A post-workout meal should ideally include a good balance of protein and carbohydrates to help replenish energy stores and support muscle recovery.

Salmon and Quinoa Post-Workout Bowl


  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium chicken broth (for cooking quinoa)
  • 1 lb salmon fillets
  • 1 tablespoon olive oil
  • 1 lemon, juiced
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 2 cups mixed vegetables (e.g., broccoli, cherry tomatoes, bell peppers)
  • Fresh herbs (such as parsley or cilantro) for garnish
  • Optional: Avocado slices for extra creaminess


  1. Prepare Quinoa:
    • Rinse 1 cup of quinoa under cold water.
    • In a saucepan, combine quinoa and 2 cups of water or low-sodium chicken broth.
    • Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is cooked. Fluff with a fork.
  2. Prepare Salmon:
    • Preheat the oven to 400°F (200°C).
    • Place the salmon fillets on a baking sheet lined with parchment paper.
    • In a small bowl, mix olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.
    • Brush the salmon fillets with the mixture.
    • Bake for about 12-15 minutes or until the salmon is cooked through and flakes easily.
  3. Steam Vegetables:
    • Steam or lightly sauté the mixed vegetables until they are tender-crisp. This helps retain their nutrients.
  4. Assemble:
    • In serving bowls, layer the cooked quinoa, steamed vegetables, and baked salmon.
  5. 5. Garnish:
    • Garnish with fresh herbs (parsley or cilantro) and add avocado slices if desired.
  6. 6. Enjoy:
    • Drizzle with additional lemon juice if desired and enjoy your delicious and balanced post-workout meal!

This recipe provides a combination of high-quality protein from the salmon, complex carbohydrates from quinoa, and a variety of vitamins and minerals from the vegetables, making it an excellent choice for refueling after a workout.

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