Expert in nutrition and fitness, Mila Hayes understands that recuperation depends on refuelling your body following an exercise. She lists some of her best high-protein bowls to help you stay energised, rebuild muscle, and heal.
One power bowl using chicken and quinoa
Her preferred post-workout dinner is a chicken and quinoa power bowl. “Quinoa is a complete protein, which means it contains all nine essential amino acids, so ideal for muscle recovery,” Mila says. She tosses it with grilled chicken breast, some spinach, cherry tomatoes, and olive oil drizzling. “This bowl will keep you full and satisfied because it is heavy in protein and fibre.”
2. Sweet Potato Bowl with Tofu
Mila advises a tofu and sweet potato bowl for people who enjoy plant-based meals. “Tofu is packed with protein; when combined with roasted sweet potatoes, you get a great, nutrient-dense mix that aids in muscle repair,” she explains. For a further boost of fibre and good fats, toss in some steamed broccoli and sprinkle sesame seeds.
3. avocado bowl and salmon
Mila enjoys a salmon and avocado bowl if you want something more omega-3-rich. “Salmon is high in protein and good fats, which are vital for recovery and lowering of inflammation following a hard workout,” she says. She serves the salmon alongside brown rice, avocado, cucumbers. “Avocado’s good fats keep you feeling full and satisfied.”
4. Greek yoghurt and bowl of berries
Should you be yearning something lighter, Mila advises a Greek yoghurt and fruit dish. “Greek yoghurt is high in probiotics and protein, which is fantastic for digestion and muscle recovery,” she notes. For a cool, protein-packed snack toss fresh berries, chia seeds, and a drizzle of honey.
5. Turkey and Veggie Bowl
Mila suggests a turkey and vegetable bowl as a good savoury and filling choice. “Ground turkey is a lean protein source that assists with muscular repair,” Mila says. She loads it with quinoa, bell peppers, and sautéed spinach. “Everyone searching for a balanced, high-protein post-workout meal will find ideal fit in this bowl.”
