5 easy post workout meals

| 05 Jun, 2024

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Eating the right foods after exercising can not only aid recovery, but can help enhance the effects of your workout; whether that be to build muscle, improve aerobic fitness - or perhaps both! We've selected 5 delicious recipes from Good Food's collection which make perfect post-workout meals: packing in the protein, starchy carbs, fibre and other nutrients your body needs.

You can find all the recipes below in the Nutracheck app. Just head to 'My Meals' > 'Good Food' and search the recipe name.

Halloumi & quinoa fattoush

Serves 4 – 543 kcals per serving Halloumi & quinoa fattoush

Kcals 543
Fat 32.5g
Sat fat 13g
Carbs 36.7g
Sugar 7.4g
Fibre 6.7g
Protein 24.1g
Salt 2.22g

See the recipe in app here

Ingredients

  • 2 brown pittas, torn into pieces
  • 5 tbsp olive oil
  • 2 lemons, juiced
  • 1 garlic clove, crushed
  • 250g block halloumi, sliced
  • 250g microwavable pouch quinoa
  • 350g medium tomatoes, quartered
  • 1 large cucumber, halved, deseeded and sliced
  • 4 spring onions, sliced
  • ½ small bunch mint, chopped
  • ½ small bunch dill, roughly chopped

Method

  1. Heat the grill to high. Toss the pitta pieces with 1 tbsp oil and spread out onto a baking sheet. Grill for 3-4 mins, turning halfway, until golden and crisp. Set aside to cool.
  2. Meanwhile, whisk together the remaining oil with the lemon juice and garlic, then season. Heat a large griddle pan or non-stick frying pan over a high heat and cook the halloumi for 1-2 mins on each side or until lightly charred.
  3. Cook the quinoa following pack instructions, leave to cool, then toss with the tomatoes, cucumber, spring onion, most of the fresh herbs and the dressing. Season to taste. Tip onto a serving plate and top with the halloumi, pitta and remaining herbs.

Source: Good Food



Zingy salmon & brown rice salad

Zingy salmon & brown rice salad

Serves 4 – 497 kcals per serving

Kcals 497
Fat 16g
Sat fat 3g
Carbs 61.1g
Sugar 5g
Fibre 7.8g
Protein 27.6g
Salt 0.88g

See the recipe in app here

Ingredients

  • 200g brown basmati rice
  • 200g frozen soya beans, defrosted
  • 2 salmon fillets
  • 1 cucumber, diced
  • Small bunch spring onions, sliced
  • Small bunch coriander, roughly chopped
  • Zest and juice 1 lime
  • 1 red chilli, diced, deseeded if you like
  • 4 tsp light soy sauce

Method

  1. Cook the rice following pack instructions and 3 mins before it’s done, add the soya beans. Drain and cool under cold running water.
  2. Meanwhile, put the salmon on a plate, then microwave on High for 3 mins or until cooked through. Allow to cool slightly, remove the skin with a fork, then flake.
  3. Gently fold the cucumber, spring onions, coriander and salmon into the rice and beans. In a separate bowl, mix the lime zest and juice, chilli and soy, then pour over the rice before serving.

Source: Good Food



Coriander roast chicken thighs with puy lentil salad

Coriander roast chicken thighs with puy lentil salad

Serves 4 – 419 kcals per serving

Kcals 419
Fat 13.9g
Sat fat 3.3g
Carbs 43.6g
Sugar 13.5g
Fibre 11.5g
Protein 31.9g
Salt 0.38g

See the recipe in app here

Ingredients

  • 85g puy lentils
  • 20g ginger, peeled
  • 30g coriander, plus extra leaves to serve
  • 1 tsp each garam masala and ground coriander
  • ½ tsp ground cumin
  • 2 large whole garlic cloves, plus 1 small clove, finely grated
  • 2 tbsp lemon juice
  • 150g pot plain bio yoghurt
  • 6 bone-in, skinless chicken thighs
  • 1 tbsp fresh turmeric, finely grated
  • 1 tbsp rapeseed or olive oil, plus 1 tsp
  • 3 red onions (325g), thickly sliced
  • 1 large red pepper and 1 large yellow pepper, deseeded and cut into chunks
  • 400g cauliflower, cut into small florets
  • 1 tsp cumin seeds

Method

  1. Heat the oven to 220C/200C fan/ gas 7. Boil the lentils for 35-40 mins over a medium heat until tender.
  2. Meanwhile, put the ginger, fresh coriander, garam masala, the ground coriander, ground cumin and the 2 whole garlic cloves in a large bowl with half the lemon juice and 3 tbsp of the yoghurt. Blitz using a hand blender until smooth. Use 4 tbsp of the mixture to coat the chicken thighs in a large bowl. Arrange the chicken on a baking tray in a single layer.
  3. Add the remaining yoghurt to the remaining spice and herb mixture, along with the turmeric, 1 tsp oil, the grated garlic, 1 tbsp water and remaining lemon juice to taste. Set aside.
  4. Tip the onions, peppers and cauliflower into the bowl used for the chicken, and toss with 1 tbsp oil to coat in some of the spice mix. Spread the veg out on a baking tray, then put in the oven with the chicken for 30-35 mins until the chicken is cooked through.
  5. Remove the chicken and wrap in foil to keep it warm. Scatter the cumin seeds over the veg and return to the oven for 5 mins until golden.
  6. To serve, drain the lentils and put in a serving bowl with the roasted veg and the remaining turmeric yoghurt. Gently toss together. Serve with the chicken (taking the meat off the bones), and scatter with the extra coriander.

Source: Good Food



Veggie protein chilli

Serves 1 – 658 kcals per serving Veggie protein chilli

Kcals 658
Fat 19.2g
Sat fat 2.9g
Carbs 85.2g
Sugar 27.3g
Fibre 35.7g
Protein 29.1g
Salt 0.36g

See the recipe in app here

Ingredients

  • 1 tbsp olive oil
  • ½ onion, finely chopped
  • ½ red chilli, finely chopped
  • 1 garlic clove, finely chopped
  • 1 small sweet potato, peeled and cut into chunks
  • ½ tsp cumin
  • ½ tsp paprika
  • ½ tsp cayenne pepper
  • ½ tsp cinnamon
  • 400g can mixed beans
  • 400g can chopped tomatoes
  • 1 lime, juiced, to serve
  • Cauliflower rice, to serve

Method

  1. Heat the oil in a large saucepan and add the onion, chilli and garlic and cook without colouring for 1-2 mins. Tip in the sweet potato, spices and some seasoning, then pour in the beans and chopped tomatoes. Fill one of the empty cans with water and add to the pan, then bring to the boil and turn down to a simmer.
  2. Cook for 45-50 mins or until the sweet potato is soft and the sauce has reduced – add some water if the sauce looks a bit thick. Stir through the lime juice, season to taste and serve with cauliflower rice.

Source: Good Food



Quick beef & broccoli noodles

Quick beef & broccoli noodles

Serves 4 – 352 kcals per serving

Kcals 352
Fat 8.6
Sat fat 2.6g
Carbs 37.5g
Sugar 4.9g
Fibre 4.3g
Protein 29.8g
Salt 2.67g

See the recipe in app here

Ingredients

  • 3 blocks egg noodles
  • 1 head broccoli, cut into small florets
  • 1 tbsp sesame oil
  • 400g pack beef stir-fry strips
  • Sliced spring onion

For the sauce

  • 3 tbsp low-salt soy sauce
  • 2 tbsp oyster sauce (not oyster stir-fry sauce)
  • 1 tbsp tomato ketchup
  • 2 garlic cloves, crushed
  • 1 thumb-sized knob ginger, peeled and finely grated
  • 1 tbsp white wine vinegar

Method

  1. Start by making up the sauce. Mix the ingredients together in a small bowl. Boil the noodles according to pack instructions. A minute before they are ready, tip in broccoli.
  2. Meanwhile, heat the oil in a wok until very hot, then stir-fry the beef for 2-3 mins until well browned. Tip in the sauce, give it a stir, let it simmer for a moment, then turn off the heat. Drain the noodles, stir into the beef and serve straight away, scattered with spring onions.

Source: Good Food



Article provided by Good Food

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