High Protein Post-Gym Meal Recipe for Optimal Recovery

After an intense workout, it is crucial to refuel your body with the right nutrients to aid in muscle recovery and growth. A high-protein post-gym meal is an excellent choice to replenish your energy levels and support your fitness goals. In this article, we will share a delicious and nutritious recipe that is packed with protein and other essential nutrients.


  • 1 boneless, skinless chicken breast
  • 1 cup of quinoa
  • 1 cup of mixed vegetables (broccoli, carrots, bell peppers, etc.)
  • 1 tablespoon of olive oil
  • 1 clove of garlic, minced
  • 1 teaspoon of dried herbs (such as oregano or basil)
  • Salt and pepper to taste


1. Cook the Chicken:

Preheat your oven to 400°F (200°C). Season the chicken breast with salt, pepper, and dried herbs. Place it on a baking sheet lined with parchment paper and bake for 20-25 minutes until the chicken is cooked through and no longer pink in the center. Once done, let it rest for a few minutes before slicing it into bite-sized pieces.

2. Prepare the Quinoa:

Rinse the quinoa under cold water to remove any bitterness. In a saucepan, combine 1 cup of quinoa with 2 cups of water and a pinch of salt. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes until the quinoa is fluffy and the water is absorbed. Remove from heat and let it sit for 5 minutes before fluffing it with a fork.

3. Sauté the Vegetables:

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Add the mixed vegetables and cook for 5-7 minutes until they are tender-crisp. Season with salt and pepper to taste.

4. Assemble the Meal:

Divide the cooked quinoa into two serving bowls. Top each bowl with the sautéed vegetables and sliced chicken breast. Feel free to drizzle some additional olive oil or a squeeze of lemon juice for added flavor. You can also sprinkle some fresh herbs or grated Parmesan cheese on top if desired.

5. Enjoy!

Your high-protein post-gym meal is now ready to be enjoyed. Take your time to savor each bite and allow your body to replenish and recover.

This recipe provides a balanced combination of lean protein from the chicken, complex carbohydrates from the quinoa, and a variety of vitamins and minerals from the mixed vegetables. It is an ideal meal to support muscle repair, replenish glycogen stores, and promote overall recovery after a strenuous workout.

Remember, it is essential to listen to your body’s individual needs and adjust portion sizes accordingly. If you have specific dietary requirements or preferences, feel free to customize this recipe by substituting ingredients or adding your favorite herbs and spices.

Make sure to hydrate properly by drinking enough water alongside this meal to optimize your body’s recovery process. Additionally, consult with a healthcare professional or a registered dietitian to create a personalized nutrition plan that aligns with your fitness goals and overall well-being.

Enjoy your post-gym meal and continue to fuel your body for success!