"Fuel Your Recovery" Recipes

Below are some of my favorite post-workout meals. If you are not able to sit down to a meal within the “window”, the smoothie will be sufficient until you can eat your next meal. (Note: you can double the recipe and nutrition, or halve the recipe and nutrition, based on your needs.)

Sweet Potato Hash (14 grams Protein, 34 grams Carbohydrates)

Sweet Potato 2.jpg


  • 1 medium sweet potato

  • 1 Egg + 1 Egg White

  • 1/2 Avocado

  • Additional vegetables like tomatoes, peppers, broccoli, spinach, etc. are always encouraged, but not necessary


  1. Dice sweet potato and cook in a pan, with any additional vegetables.

    Note: You may also puncture the sweet potato with a fork, and microwave on high for 4 minutes or until soft. Remove the skin and mash the inside.

  2. In a separate pan, cook eggs to your preference (scrambled, over-easy, etc.) once the potato is done cooking (otherwise your eggs may get cold!)

  3. When cooked, top sweet potatoes with eggs and add sliced avocado. Season with salt and pepper.

Super Oatmeal (17 grams protein, 53 grams Carbohydrates)


  • 1 Cup Oatmeal

  • 1 Tbsp Flax Seed

  • 1/2 ounce of Almonds (or walnuts)

  • 1 small banana (or fruit preference)

  • 1 Hard Boiled Egg


  1. Cook oatmeal as directed.

  2. Top with flax seed, almonds and banana.

  3. Enjoy with an egg on the side!

Green Protein Smoothie (39 grams Protein, 35 grams Carbohydrates)



  • 1-2 handfuls of Spinach

  • 1/2 cup frozen mango

  • 1 small Granny Smith apple, diced

  • 1 Tbsp Flax Seed

  • 1 scoop Vanilla Protein Powder*

  • Water as needed


  1. Add ingredients to a blender and add water. For thinner smoothies, add more water.

    *Protein powder nutritional from VEGA Plant Based Protein Powder - Post Workout. Your protein may differ based on the powder used.