Nov 15 2021 | Kimberly Bowman, MS, CNP
As we push through the halfway mark of Challenge, prioritizing post-workout nutrition is key for maximizing progress. Whether you’re cooking at home or ordering Challenge prepared meals, meal planning makes it easier to stay accountable and on track to a healthy eating routine. Consuming quality food after a workout ensures your body can recover efficiently from high intensity training. Wholesome foods such as fruits, veggies, whole grains, nuts, and quality plant or animal-based protein provide essential nutrients that promote positive changes in body composition. Prioritizing some time to meal prep at home (or planning out when to have your prepared meals) is not only healthier than eating out but also much more cost-effective. Having healthy, nutritious meals ready-to-go in advance of the week means you’ll be less inclined to purchase take-out meals which often contain excess sodium, refined sugar, or processed hydrogenated oils. On top of this, you’ll be more mindful about consuming quality food throughout the day which is optimal for metabolic efficiency and blood sugar regulation. Waiting until you reach a 10/10 on the hunger level scale means we’re more likely to succumb to late-afternoon/evening snack cravings for sugary, highly processed food.
Meal planning doesn’t mean you have to stick to the same meal every single day! Each week of your Challenge custom meal plan is different from the previous week and includes a variety of breakfast, lunch, dinner and snack recipes. This not only makes it easier to eat healthier but also allows you to get plenty of variety in your eating routine so you can enjoy all the foods you love! Not to mention the Challenge recipe portal has over 2000 simple recipes for you to browse including a number of decadent desserts. Our Nutrition team is constantly working to develop new healthy recipes for you to incorporate into your customized meal plan. Check out these 4 newly developed breakfast recipes below including options for those who are following either the vegan, vegetarian, or mainstream Challenge meal plan.
We want to hear from you! Let us know what you think of these new Challenge recipes in our recipe portal by clicking ‘provide feedback on this recipe’ located under each recipe’s list of ingredients.
Mexican Breakfast Bowl
Serving Size: 3
Meal Plan: vegetarian/mainstream
Calories: small: 349 | med: 444 | large: 691 | extra large: 906
Meal Time: 60-90 min. after AM workout
Supercharge your morning with one of our favorite and most flavorful brekkie bowls. Protein-packed black beans, omega-3-rich avocados, and nutrient-dense, fresh veggies are a go-to post-workout breakfast option for those who are vegetarian! Packed with antioxidant-rich nutrients and seasonings including paprika, cumin, and coriander make this homemade bowl not only deliciously satisfying but an ideal post-workout recovery meal.
What you’ll need:
3 medium eggs
1/2 tsp cumin
1/2 tsp ground coriander
1/2 tsp smoked paprika
Pinch Himalayan salt
8.9 ounces canned black beans, rinsed and drained
1.8 ounce brown onion, diced
0.2 fl.oz olive oil
2.2 ounce green capsicum/bell pepper, diced
4.3 ounce sliced avocado
0.75 lime, cut into 3 wedges
4.3 ounce cherry tomatoes, sliced
1.1 ounce baby spinach leaves
2.5 ounce brown rice
6 fl.oz water
0.2 ounce fresh coriander, finely chopped
See full recipe for cooking instructions.
Coconut and Pineapple Protein Pancakes
Serving Size: 2
Meal Plan: vegan/vegetarian/mainstream
Calories: small: 344 | med: 446 | large: 704| extra large: 894
Meal Time: 60-90 min. after AM workout
Who doesn’t love fluffy homemade pancakes for breakfast? This powerhouse pancake recipe is quick and easy to prepare while also providing the perfect amount of post-workout protein. Add some F45 Fuel Vanilla Protein (or your favorite vegan alt. protein powder) with fresh pineapple and coconut for a sweet and healthy breakfast you can look forward to after a morning workout!
What you’ll need:
1.3 ounce F45 Fuel Vanilla Protein Powder or Vegan alternative
1.8 ounce plain flour
3.4 fl.oz unsweetened almond milk
1 tsp baking powder
½ tsp vanilla extract
1.8 ounce pineapple
2.9 ounce pineapple
0.6 ounce coconut flakes
1 ½ tsp maple syrup
2.8 fl.oz canned coconut milk
See full recipe for cooking instructions.
Berry Breakfast Crumble
Serving Size: 3
Meal Plan: vegan, vegetarian, mainstream
Calories: small: 349 | med: 450 | large: 698 | extra large: 892
Meal Time: 30-60 min. after AM workout
Looking for a healthy yet quick grab-and-go breakfast after a long workout. This berry breakfast crumble can be prepped early on in the week so you can avoid cooking throughout the week. This fibre-rich combination of rolled oats, sunflower seeds, and almonds provide an excellent source of carbohydrates and protein to support workout recovery. Top off the crumble with some fresh or frozen berries and you have yourself an easy, light breakfast that’ll curb cravings and help you stay energized and on-track.
What you’ll need:
5.3 ounce frozen blueberries
5.3 ounce frozen raspberry
0.3 fl.oz vanilla extract
2 tsp cinnamon
3.6 ounce rolled oats
0.8 ounce sunflower seeds
0.8 ounce chopped almonds
0.2 fl.oz melted coconut oil
0.2 fl.oz maple syrup
3.6 ounce coconut yogurt
See full recipe for cooking instructions.
Boiled Eggs with Spiced Breakfast Beans
Serving Size: 2
Meal Plan: vegetarian, mainstream
Calories: small: 342 | med: 441 | large: 701 | extra large: 892
Meal Time: 60-90 min. after AM workout
This tasty, vegetarian brekkie recipe is packed full of protein and fibre and can be prepped in less than 20 minutes. Paprika-seasoned cannellini beans and eggs are the perfect protein combination to help your body recharge and recover after a long training session. Consuming quality protein in the morning not only jumpstarts your body’s metabolism but it also helps to curb hunger cravings later on in the day.
What you’ll need:
11 ounce canned cannellini beans
0.2 fl.oz olive oil
2.2 ounce brown onion
2 garlic clove
3.6 ounce red bell pepper/capsicum
11 ounce canned crushed tomatoes
1 tsp smoked paprika
0.2 ounce parsley
2 eggs
0.9 ounce crumbled feta cheese
Pinch himalayan salt & pepper
See full recipe for cooking instructions.
Related articles:
3 Powerhouse Pancake Recipes for the Ultimate Post-Workout Brunch
High-Protein Post-Workout Snacks
