A good post-workout meal will help you build muscle, burn fat, and keep your metabolism in fighting shape.

You likely feel peckish following your workout session and want to eat to your heart’s delight. But with a busy schedule, how does one eat a nutritious meal post-workout? 

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This guide will help you with meal prep ideas for post-workout fuel. Best of all, these are all quick-food ideas. These quick recipes will fill you up and give you the macronutrients you’ll need. 

If you’re a busy professional, you’ll have no problem ensuring corporate wellness for you and your colleagues with these workout meals. 

Here are our suggestions on food for work: 

Grilled Chicken and Vegetables 

Grilled chicken and vegetables are one of the easiest options for a protein-rich meal after a workout. Not to mention it’s one of the healthiest options on the list. 

Grilled chicken is one of the best excellent sources of protein. This is ideal for building and repairing muscles. If you’re trying to hit a goal with your protein intake this is one of the fastest ways. 

Vegetables are the best source of fibre, vitamins, and minerals. These help with digestion and promote overall health. You can grill these vegetables to enjoy the best taste. 

It’s also a healthy method of preparing vegetables and doesn’t require adding oil. Often, broccoli, carrots, and peas are great options to have with grilled chicken.

 

Eggs and Avocado 

You probably already love eating avocado toast and eggs for breakfast. It’s also a great post-workout meal minus the toast. 

Eggs are a great source of muscle-building protein as well as choline (a nutrient vital to brain and liver health), eggs are great fuel after a workout. 

Eggs can also be enjoyed with whole-grain toast paired with avocado, smoked salmon or sautéed vegetables, or in an omelette. 

Avocados provide healthy fats and fibre. The healthy fats in avocados are crucial for overall health. They also help reduce inflammation in the body. 

Greek Yoghurt with Berries 

If you’d rather have a snack that’s filling then you want to consider Greek yoghurt. Greek yoghurt with a combination of different berries is the perfect post-workout snack. 

Greek yoghurt is an excellent source of protein. Berries are a great source of vitamins, minerals, and antioxidants. It’s perfect if you’re on the go and need a quick source of energy after a workout. 

Salmon and Sweet Potato 

Salmon and sweet potato is a post-workout meal with abundant protein and carbohydrates. Salmon is both a great source of protein and Omega-3 fatty acids. The latter is perfect for reducing inflammation in your body. 

Sweet potatoes are rich in carbohydrates, which help the body with muscle recovery. Carbohydrates also provide energy — so it’s great if you have a busy day ahead of you. 

It’ll take only a few minutes to prepare your salmon and then mix it in with the sweet potato. You can cook your salmon in butter or with high-quality olive oil. 

Protein Shake 

If you can’t prepare a meal, then a protein shake remains one of the best ways to get your nutrition. 

One of the best things about protein shakes is that you can get a lot of protein as fast as possible. For example, many protein powders contain at least 20-25 grams in one scoop. 

Not to mention, protein shakes can be customized to fit individual preferences. If you need more macronutrients, you can add a variety of ingredients. These can range from nuts to fruits to nut butter etc.  

You can have your protein shake with water as the base. If you want more calories mix it in with milk instead. 

Turkey and Cheese Wrap 

If eggs and avocado toast and eggs don’t do it for you, then perhaps turkey and cheese wrap will.  

Turkey is a great source of protein. It’s also one of the lighter meats so you’ll feel filled but not stuffed. Cheese provides healthy fats and calcium. This helps with reducing inflammation and increasing bone strength. 

It’s great if you’re on the go. Make sure you choose a light pita wrap for the turkey and cheese. You can also add lettuce and diced tomatoes to add to the flavour of the food. 

However, ensure that you don’t go overboard with any sauces as you don’t want the meal to be heavy. 

Cottage Cheese with Pineapple 

This is an unusual post-workout meal but it’s delicious and great for protein and carbohydrates. The cottage cheese is your protein source and pineapple for carbohydrates and vitamins. 

It’s also great for getting a quick source of energy. You can prepare it within 2 minutes and one serving is sufficient to make you feel full. 

Sausage and Vegetable Mix 

If you want a great mix of meat and vegetables then this is the best option for you. 

It’s rich in protein and vitamins. If you’re looking to build muscle and bulk, then this is also a great option. Slice 1 or 2 large sausages and place them into a bowl. 

Mix them with sliced potatoes and any mix of vegetables that you like. While you can stick to beef or pork sausages, these can sometimes be heavy after a workout. For best results, you want to stick to chicken or turkey sausages. 

Curry Sweet Potatoes With Broccoli and Cashews 

What happens if you love sweet potatoes but you’re getting a bit tired of the same old recipe? 

You can prepare a dish in a bowl that has a mix of sweet potatoes, cashews, broccoli, and any other vegetables you like. Add a pinch of curry powder and stir well. This is a great meal if you want a strong dose of protein, carbohydrates, and vitamins. 

You can also enjoy this meal cold or warmed up. If you cook it, use light olive oil and prepare it on low heat. 

—Abdallah Aljundi