You’ve just finished your last set of deadlifts and you’re hungry. Seriously hungry.
Your muscles demand nutrients and your mind is screaming at you to pick up the nearest piece of food you can find.
Well, don’t waste the calories on protein bars, dextrose-laden shakes, or other junk calories.
Instead, try any of these 20 post-workout meals, from Orange Mango Recovery Smoothies to Chocolate Peanut Butter Protein Shakes.
Enjoy!
Enjoy brunch on-the-go with this healthy protein shake that tastes like French toast.
Starting with a base of cottage cheese makes it rich and creamy. Then cinnamon, maple, and nutmeg turn it into a sippable French toast. If you have pumpkin pie spice in your pantry, you can use that instead to add the right balance of fall flavors.
546
Calories43 g
Protein59 g
Carbs16 g
Fat1 cup low-fat milk (or almond milk)
1 medium banana
1 scoop WHEY+ vanilla protein isolate
2 Tbsp. walnuts
2 Tbsp. ground flaxseed
1 Tbsp. pure maple syrup
1/4 tsp. ground allspice
1/4 tsp. ground cinnamon
Ice as needed
Get the RecipeAfter a morning run in the crisp, cool air, there’s nothing like a comforting bowl of oatmeal to warm you up and refuel you for the rest of the day.
Unfortunately, it’s hard to take hot oatmeal on the go, but you can bake it into bars using protein powder. These can be taken out on the trail, packed in a gym bag, or eaten as a filling alternative to a protein shake.
340
Calories30 g
Protein37 g
Carbs9 g
Fat3 scoops WHEY+ vanilla protein isolate
1 1/4 cups water
2 large eggs
2 very ripe bananas
1 tsp. baking powder
3 cups old-fashioned oats
1/2 tsp. ground cinnamon
1/4 cup walnuts, chopped (optional)
Get the RecipeChocolate milk is good for post-workout recovery because it offers a balance of carbohydrates and protein. So why not boost it with even more protein in the form of peanuts and whey and call it a day?
This peanut butter chocolate shake has 50 grams of protein – that’s more than enough to help you recover from muscle fatigue. And if you use PB2 powdered peanut butter, you can cut 100 calories and 13 grams of fat while still getting the nutrients you need.
419
Calories50 g
Protein20 g
Carbs19 g
Fat3/4 cup unsweetened almond milk
1 1/2 scoops WHEY+ chocolate protein isolate
2 Tbsp. peanut butter
Handful of ice
1 Tbsp. cocoa powder
1 Tbsp. sugar-free chocolate syrup
Get the RecipeDon’t want to stand in front of the stove to make dinner? You don’t have to.
With this curry chicken recipe, you can prep it all and toss it in the oven on a baking sheet. The only prep work is to cut and marinate the chicken before it goes in the oven. As it bakes, whisk together the glaze so it’s ready to pour over the curried chicken and green beans.
Serve with white rice or your favorite grains.
443
Calories40 g
Protein29 g
Carbs20 g
FatChicken:
1 1/2 lb. chicken breast, cut into 1” cubes
1/2 cup all-purpose flour
1/4 tsp. garlic powder
1/8 tsp. freshly ground black pepper
1/2 tsp. salt
1 lb. fresh or frozen green beans
Glaze:
5 Tbsp. pure honey
1 Tbsp. + 1 tsp. lemon juice
1/2 cup unsalted butter, melted
2 tsp. curry powder
3 green onion, thinly sliced
1/2 tsp. garlic powder
2 Tbsp. soy sauce
Salt and freshly ground black pepper to taste
Get the RecipeAt the end of a hectic week, you deserve a hearty breakfast of French toast, bacon, and eggs.
However, once you see the nutrition of the sugary breakfast favorite, you might think again. A plate of French toast at IHOP has 700 calories, 30 grams of fat, and 28 grams of sugar – before loading it up with syrup.
Instead if you dip the bread in a mixture of egg whites, protein powder, and peanut flour, French toast can be transformed to have 50 grams of protein with only 7 grams of fat and 2 grams of sugar.
409
Calories51 g
Protein36 g
Carbs7 g
Fat2 slices Ezekiel sprouted bread
1 large egg
2 egg whites
1 tsp. ground cinnamon
1 Tbsp. PB2
1 scoop WHEY+ vanilla protein isolate
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowYou don’t have to cut all guilty pleasure foods out of your diet, but you can balance the nutrition a bit better by integrating wholesome ingredients like cottage cheese.
Instead of sitting down with a bag of Oreos and going to town, crush them up in a cookies and cream milkshake to get all the flavor plus the protein you need.
467
Calories44 g
Protein43 g
Carbs11 g
Fat8 oz. fat-free cottage cheese
1 cup skim milk
3 Oreo cookies
1 packet Truvia
1 tsp. vanilla extract
Get the RecipeAfter a workout, your body needs two things: protein and carbs. And that’s why a meaty pasta salad is awesome to eat post-workout.
Make it at the beginning of the week, and it’ll keep in the fridge up for up 3 days. Then it’s ready to inhale as soon as your workout is over. You can even take it to-go in an insulated bag.
478
Calories34 g
Protein36 g
Carbs22 g
Fat8 oz. rotini pasta, cooked
1/3 cup pure honey
1/4 cup rice wine vinegar
1/4 cup sesame oil, divided
3 Tbsp. soy sauce
2 Tbsp. lemon juice
2 tsp. ground ginger
Salt and freshly ground black pepper to taste
4 boneless skinless chicken breasts (about 6 oz. each), diced
1 cup purple cabbage, thinly sliced
1 cup sugar snap peas
1/2 cup edamame, cooked and shelled
1/2 cup carrots, shredded
1/2 cup diced bell peppers
1/2 cup chow mein noodles
1/2 cup sliced almonds
1/4 cup peanuts
1/2 cup green onions, thinly sliced
2 Tbsp. sesame seeds
Get the RecipeAn egg scramble often has potatoes, diced tomatoes, salt, and pepper. A Western-style breakfast is tasty, but you can fill it out with more nutritious ingredients for a power-packed plate.
In this dish, Brussels sprouts and kale contribute a ton of fiber and vitamins. Cottage cheese, pepitas, and bacon bits add a little protein. And cranberries are known to ward off infections and boost cardiovascular health.
286
Calories27 g
Protein24 g
Carbs10 g
Fat1 cup shredded Brussels sprouts
1 cup chopped kale
1 large egg
2 large egg whites
2 Tbsp. fat-free cottage cheese
1 wedge creamy garlic and herb cheese
1/2 Tbsp. basil pesto
1/2 Tbsp. light bacon bits
1/2 Tbsp. dried unsweetened cranberries
1/2 Tbsp. unsalted pepitas
Get the RecipeWhen you buy flavored yogurt, chances are you’re buying ingredients you don’t want, including added sugar, often in the form of high-fructose corn syrup. This homemade yogurt parfait has more flavor than the packaged stuff, and yet all the sugars are natural from the banana and dairy.
This is so good you’ll want to eat it all the time for breakfast, a post-workout snack, and a healthy dessert.
381
Calories32 g
Protein53 g
Carbs8 g
Fat1 banana
1 cup plain nonfat Greek yogurt
2 Tbsp. PB2
1 Tbsp. peanuts
1 graham cracker
Get the RecipeBurritos are an easy way to cook up a bunch of ingredients to either enjoy immediately or freeze for later.
Starting with the ground turkey, the filling is made in one pan on the stove. And including the prep work, they’ll be done within a half hour.
The macros are for one burrito, so if you have a big appetite after an intense workout, you’ll want to grab two.
314
Calories26 g
Protein30 g
Carbs11 g
Fat1 1/2 lb. ground turkey
1 packet taco seasoning
1 can (15 oz.) black beans, drained and rinsed
1 can (10 oz.) diced tomatoes
2 cups spinach
5 eggs, beaten
5 egg whites
1/4 cup milk
1 tsp. salt
1/2 tsp. freshly ground black pepper
1 cup (4 oz.) shredded cheddar
12 whole-wheat tortillas
Get the RecipeTacos are great anytime, but they’re especially awesome to eat post-workout because you can pile on the toppings to meet your nutritional goals.
Start with a lean meat like fish, which takes about 10 minutes to cook on the stove. Cut up the cooked meat, serve with corn tortillas, and then load up those low-fat fish tacos with veggies like shredded cabbage.
Avocado or guacamole is good too since it boosts energy levels and has potassium to regulate blood pressure.
417
Calories39 g
Protein32 g
Carbs17 g
FatFish Tacos:
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. ground cumin
1 tsp. dried cilantro
1 tsp. paprika
1/4 tsp. salt
1/4 tsp. cayenne pepper
1 1/2 lbs. tilapia
Olive oil spray
8 corn tortillas
1 cup shredded cabbage
1 avocado, sliced
1 lime, cut into wedges
Baja Sauce:
1/2 cup nonfat plain Greek yogurt
2 Tbsp. light mayonnaise
1 chipotle pepper + 1 Tbsp. adobo sauce
Juice of 1/2 lime
Get the RecipeIt’s easy to make a protein-packed fruit smoothie. Add a cup or so of fruit to a blender, preferably frozen if you like a thick texture. Then add protein powder, flavors like cinnamon, and enough liquid to make it drinkable.
The original recipe calls for vegan protein powder, but if dairy is part of your diet, you can get more protein with fewer calories using a whey isolate.
475
Calories34 g
Protein60 g
Carbs14 g
Fat1 1/2 cups unsweetened almond milk
1 scoop WHEY+ vanilla protein isolate
1 cup frozen mango chunks
1 orange
2 Tbsp. cashews
1 tsp. ground cinnamon
1/2 tsp. ground turmeric
Get the RecipeAnybody can make a turkey sandwich as long as there’s bread, meat, and cheese. But a next-level turkey sandwich? That takes a little more ingenuity.
This recipe is so creative that it replaces the bread completely, using spiralized sweet potato noodles to hold the sandwich together. They’re pan-fried into a sweet potato cake, and from there you can make an amazing sandwich.
391
Calories28 g
Protein31 g
Carbs18 g
Fat1 medium sweet potato, peeled
1 1/2 Tbsp. oil, divided
1/2 tsp. garlic powder
1/2 tsp. dried thyme
1/2 tsp. salt
1 large egg
2 Tbsp. hummus
2 oz. sliced turkey
2 slices tomato
1/4 cup spinach
Get the RecipeThese wraps can be made ahead since they’re delicious whether the chicken is hot or cold. If you’re cooking for one, you’ll have a chicken wrap to wolf down right away, plus one to eat after you hit the gym tomorrow.
And this recipe is easy to adapt, so feel free to swap the spices for a seasoning blend, or use whatever vegetables you have on hand.
292
Calories29 g
Protein18 g
Carbs12 g
FatWrap:
1 chicken breast
1/2 tsp. ground cumin
1/2 tsp. paprika or chili powder
1/2 tsp. garlic or onion powder
1 tsp. freshly ground black pepper
1 tsp. salt
1 tsp. oil
2 medium flour tortillas
2 Tbsp. hummus
Toppings:
1 cup Romaine lettuce, chopped
1 small tomato, sliced
1/4 small red onion, sliced
1 Tbsp. feta (optional)
Get the RecipeDon’t fill up on greasy takeout on your way home from the gym. When you make a lean stir fry at home instead, you can ensure that the macros are on target.
You should get at least 40 grams of protein, plus about 60 grams of carbs. To make a great post-workout stir fry, go light on the oil, add lots of meat, and include heaps of veggies so all the carbohydrates aren’t from the rice.
555
Calories56 g
Protein56 g
Carbs13 g
FatStir Fry:
2 cups broccoli florets, halved
2 cups diced onions
1 cup diced carrots
5 cups shredded cabbage
2 cups snow peas, halved
1 3/4 cups diced chicken breast, cooked
Cooking spray
1 Tbsp. oil
3 Tbsp. water
Sauce:
1/3 cup reduced-sodium soy sauce
2 Tbsp. brown sugar
2 Tbsp. rice vinegar
3 Tbsp. water
Get the RecipeWhen you need a serious jolt to recharge you, a coffee smoothie is a fast and delicious way to grab energy on the go.
If you typically brew a pot of coffee to start off your day, set aside a cup to cool. Then post-workout, blend the iced coffee with a frozen banana, some ice, protein powder, and other supplements like flax and chia seeds. It’ll cool you off while giving you energy and nutrients so you can keep crossing items off your to-do list.
337
Calories33 g
Protein35 g
Carbs7 g
Fat1 banana, frozen and cut into chunks
1 cup brewed coffee, cooled
1 1/2 cups crushed ice
1 scoop WHEY+ vanilla protein isolate
1 Tbsp. ground flaxseed
1/2 tsp. chia seeds
1 packet stevia
Get the RecipeStuffed peppers are the kind of food that needs to be enjoyed at home. However, if you turn all those ingredients into a soup, it’s suddenly portable and much easier to reheat.
The soup is little more than ground beef, veggies, and rice. Not only does it deliver awesome post-workout nutrition, but stuffed pepper soup only takes 10 minutes to prep in the slow cooker. Then it’ll be hot and ready to eat when you get home from the gym.
392
Calories41 g
Protein37 g
Carbs9 g
Fat2 lbs. ground beef
2 green bell peppers, diced
2 cans (15 oz. each) diced tomatoes, undrained
1 can (15 oz.) tomato sauce
4 cups beef broth
1 cup water
1 small onion, diced
2 Tbsp. brown sugar
4 cloves garlic, minced
2 tsp. salt
1 tsp. freshly ground black pepper
4 cups cooked brown rice
Get the RecipeAfter an intense workout, you’ll want to refuel with complex carbs stat. And sweet potatoes are one of the best foods to help restore your glycogen levels – in other words, giving your muscles back the energy you drained.
Not only do sweet potatoes offer nutritionally dense complex carbs, but are absolutely packed with vitamin A for strong bones and a healthy immune system.
A serving of this recipe is 3 oz. of steak, the standard for meat, so keep in mind that you’ll probably want to go back for seconds.
285
Calories22 g
Protein25 g
Carbs9 g
Fat1/2 cup balsamic vinegar
1/2 cup thinly sliced sweet onion
2 tsp. Worcestershire sauce
1 tsp. instant coffee granules (or 1/2 tsp. chile powder)
1/2 tsp. ground allspice
1 lb. boneless sirloin steak, trimmed of fat
1 lb. sweet potatoes, peeled and diced
1/3 cup milk
1/2 tsp. sea salt, divided
1/8 tsp. evaporated cane juice (or sugar to taste)
1 tsp. safflower oil
Freshly ground black pepper to taste
Fresh thyme sprigs (optional)
Get the RecipeChicken Alfredo probably sounds awesome post-workout because it’s extremely filling and has protein, but all the fat in that creamy sauce isn’t ideal for recovery.
Instead of relying on heavy cream, this healthier and higher protein chicken pasta dish uses a mix of cottage cheese and Greek yogurt to make a creamy pesto sauce.
435
Calories41 g
Protein28 g
Carbs18 g
Fat1 1/2 cups low-fat cottage cheese
1/2 cup low-fat plain Greek yogurt
1/4 cup pine nuts
1 cup fresh basil, packed
2 Tbsp. extra-virgin olive oil
8 cloves garlic, minced
4 cups zucchini, chopped
3 cups chopped cooked chicken breast
6 cups (8 oz.) cooked whole-wheat penne
1 cup (4 oz.) pecorino Romano or Parmesan, grated
Salt and freshly ground black pepper to taste
Get the RecipeA quick trick to infusing new life into a traditional dish like Shepherd’s Pie is to swap your vegetables for something similar but not as common.
Potatoes are an obvious target for being replaced because they don’t contribute much flavor. By using sweet potatoes instead, you’re getting half the starch compared to regular potatoes, which means there are more complex carbs.
Other root vegetables, including parsnips and rutabagas, will work on top of a Shepherd’s Pie too.
432
Calories38 g
Protein37 g
Carbs14 g
FatMashed Sweet Potato:
2 large sweet potatoes (about 1 1/2 lbs.), peeled and cubed
2 Tbsp. butter
1 tsp. freshly chopped rosemary
Salt and freshly ground black pepper to taste
Filling:
1 1/2 lbs. ground beef
1 Tbsp. extra-virgin olive oil
1 medium yellow onion, diced
1 stalk celery, chopped
1 medium carrot, sliced
1 cup small cauliflower florets
4 cloves garlic, minced
1 1/4 cups beef broth
1 Tbsp. tomato paste
1 Tbsp. coconut aminos
1 tsp. freshly chopped rosemary
Dash or two of ground cinnamon
Salt and freshly ground black pepper to taste
Ground paprika, for garnish
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Learn which muscles to train together and the best exercises for each body part.
Gain whole-body strength and muscle with these proven strength training plans.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
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That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
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That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
Every serving of Pulse contains 15.1 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.
Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.
We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout supplement.
Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
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