If you’re on the search for some new post workout meal ideas, then we’ve got you covered. These meals are simple and quick, but still full of muscle building protein and glycogen replenishing carbs.
Stir-fry’s are quick yet nutritious meals to toss together. More of a fridge clean out than a real recipe, stir fry’s allow you to use whatever protein and vegetable combination you like. Since chicken is typically a protein that most have ready to go in their fridge, that’s the protein we utilize in this recipe!
To make it: Simply add diced chicken to a hot pan with some olive oil. Cook until chicken is no longer pink, then add desired veggies. We like minced garlic, chopped broccoli florets and diced bell peppers. Cook until veggies are tender and serve with brown rice.
This salad packs a wallop in terms of protein due to both chicken and black beans, and the black beans contribute to the fiber content as well. Salads are a great way to pack in the nutrients, but they don’t have to be boring. This Tex-Mex salad boasts a ton of flavor!
To make it: Toss together spinach and romaine leaves, a cooked chicken breast, black beans, corn, diced tomato and avocado. Drizzle on a light ranch dressing for extra flavor.
If you need to take your post workout meal on the go then this one is for you. This post workout meal can be made ahead of time so that it’s waiting to be devoured, or can be mixed up in less than a minute. No cooking required for this one!
To make it: Mix a can of tuna with roughly ½ cup of crushed whole grain crackers. Add ½ teaspoon Dijon mustard for flavor.
You can’t go wrong with a quick protein smoothie when it comes to a post workout meal. This smoothie kicks it up a notch with more than just protein powder and milk though. Banana provides much needed electrolytes and potassium for recovery while milk and yogurt give your body the protein boost it needs. Peanut butter gives this smoothie a creamy texture with a dose of healthy fats.
To make it: Add a banana, ½ cup plain Greek yogurt ½ cup milk, 1 tablespoon peanut butter and 1 teaspoon honey to a blender with some ice. Blend until smooth.
If you are low on carbs but need that protein to recover as well as fill you up, then this egg and veggie scramble is perfect. Don’t be afraid of the yolks either – they add heart-healthy omega-3 fats, vitamins and minerals!
To make it: Scramble together 2 whole eggs and 4 egg whites along with bell peppers, spinach, and feta cheese. Sprinkle with sea salt and pepper as desired!
Protein pancakes are the perfect protein punch without all of the carbs. There are endless varieties when it comes to making them (most using protein powder as a base) but those pancakes can turn out gummy. These protein pancakes use egg whites and cottage cheese for an all-natural protein source, which creates a fluffy, delicious tasting pancake.
To make it: In a blender combine four egg whites, ½ cup rolled oats, ½ cup cottage cheese, pinch baking powder and ½ teaspoon vanilla extract. Blend until batter is smooth. Cook in a heated pan until bubbly, then flip. Top with fresh fruit to complete the meal!
Overnight oats are pretty much the simplest post workout meal there is. Another good convenience meal, these oats are prepped the night before and left in the fridge to set up. Protein from your favorite protein powder and complex carbohydrates from oats makes this meal one balanced post workout meal!
To make it: Mix together ½ cup oats, ½ scoop vanilla protein powder, ½ teaspoon vanilla extract, ½ cup milk and ½ cup blueberries. Let the mixture set up in the fridge overnight, then eat when ready!
If you are sick of that boring old protein shake, then try one of these post workout meals! They provide the nutrients you need to rebuild after a tough workout, plus they taste great.