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Post-Workout

10-minute Protein Brown Rice Crispies Treats

Let’s face it – every now and then we get a hankering for something sweet. For me, it’s especially high after a workout! But regardless of “when” that moment is for you, when it comes you’re looking for something quick & easy to satisfy that sweet tooth before heading to the nearest convenience store and buying the

  • Ideas
  • Post-Workout
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    Slow Cooker Chicken & Quinoa Tortilla Soup

    When you’re in a pinch but needing something tasty, there’s nothing like a slow-cooker recipe to come to the rescue. Slow cookers are among the best “man cooking” machines. Just toss in the ingredients, walk away and return to a masterpiece. Plus, you can make some really hearty, muscle-building meals. So, crank up the slow cooker for

  • Chicken
  • Hard Gainer
  • High Carbs
  • Meal Prep
  • Post-Workout
  • Whipped Sweet Potato & Plantain Mash

    Need a new recipe to freshen up your meal prep for bulking season? I got you. With the fall upon us and the winter quickly approaching, many of us are looking for ways to pack on solid muscle while trying to stay as lean as possible.  Behold, my two favorite foods to help me recover from a

  • Hard Gainer
  • High Carbs
  • Meal Prep
  • Post-Workout
  • Hearty Quinoa Mac and Chili

    Two foods we have all come to love >> macaroni and cheese, and good ole’ Texas chili. So, why not combine these two amazing dishes to make a muscle-building meal and a family favorite? The good thing about chili is that nearly everyone has their own way of making it. So, it’s an easy meal to

  • Hard Gainer
  • High Carbs
  • Meat
  • Post-Workout
  • Rice Cooker Spanish Rice with Chicken & Shrimp

    When you’re in a pinch with little time and you don’t want to be stuck with a pile of dishes, use slow cooker recipes! They’re great because they allow you to multitask while your food is being cooked. And no worries if you don’t have a slow cooker – simply transform your rice cooker into a slow

  • Chicken
  • High Carbs
  • Ideas
  • Post-Workout
  • Seafood
  • play

    $3 Italian Meatballs in Butternut Squash Marinara

    This recipe is all kinds of amazing. It’s easy, delicious and budget friendly! For 5 days worth, it costs about $15, including the ingredients for the butternut squash marinara, so it averages about $3 per meal. Total win for your diet and your budget! Oh yeah, it’s pure #musclefood as well.

  • High Carbs
  • Meal Prep
  • Meat
  • Post-Workout
  • Epic BBLT – Bison, Bacon, Lettuce & Tomato Burger

    Whoever said that eating healthy is wimpy is misinformed, or just can’t cook…eh, maybe it’s a little of both. Ha! But, no worries! Here’s an epic Bison-Bacon-Lettuce-Tomato burger that should remove all doubt. And the cool thing about burgers is that they are easy to customize to increase or decrease calories and protein to meet your needs. So,

  • Meat
  • Post-Workout
  • Sandwiches
  • One-Skillet Healthy Paella

    Here’s a quick and easy take on a comfort meal favorite, paella.  This version is perfect for a post-workout meal, family dinner or your weekly meal prep. Regardless of when you eat it, just make sure that it’s on your menu! Your tastebuds and muscles will thank you. Boom.  

  • Meal Prep
  • Meat
  • Post-Workout
  • Seafood
  • Healthy BBQ Shepherd’s Pie

    This recipe is perfect for a family dinner or an epic post-workout meal. When I first had Shepherd’s Pie in Boston, MA, I was in “food love.” The flavors and textures of the dish were simply magical. But, the way it was/is prepared, does not ideally compliment my healthier lifestyle. So, I flipped the recipe!

  • Hard Gainer
  • Meal Prep
  • Meat
  • Post-Workout
  • 3-Ingredient Sweet Potato Waffle with Healthy & Creative Toppings

    Waffles so easy and delicious, your biggest problem will be deciding what to put on top. These also make great in-between meal snacks – just chop the waffles into pieces and you have protein and complex carbohydrate-rich treats. This recipe idea is great for “leaning out for the summer,” or “packing on some solid muscle.”

  • Hard Gainer
  • High Carbs
  • Ideas
  • Low Carbs
  • Meat
  • Post-Workout
  • Sweets & Snacks
  • play

    Fit & Healthy Chicken & Rice Enchilada Casserole

    Tex-Mex never looked so fit! This protein and complex carb packed casserole is just what your muscles and family ordered for dinner time.  It’s easy to customize for vegetarians or picky eaters. And the best thing is, it won’t break the bank!

  • Chicken
  • Meal Prep
  • Post-Workout
  • Pulled Chicken & Stuffed Sweet Potato Meal Prep Hack

    Don’t have a slow cooker or crockpot and you’re pressed for time?  Try cooking chicken breasts in simmering water and then pulling them apart. And the best thing is, depending on how much chicken breast you boil, you can divide it into different portions and flavor them differently so you can enjoy various flavors for the entire week! Chicken

  • Chicken
  • High Carbs
  • Post-Workout
  • Post Workout Lemon Ginger Chicken & Asparagus Stir-fry

    I whipped this up in 15 minutes to feed my muscles after an intense training session.  Simple recipe with ingredients you may have in your fridge and pantry.  Vegetarians can easily substitute chicken with tempeh or even portobello mushrooms.

  • Chicken
  • Low Carbs
  • Post-Workout
  • Cajun Tilapia Stuffed Red Potato

    Great meal to have following exercise or as a healthy dinner option! Lean protein, complex carbohydrate with a little bit of fat. If you’re not a fan of wild caught tilapia, use another white fish! If you’re making this for kids, you may need to remove the cayenne and go easy on the cumin.  

  • High Carbs
  • Meal Prep
  • Post-Workout
  • Seafood
  • play

    Budget Sweet Potato Lasagna Meal Prep

    Bodybuilding and eating healthy on a budget is possible! You just need a little creativity and a willingness to try new things. Instead of using pasta sheets, use slices of sweet potato. Not only is it delicious, but also it is heart healthy and a solid complex carbohydrate that you can integrate into your diet in

  • Meal Prep
  • Meat
  • Post-Workout
  • play

    Superman Hero Sweet Potato Slider Melts

    Every now and then a recipe comes along to save us from a boring, bland healthy diet. This was the one that saved the day for me. And if you let it, it can save you too! These sweet potato sliders can be prepped so you can enjoy throughout the week, are family & kid friendly and will not

  • Gluten-Free
  • Meat
  • Post-Workout
  • play

    Post-Workout Sweet Potato Brownies

    Your post-workout meal is one of the most important meals of the day.  Why?  Because this meal is all about recovery, refueling and re-feeding so that your muscles grow and your performance improves. Consuming carbohydrates after workouts helps to replenish glycogen stores – aka muscle energy – that have been emptied due to your workout.

  • Ideas
  • Low Carbs
  • Meal Prep
  • Post-Workout
  • Vegetarian
  • BBQ Bison Pizza on Naan

    Sometimes there’s either just not enough time, or admittedly, I’m just not in the mood to cook. We’ve all experienced those moments. So, one product I always keep in my freezer is whole wheat naan bread.  Not only is it delicious, but also it’s also a healthy complex carbohydrate that I can use to make a

  • High Carbs
  • Ideas
  • Meat
  • Post-Workout
  • When Without? BBQ Chicken Stuffed Sweet Potato

    Since I have been traveling more lately, I find it challenging – yet doable – to stay disciplined and follow a diet that complements my fitness goals. However, I gotta admit that when I finally am able to return home, sometimes the last thing on my mind is grocery shopping. To ensure I do not ransack the

  • Fitness
  • Ideas
  • Post-Workout
  • Cajun Mashed Plantains aka Mofongo with Shrimp

    Need a new complex carbohydrate to freshen your meal prep, refuel your your body post-workout and/or provide energy? Try adding plantains to your diet to pack on muscle or provide a healthy alternative to potato. This is a “fusion” recipe where I take a traditional Puerto Rican dish and add a little Southern cajun flavor!

  • Hard Gainer
  • High Carbs
  • Post-Workout
  • Seafood
  • BBQ Salmon Pizza on Naan

    Here’s a fail proof recipe to satisfy your taste buds after a nice workout or long day. Rich in protein, complex carbohydrates and healthy fat! It’s easy to customize for you and your family and only takes about 20 minutes.

  • High Carbs
  • Post-Workout
  • Seafood