Post-workout meals and shakes
Quick meals and protein shakes for after you train, sorted with the most protein first. Each one pairs plenty of protein with carbs to refuel, and every one is ready in 20 minutes or less.
73 recipes. Nutrition is estimated per serving from USDA data.
20 minChicken and rice bowl
20 minChicken parmesan
15 minVietnamese chicken salad (goi ga)
14 minBuffalo chicken wraps
14 minChicken Caesar wraps
20 minCopycatCopycat KFC chicken bites
20 minChicken tinga tostadas
18 minCopycatCopycat Chick-fil-A chicken sandwiches
10 minEgg and turkey breakfast bagel
5 minBerry protein smoothie
10 minTuna and white bean salad
20 minCopycatCopycat Chick-fil-A nuggets
20 minChicken souvlaki with tzatziki
20 minHomemade chicken nuggets
17 minShrimp, mango and rice noodle salad
18 minFish tacos with lime slaw
20 minChicken ramen stir-fry
18 minBBQ pulled chicken sliders
16 minCajun salmon with corn salsa
20 minAir fryer chicken tenders
18 minCarne asada tacos
20 minHot honey chicken
15 minMonte Cristo sandwiches
17 minChipotle shrimp tacos
15 minShrimp fried rice
17 minPork schnitzel with apple slaw
20 minClassic chicken quesadillas
20 minQuick beef pho
15 minTurkey cranberry panini
18 minChicken enchilada skillet
20 minSkillet pork al pastor tacos
18 minGreek chicken pitas with tzatziki
20 minTurkey taco skillet
15 minChicken pad see ew
18 minChicken pesto pasta salad
5 minChocolate peanut butter protein smoothie
15 minHoney garlic salmon
19 minShrimp and avocado rice paper rolls
20 minCamp stove chili mac
17 minMapo tofu
20 minQuick skillet paella with shrimp and chorizo
17 minBodega bacon, egg and cheese
19 minGochujang chicken bites
19 minLemongrass chicken banh mi
20 min20-minute chicken noodle soup
10 minSpicy tuna rice bowl
20 minChicken tortilla soup
20 minCopycatCopycat Wendy's chili
20 minBeef gyros
19 minLeftover turkey noodle soup
18 minChicken fajitas
17 minLeftover stuffing waffles
20 minHawaiian chicken kebabs
17 minCroque monsieur
5 minGreek yogurt protein bowl
10 minEgg drop ramen
20 minLeftover ham and cheese sliders
19 minAir fryer coconut shrimp
14 minClassic tuna melt
18 minSalmon burgers with lemon-dill mayo
8 minSmoked salmon scrambled eggs
15 minMoules marinières
20 minJack-o'-lantern quesadillas
20 minAir fryer hot honey chicken bites
18 minChicken salad croissants
13 minTurkish eggs with chili butter
19 minAvgolemono soup with orzo
15 minProtein pancakes
18 minChorizo, potato and egg breakfast tacos
5 minCoffee protein shake
18 minCopycatCopycat McDonald's McGriddles
18 minSmoked salmon bagel board
5 minCottage cheese bowl with pineapple and honey
After exercise, a meal with protein and carbs helps your body recover. Many people aim for roughly 20 to 40 grams of protein, which is what most of these deliver, from chicken and rice bowls and tuna bowls to protein pancakes, breakfast bagels and shakes.
Shakes are the fastest option when you are short on time; a proper meal within a couple of hours works just as well. Nutrition numbers are estimates per serving from USDA food data.
Common questions
What should I eat after a workout?
A meal or snack with protein and carbs: chicken and rice, eggs on a bagel, Greek yogurt with fruit or a protein smoothie with banana. The protein helps your muscles recover and the carbs refill your energy.
How much protein should I eat after a workout?
Around 20 to 40 grams is a common target for one meal. Most of the recipes on this page land in that range; the exact amount you need depends on your size and training.
How soon after a workout should I eat?
Within a couple of hours is fine for most people. If your next proper meal is a while away, a quick shake or a cottage cheese bowl bridges the gap.
Do I need protein powder?
No. Chicken, tuna, eggs, Greek yogurt and cottage cheese all work. Powder is simply a fast, convenient option in a shake.