Post Workout Meal Ideas - Breakfast, Lunch and Dinner

Simple Post-Workout Ideas 

What you eat after your workout plays a big role in how well you recover and how you feel throughout the day. It shouldn't be anything complicated, it’s about giving your body protein to repair muscle, carbohydrates to refill energy stores, and nutrients to support overall health.

Here are three simple post workout meal ideas you can use for breakfast, lunch, and dinner

MORNING WORKOUT

Breakfast Burrito

A workout done before 9am deserved a hearty meal. This is one of my favourite breakfasts that keep me full for long! 

Ingredients:

• 2-3 eggs scrambled 
• 50-75g extra lean ground beef
• 1 tortilla
• veggies as desired (bell peppers, spinach, lettuce)
• salsa or sauce as desired 

How to Prepare:

1. Cook the extra lean ground beef in a pan over medium heat until fully browned.
2. In a separate pan, scramble the eggs until fluffy and fully cooked.Option 2: Cook beef, then add eggs to cooked beef in same pan. 
3. Add the cooked beef and eggs to the center of the tortilla.
4. Top with your veggies of choice and a spoonful of salsa or sauce.
5. Wrap and fold with whatever skills you got and enjoy! 

MID DAY WORKOUT

Sweet and Spicy Edamame 

Yummy and fibre rich?! What more can you ask for.  Everyone who has tried this recipe has LOVED it! Ask around :) 

Ingredients:

• 2-3 cloves of garlic
• 1 tbsp sesame seed oil 
• 1 tbsp ketchip
• 1 tbsp honey
• 1 tbsp soy sauce 
• Sprinkle of red chilli flakes 
• Cooked edamame 

How to Prepare:

1. Mix the drained tuna with mayo or Greek yogurt and sriracha.
2. Add diced celery, red onion, and spinach.
3. Place the mixture on a wrap and roll it up.
4. Serve with a side of carrots and ranch dip.

EVENING WORKOUT

Salmon and Mashed Potatoes

End your day with a nutritious meal that’s perfect for muscle recovery and relaxation.

Ingredients:

• 120g to 150g salmon 
• 1/4 cup honey
• 1/4 cup dijon mustard
• teaspoon of cayenne pepper
• 100g potatoes
• roasted garlic
• 2 tbsp butter and/or
• 2 tbsp sour cream
• vegeta seasoning or salt (or anything) 
• asparagus
• olive oil
• garlic powder
• black pepper 

How to Prepare:

1. Mix the 1/4 cup honey and dijon mustard, then add cayenne pepper to your levels of spice.
2. Lightly season the salmon with black pepper then coat in the mix above. 
3. Throw in airfryer at 325 ish for 10- 15 mins ish, depending on the thickness of salmon. Wait til the corners get a bit brown and make sure its fully cooked.  Good luck!  Adjust for oven because what even is that anymore. I can't help you there. 
4. At the same time, boil the potatoes, you multitasking queen! 
5.  When soft, drain and mash with butter and/or sour cream, roasted garlic, and vegeta (or seasoning of choice). I'm Balkan, we put Vegeta on everything. 
6. Toss asparagus with olive oil, garlic, and black pepper, then roast until tender. Also in airfryer or oven. You can put it with the salmon but likely needs less time. So keep your eye on it. Good luck again. 
7. Serve the salmon with mashed potatoes and roasted asparagus. We did it!

These are on repeat in my household so give them a try and let me know if you like them! If you hate them, no need to inform me, thanks kindly! :)

Maida, Founder and Owner
Women Who Lift