Easy Post-Workout Meal Ideas!

Hey guys!

Have you ever wondered…

“What should I eat after my workout?”

It’s actually not too complicated. All you want is for your meal to have some protein for muscle repair and some carbs to replenish the sugars you burned. You don’t want too much fat or fiber at this meal, but you definitely want some in your other meals during the day.

And WHEN should you eat your meal? The “magic window” is within the 30 minutes right after you finish your workout. This is optimal. But any where within the half hour or the hour should is pretty good. If you’re limited on time or your gym is far from your home, you have 2 options:

  1. Pre-make your meals a head of time and bring em with you to the gym in some tupperware.
  2. If you’ve got even less time, just throw all the ingredients in a bag (skip the cooking) and eat it caveman style after your workout!

#2 isn’t exactly the most beautiful thing in the world, but ya know, it gets the job done!! Here are 3 SUPER delicious post workout meals that are SOOOO EASY to make. Plus, they taste amazing. Forget chicken and broc. This is the next level of culinary fitness!



Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Cook Time: 2 min


  • 1 large apple, peeled and sliced thin
  • 2 teaspoons granulated sweetener, honey or maple syrup
  • 1/2 teaspoon cinnamon
  • 3/4 cup vanilla Greek yogurt (or yogurt of choice)
  • 1 tablespoon chopped walnuts or pecans (optional)


  1. Place apples in a bowl, mug or Mason jar and sprinkle with sweetener and cinnamon.
  2. Cover with plastic wrap and microwave for 2 minutes. Carefully remove wrap, top with yogurt, and serve.

Nutrition Info:

Calories: 274 | Protein: 18g | Fat: 5g | Net Carbs: 37g | Fiber: 6g



Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min


  • 1/2 cup low-fat cottage cheese
  • 1/2 ripe medium banana
  • 2 tablespoons granola
  • 1 teaspoon honey (or stevia to taste)
  • 1 teaspoon coconut flakes (optional)


  1. Add the cottage cheese and banana to a small food processor or mini blender.
  2. Process until smooth. Stir in sweetener. Top with granola, coconut, if using, and serve.
  3. If desired, stir sweetener into the purée. Drop granola into the bottom of 2 Popsicle molds, fill with cottage cheese mixture and add a few more granola pieces. Freeze overnight in Popsicle molds for a true “grab and go” post-workout meal.


Nutrition Info:

Calories: 221 | Protein: 14g | Fat: 5g | Net Carbs: 33g | Fiber: 4g




Yield: 1 serving

Serving Size: 2 cakes

Prep Time: 5 min


  • 2 rice cakes
  • 2 tablespoons almond butter
  • 1/2 cup raspberries or sliced strawberries


  1. Spread one tablespoon of almond butter on each rice cake
  2. Top with berries, and serve.

Nutrition Info:

Calories: 292 | Protein: 9g | Fat: 19g | Net Carbs: 20g | Fiber: 8g

OK, I can’t even choose right now. All look so good. Which one would you like to devour post-workout!!?

16 thoughts on “Easy Post-Workout Meal Ideas!”

There are 16 comments posted by our users.

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  1. Arthur says:

    It is a useful article, much obliged for sharing delectable and good meals.

  2. Joud.Meqdadi says:

    you dont have the recipe for the popsicles 🙁

  3. JadeSalony says:

    Yumm I love the rice cake idea….almost like a healthy PB&J 🙂

  4. Jessi Summers says:

    Hi Cassey, would you recommend any of these snacks for post cardio or strength workouts in particular? Haven’t quite figured out the rhythm from the 101 post… thank you! 😀

  5. Tori says:

    Please make more snack videos they are sooo helpful!

  6. Anon says:

    Awesome – can you please post more for us plant based peeps? 🙂 🙂

  7. Eloise Bonel says:

    Oh Cassey, you had me at baked apples and greek yogurt. LOVE ITTTTTTT! <3<3<3

  8. All very yummy recipes! Hope everyone else can benefit from them. I personally can’t have any of these since I eat keto and I am generally not hungry after a workout and prefer to move through my day after my workout, heading to classes and whatnot and then eating later on.

  9. Paige says:

    Why is it that you shouldn’t have too much fat after your workout? I always have banana pancakes with PB so now I’m wondering if it’s not the best choice!


    1. blogilates says:

      It’s more that you should use those calories towards carbs and protein rather than fat. At this very moment post workout, you NEED carbs to refuel and protein to rebuild muscle.

      1. Amanda says:

        I see that-but the third snack option has 19g of fat. Wouldn’t that be considered high fat for a snack?

  10. Katy Fox says:

    I love your rezepies <3


    1. blogilates says: