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
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
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
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
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
0 Comments