21 High-Protein Meals to Refuel After a Workout

Grilled Chicken and Quinoa Salad

A nutritious and protein-packed salad perfect for post-workout recovery.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Cooking method:

1. Preheat the grill to medium-high heat and season the chicken breasts with salt and pepper.
2. Grill the chicken for about 6-7 minutes on each side or until cooked through.
3. Meanwhile, rinse the quinoa and cook it in water according to package instructions, then let it cool.
4. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and feta cheese.
5. Slice the grilled chicken and add it to the quinoa salad.
6. Drizzle with olive oil and lemon juice, toss to combine, and serve immediately.

Spicy Black Bean and Sweet Potato Tacos

These vibrant tacos are loaded with protein and flavor, making them a satisfying post-workout meal.

Ingredients:

• 1 can black beans, drained and rinsed
• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt to taste
• Corn tortillas
• Fresh cilantro, for garnish

Cooking method:

1. Preheat the oven to 400°F (200°C).
2. Toss the sweet potatoes with olive oil, chili powder, cumin, and salt. Spread on a baking sheet.
3. Roast for 25-30 minutes until tender and lightly caramelized.
4. Warm the black beans in a small saucepan over low heat.
5. Serve the roasted sweet potatoes and black beans in warm corn tortillas and garnish with fresh cilantro.

Lentil and Spinach Soup

A hearty, protein-rich soup that’s both warming and nourishing.

Ingredients:

• 1 cup lentils
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 2 cups fresh spinach
• 1 tablespoon olive oil
• 1 teaspoon thyme
• Salt and pepper to taste

Cooking method:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until fragrant.
2. Add lentils, thyme, and vegetable broth. Bring to a boil, then simmer for 20-25 minutes until lentils are tender.
3. Stir in fresh spinach and cook for an additional 5 minutes.
4. Season with salt and pepper before serving.

Turkey and Avocado Stuffed Bell Peppers

These stuffed peppers are a colorful and protein-packed meal perfect for any time of day.

Ingredients:

• 4 bell peppers, halved and seeded
• 1 pound ground turkey
• 1 avocado, diced
• 1 cup cooked brown rice
• 1 teaspoon garlic powder
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking method:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium heat, cook the ground turkey with garlic powder, salt, and pepper until browned.
3. Mix in cooked brown rice and diced avocado.
4. Stuff the bell pepper halves with the turkey mixture and place them in a baking dish.
5. Bake for 25-30 minutes until the peppers are tender.

Shrimp Stir-fry with Broccoli and Cashews

A quick and easy stir-fry that's high in protein, thanks to the shrimp and cashews.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 2 cups broccoli florets
• 1/2 cup cashews
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced

Cooking method:

1. Heat sesame oil in a large skillet over medium-high heat.
2. Add ginger and shrimp, stir-fry until shrimp are pink and cooked through.
3. Add broccoli and cashews, continue to stir-fry for 3-4 minutes.
4. Stir in soy sauce and cook for another minute.
5. Serve hot, optionally over steamed rice.

Quinoa and Black Bean Burgers

These plant-based burgers are packed with protein and perfect for a post-exercise meal.

Ingredients:

• 1 cup cooked quinoa
• 1 can black beans, drained and mashed
• 1/2 cup breadcrumbs
• 1 teaspoon paprika
• 1 egg
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine mashed black beans, quinoa, breadcrumbs, paprika, egg, salt, and pepper.
2. Form the mixture into patties.
3. Heat a non-stick skillet over medium heat and cook the patties for 5-6 minutes on each side until golden brown.
4. Serve with your favorite burger toppings.

Salmon and Asparagus Bake

A simple yet delicious dish that's packed with omega-3s and protein.

Ingredients:

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking method:

1. Preheat the oven to 400°F (200°C).
2. Arrange salmon fillets and asparagus on a baking sheet.
3. Drizzle with olive oil and lemon juice, season with salt and pepper.
4. Bake for 15-20 minutes until the salmon is cooked through and asparagus is tender.

Chickpea and Tomato Stew

This hearty stew is an excellent source of protein and fiber, perfect for refueling after a workout.

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 1 can diced tomatoes
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking method:

1. Heat olive oil in a pot over medium heat. Add onion and garlic, sauté until soft.
2. Stir in cumin, diced tomatoes, and chickpeas.
3. Simmer for 15-20 minutes to allow flavors to meld.
4. Season with salt and pepper before serving.

Beef and Vegetable Skewers

Loaded with lean protein and colorful veggies, these skewers are great for a quick grill session.

Ingredients:

• 1 pound beef sirloin, cut into cubes
• 1 red bell pepper, cut into squares
• 1 zucchini, sliced
• 1 onion, cut into wedges
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method:

1. Preheat the grill to medium-high heat.
2. Thread beef, bell pepper, zucchini, and onion onto skewers.
3. Brush with olive oil and season with salt and pepper.
4. Grill for 8-10 minutes, turning occasionally, until beef is cooked to your liking.

Greek Yogurt and Berry Parfait

A quick and refreshing protein-rich snack or breakfast option.

Ingredients:

• 2 cups Greek yogurt
• 1 cup mixed berries
• 1/4 cup granola
• 1 tablespoon honey

Cooking method:

1. In a glass, layer Greek yogurt, mixed berries, and granola.
2. Drizzle with honey.
3. Repeat layers as desired and serve immediately.