So after yesterday’s recipes for smoothies lets switch it up to a more fulfilling meal post workout! Now remember it is most beneficial to you if you get your meal into you as quickly as possible so the nutrients can get to your muscles! So you could maybe make these meals before you go to workout and bring them with you, or make them at home after you have had a smoothie or even chocolate milk (which is very good for you after a workout!!) So here are some great ideas and recipes for after your workout!
Maple Grilled Salmon (From CookingLight.com)
- 1/4 cup rice wine vinegar
- 3 tablespoons maple syrup
- 2 tablespoons fresh orange juice
- 4 (6-ounce) salmon fillets, skinned
- Cooking spray
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 3 hours.
2. Preheat grill or grill pan to medium-high heat.
3. Remove fish from bag, reserving the marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes).
4. Place fish on grill rack or pan coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness, basting occasionally with marinade. Remove fish from grill; sprinkle with salt and pepper.
Chicken Sate Wraps (From CookingLight.com)
- Cooking spray
- 1/2 cup matchstick-cut carrots
- 1/3 cup chopped green onions
- 2/3 cup light coconut milk
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon rice vinegar
- 3 tablespoons creamy peanut butter
- 1 teaspoon curry powder
- 1/8 teaspoon ground red pepper
- 2 cups shredded skinless, boneless rotisserie chicken breast
- 4 (8-inch) fat-free flour tortillas
- 1 1/3 cups packaged angel hair slaw
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add carrots and onions; sauté 1 minute. Stir in coconut milk and next 5 ingredients (through pepper); cook 30 seconds, stirring constantly. Add the chicken; cook 1 minute, stirring to coat. Remove from heat; cool. Warm tortillas according to package directions. Spoon about 1/2 cup chicken mixture down center of each tortilla, and top each with 1/3 cup angel hair slaw. Roll up. Cover and chill.
Grilled Turkey & Ham Sandwiches (From CookingLight.com)
- 1 tablespoon light mayonnaise
- 1 teaspoon Dijon mustard
- 8 (1-ounce) slices country white bread
- 4 (1-ounce) slices deli, lower-salt turkey breast
- 4 (1/2-ounce) slices deli, lower-salt ham
- 4 (1/2-ounce) slices reduced-fat cheddar cheese
- 8 (1/4-inch-thick) slices tomato
- Cooking spray
1. Combine mayonnaise and mustard in a small bowl. Spread about 1 teaspoon mayonnaise mixture over 1 side of each of 4 bread slices. Top each slice with 1 turkey slice, 1 ham slice, 1 cheese slice, and 2 tomato slices. Top with remaining bread slices.
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan; cook 4 minutes or until lightly browned. Turn sandwiches over; cook 2 minutes or until cheese melts.
Here are some other meals that would be fast to make and delicious!
- Stir-fried chicken and vegetables (try pepper, zucchini and carrot) over brown rice. (I love snap peas, carrots and peppers in mine!)
- Whole-wheat pasta tossed with chicken, broccoli and eggplant (maybe add a little bit of cheese while cooking to let it melt)
- Whole-grain cereal or oatmeal, with milk and fruit (such as a sliced banana)
Here are some quick and easy post work out snacks that you could bring with you for when your done!
- Tuna ‘n Crackers
- Mini can (3oz) of tuna mixed with salt, pepper and lemon juice (to taste) on 5 whole wheat crackers
- Low-fat string cheese and an apple (one of my favorites!!)
- Nuts (24 almonds) and an orange
- Baby Carrots (14 sticks or other veggie sticks) and 1 hard boiled egg
- Hummus roll up mini whole wheat tortilla with 2Tbps hummus (any flavor would be good, I love roasted red pepper hummus.)
- Light Yogurt Parfait
- Fat Free Yogurt with a handful of berries or whole grain cereal
- One or two poached eggs on whole-wheat toast
- Bean burrito: a whole-wheat tortilla filled with black beans, salsa and reduced-fat cheese.
Those are some great delicious recipes and ideas for some post-workout meals. You can obviously changed them to fit what you like and how much you like to eat but keep it mind that some things like, peanut butter, hummus and nuts are high in calories so try to keep those ingredients low. Anyone have any other ideas for meals that they like?