Post-Workout Recovery Meal Recipes

Pramita P N ·
Post-Workout Recovery Meal Recipes

Need For Post Workout Snack

One thing athletes and fitness enthusiasts need to understand is that your weight loss journey does not end the moment you get out of the gym door. Your body is recovering from all the dumbbells and cardio sessions, post work out is the time it is trying to get stronger. More emphasis is given to protein and carbohydrates specifically. Protein helps to repair and build muscle and carbohydrate stabilises the sugar level and prevents the muscle from breaking down for energy. The quality of food becomes most crucial after your workout.

Our nutritionist recommends having your post-workout meal not more than 4 hours after. You might feel fatigued and low on energy without proper replenishment. Eating after a warm shower can also be effective.

Sriracha Red Snapper

This Fish provides lean protein which allows you to get healthy muscle recovery. With fewer calories and less saturated fats, it promotes muscle repair and muscle growth. If you are a spice lover, this one is for you. It is called vanjaram, neymeen or aiykorra in India.


  • Red snapper filets - 1lb
  • Salt - ⅛
  • Black pepper - ⅛
  • Garlic powder - ¼
  • Lime - 1
  • Honey - 3 tsp
  • Sriracha/ketchup/ tofu - 1 ½ tsp
  • Orange juice - 1 tsp


  • Preheat oven to 450 degree celsius
  • On a baking pan, lay the fish and sprinkle salt, pepper, garlic powder, lime juice. Allow it to sit for 5 minutes
  • In a small bowl mix honey, sauce, orange juice and squeeze half a lime into the bowl. Pour the mixture onto the fish
  • Place it in the oven and bake it for 12-15 minutes

Quinoa Stuffed Bell Peppers

Quinoa is a pseudo-grain that has two essential nutrients - carbohydrates and protein. If you like grains, quinoa is the best out there. With fruits and vegetables in the mix, it makes the perfect protein pack.


  • Quinoa - 3 cups
  • Green chillis - 1
  • Corn kernels - 1
  • Drained beans - ½ cup
  • Diced tomatoes - ½ cup
  • Pepper jack cheese - ½ cup
  • Feta cheese - ¼ cup
  • Cilantro leaves -3 tsp
  • Cumin - 1 tsp
  • Garlic powder - 1 tsp
  • Onion powder -½ tsp
  • Chilli powder - ½ tsp
  • Seeded, steamed, top off bell peppers - 6
  • Salt and pepper to taste


  • Preheat oven to 350 degree celsius
  • In a bowl, combine quinoa, green chillies, beans, corn, tomatoes, cheese, cilantro, cumin, garlic, onion, chilli powder, salt and pepper
  • Spoon the filling into bell peppers and bake them for 25-30 minutes or until they seem tender
  • Serve and Enjoy!

Corn And Avocado Salad

Avocados can be part of your filling post-workout meal that shuts those growling sounds right after a heavy workout. Creamy and fleshly avocados are packed with essential nutrients.


  • Boiled corn - 1 cup
  • Diced onion - 1
  • Diced red bell peppers - ½
  • Diced yellow bell peppers - ½
  • Tomatoes - 2
  • Chilli -½
  • Coriander - ½ tsp
  • Chopped avocado - 1
  • Lemon juice - 1 tsp
  • Olive oil to drizzle
  • Salt and pepper for taste


  • Mix everything together in a bowl and serve

Creamy Spinach Soup

Green leafy vegetables are loaded with vitamins and micronutrients. The abundance of iron and calcium in leafy greens helps you perform better and contributes to bone health.


  • Olive oil - 2 tsp
  • Onion - 1
  • Spring onions - a bunch
  • Garlic - 2 cloves
  • Chopped potato - 1
  • Spinach - 1 lb
  • Vegetable broth - 4 cups
  • Salt and pepper to taste
  • Cream


  • In a pot, heat oil and cook the onions and green onions. Stir in garlic, then add the potatoes and spinach. Add salt and pepper once cooked
  • Use an immersion blender and blend all the ingredients
  • Garnish with cream

Protein Rich Chocolate Milk

An easy and quick way to get your protein fix is through shakes and drinks. However, it is important to drink good quality chocolate milk that is not jacked up with processed sugar. Do your homework on the shakes.


  • Raw cocoa powder - 4 tsp
  • Collagen supplement - 4 tsp
  • Maple syrup - 4 tsp
  • Whole milk - 32 oz


  • Put all the ingredients in a blender and mix to a smooth consistency.
  • Pour in a glass and slurp away your soreness

Treat yourself to these delish post-workout recipes for optimal results. 

Reap the benefits of your intense workout by making the right choices in the kitchen.

Related Posts

Previous Post

Next Post

Leave a comment