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These 20 Post-Workout Meals Will Hit the Spot Every Time

If you’re working for your dream body, then you already know how post-workout nutrition helps.

Namely, eating a high-protein and high-carb meal after a workout can boost recovery and muscle growth by raising insulin levels and stimulating protein synthesis.

Sure, you could whip up a protein shake after a workout but that’s not nearly as satisfying as as diving into a big pile of food.

So, if you’re not in the habit of eating after you train, let these hearty and delicious recipes serve as your inspiration. Same goes for if you’re sick of drinking that shake every day.

Whether you opt for the Citrus Avocado Salmon Salad or the Steak & Sweet Potato Hash, you’ll appease your appetite while doing your body good.


Barbecue Chicken Flatbread

BBQ Chicken flatbread post workout meal Picture courtesy of Skinny Mom

Don’t order a pizza or reach for the cardboard box once you get home from the gym.

It’s easy to make a protein-packed pizza at home in under a half hour when you use flatbread as the crust, and with barbecue chicken on top, you’ll wind up with equal amounts of carbs and protein.

For the salsa, you can use ready-made if that’s easier. If you feel like dicing an onion and opening up a couple cans, it’ll come together quickly, and you’ll have a cup of leftover black bean and corn salsa to enjoy as a snack or topping for another meal.

Serves 4


Barbecue Flatbread:

1 lb. boneless skinless chicken breast

4 light flatbreads

1 cup low-sugar barbecue sauce

1 cup reduced-fat shredded cheddar

2 cups black bean and corn salsa


1 can (15 oz.) reduced-sodium black beans, drained and rinsed

1 can (15 oz.) corn, drained and rinsed

1/2 cup diced red onion

2 Tbsp. lime juice

1 tsp. chili powder

1/4 cup fresh cilantro, finely chopped

Nutrition Facts (Per Serving)

Calories: 451

Protein: 46 grams

Carbs: 48 grams

Fat: 12 grams

  Get the Recipe

Cheesy Buffalo Chicken French Bread

Buffalo Chicken post workout meal Picture courtesy of The Creative Bite

Instead of stopping by a restaurant on the way home from the gym – or relying on whatever convenience food is in your freezer – grab a rotisserie chicken at the grocery store.

From there, you have countless options for turning it into a quick dinner, whether you just chow down with a side of quinoa and roasted vegetables, or use the meat as protein for another meal.

This quick Buffalo chicken pizza requires little prep work, just shredding the chicken and chopping some celery, so you can be wolfing one down in less than 20 minutes.

Serves 4


2 cups shredded chicken breast

1/2 cup buffalo wing sauce

1 1/2 cups shredded reduced-fat Italian cheese blend

1/2 French baguette

1/3 cup green onions, chopped

1/3 cup celery, thinly sliced

1/3 cup blue cheese

Nutrition Facts (Per Serving)

Calories: 415

Protein: 42 grams

Carbs: 28 grams

Fat: 15 grams

  Get the Recipe

Shrimp Po Boy Fries

Po Boy Fries post workout meals Picture courtesy of Wicked Spatula

French fries don’t seem like a healthy post-workout snack. They’re said to be empty calories because of the potato starch and of course the grease factor.

Add protein on top, though, and those French fries gain a lot better nutrition, especially if you use sweet potatoes for a Paleo-style post-workout treat.

No matter what kind of potatoes you choose, they can be roasted in the oven with just enough olive oil to make them crispy. And the shrimp can be made in the oven too, if you prefer, at 425 degrees for about 15 minutes, flipping halfway.

Serves 4



2 lbs. potatoes

1/4 cup extra-virgin olive oil



1 lb. shrimp, peeled and deveined

1 cup tapioca starch

1 Tbsp. coconut flour

1 large egg

1/4 cup sparkling water

1 tsp. paprika

1/4 tsp. salt

Pinch of cayenne

Coconut oil, for frying


1/2 cup avocado mayonnaise

1 Tbsp. Dijon mustard

1 tsp. prepared horseradish

1 tsp. fresh parsley, minced

1 clove garlic, minced

1/2 Tbsp. paprika

1/2 tsp. dill pickle juice

1/2 tsp. capers, minced

1/2 tsp. lemon juice

Hot sauce to taste

Nutrition Facts (Per Serving)

Calories: 687

Protein: 32 grams

Carbs: 74 grams

Fat: 30 grams

  Get the Recipe

Edamame Mac & Cheese

mac and cheese post workout meal Picture courtesy of Healthy Seasonal Recipes

This high-protein recipe for mac and cheese is a healthy meal, and it’s almost as easy to make as the processed stuff in the blue box.

Aside from cooking the pasta – and throwing in cauliflower, peas, and edamame in the last couple minutes – all you have to do is whisk together a cheese sauce.

You’ll need two cups of cheese, and you can go with all cheddar or mix together two kinds like fontina and gruyere.

Serves 6


8 oz. whole-wheat macaroni

1/2 head (about 2 cups) chopped cauliflower florets

1 cup peas, thawed if frozen

1 cup shelled edamame, thawed if frozen

2 3/4 cups low-fat milk, divided

1/4 cup all-purpose flour

2 tsp. Dijon mustard

1 tsp. salt

1/4 tsp. granulated garlic

1/4 tsp. ground white pepper

2 cups (about 8 oz.) shredded sharp cheddar

1/4 cup chopped fresh chives

2 Tbsp. whole-wheat bread crumbs

1 tsp. canola or avocado oil

1/2 tsp. paprika

Nutrition Facts (Per Serving)

Calories: 423

Protein: 23 grams

Carbs: 47 grams

Fat: 16 grams

  Get the Recipe

Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Beef and Mushroom Stew

Beef Stew post workout meal Picture courtesy of McCormick

Not only is this beef stew easy to make, but it can be ready ahead of time – in the fridge or the freezer – so you’ll have a homemade post-workout meal anytime.

This one has beef, although any kind of meat stew will be an awesome source of protein. And mushrooms are great to have after hitting the gym because they’re loaded with vitamins and minerals, which will be easily absorbed when your metabolism has been boosted by exercise.

Serves 6


1 medium onion, chopped

2 cups baby carrots

16 oz. baby Portobello mushrooms, sliced

1 can (15 oz.) no-salt-added diced tomatoes with juice

1 1/2 cups reduced-sodium beef broth

1/2 cup all-purpose flour

1 tsp. salt

1 tsp. dried marjoram

Freshly ground black pepper to taste

1 lb. chuck stew beef, cut into 1/2” pieces

1 cup peas, fresh or frozen

Nutrition Facts (Per Serving)

Calories: 327

Protein: 27 grams

Carbs: 21 grams

Fat: 5 grams

  Get the Recipe

Quinoa Fried Rice

quinoa fried rice post workout meal Picture courtesy of Cooking for Keeps

If you pick up fried rice from somewhere like Panda Express, it’s not going to do you many favors as a post-workout bite. Let’s face it: The best part is the egg.

Using brown rice instead is a great way to increase the nutrition, but since you’ll need more time to make it, quinoa is an awesome alternative. For more protein, simply add some tofu or ground chicken to the stir fry.

Serves 4


1 cup dry quinoa

1 1/2 cups low-sodium chicken stock (or water)

1/4 small onion, chopped

2 carrots, peeled and chopped

3 scallions, chopped and divided

3 cloves garlic, minced

1/2 tsp. minced fresh ginger

1 Tbsp. extra-virgin olive oil

2 large eggs, lightly scrambled

1/2 cup frozen peas, thawed

1 1/2 Tbsp. teriyaki sauce

2 1/2 Tbsp. soy sauce

3/4 tsp. sesame oil

Nutrition Facts (Per Serving)

Calories: 282

Protein: 12 grams

Carbs: 38 grams

Fat: 10 grams

  Get the Recipe

Crab & Avocado Hand Rolls

crab post workout meal Picture courtesy of the Kitchn

When you want sushi as a snack but don’t want to assemble everything, don’t worry about it. Just wrap up the ingredients you want in a sheet of nori, and enjoy.

Be sure to make these hand rolls right before eating because otherwise the seaweed will get soggy.

For more recipes that are easy and delicious, get The Kitchn Cookbook, winner of the James Beard Award for General Cooking.

It includes other great post-workout meals like Middle Eastern turkey burgers, mini quiche in prosciutto cups, and cold peanut sesame noodles with pan-seared chicken.

the kitchn cookbook

Serves 16


2 Tbsp. Paleo mayonnaise

2 scallions, thinly sliced

1 lb. cooked lump crab meat

1/2 tsp. red pepper flakes (optional)

Juice of 1/2 lime

Salt and freshly ground black pepper to taste

8 sheets toasted nori, cut in half width-wise

1 avocado, thinly sliced

2 small cucumbers, cut into matchsticks

Handful of radish sprouts

Nutrition Facts (Per Serving)

Calories: 69

Protein: 5 grams

Carbs: 3 grams

Fat: 6 grams

 Get the Recipe

Healthy BBQ Shepherd’s Pie

shepard's pie post workout meal Picture courtesy of Fit Men Cook

For a post-workout meal, you’ll need a lot of protein, plus a mix of quick-to-digest and complex carbs. That makes a classic casserole like shepherd’s pie perfect.

Any kind of ground meat can go in the filling, including lean turkey or chicken. Then make a vegetable mash to go on top, whether that’s mashed potatoes, sweet potatoes, or cauliflower.

Shepherd’s pie is also great for sneaking in other nutritious ingredients like peas and beans, both excellent sources of plant-based protein.

Serves 5



3 medium sweet potatoes

1/4 cup low-fat plain Greek yogurt

1 tsp. ground cinnamon


1 1/2 lbs. extra-lean ground turkey

2/3 cup red onion, diced

2 Roma tomatoes, diced

1 tsp. minced garlic

1 can (15 oz.) low-sodium black beans, drained

1 cup frozen peas

1 cup frozen corn

1 cup shredded carrots

To Serve:

1 cup low-sodium barbecue sauce

2 Tbsp. Dijon mustard

1 Tbsp. smoked paprika

1 1/2 tsp. chili powder

1 tsp. ground cayenne

Salt and freshly ground black pepper to taste

1/2 cup + 2 Tbsp. (about 3 oz.) reduced-fat shredded cheddar

Nutrition Facts (Per Serving)

Calories: 621

Protein: 42 grams

Carbs: 82 grams

Fat: 15 grams

  Get the Recipe

Citrus Avocado Salmon Salad

salmon salad post workout meal Picture courtesy of Café Johnsonia

Even though you don’t necessarily need to fill up on fats after a workout, a combo of salmon and avocado is still great nutrition to reach for.

The salmon has protein plus omega-3 fatty acids, which acts as an anti-inflammatory to support muscle recovery. Then, avocado has monounsaturated fats that help with post-workout muscle growth and joint health.

Serves 4



2 salmon fillets (about 6 oz. each)

1 tsp. extra-virgin olive oil

Juice of 1 lemon

Salt and freshly ground black pepper


4 cups baby spinach

1 large pink grapefruit, peeled and sectioned

2 medium oranges, peeled and sectioned

1 avocado, thinly sliced

1/2 cup sliced almonds

1/4 cup green onions, sliced

Juice of 1 lemon

2 tsp. extra-virgin olive oil

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 397

Protein: 24 grams

Carbs: 23 grams

Fat: 24 grams

  Get the Recipe

Steak & Sweet Potato Hash

Steak and Sweet Potato Hash post workout meal Picture courtesy of The Novice Chef

Sometimes it’s nice to just go back to basics. A choice cut of steak – like sirloin or flank steak – with a sweet potato on the side is a comforting post-workout meal.

It’s also packed with all the protein, vitamins, and just enough fat to fuel your body for recovery. This is a quick dinner whether you have leftover steak to use up, or prefer to pan-sear one and finish in the oven with the French fries.

Serves 1


2 tsp. extra-virgin olive oil

1 clove garlic, minced

1/4 cup chopped yellow onion

1 serving frozen sweet potato fries

Salt and freshly ground black pepper to taste

1/4 cup (about 1 oz.) shredded mozzarella

4 oz. leftover steak, chopped

1 large egg, fried

Fresh cilantro (optional garnish)

Nutrition Facts (Per Serving)

Calories: 580

Protein: 48 grams

Carbs: 29 grams

Fat: 29 grams

  Get the Recipe

Sweet Potato & Berries Breakfast Bowl

Sweet Potato post workout meal Picture courtesy of Nourish Everyday

Sweet potatoes aren’t just for a side dish. With berries and seeds, this is an awesome breakfast to replace oatmeal or cereal.

And it’s great for a post-workout snack too, especially when you mix protein powder into the yogurt on top. The macros on this are high in complex carbs because of the sweet potato, but you can also split one potato between both servings for a lighter meal.

Serves 2


2 sweet potatoes (about 1/2 lb. each)

2/3 cup nonfat plain Greek yogurt

1/2 scoop WHEY+ vanilla protein isolate (optional)

1/4 cup mixed seeds (pumpkin, flax, sunflower, or chia)

1 cup mixed berries

1/2 tsp. ground cinnamon

Nutrition Facts (Per Serving)

Calories: 487

Protein: 22 grams

Carbs: 83 grams

Fat: 9 grams

  Get the Recipe

Peanut Butter & Jelly Smoothie

Healthy Peanut Butter post workout meal Picture courtesy of Best of This Life

Rather than reaching for the usual PB&J sandwich, upgrade it to a smoothie with whole fruit.

All the sweetness you need is in the grapes, berries, and bananas. And unlike a sandwich, post-workout smoothies are an easy way to enjoy a serving of whey protein powder.

This one has similar nutrition to a glass of post-workout chocolate milk, and you have the option to go fat-free by using PB2 instead of natural peanut butter.

Serves 4


Grape Smoothie:

1 1/2 cups mixed berries, frozen

1 cup purple grapes, frozen

1 1/2 cups unsweetened almond milk

1/2 tsp. ground cinnamon

Peanut Butter Smoothie:

1/3 cup crunchy peanut butter

2 bananas, frozen

1 1/2 cups unsweetened cashew milk

6 ice cubes

Nutrition Facts (Per Serving)

Calories: 249

Protein: 7 grams

Carbs: 29 grams

Fat: 13 grams

  Get the Recipe

Veggie & Egg White Sandwich

breakfast sandwich post workout meal Picture courtesy of Get Off Your Tush and Cook

Eggs on their own can contain great post-workout nutrition, but they’re even better when upgraded. This sandwich combines whole grains, eggs, and your favorite veggies.

The slice of cheese isn’t necessary if you would rather add pesto or hot sauce for flavor. You could also mix a crumbly cheese like feta into the eggs before making it in the microwave or, if you don’t mind waiting, baking it in the oven.

Serves 1


3 egg whites

1/2 cup vegetables, raw or cooked

1 slice reduced-fat cheddar cheese

1 whole-grain English muffin (or sandwich thin)

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 317

Protein: 25 grams

Carbs: 35 grams

Fat: 7 grams

  Get the Recipe

Sausage Kale Strata

kale omelete post workout meal Picture courtesy of The Pioneer Woman

There are a lot of great ways to enjoy eggs as a meal – omelettes, frittatas, and the ubiquitous Benedict – but the all-American strata has all the makings of a hearty dinner: eggs, meat, bread, and fresh produce.

Essentially a cross between bread pudding and casserole, it’s indulgent but can be made healthfully – or nutrition enough, at any rate. Choose a lean sausage, load the dish with mushrooms and kale, and use either half-and-half or milk.

Serves 12


12 large eggs

2 1/2 cups half and half

Salt and freshly ground black pepper to taste

4 Tbsp. minced fresh herbs (oregano, parsley, or basil)

1 loaf crusty French or Italian bread, cubed

2 lbs. lean pork breakfast sausage patties

1 bunch kale, torn into pieces

Olive oil, for frying

16 oz. white mushrooms, halved

2 1/2 cups (about 10 oz.) grated Monterey Jack cheese

Nutrition Facts (Per Serving)

Calories: 499

Protein: 34 grams

Carbs: 27 grams

Fat: 29 grams

  Get the Recipe

Apple Carrot Beet Ginger Juice

post workout meal juice Picture courtesy of Minimalist Baker

Even if you don’t have a fancy juicer, you can enjoy a refreshing glass without overpaying at the store. Blend up the whole fruit and vegetables that you want to use, and then a mesh strainer can remove the pulp before pouring the juice into a glass.

Juice is a great way to load up on nutrients that support any kind of fitness plan. An ingredient like beets, for example, can enhance muscle power if you drink it pre-workout, and it helps the cardiovascular system by lowering blood pressure post-workout.

Serves 1


1 beet, rinsed, lightly peeled, and quartered

1 apple, peeled, cored, and quartered

1 Tbsp. fresh ginger, peeled

3 carrots, rinsed and peeled

Nutrition Facts (Per Serving)

Calories: 136

Protein: 4 grams

Carbs: 42 grams

Fat: 1 gram

  Get the Recipe

Lemon Protein Cake

protein cake post workout meal Picture courtesy of Andrea’s Protein Cakery

Are you a night owl who loves a late workout? If so, you might have already eaten dinner and want a post-workout dessert instead.

Everyone with a serious sweet tooth should check out Andrea’s Protein Cakery for nutritious recipes like this.

She’s got a lot of practice in the kitchen to figure out which kind of protein powder to use where, for example mixing vegan vanilla protein in the cake to keep it soft, while using whey powder in the frosting to help it thicken up.

Serves 8


Lemon Protein Cake:

8 large egg whites

Zest of 1 lemon

1/4 cup lemon juice

1/3 cup low-fat plain Greek yogurt

1 cup vegan vanilla protein powder (such as SunWarrior)

1/4 cup almond meal

1 tsp. baking powder

Vanilla Protein Frosting:

1 1/2 cups nonfat plain Greek yogurt

3/4 cup (about 3 scoops) WHEY+ vanilla protein isolate

2 tsp. vanilla extract

Nutrition Facts (Per Serving)

Calories: 154

Protein: 26 grams

Carbs: 7 grams

Fat: 3 grams

  Get the Recipe

Tuna Salad, Hummus & Honey Mustard Lettuce Cups

Tuna Salad post workout meal Picture courtesy of Lean It Up

Open a can of tuna, and you’re on your way to having an awesome post-workout snack. You can just eat it out of the can with a squeeze of lemon juice and pinch of salt, but that gets old fast once you’re out of a dorm room.

Luckily you don’t have to do much more to turn tuna into a grown-up grub that’s loaded with protein and flavor.

Mix in hummus and honey mustard, and grab some big lettuce leaves to serve. Or, make it a substantial post-workout meal by spreading the tuna salad between whole-wheat bread instead.

Serves 1


1 can (5 oz.) tuna packed in water, drained

1/4 cup hummus

1 tsp. honey mustard (or more to taste)

1/4 cup chopped celery


Nutrition Facts (Per Serving)

Calories: 244

Protein: 33 grams

Carbs: 12 grams

Fat: 7 grams

  Get the Recipe

Cottage Cheese Taco Dip

Cottage Cheese post workout meal Picture courtesy of Yummy Healthy Easy

Upgrade from chips and salsa as a snack with this cottage cheese dip. It has even better nutrition than guacamole – and you’ll still get to enjoy avocado, if you want to dice one up and mix it in.

If you leave it out, this taco dip only contains two grams of fat per serving. Enjoy it with tortilla chips or a high-protein alternative like SimplyProtien spicy chili chips.

Serves 8


1 container (16 oz.) low-fat cottage cheese

1 can (4 oz.) green chilies, drained

1 can (15 oz.) black beans, drained and rinsed

1 avocado, chopped

4 green onions, chopped

2 small tomatoes, chopped

1/2–1 tsp. Tabasco sauce

Salt to taste

Nutrition Facts (Per Serving)

Calories: 192

Protein: 13 grams

Carbs: 22 grams

Fat: 7 grams

  Get the Recipe

Grilled Chicken Pita

greek pita bread wrap post workout meal Picture courtesy of Cooking with Sugar

When you need a quick meal, nothing beats a good sandwich. With grilled chicken and Greek yogurt in a whole-wheat pita, this has almost as much protein as carbs and less than 20 grams of fat.

And since putting this together takes only a few minutes more than stopping by a restaurant to order a pita sandwich, you may as well make it from scratch. If you don’t want to prepare tzatziki too, serve with plain yogurt and hummus.

Serves 6


Chicken Pita:

3 Tbsp. extra-virgin olive oil

1/2 tsp. garlic powder

1/2 tsp. onion powder

1 tsp. dried basil

1 tsp. dried oregano

1 tsp. dried parsley

1/4 tsp. paprika

1 Tbsp. lemon juice

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

3 Tbsp. butter

2 lbs. chicken breast, sliced 1” thick

6 whole-wheat pita breads


1 small cucumber, deseeded and diced

5 cloves garlic, chopped

1 Tbsp. chopped fresh mint

2 Tbsp. chopped fresh dill

1 container (8 oz.) nonfat plain Greek yogurt

1 Tbsp. Lemon juice

1 tsp. salt

1/2 tsp. freshly ground black pepper

Nutrition Facts (Per Serving)

Calories: 482

Protein: 48 grams

Carbs: 40 grams

Fat: 17 grams

  Get the Recipe

Thai Cucumber Salad with Roast Duck

duck salad post workout meal Picture courtesy of

Duck is delicious but hard to cook, so skip the work and pick up a whole one already roasted. Then simply slice off the meat for an easy post-workout salad.

When you’re not worried about prepping the protein, it’s doesn’t take much time to assemble a protein-packed salad and make dressing from scratch, either by hand with a mortar and pestle or in a food processor.

Serves 4



1 cup chopped Chinese roast duck (or roast pork or chicken breast)

2 cucumbers, thinly sliced

1 cup fresh cilantro

1 cup fresh mint

1 cup fresh Thai basil

4 purple shallots, thinly sliced

1 long red chili, thinly sliced

1/2 cup peanuts, coarsely chopped


1 stalk lemongrass, white parts finely chopped

2 tsp. fresh cilantro, finely chopped

2 Tbsp. lime juice

2 Tbsp. fish sauce

1 Tbsp. granulated sugar

1 tsp. sesame oil

Nutrition Facts (Per Serving)

Calories: 376

Protein: 30 grams

Carbs: 19 grams

Fat: 22 grams

  Get the Recipe

What did you think of these post-workout recipes? Have anything else to share? Let me know in the comments below!

Want to know how to build muscle and lose fat eating delicious foods like these?

"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

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I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.

I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.


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