10 protein rich meals for optimal recovery
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Protein is a really important part of a healthy diet, especially for those wanting to manage a healthy weight. If you’re super active or lift weights regularly, adequate protein in the meals following your training session can help you recover and get those muscles growing stronger!
Unless you’ve got super duper high protein needs, you don’t need to stress about whipping up a supplement within minutes of finishing your workout. So long as your next meal is within an hour or two of working out, the protein you consume at this meal will be well and truly sufficient.
Here are 10 delicious protein rich meals perfect for your post-workout recovery.
Spaghetti Bolognese
Did you know that in Australia you have a 1 in 5 chance of knocking on someone’s door at dinner time and they’re eating spaghetti Bolognese! How cool is that? So it’s highly likely that a few of you reading this today are going to love this recommendation. Spag Bol can actually be a really healthy meal, especially when you use lean mince, lots of vegetables and be mindful of your pasta portion. This recipe offers you 40g of protein and a 8g of fibre. It’s a super satisfying meal after a tough weight training session and it’s also delish the next day for lunch!
Chicken Schnitzel
Yes. You heard me correctly. Over at The Healthy Eating Hub, we love food so much we’re keen to find ways to make our favourite meals a little healthier, but just as delicious. This recipe offers 40g of protein and a lot less carbohydrate than a traditional schnitzel. Serve with baked sweet potato if you do need to eat more carbohydrate than this recipe offers.
Mexican Bowl
This has got to be one of my most favourite meals. If you love Mexican takeaway, then have a crack at making your own ‘takeaway’ version at home. Chicken and black beans give you 39g of protein and along with the salad, this meal offers a whopping 17g fibre! It’s great for gut health and is a fantastic work lunch if you spend 30 minutes making up a batch at the beginning of the week.
Tandoori Chicken Pizza
Today’s list of meals would not be complete without pizza and this recipe is really, really good. These are a great dinner option for when you’re craving something delicious after the gym and if you’ve got time, make an extra one for lunch the next day and reheat it in the sandwich press (just set the press to hover over it and re-melt the cheese). This recipe offers 33g protein and also a decent hit of carbs for those extra tough workouts or active days.
Salmon & Dill Salad
If you love salad and like to change it up when it comes to flavours and dressings, then you are going to LOVE this recipe. I’m not going to lie, it’ll take you a good 10 minutes to chop up all the vegetables and herbs but it is 100% worth it! A fresh salmon fillet and the zesty dressing makes for one delicious, high protein, low carb meal that you’ll look forward to after your sweat session.
Chicken and Tabouli Wraps
A common side effect of high protein diets is constipation. The poor people can’t poop regularly because there isn’t enough roughage in their diet. A high protein diet doesn’t mean you can’t eat carbohydrate rich foods. In fact, completely cutting out carbs is often the worst thing you can do, because the carbohydrate rich foods are also rich in fibre. No fibre, no pooping. This wrap offers you a whopping 44g of protein and an amazing 12g of fibre. You are going to feel full and satisfied on this delicious combo, plus the flavours of hummus, fresh mint and shallots are simply to die for!
Toasted Pine Nut and Chicken Pasta
Fresh flavours, whole foods and a sensibly portioned serve of pasta. This recipe has 35g protein and 3 serves of vegetables. Make a big batch and you’ve got work lunches for the week sorted, or a quick dinner that you can whack in the microwave after a big day of work and weight training. This recipe is incredibly versatile and you can swap in a bunch of different vegetables and flavours.
Avocado, Pear and Haloumi Salad
It’s a little tricker to hit high protein intake targets on a vegetarian diet. However, it’s not impossible, particularly if you’re happy to include dairy and eggs. And let’s be honest, haloumi is so good it should be its own food group! This recipe has 20g of protein and is packed full of flavour. Pairing the salty haloumi with the sweet pear is just divine.
Stuffed Capsicums
Here is another vegetarian dish that offers a good 20g of protein and lots of vegetables and fibre. It’s packed full of flavour and if you’re thinking of reducing the amount of meat that you eat each week, this is a great recipe to try to get you started! Plus, if you serve up stuffed capsicums at dinner, everyone will think you’re so fancy!
Baked Beans with Eggs and Haloumi
Saturday brunch has NEVER been so good. If you head to a Saturday morning weights session, having a serve of this ready for you when you get home will make you so happy! This meal is so good. With a whopping 37g protein and 17g of fibre it’s a filling and satisfying meal, packed full of nutrition. It’s a must try!
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