After a long workout, the best thing you can do is refuel your body. Making sure you’re getting enough proteins and carbs post-workout is essential to building and repairing the muscles you just pushed—without that fuel, the muscle will have nothing to replenish itself with and you may suffer from injuries.
That being said, we are firm believers that eating “bad foods” doesn’t make you a bad person or bad at fitness. We believe in balance. To work hard in the gym, but enjoy the foods you love. Food can be a reward if you need it to push you through a workout, but most importantly it should be fuel first.
Check out these comfort food recipes that will give you something to look forward to after your workout but have that healthy twist so you can feel good about refueling with the foods you love.
Protein-Packed Mac and Cheese
- 1 handful Baby spinach
- 4 cups Broccoli florets
- 1 box Barilla chickpea rotini (or pasta of your choice)
- 1 Sea salt and pepper
- 1 tbsp Butter, organic
- 1 1/2 cups Cheddar cheese, reduced fat
- 1 Laughing cow spreadable cheese, wedge
- 1 cup Milk
- Bring a large pot of water to a boil. Add chickpea rotini pasta, return to a boil and cook for a total of 8 minutes, adding in the broccoli florets at the four-minute mark. Drain pasta and broccoli.
- In the same large pot over low/medium heat add butter, milk, salt, and pepper. Once the butter has melted add in drained pasta and broccoli, spreadable cheese wedge, and shredded cheese. Let cheese melt a little, about 30 seconds. Use a spoon to stir everything together until the pasta is well coated with cheese, adding more cheese if needed. Add in chopped baby spinach and toss until wilted.
- Serve immediately with additional salt and pepper, if needed.
Recipe provided by eatingbirdfood.com.
- 1 lb. ground turkey or ground chicken
- 1/4 cup plain, non-fat Greek yogurt
- 1 large egg
- 2 tablespoons finely diced onion
- 1 tablespoon Worcestershire sauce
- 2 garlic cloves, minced
- 1 teaspoon dried parsley
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon poultry seasoning
- Burger toppings desired: cheese, pickles, lettuce, tomato, onion, avocado, etc.
- 4 Thomas’ English Muffins
- Combine all the ingredients in a large bowl and mix just until combined, being careful not to over mix. Divide the mixture into 4 balls and form into patties about 3/4 of an inch thick.
- To prevent burgers from taking a dome shape when grilling, use your thumb or the back of a spoon to make a small indention in the middle of the patty. Cover with plastic wrap and place the patties in the fridge or freezer for about 15 minutes prior to grilling.
- Heat your grill to medium-high heat (400-450ºF.) and coat the grill with non-stick spray to prevent sticking. If cooking inside, heat a large skillet or griddle pan to medium-high heat and coat the pan with non-stick spray. Cook or grill for 5 to 8 minutes per side, until internal temperature is 160ºF-165ºF, flipping half-way through.
- Remove from grill or pan and cover with foil for at least 3 to 5 minutes or until internal temperature reaches 165ºF.
- While burgers are resting under foil, Half Thomas’ English Muffins by using a fork or your fingers to work them open. Do not use a knife – we want to keep the “nooks and crannies texture” undisturbed and toast.
- Add burger to toasted Thomas’ English Muffins and top with your choice of burger toppings. Enjoy!
Recipe provided by kimscravings.com.
- 1 whole cauliflower head cut into florets
- 1 egg
- 1 cup shredded mozzarella cheese
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ cup store-bought pizza sauce
- 1 cup shredded mozzarella cheese
- Fresh basil leaves
- Preheat oven to 425°F. Line a baking sheet with parchment paper; set aside.
- To make the cauliflower crust, cut the cauliflower into florets, then add them to a food processor and pulse until finely grated like rice; makes about 2-3 cups.
- Transfer to a microwave-safe bowl. and cook for about 5 minutes, or until softened. Place the cooked cauliflower on an open cheesecloth or dish towel and allow it to cool. When it’s cool to the touch, wrap the cauliflower in the towel and squeeze out all the excess water so it is as dry as possible.
- Transfer to a dry bowl. Add the eggs, shredded mozzarella, Italian seasoning, and garlic powder, stir to combine.
- Spread into the desired shape on a baking sheet lined with parchment paper. Bake in preheated oven for 15-20 minutes.
- Increase the oven temperature to 450F. Add the sauce and cheese and any other toppings and bake until the cheese is melted. Serve immediately while warm with fresh basil, if desired.
Recipe provided by feelgoodfoodie.net.
Give them a try!
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