We often put a lot of effort into our workouts, aiming at better performance to reach your goals. Many people focus more on pre-workout meals than their post-workout meal, consuming the proper amount of nutrients is just as important as what you eat before. Here are a few quick and tasty post-workout meal options.

Chicken Fried Rice

#1 Post Workout Meal 
Chicken Fried Rice  - Post Workout Meal

Ingredients

  • Boiled chicken breast – 100 grams
  • Olive Oil – 1 tsp
  • Chopped Garlic – 2 cloves
  • Carrot – 1/2 cup
  • Capsicum – ½ cup
  • Onion – ¼ cup
  • Broccoli – 1/2 cup
  • Chilli sauce – 1 tbsp
  • Cooked rice – 200 grams

Procedure

  • Shred chicken breast into small pieces
  • In a pan add olive oil
  • Add garlic and cook till brown
  • Add chopped onion, capsicum, carrot, and broccoli
  • Add chilli sauce and cook for 4-5 minutes
  • Now add chicken, rice and mix well
  • Add salt to taste and cook on very high flame to get the Chinese flavor

Nutrition Breakdown

Energy = 437 cal

Protein = 36.1g       Fat =10.2g    Carbs = 50.2g   Fibre = 2.7g

Vanilla French Toast

#2 Post Workout Meal 
Vanilla French Toast - Post Workout Meal

Ingredients

  • Egg whites – 6
  • Olive / Coconut oil – 1 tsp
  • Multigrain / Brown Bread – 4 pieces
  • Honey – 1 tbsp
  • Vanilla essence – 1 tsp
  • Milk – 4 tbsp

Procedure

  • In a bowl mix egg whites, vanilla essence, milk and give them a light whisk
  • Dip a slice of bread in the mixture and cook on both the sides till light brown
  • Drizzle honey on top of the slices and enjoy.

Nutrition Breakdown

Energy = 513.4 cal

Protein = 33.4g       Fat =8.6g    Carbs = 75.6g   Fibre = 4.1g

Fit Burger

#3 Post Workout Meal 
Fit Burger - Post Workout Meal

Ingredients

  • Chicken breasts – 100 grams
  • Salt – 1 tbsp (To taste)
  • Cumin powder – 1tbsp
  • Chilli powder – 1 tbsp
  • Garlic – 1/2 clove
  • Rolled Oats – 50 grams
  • Egg – 1
  • Tomato – 1 slice
  • Lettuce – 1 leaf
  • Multigrain bun – 1
  • Cheese – 1 slice
  • Ketchup / Mustard – 1 tbsp

Procedure

  • Take the chicken breast in the blender and add salt, cumin powder, chilli powder, garlic, rolled oats, eggs and give it a blend
  • With the mixture make a patty and cook it on the grill stove along with a slice of tomato
  • Once cooked place the patty on the bun and add tomato, lettuce and cheese
  • Put some ketchup or mustard on the patty and cover with otherside of the bun and serve hot.

Nutrition Breakdown

Energy = 455.1 cal

Protein = 38.2g       Fat =9.9g    Carbs = 53.3g  Fibre = 4.3g

Spanish Omelette

#4 Post Workout Meal 

Spanish Omlette - Post Workout Meal

Ingredients

  • Potato – 1 small
  • Onion – 1/2 small
  • Eggs – 3 
  • Olive oil – 1- 2 tbsp
  • Salt – 1 tsp (To Taste)
  • Multigrain bread – 2 slices

Procedure

  • Peel the potatoes and cut them into small thin slices and transfer to a microwavable bowl.
  • Then chop onion into small pieces and add them to the bowl
  • Add salt and drizzle olive oil over the mixture and mix everything well
  • Cover the bowl with a plastic wrap and with a fork make a few holes in the wrap.
  • Cook in the microwave for 4 – 5 minutes (900 w). If potatoes don’t seem cooked, then continue to microwave for a bit longer (around 3 -4 minutes)
  • Now heat the pan and add olive oil. Simultaneously break the eggs in a bowl, add some salt and beat it lightly.
  • Mix the eggs and the potato mixture. Pour mixture in the pan and cook on one side for 3- 4 minutes with slight movement so that mixture doesn’t stick.
  • Flip once cooked to cook the other side (Don’t overcook). Serve with toasted multigrain bread.

Nutrition Breakdown

Energy = 499.6 cal

Protein = 27g       Fat =15.2g    Carbs = 63.7g   Fibre = 7.4g

Don’t forget to check out other amazing Protein snacks and Breakfast recipes


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