If you are looking for healthy post-workout meal ideas and recipes, then you are in the right place. Post–workouts are very important after your day at the gym. This can help you to recover the energy which you have lost with your exercise and also, it will give you nutrients, which can help to stay healthy. Also, they have protein which is an important part of making a good body.
Post-Workout Recipes for A Good Physique
There is plenty of post-workout recipes which you can add to your diet and try. They will help you in your way of making a good body. You just need to grab ingredients and start cooking.
Deconstructed teriyaki Asian Shepherd’s pie meal prep
This is a healthy recipe which you can add to your post-workout diet. You can make it easy. The preparation time needed for this recipe is 45 minutes, the cooking time is 15 minutes and the total time is 1 hour. From this recipe, you will get 238 calories, 47 grams protein, 18 grams fat, 25 grams carbs, 3 grams fiber, and 19 grams of sugar. This recipe is for 4 servings.
For the pie filling, you will need the next ingredients: 2 teaspoons sesame oil, 4 tablespoons sriracha, 8 tablespoons teriyaki sauce, ½ cup shredded purple cabbage, 1/3 cup matchstick carrots, 1 red diced bell pepper, 1 cup sugar snap peas, 2 tablespoons fresh ginger, 1½ lb 95% lean ground beef, 1/3 cup chopped or diced onion, 1 tablespoon minced garlic and 1 tablespoon olive oil. You will need ¼ cup unsweetened almond milk and 2 medium sweet potatoes. For the garnish, you will need green onion and sesame seeds.
You should set the oven to 420 F. Then, poke a few holes in the sweet potatoes using a fork or knife. You need to wrap them individually in nonstick foil and then bake in the oven for 45 minutes or until it is soft. When you finish baking, then slice them open and carve out the flesh into a bowl. Then, add the almond milk and then mash and mix up the sweet potato and set it aside. Then, set a skillet on medium heat and when it is hot, then add onion, garlic, and olive oil. Then, sauté until onions turn brown and translucent, about three minutes. Then, increase the heat to medium-high and add the meat.
You should chop up the meat as it cooks in the skillet. When it is nearly finished cooking, then reduce the heat to medium and add the fresh ginger and continue stirring for about two minutes. Then, add vegetables and fold everything together, and then pour in the sauce and sriracha. Then, fold everything together and continue cooking for about two to three minutes and remove it from the heat. If you want, you can add in the sesame oil. Put everything together and add a serving of the pie filling and then add a generous dollop of the mashed sweet potato on the top. Garnish this recipe and enjoy.
One skillet taco chicken & rice
This is one of the meals which bodybuilders cannot live without. From this recipe, you will get 394 calories, 34 grams protein, 8 grams fat, and 45 grams of carbs. You will need 20 minutes to make it (preparation time is 5 minutes, while the cooking time is 15 minutes). This recipe is for 6 servings. You will need 1 ½ cup uncooked brown rice. For the chicken, you will need the next ingredients: 2 teaspoons dried oregano, 2 teaspoons cumin, 1 tablespoon smoked paprika, and 1 ½ chicken breast cut into 1 – inch chunks.
Also, you will need the next ingredients: sea salt and pepper to taste, ¾ cup shredded cheese, 1 cup water, 2 cups red enchilada sauce, 1 large breakfast diced tomato, 7.5 oz canned no – salt drained black beans, 1 diced green bell pepper, 1/3 cup chopped onion, 1 tablespoon garlic and 1 tablespoon olive oil. For the garnish, you will need avocado and fresh chopped cilantro. You should set the oven to 400 F. Then, cook the rice according to instructions and set it aside to cool.
Then, season the chicken breast with dried oregano, cumin, and paprika. Then, set a deep skillet on medium heat and when it is hot, add bell pepper, onion, garlic, and olive oil. Then, cook it for 2 to 3 minutes until the outside of the onion has slightly browned. Then, add chicken breast and sear and cook for about three to five minutes. You should fold in the cooked brown rice and stir in the black beans, water, enchilada sauce, and tomato.
You should mix everything together and bring to a light simmer and reduce the heat to low – medium and then cover and cook for about eight to ten minutes. You should remove the top, stir up the chicken and rice, and season to taste with sea salt and pepper. You should sprinkle on some cheese and then bake for five to seven minutes to melt the cheese. Garnish this recipe with cilantro and avocado and enjoy it.
Black bean quesadillas recipe
The preparation time for this recipe is 5 minutes and the cooking time is 30 minutes. You will need just 35 minutes to make this delicious recipe. From this recipe, you will get 386 calories, 24 grams protein, 17 grams fat, and 45 grams of carbs. This recipe is for 4 quesadillas. You will need the juice from 1 lime, 1 sliced red bell pepper, 1 sliced green bell pepper, and spray avocado oil. For beans, you will need the next ingredients: sea salt to taste, 1 cup water, 1 ½ can no salt added black beans drained, 2 teaspoons cumin, ½ cup diced onion, 1 tablespoon minced garlic, and 1 tablespoon avocado oil.
Also, you will need 4 low carbohydrate wheat tortillas and 1 ½ cups Mexican cheese blend. You should set a nonstick skillet on high heat. When it is hot, spray with a little avocado oil and then add the sliced peppers and let them rest in the skillet without stirring for about two minutes or until you smell and see peppers begin to sear. Then, you should immediately begin stirring the bell peppers in the skillet. Then, squeeze in fresh lime as they sear to help with the softening and remove from the skillet. You should place the skillet back on the heat and reduce it to a medium.
When the skillet has cooled down, add onions, garlic, and oil. You should caramelize the onions with the garlic for about two to three minutes or until the onions have turned brown and translucent. Then, add 1 can of black beans, save the remaining portion, and stir it up. Then, add in the seasonings and then begin to mash the black beans using the spatula. You should continue stirring and mashing until all of the black beans have mashed up to create a fragrant black beans paste. If needed, reduce the heat in the skillet. Then, slowly pour in a few tablespoons of the water and continue stirring.
You should continue this as you needed until you create a smooth black bean paste. You should add the remaining black beans and fold them into the paste. You should season it to taste with sea salt and pepper and garnish with fresh cilantro. Then, build the quesadilla. You should add a small amount of cheese to one side of a whole wheat tortilla and then add refried black beans and peppers and then a bit for cheese.
Then, fold it close and repeat. You should set a nonstick skillet on medium-high heat and when it is hot, spray it with avocado oil. Then, add the quesadilla and cook for about three minutes on each side, or until one side becomes golden brown with crispy edges. You should flip and cook on the other side and enjoy fresh guacamole.
Vegan sweet potato casserole
Sweet potatoes are one of the best foods which bodybuilders want. From this recipe, you will get 322 calories, 4 grams protein, 16 grams fat, and 42 grams of carbs. This recipe is for 12 servings. For the filling, you will need the next ingredients: 3 tablespoons coconut sugar, 1 ½ teaspoon cinnamon, 1/3 cup unsweetened almond milk, 3 tablespoons vegan butter, and 3 ¾ raw sweet potatoes, peeled and chopped. For the topping, you will need a pinch of sea salt, 4 tablespoons coconut oil, 4 tablespoons agave, 1 teaspoon cardamom, 2 teaspoons cinnamon, 1/3 cup wheat flour, and 1 ¼ cup raw pecans.
Also, you can have one tablespoon of coconut sugar. You should set the oven to 400 F. Then, wash and peel the sweet potatoes and then chop them into large chunks. Then, put a pot of water to a boil and add the potato chunks. Then, cook until is tender, about 15 – 20 minutes. Then, drain the sweet potato and put the pieces in a bowl. Then, quickly mash the potatoes with a fork and this will make them easier to whip using a hand mixer. Then, add the vegan butter and mix it using a hand mixer for about one minute. Then, add the remaining ingredients for the filling and mix until smooth and whipped.
Then, add the whipped potatoes to a baking dish and evenly spread them out using a spatula. Then, bake in the oven for about 15 – 17 minutes or until the top is golden brown. When the filling bakes, add the ingredients for the topping to a food processor and pulse blend. You should not pulverize and you still have chunks of pecan.
Then, evenly add the topping of the top of the sweet potato filling using a spatula and if you want, you can sprinkle coconut sugar on the top. You should bake for 25 – 30 minutes or until the crust is golden brown and crispy to touch. You should allow the sweet potato to cool for about 5 – 10 minutes before enjoying it.