole grains, eggs, and your favorite veggies.
The slice of cheese isn’t necessary if you would rather add pesto or hot sauce for flavor. You could also mix a crumbly cheese like feta into the eggs before making it in the microwave or, if you don’t mind waiting, baking it in the oven.
Serves 1
Ingredients
3 egg whites
1/2 cup vegetables, raw or cooked
1 slice reduced-fat cheddar cheese
1 whole-grain English muffin (or sandwich thin)
Salt and freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 317
Protein: 25 grams
Carbs: 35 grams
Fat: 7 grams
Sausage Kale Strata
There are a lot of great ways to enjoy eggs as a meal – omelettes, frittatas, and the ubiquitous Benedict – but the all-American strata has all the makings of a hearty dinner: eggs, meat, bread, and fresh produce.
Essentially a cross between bread pudding and casserole, it’s indulgent but can be made healthfully – or nutrition enough, at any rate. Choose a lean sausage, load the dish with mushrooms and kale, and use either half-and-half or milk.
Serves 12
Ingredients
12 large eggs
2 1/2 cups half and half
Salt and freshly ground black pepper to taste
4 Tbsp. minced fresh herbs (oregano, parsley, or basil)
1 loaf crusty French or Italian bread, cubed
2 lbs. lean pork breakfast sausage patties
1 bunch kale, torn into pieces
Olive oil, for frying
16 oz. white mushrooms, halved
2 1/2 cups (about 10 oz.) grated Monterey Jack cheese
Nutrition Facts (Per Serving)
Calories: 499
Protein: 34 grams
Carbs: 27 grams
Fat: 29 grams
Apple Carrot Beet Ginger Juice
Even if you don’t have a fancy juicer, you can enjoy a refreshing glass without overpaying at the store. Blend up the whole fruit and vegetables that you want to use, and then a mesh strainer can remove the pulp before pouring the juice into a glass.
Juice is a great way to load up on nutrients that support any kind of fitness plan. An ingredient like beets, for example, can enhance muscle power if you drink it pre-workout, and it helps the cardiovascular system by lowering blood pressure post-workout.
Serves 1
Ingredients
1 beet, rinsed, lightly peeled, and quartered
1 apple, peeled, cored, and quartered
1 Tbsp. fresh ginger, peeled
3 carrots, rinsed and peeled
Nutrition Facts (Per Serving)
Calories: 136
Protein: 4 grams
Carbs: 42 grams
Fat: 1 gram
Lemon Protein Cake
Are you a night owl who loves a late workout? If so, you might have already eaten dinner and want a post-workout dessert instead.
Everyone with a serious sweet tooth should check out Andrea’s Protein Cakery for nutritious recipes like this.
She’s got a lot of practice in the kitchen to figure out which kind of protein powder to use where, for example mixing vegan vanilla protein in the cake to keep it soft, while using whey powder in the frosting to help it thicken up.
Serves 8
Ingredients
Lemon Protein Cake:
8 large egg whites
Zest of 1 lemon
1/4 cup lemon juice
1/3 cup low-fat plain Greek yogurt
1 cup vegan vanilla protein powder (such as SunWarrior)
1/4 cup almond meal
1 tsp. baking powder
Vanilla Protein Frosting:
1 1/2 cups nonfat plain Greek yogurt
3/4 cup (about 3 scoops) WHEY+ vanilla protein isolate
2 tsp. vanilla extract
Nutrition Facts (Per Serving)
Calories: 154
Protein: 26 grams
Carbs: 7 grams
Fat: 3 grams
Tuna Salad, Hummus & Honey Mustard Lettuce Cups
Open a can of tuna, and you’re on your way to having an awesome post-workout snack. You can just eat it out of the can with a squeeze of lemon juice and pinch of salt, but that gets old fast once you’re out of a dorm room.
Luckily you don’t have to do much more to turn tuna into a grown-up grub that’s loaded with protein and flavor.
Mix in hummus and honey mustard, and grab some big lettuce leaves to serve. Or, make it a substantial post-workout meal by spreading the tuna salad between whole-wheat bread instead.
Serves 1
Ingredients
1 can (5 oz.) tuna packed in water, drained
1/4 cup hummus
1 tsp. honey mustard (or more to taste)
1/4 cup chopped celery
Nutrition Facts (Per Serving)
Calories: 244
Protein: 33 grams
Carbs: 12 grams
Fat: 7 grams
Cottage Cheese Taco Dip
Upgrade from chips and salsa as a snack with this cottage cheese dip. It has even better nutrition than guacamole – and you’ll still get to enjoy avocado, if you want to dice one up and mix it in.
If you leave it out, this taco dip only contains two grams of fat per serving. Enjoy it with tortilla chips or a high-protein alternative like SimplyProtien spicy chili chips.
Serves 8
Ingredients
1 container (16 oz.) low-fat cottage cheese
1 can (4 oz.) green chilies, drained
1 can (15 oz.) black beans, drained and rinsed
1 avocado, chopped
4 green onions, chopped
2 small tomatoes, chopped
1/2–1 tsp. Tabasco sauce
Salt to taste
Nutrition Facts (Per Serving)
Calories: 192
Protein: 13 grams
Carbs: 22 grams
Fat: 7 grams
Grilled Chicken Pita
When you need a quick meal, nothing beats a good sandwich. With grilled chicken and Greek yogurt in a whole-wheat pita, this has almost as much protein as carbs and less than 20 grams of fat.
And since putting this together takes only a few minutes more than stopping by a restaurant to order a pita sandwich, you may as well make it from scratch. If you don’t want to prepare tzatziki too, serve with plain yogurt and hummus.
Serves 6
Ingredients
Chicken Pita:
3 Tbsp. extra-virgin olive oil
1/2 tsp. garlic powder
1/2 tsp. onion powder
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. dried parsley
1/4 tsp. paprika
1 Tbsp. lemon juice
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
3 Tbsp. butter
2 lbs. chicken breast, sliced 1” thick
6 whole-wheat pita breads
Tzatziki:
1 small cucumber, deseeded and diced
5 cloves garlic, chopped
1 Tbsp. chopped fresh mint
2 Tbsp. chopped fresh dill
1 container (8 oz.) nonfat plain Greek yogurt
1 Tbsp. Lemon juice
1 tsp. salt
1/2 tsp. freshly ground black pepper
Nutrition Facts (Per Serving)
Calories: 482
Protein: 48 grams
Carbs: 40 grams
Fat: 17 grams
Thai Cucumber Salad with Roast Duck
Duck is delicious but hard to cook, so skip the work and pick up a whole one already roasted. Then simply slice off the meat for an easy post-workout salad.
When you’re not worried about prepping the protein, it’s doesn’t take much time to assemble a protein-packed salad and make dressing from scratch, either by hand with a mortar and pestle or in a food processor.
Serves 4
Ingredients
Salad:
1 cup chopped Chinese roast duck (or roast pork or chicken breast)
2 cucumbers, thinly sliced
1 cup fresh cilantro
1 cup fresh mint
1 cup fresh Thai basil
4 purple shallots, thinly sliced
1 long red chili, thinly sliced
1/2 cup peanuts, coarsely chopped
Dressing:
1 stalk lemongrass, white parts finely chopped
2 tsp. fresh cilantro, finely chopped
2 Tbsp. lime juice
2 Tbsp. fish sauce
1 Tbsp. granulated sugar
1 tsp. sesame oil
Nutrition Facts (Per Serving)
Calories: 376
Protein: 30 grams
Carbs: 19 grams
Fat: 22 grams
What did you think of these post-workout recipes? Have anything else to share? Let me know in the comments below!
I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.
If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.
OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?
What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Original article and pictures take www.muscleforlife.com site
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