If you’re adding more weightlifting and strength training sessions to your fitness routine, you’ll also need to make sure you’re eating right for maximum recovery and muscle building, too. After you’ve worked out, don’t wait too long to eat and be sure to look for nutrient-dense dishes that don’t skimp on the protein. Here are ten ideas, whether it’s mealtime or you’ve just got time for a quick snack:
1. Sliced Apple with Almond Butter
If you’re in between meals when you’ve finished at the gym, don’t wait hours to refuel. Instead, eat a lighter snack right within 30 minutes of working out so your body has the opportunity to recover, and you won’t get overly hungry. Apple with nut butter is a favorite for a reason—it’s filling, satisfying and delicious.
There are 17 grams of protein in a cup of edamame, along with plenty of fiber and potassium, too. We like to buy the frozen individual bags to have on hand for a snack that can be ready in minutes. Store in the freezer, then microwave and sprinkle with a dash of salt.
3. Greek Yogurt + Fruit + Wheat Germ
Greek yogurt, topped with your favorite fresh fruit is a tasty, sweet treat that won’t wreck your diet, providing your bod with plenty of calcium and protein. Sprinkle with nutty, crunchy wheat germ for the addition of vitamin E and folate.
4. Hard Boiled Egg
Glamorous it ain’t, but it’s ready when you are to give you a quick, filling, and inexpensive energy boost. Make them up ahead of time and store in your refrigerator whenever you’re craving something.
5. Quinoa and Black Bean Salad
Make a batch of this ahead of time and portion it out for a satisfying lunch that won’t cause you to drag by mid-afternoon.
6. Beef and Broccoli
A takeout favorite, lightened up at home but as delicious as ever.
7. Salmon and Brussels Sprouts with Ginger-Scallion Sauce
Healthy fats, plenty of protein and flavorful to boot—no wonder salmon is considered a Superfood. This dish is impossible to mess up, and it will please everyone at your table.
8. Banana + Protein Powder + Milk + Coffee
You’ll have to play around a bit to get the proportions right for you, but you’ll feel like you’re drinking a milkshake if you blend a good quality chocolate protein powder with ice, a splash of milk (and coffee, if you’d like) plus a ripe banana. So delicious!
9. Breakfast Burrito
Breakfast sandwiches got a bad wrap for being greasy, calorie-laden bombs, but with this delicious variation, you can indulge without the guilt.
10. Avocado Hummus + Whole Wheat Pita Chips
A fun variation on traditional hummus, made instead with white beans and avocado. It’s not hard to make these homemade, crunchy chips, which are infinitely better for you than reaching into a bag.