Print

Quick Post-Workout Protein Meal with 30g Protein for Fast Recovery

quick post-workout protein meal - featured image
Print Recipe

A quick, filling, and protein-packed meal designed to support muscle repair and replenish energy after workouts. Ready in under 15 minutes, it combines lean protein, complex carbs, and healthy fats for fast recovery.

Ingredients

Scale
  • 200g (7 oz) skinless chicken breast, diced (lean and packed with protein) or 200g (7 oz) firm tofu for vegetarian option
  • 1 cup (185g) cooked quinoa (or substitute with brown rice or couscous)
  • 1 cup (150g) steamed broccoli florets
  • ½ cup (75g) diced bell peppers
  • 1 tablespoon extra virgin olive oil
  • Optional: 1 tablespoon chopped walnuts or almonds
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • ½ teaspoon smoked paprika (optional)
  • Fresh lemon juice (a squeeze at the end)

Instructions

  1. Rinse ½ cup (90g) dry quinoa under cold water using a fine mesh sieve. In a medium saucepan, combine rinsed quinoa with 1 cup (240ml) water and a pinch of salt. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
  2. While quinoa cooks, steam 1 cup broccoli florets and ½ cup diced bell peppers until tender but still crisp, about 5 minutes. Alternatively, sauté them in a pan with a teaspoon of olive oil for 3-4 minutes.
  3. Heat 1 tablespoon olive oil in a non-stick skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant. Add diced chicken breast or tofu and season with salt, pepper, and smoked paprika. Cook for 6-8 minutes, stirring occasionally, until chicken is cooked through and golden or tofu has a nice crust. (Chicken should reach an internal temperature of 165°F / 74°C.)
  4. Add steamed vegetables to the skillet with the protein and toss to combine. Stir in cooked quinoa and cook together for another 2 minutes to meld flavors. Finish with a squeeze of fresh lemon juice and sprinkle with chopped walnuts or almonds if using.
  5. Transfer to your favorite bowl or plate and enjoy immediately while warm and satisfying.

Notes

Rinse quinoa before cooking to remove bitterness. Avoid overcrowding the pan when cooking protein to get a nice caramelized crust. Fluff quinoa gently with a fork to keep grains separate. Steam vegetables until just tender-crisp to preserve nutrients and color. Cook quinoa in advance to save time. Use medium heat to keep protein tender and juicy.

Nutrition

Keywords: post-workout meal, protein meal, quick dinner, muscle recovery, healthy meal, chicken recipe, tofu recipe, quinoa, gluten-free, high protein

Find it online: https://sparklespoon.com/quick-post-workout-protein-meal-with-30g-protein-for-fast-recovery/