High-Protein Post-Workout Recovery Meal Plan for Muscle Gain
Ingredients Chicken breast (grilled or baked) Salmon fillet or white fish Lean ground turkey or beef Eggs or egg whites Greek yogurt or cottage cheese Lentils, chickpeas, or black beans Quinoa, brown rice, or oats Sweet potatoes or butternut squash Avocado, nuts, and seeds Olive oil or avocado oil Fresh vegetables (spinach, broccoli, bell peppers, tomatoes) Starting Guide Aim for 20–30g of protein in each post-workout meal. Include complex carbs and healthy fats for balanced recovery. Structure meals: breakfast, snack, lunch, snack, dinner, post-workout shake. Meal prep proteins, carbs, and veggies in advance for convenience. Eat your post-workout meal within
