Fuel your recovery with these 5 easy meals. Each recipe has 5–6 ingredients, is under 400 calories, and packs 30+ grams of protein.
1. Grilled Chicken & Sweet Potato Bowl
Macros: 360 calories, 35g protein, 35g carbs, 8g fat
Ingredients:
- 120g grilled chicken breast
- 150g roasted sweet potato
- 50g steamed broccoli
- 1 tsp olive oil
2. Protein Smoothie
Macros: 350 calories, 32g protein, 40g carbs, 5g fat
Ingredients:
- 1 scoop whey protein (30g)
- 1 medium banana
- 150g frozen mixed berries
- 200ml almond milk (unsweetened)
- 5g chia seeds
3. Turkey & Avocado Wrap
Macros: 380 calories, 33g protein, 32g carbs, 10g fat
Ingredients:
- 100g lean turkey slices
- 1 large low-calorie wrap (~50g)
- 50g avocado (sliced)
- 50g spinach
- 10g mustard or light mayo
4. Cottage Cheese & Fruit Plate
Macros: 340 calories, 32g protein, 30g carbs, 8g fat
Ingredients:
- 200g low-fat cottage cheese
- 100g sliced pineapple or mango
- 10g crushed almonds
5. Egg White & Veggie Scramble
Macros: 370 calories, 33g protein, 28g carbs, 10g fat
Ingredients:
- 200g liquid egg whites
- 50g diced bell peppers
- 50g diced zucchini
- 5g olive oil
- 50g avocado
