Post Workout Meal Options:
What is the best post-workout meal? The answer is simple (and not-so-simple): One that is designed to restore and rebuild muscle! Of course, if you’re not prepared to geek out about nutrition science, figuring out which foods have the right balance of protein, carbs, and everything else can be a bit confusing. Don’t worry, I’ve got you covered.
The 80 Day Obsession eating plan takes the guesswork out of post-workout nutrition by spelling out exactly which combination of Beachbody Portion Control Containers to eat and when, taking advantage of the optimal window for muscle protein synthesis. About 60-90 minutes after putting your muscles to the test in one of Autumn Calabrese’s core-burning, booting sculpting workouts, you’ll refuel with a meal made up of just the right amount of essential protein, vegetables, carbs, and healthy fat.
Autumn’s 80 Day Obsession workouts are different every single day, which will keep you on your toes – and make them that much more challenging. Trust us, you’ll be hungry when you’re done! So we came up with some delicious ideas to help make your post-workout grub fest oh-so satisfying. Don’t like an ingredient? Swap it out for something else on the food list for that color container.
You will use the 80 Day Obsession program guide to determine which calorie level meal plan is right for you, then check out the post-workout meals that are posted below. All of these dishes can be adapted for other calorie levels by adding or removing ingredients to make them match your meal plan’s prescribed containers. These post-workout meal ideas aren’t just for people doing 80 Day Obsession. They offer targeted nutrition to refuel after any workout and fit into all meal plans that use the Beachbody Portion-Control Containers.
(Photos and recipes courtesy of Beachbody)
Chicken Zoodles: 1 Green, 1 Red, 1 Yellow, 1 tsp.
Long ribbons of zucchini twirl around a fork like ramen or soba noodles in this dish that can be eaten hot or cold. Use a spiralizer or vegetable peeler to make zoodles, then quickly sauté them in a pan coated with nonstick spray until just cooked, about three minutes. Top with the remaining ingredients and stir to evenly distribute the oil and soy sauce.
- 1 cup zucchini noodles
- 4 oz. cooked chicken
- ½ cup shelled edamame
- 1 tsp. sesame oil
- 1 tsp. soy sauce
- chopped fresh ginger, green onions, Fresno chile (free foods; optional)
Turkey Burger: 1 Green, 1 Red, 1 Yellow, 1 tsp.
Instead of hitting the drive-through window, sink your teeth into a juicy, homemade turkey burger patty after your workout. Season lean ground turkey with salt, pepper, and any herbs or spices from the meal plan’s free foods list, then shape into 4 oz. patties. Grill or broil about 5 minutes per side. We used the oil to roast sweet potato bites. If you prefer to make this an open-faced sandwich, swap the sweet potatoes for a slice of whole grain toast, or half of a whole-grain English muffin and top with a teaspoon of mayonnaise in place of the oil.
- 2 large lettuce leaves
- 2 slices tomato
- 1 slice onion
- 1 (4 oz.) turkey patty
- ½ cup sweet potato
- 1 tsp. olive oil
Cottage Cheese Combo: 1 Green, 1 Red, 1 Yellow, 1 tsp.
Give cottage cheese a flavor update by combining it with juicy tomatoes, crunchy cucumber slices, and creamy garbanzo beans. A sprinkling of smoked paprika (or regular paprika, or chili powder if you prefer) adds bold, savory flavor.
- ¾ cup cottage cheese (2%)
- ½ cup garbanzo beans
- ½ cup cucumber
- ½ cup cherry tomatoes
- 1 tsp. olive oil
- dash smoked paprika
Chicken and Egg Bowl: 1 Green, 1 Red, 1 Yellow, 1 tsp.
There is no need to question which came first, just which one you will eat first – the chicken, or the egg? Both pack lean protein into this light and lovely grain bowl. We used brown rice, but you can swap in farro, barley, quinoa or another whole grain.