12 Post Workout Meals That Make Every Sweaty Session Feel Worth It

You just pushed through a tough workout and now you are starving. The last thing you want is a sad protein bar or a drive thru bag. These post workout meals pair protein with good carbs and real food, so you refuel and actually enjoy it. Every slide has a quick recipe. For a sweet reward later, see our dessert galleries..

Post Workout Meals Start With a Power Bowl

Few post workout meals feel as good as a big, colorful power bowl. Juicy grilled chicken, fluffy quinoa, roasted vegetables and creamy avocado come together in one bowl that looks as good as it tastes. It gives your body protein and carbs after training, and you can prep every part ahead. Build it in five minutes on busy days..

You will need: 2 chicken breasts, 1 cup quinoa, 2 cups mixed vegetables, 1 avocado, 1 lemon, 2 tablespoons olive oil and salt and pepper.

How to make it: Cook the quinoa according to the package. Toss the vegetables in oil and roast at 425°F for 20 minutes. Season and grill the chicken for 5 to 6 minutes per side, then slice. Fill bowls with quinoa, vegetables, chicken and avocado and squeeze lemon on top.

Teriyaki Chicken and Rice Bowl

Chicken and rice is a classic gym meal for a reason. It is simple, filling and easy on the stomach after hard training. A quick homemade teriyaki glaze makes it taste like takeout without the heavy sauce. Make a big batch on Sunday and portion it into containers for the week.

You will need: 2 chicken breasts, 1 cup jasmine rice, 2 tablespoons soy sauce, 1 tablespoon honey, 1 teaspoon ginger, 1 cup steamed broccoli and sesame seeds.

How to make it: Cook the rice. Dice the chicken and cook in a hot pan until golden. Mix soy sauce, honey and ginger, pour it over the chicken and simmer one minute until glossy. Serve over rice with broccoli and a sprinkle of sesame seeds.

Salmon With Roasted Vegetables

Salmon is one of the most satisfying post workout meals you can make. It cooks in about 12 minutes and brings protein plus omega 3 fats. Pair it with roasted potatoes and greens for a full plate that keeps you satisfied for hours. A squeeze of lemon makes everything taste bright and fresh.

You will need: 2 salmon fillets, 2 cups baby potatoes, 2 cups broccoli, 2 tablespoons olive oil, 1 lemon, 1 teaspoon garlic powder and salt and pepper.

How to make it: Halve the potatoes, toss with oil and roast at 425°F for 15 minutes. Add the broccoli and salmon to the pan, season with garlic, salt and pepper and roast 12 more minutes. Finish with fresh lemon juice.

Steak and Grilled Vegetables

After a heavy lifting day, sometimes only steak will do. Lean sirloin gives you a big serving of protein, iron and that satisfying chew you crave. Grill it alongside peppers, zucchini and onions for a colorful plate. Rest the steak before slicing so every bite stays juicy.

You will need: 1 sirloin steak, 1 zucchini, 1 bell pepper, 1 red onion, 1 tablespoon olive oil, 1 teaspoon smoked paprika and salt and pepper.

How to make it: Season the steak with salt, pepper and paprika. Slice the vegetables and toss with oil. Grill the vegetables for 8 to 10 minutes and the steak for 4 to 5 minutes per side. Rest the steak for five minutes, slice thinly and serve with the vegetables.

Berry Protein Smoothie

When you have zero appetite after training but know you need to eat, a smoothie is the answer. Frozen berries, Greek yogurt and milk blend into a thick, creamy drink that goes down easily. Add a scoop of your favorite protein powder or extra yogurt. It takes two minutes and tastes like a milkshake.

You will need: 1 cup frozen mixed berries, 1/2 cup Greek yogurt, 1 cup milk, 1 banana, 1 tablespoon honey and a scoop of protein powder (optional).

How to make it: Add everything to a blender. Blend on high for 45 to 60 seconds until completely smooth. Add more milk if it is too thick. Pour into a tall glass and top with a mint leaf. Drink it within 30 minutes for the freshest taste.

Crispy Tofu Power Bowl

Plant based athletes need post workout meals too, and this crispy tofu bowl delivers. Golden tofu cubes, a soft boiled egg, fresh vegetables and grains make a bowl full of color and texture. A drizzle of soy and sesame dressing ties it together. It is proof that meatless meals can be filling and powerful.

You will need: 1 block firm tofu, 1 tablespoon cornstarch, 1 cup cooked brown rice, 1 egg, 1 cup mixed salad greens, cherry tomatoes and soy sesame dressing.

How to make it: Press and cube the tofu, toss with cornstarch and pan fry until crispy. Boil the egg for seven minutes and halve it. Build a bowl with rice, greens, tomatoes, tofu and egg. Drizzle with dressing and serve.

Beef Burrito Bowl

A burrito bowl gives you all the flavor of a burrito without the heavy tortilla. Seasoned lean beef, rice, beans, corn and fresh salsa make it hearty enough after leg day. It is also perfect for meal prep, since everything keeps well in the fridge. Top with a spoonful of Greek yogurt instead of sour cream.

You will need: 1 pound lean ground beef, 1 tablespoon taco seasoning, 2 cups cooked rice, 1 can black beans, 1 cup corn, 1 cup salsa and 1/2 cup Greek yogurt.

How to make it: Brown the beef with taco seasoning and a splash of water. Warm the beans and corn. Divide the rice among bowls and top with beef, beans, corn and salsa. Add a dollop of Greek yogurt and a squeeze of lime.

Turkey and Veggie Wrap

Some days you need post workout meals you can eat with one hand on the way home. A turkey wrap packed with crunchy vegetables and hummus is fast, portable and satisfying. Use a whole wheat tortilla for extra fiber. Wrap it in foil and it will keep in your gym bag cooler until you are ready.

You will need: 1 large whole wheat tortilla, 4 slices turkey breast, 2 tablespoons hummus, shredded lettuce, sliced cucumber, shredded carrot and red cabbage.

How to make it: Spread the hummus over the tortilla. Layer the turkey, lettuce, cucumber, carrot and cabbage down the middle. Fold in the sides and roll tightly. Slice in half on the diagonal and wrap in foil to take with you.

Tuna Pasta Salad

Canned tuna is one of the cheapest and easiest protein sources around. Toss it with pasta, cherry tomatoes and a light lemon dressing for a bowl that tastes fresh and filling. It is great cold, so you can make it the night before. Keep a few cans in the pantry and dinner after the gym is always within reach.

You will need: 2 cans tuna, 2 cups cooked pasta, 1 cup cherry tomatoes, 1/2 cucumber, 2 tablespoons olive oil, juice of 1 lemon and fresh parsley.

How to make it: Drain the tuna and flake it into a bowl. Add the cooled pasta, halved tomatoes and diced cucumber. Whisk the olive oil, lemon juice, salt and pepper and pour over the salad. Toss gently and top with parsley.

Spicy Garlic Shrimp Stir Fry

Shrimp cook in about three minutes, which makes them perfect when you walk in starving. This spicy garlic stir fry is bold, quick and lean. Serve it over rice or noodles to refuel after a long run or a cycling class. A sprinkle of chili flakes adds heat that wakes up your taste buds.

You will need: 1 pound shrimp, 4 cloves garlic, 1 teaspoon chili flakes, 2 tablespoons soy sauce, 1 tablespoon honey, 1 tablespoon oil and green onions.

How to make it: Heat the oil in a wok over high heat. Add the garlic and chili flakes for 30 seconds. Add the shrimp and stir fry for two to three minutes until pink. Stir in soy sauce and honey, toss to coat and top with green onions.

Cottage Cheese Protein Pancakes

Cottage cheese pancakes are fluffy, tender and loaded with protein. They are great post workout meals after a morning training session, and they taste like a weekend brunch treat. Top them with fresh berries and a small drizzle of syrup. Even people who say they hate cottage cheese love these.

You will need: 1 cup cottage cheese, 2 eggs, 1/2 cup oat flour, 1 teaspoon baking powder, 1 teaspoon vanilla and fresh berries for topping.

How to make it: Blend the cottage cheese, eggs and vanilla until smooth. Stir in the oat flour and baking powder. Cook small pancakes in a lightly oiled pan over medium heat for two minutes per side. Stack and top with berries.

Homemade Granola for Yogurt Bowls

Store bought granola can be loaded with sugar. This homemade version uses oats, nuts and a little honey, and it bakes into crunchy clusters. Sprinkle it over Greek yogurt with fruit for a quick snack after training that tastes like dessert. Among easy post workout meals, this one lives in a jar all week.

You will need: 3 cups rolled oats, 1 cup mixed nuts, 1/3 cup honey, 1/4 cup coconut oil, 1 teaspoon cinnamon and a pinch of salt.

How to make it: Melt the honey and coconut oil and stir in the cinnamon and salt. Toss with the oats and nuts. Spread on a lined tray and bake at 325°F for 20 to 25 minutes, stirring once. Cool completely to form clusters and store in a jar.