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Workout Recovery Meal Plan

Breakfast: Baked Pumpkin Oatmeal

10-12 Servings

Ingredients:

  • 3 cups old fashioned or quick oats or gluten free oats
  • ½ cup of wheat/oat bran (or add extra ½ cup of oats)
  • 1 apple, blended
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • 1 ½ cups pureed pumpkin (from can, no sugar added)
  • 2 Tbsp. melted butter or coconut oil
  • 2 eggs
  • 1.5 cups of milk or fortified milk alternative
  • ¼ cup of skim milk powder (optional)
  • 2 tsp. vanilla
  • 1 Tbsp. cinnamon
  • ¼ tsp. all spice
  • ½ tsp. nutmeg
  • 1 tsp. ground ginger
  • 2 Tbsp. brown sugar for the top 

Directions:

  1. Preheat oven to 350 °F
  2. Blend apple with milk and pumpkin puree in blender
  3. In a large mixing bowl mix together all ingredients except for the brown sugar
  4. Spread mixture into a greased 9×13 pan
  5. Sprinkle brown sugar over top
  6. Bake for 20-25 minutes

Serve warm with vanilla 0% Greek yogurt or nut butter on top!

Nutritional analysis per serving (with skim milk powder): 146 calories, 3.6 g fat, 4.8 g protein, 24.1 g carbohydrate,  3.6 g fibre, 149 mg sodium

 


Lunch: Warm Spinach Salad

6 Servings

Ingredients:

Salad

  • 10 cups fresh spinach, washed
  • 1 red pepper, chopped into bite size pieces
  • 1 bunch of asparagus (about 12 spears), ends removed, chopped into bite size pieces
  • ½ red onion, diced
  • ¼ cup snow goat cheese or feta cheese

 Dressing

  • 3 Tbsp. olive oil
  • 5 Tbsp. balsamic vinegar
  • 1 garlic clove, crushed
  • Salt and pepper to taste

Directions:

  1. Place all dressing ingredients in a bowl and whisk together
  2. Add 1 Tbsp. of dressing to a sauté pan over medium heat.  Add pepper, onion and asparagus to pan.  Sauté till tender but still firm.
  3. Remove pan from heat and set aside
  4. Place spinach in a large salad bowl
  5. Add warm vegetables from pan to spinach
  6. Top off with cheese and remaining salad dressing
  7. Toss to coat
  8. Serve immediately

Nutritional analysis per serving: 132 calories, 8.8 g fat, 4.8 g protein, 9.9 g carbohydrate, 3.3 g fibre, 95 mg sodium

 


Dinner: Maple and Thai Sweet Chili Salmon

Makes 1 serving

Ingredients:

  • Salmon filet
  • Thai sweet chili sauce
  • Maple syrup

Directions:

  1. Preheat oven to 400 °F
  2. Line a cookie sheet with tinfoil
  3. Place salmon on cookie sheet
  4. The amount of Thai sweet chili sauce and maple syrup you will use depends on the size of the filet.  Because both sauces are rich in flavor you only need to use a small amount.  We recommend starting off by combining a small amount of each sauce together in a bowl and drizzling over the salmon.  You want to have a light coating.  Add more sauce as needed/desired.
  5. Bake salmon for 15 minutes
  6. Enjoy!

Nutritional analysis per serving (based on 4 oz. salmon fillet and 1 Tbsp. of each sauce): 257 calories, 9.8 g fat, 27.1 g protein, 16.4 g carbohydrate, 0.0 g fibre, 355 mg sodium

 


Comment below to tell us how you enjoyed these recipes. We’re always looking for feedback! 🙂


 

These recipes were featured on Global Edmonton. Click here to catch all the action.

June 6, 2015
Revive Wellness