Aug 20

17 Post Workout Meal Ideas: You Can Cook in Under 15 Minutes

By frealfitness | Eat , Post Workout

Whether you are working out to lose weight, build strength, or just feel good, hitting the gym is only half of the battle to get best results. Because the post-workout foods you consume play the biggest role in helping you reach your potential.

While everyone has different opinions, there is one solid, unchanging fact about the post-workout meals that the food that works the best for one after exercise may not be the best for others.

That’s why we point you these 17 different meal ideas that you can try to boost your exercise recovery. Did we mention that these are quick and easy too?

While everyone has different opinions, there is one solid, unchanging fact about the post-workout meals that the food that works the best for one after exercise may not be the best for others. That’s why we point you these 17 different meal ideas that you can try to boost your exercise recovery. Did we mention that these are quick and easy too?

While everyone has different opinions, there is one solid, unchanging fact about the post-workout meals that the food that works the best for one after exercise may not be the best for others. That’s why we point you these 17 different meal ideas that you can try to boost your exercise recovery. Did we mention that these are quick and easy too?

That’s why we point you these 17 different meal ideas that you can try to boost your exercise recovery. Did we mention that these are quick and easy too?

Curried Egg Salad

Curried-Egg-Salad

Whether spread between two pieces of whole wheat bread or topped on a bread of greens, this curried egg salad is a tasty, quick, and healthy meal to whip up. All you have to do is just peel the hardboiled egg and mash it in a small bowl. Stir in some ingredients like mayonnaise, fresh cilantro, and scallions and mix until well-combined. Place the mixture on 1 piece of bread, and top with pepper, salt, and second slice of bread. Enjoy!

Ginger Stir-fry with Chicken and Bell Peppers

Ginger-Stir-fry-with-Chicken-and-Bell-Peppers

A great, tasting meal with a lot of nutrients, and making it is no-brainer. Simply sauté some lean protein such as diced chicken, and toss in some ginger for flavor. Add in a sliced bell pepper for a healthy dose of vitamin C. Enjoy it with brown rice and get a nice kick of dietary fiber.

Protein Rich Pancakes

Protein-Rich-Pancakes

These pancakes are perfect for those who are looking to retain muscle tissues when trying to lean up. Mix four egg whites along with some rolled oats, cottage cheese, hint of baking powder and pure vanilla extract. Cook on a preheated griddle until it bubbles. Then flip and let it cool for another 30-60 seconds. Top with banana slices or fresh berries.

Tuna with Crackers

Tuna-with-Crackers

Pick a can of Yellowfin tuna and add a handful of crushed whole grain crackers. For flavor, add a dab of extra virgin olive oil, pepper, mustard, and chopped up pickles. This is a perfect on-the-go meal especially for those hitting the gym between their work breaks. Moreover, it’s simple and cost-effective.

Egg Scramble

Egg-Scramble

You would agree that nothing says post-workout meal like eggs, especially when it’s time for breakfast. But as plain egg whites just get too boring we have a delicious scrambled egg meal idea for you. Scramble 4 whole eggs along with 2 added egg whites and add a cup of chopped mix veggies which may include onions, mushrooms, spinach, and red bell peppers. Want some more protein? Add some diced bacon or lean ham.

This post-workout meal is perfect for those who need less calories and carbs, but a lot of protein to retain muscle and fat to reduce hunger.

Protein Shake with a Difference

Protein-Shake

Liquid meals are very convenient, and above all easily digested and quickly absorbed. Make sure to select your protein powder very carefully, and look for the one that offers a mix of protein and carbs. For a shake with difference, mix powder with frozen berries and water. The whey powder will provide the protein, and the berries will provide the carbs.

Bowl of Veggies

Bowl-of-Veggies

When it’s about post workout meals, you can never go wrong with a bowl of vegetables. Toss raw veggies like broccoli, carrots, and pepper slices in olive oil, salt and pepper, or sauté a variety of vegetables such as spinach kale, and mushrooms, and enjoy it on top of a protein source.

Sunbutter and Dates

Sunbutter-and-Dates

It is an ideal combination to enjoy after workout. As dates are high in potassium they help to revitalize post-workout, and flush out any excess salt and water weight. And the Sunbutter provides you the much needed protein.

Peanut Butter Banana Smoothie

Peanut-Butter-Banana-Smoothie

A banana, some peanut butter along with protein powder, almond milk, and a hint of cinnamon is what you need to make this protein-packed, rejuvenating smoothie. If required, add in a handful of spinach or kale to add some minerals.

Protein Popcorn

Protein-Popcorn

One of our favorite post-workout snacks is a bag of fat-free or low-fat popcorn with a scoop of chocolate whey protein powder. Sprinkle it after you take it out from the microwave and shake it well. As popcorn is one of the best whole-grain sources it helps to replenish glycogen storage after working out, and the whey powder nourishes the muscles and helps with recovery. This quick and easy meal is great for both endurance and resistance type of workout.

Herb Chicken Tofu Burger

Herb-and-Tofu-Chicken-Burger

After a high intensity workout, it’s important to feed the tired muscles with protein. And this herb chicken tofu burger will do just that. In a medium bowl, mix tofu crumbles, chopped onion, spices with the ground chicken. Use the mixture to form medium-sized patties. Put them on oiled grill and cook for 8-10 minutes, flipping once halfway during the cooking time. Enjoy with your favorite condiments!

Green Vanilla Almond Shake

Green-Vanilla-Almond-Shake

A great option for a meal on the go, this protein-rich shake helps your body recover after a workout. All it takes is a healthy dose of leafy spinach, bananas, almond butter, coconut milk, and a scoop of protein powder. And it tastes good too!

Hummus-Crusted Chicken

Hummus-Crusted-Chicken

When you really need something fancy with minimal preparation time, make this. Top the chicken with store-bought hummus, and bake it atop a bed of fresh veggies. The result is a delicious meal that will have you drooling. And the leftovers are awesome, too!

Mexican-Quinoa

Mexican-Quinoa

With less than 15 minutes of preparation time, this Mexican inspired dish will rejuvenate your body after exercising. Heat olive oil in a large skillet, and add garlic and jalapeno. Cook stirring frequently until fragrant, say about 1 minute. Stir in quinoa, vegetable broth, tomatoes, corn, beans, cumin, salt, and pepper. Bring to boil, and let it cook for a few minutes. Stir in cilantro, avocado, and lime juice.

Almond Butter Pomegranate Quesadillas

Almond-Butter--Pomegranate-Quesadillas

If you are looking for a quick and easy post-workout meal these quesadillas are for you. Loaded with protein-rich almond butter, potassium-rich bananas, and fresh pomegranate, these come together in just minutes. Prepare quesadillas by spreading almond butter on each tortilla. Top half quesadilla with sliced banana, pomegranate seeds, and cinnamon. Then, fold the tortilla in half. Cook it for about 3-4 minutes on each side or until it begins to brown.

Chia Seed Recovery Drink

Chia-Seed-Recovery-Drink

When you are short on time, this chocolate chia drink will help replenish your body post workout — and you can drink it on the go! Simply add some chocolate coconut water and chia seeds to a blender, and let it rest for 8-10 minutes. Now add a frozen banana, some almond butter, hemp seeds, flax seed meal, and ice cubes. Blend and enjoy the healthy, delicious shake.

Quinoa Salad

Quinoa-Salad

A quick and easy healthy quinoa salad loaded with lots of fruits and veggies, and dressed in sweet balsamic and zesty lime juice. Simply cook quinoa according to package instructions, and combine it with red onion, mangoes, red bell pepper, coconut, almonds, cilantro, raisins, lime juice, and balsamic vinegar. Enjoy!