10 healthy post workout meal ideas to power your day

Published September 13, 2025

Finishing a tough workout requires you to fuel your body to keep your energy up for whatever comes next. Whether it’s a simple tuna avocado wrap or protein smoothie, we’ve compiled a list of ten healthy post-workout meal ideas to help you make it easy. Each post workout meal is packed with healthy nutrients to help you stay energized.

Post workout meal idea #1: Grilled chicken with quinoa and roasted vegetables

Grilled chicken with steamed broccoli and quinoa.

Avg calories: 450 | Fat: 12g | Carbs: 38g | Protein: 40g | Sodium: 380mg

This meal checks all the boxes for solid recovery. Grilled chicken gives your muscles the protein they need to rebuild, while quinoa offers a steady stream of energy thanks to its complex carbs and fiber. Add in roasted veggies like broccoli, bell peppers, and sweet potatoes for a colorful dose of vitamins, minerals, and natural anti-inflammatories that support your body after a tough day.

Post workout meal idea #2: Tuna avocado wrap on whole grain tortilla

Tuna avocado wraps on a table with lime.

Avg calories: 420 | Fat: 18g | Carbs: 30g | Protein: 35g | Sodium: 520mg

When you need something quick, filling, and portable, a wrap always delivers. Packed with tuna and avocado to bring that creamy texture, this wrap is tasty and nutritious. It has the lean protein and omega-3s to help with muscle repair and inflammation, and healthy fats for fueling your body. Wrapped in a fiber-rich whole grain tortilla, it’s a balanced bite that keeps your energy steady, perfect for having after a workout as a healthy meal.

Post workout meal idea #3: Greek yogurt with berries, chia seeds, and granola

Healthy breakfast. Bowl of greek yogurt with oat granola, fruits, nuts, honey and chia seeds. Top view.

Avg calories: 350 | Fat: 10g | Carbs: 32g | Protein: 28g | Sodium: 150mg

Greek yogurt is one of the most versatile high protein foods to incorporate into your diet. A simple greek yogurt with berries can pack well over 28g of protein depending on how much you serve. Berries add natural sweetness and antioxidants, chia seeds offer omega-3s and fiber, and a little granola gives it the carbs you need to re-fuel your muscles. It’s easily one of the easiest and healthiest post-workout meal ideas to use in your diet.

Post workout meal idea #4: Egg and veggie breakfast burrito

Healthy high protein burritos with eggs, bell peppers, sweet potato, black beans on whole wheat tortillas with grated cheese, top view. Healthy breakfast on wooden table.

Avg calories: 480 | Fat: 16g | Carbs: 40g | Protein: 30g | Sodium: 600mg

If you’re fueling up after a morning workout or long shift, this burrito hits the spot. Eggs and black beans are both high-quality protein sources to help with muscle repair. You can also add in some spinach and cheese for taste if you really want to round it out. This wrap can be meal prepped and frozen as well, making it a top choice for a post workout meal.

Post workout meal idea #5: Salmon with brown rice and steamed greens

Salmon with brown rice and steamed greens on a table.

Avg calories: 500 | Fat: 22g | Carbs: 35g | Protein: 42g | Sodium: 400mg

This meal is as nourishing as it is satisfying. Salmon is packed with protein to repair muscles and omega-3s to help reduce post-workout inflammation. Brown rice brings back your energy stores with complex carbs, and steamed greens like kale or bok choy round things out with fiber, iron, and other key nutrients. It’s a simple, clean option that works well for lunch or dinner.

Post workout meal idea #6: Smoothie with banana, whey protein, and peanut butter

Avg calories: 380 | Fat: 14g | Carbs: 30g | Protein: 30g | Sodium: 220mg

This smoothie is a go-to for busy mornings or post-gym fuel-ups. Bananas help restore potassium lost through sweat, peanut butter brings in healthy fats and flavor, and whey protein gives your muscles what they need to recover. A handful of spinach blends right in for an easy boost of iron and antioxidants, no fork or plate required.

Post workout meal idea #7: Cottage cheese with strawberries and granola

Avg calories: 320 | Fat: 12g | Carbs: 18g | Protein: 28g | Sodium: 400mg

This combo is light, refreshing, and surprisingly filling. Cottage cheese delivers casein protein, which digests slowly and keeps you fueled long after your workout. Strawberries add a touch of natural sweetness and granola gives it a satisfying crunch to tie it all together.

Post workout meal idea #8: Turkey and hummus lettuce wraps

Asian minced meat lettuce wraps on wooden background.

Avg calories: 310 | Fat: 10g | Carbs: 15g | Protein: 28g | Sodium: 380mg

Another great wraps on the list is a hummus and turkey wrap. Lean turkey breast provides the protein, while creamy hummus adds plant-based protein and a dose of healthy fats. If you want to go lower carb, you can also use crisp lettuce instead. Toss in some grated carrots or cucumber slices for extra crunch and fiber.

Post workout meal idea #9: Oatmeal with almond butter, sliced banana, and protein powder

Avg calories: 420 | Fat: 15g | Carbs: 40g | Protein: 30g | Sodium: 150mg

This bowl is the definition of comfort food with a purpose. Oats provide steady-burning carbs to refill your tank, while a scoop of protein powder helps your muscles bounce back. It’s a simple, satisfying meal that works any time of day.

Post workout meal idea #10: Shrimp stir-fry with brown rice and mixed vegetables

Spicy Shrimp Fried Rice with Vegetables. Yellow plate with wooden chopstick on dark slate table. Chinese, asian, authentic food concept.

Avg calories: 460 | Fat: 13g | Carbs: 38g | Protein: 35g | Sodium: 500mg

This meal comes together fast and packs a flavorful punch. Shrimp is a lean source of protein that cooks in minutes, making it great for busy weeknights or meal prep. Toss in a mix of colorful veggies like bell peppers, snap peas, and carrots for fiber and antioxidants. Serve it over brown rice for complex carbs, and use low-sodium soy sauce or tamari to keep the flavor high and the salt low.

Things to consider for making healthy post workout meals

What you eat afterward plays a big role in how your body recovers. The best post-workout meal is the one that works for your body, your schedule, and your goals. Here are a few key things to keep in mind when planning your post workout meals:

Protein for muscle repair: Your muscles need protein to rebuild and grow. Aim for 20 to 40 grams of high-quality protein after a workout to support recovery and prevent muscle breakdown.
Carbohydrates to refill energy stores: Carbs help restock glycogen, the energy stored in your muscles. Mix simple carbs (like fruit) with complex carbs (like brown rice or oats) for both quick and lasting fuel.
Electrolytes and hydration: Sweating depletes essential minerals like sodium, potassium, and magnesium. Rehydrate with water, and consider adding electrolyte-rich foods like bananas, leafy greens, or even a pinch of salt if needed.
Anti-inflammatory ingredients to promote recovery: Ingredients like turmeric, ginger, salmon, and dark leafy greens can help reduce inflammation and soreness after a tough workout.
Meal size based on goals: Bigger meals with more carbs and protein can help if you’re trying to build muscle or recover from intense activity. Smaller, lighter meals work well for general fitness or weight maintenance.

Looking for snack-sized options instead? Check out our favorite energy balls and bites, or browse the healthiest energy drinks to stay fueled all day without a heavy meal.

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