Recipe: The Post Workout Meal You Need! Try The Power Bowl

After an intense workout, it is super important to replenish and nourish your body with a nutritious meal. One of my favorites go-to meals after a workout is this delicious Power Bowl.

The Power Bowl consists of carbs, healthy fats, and protein, which are all essential to restoring energy and ensure your body recovers properly.

What I love about the Power Bowl is that you can really make it your own. You can change up the protein and carb components easily, so you do not get tired of the same ingredients.


Here are the options for carbs:

  • rice
  • quinoa
  • barley
  • orzo
  • farro

And options for proteins are endless too:

  • tofu
  • chicken breast
  • shrimp
  • scallops
  • lean white fish
  • turkey
  • hard boiled eggs


Not only is this recipe very versatile, but you can also make it ahead of time so you always have a healthy meal ready in your fridge. You can also freeze the meal and warm it up in the microwave when you finish your workout. No more excuses to not eating great after a workout.


Why do I need Carbs after a Workout?

When you work out, your body uses the sugar from carbs to energize you throughout your workout. Think of it as the gas your car needs to go to your destination. Once the levels deplete, you need to replenish the gas tank. Therefore, after a workout, you need to consume some carbs to replenish the “gas” in your body!


Why do I need Protein after a Workout?

When you work out, you are creating small tears in your muscles and protein actually helps heal those small tears in your muscles so that you can build more muscle mass. Not only does protein help you heal, but protein also helps you perform to your max during your next workout.


Why do I need Fats after a Workout?

You do not need a lot of fats after a workout. Nevertheless, healthy fats like nuts and avocado can help circulate oxygen throughout your body after an intense workout, which keeps your red blood cells healthy, and keep your body in tip-top shape ready for your next trip to the gym!


What is your favorite post-workout meal? Comment below and let us know!


Power Bowl

The perfect meal post-workout to recover and restore all your energy!

SERVINGS: 2 servings

CALORIES: 640 kcal per serving



1 cup wild rice cooked
2 cups water
1 cup firm tofu
1/4 tsp salt
1/4 tsp black pepper
1 tsp paprika
1 tsp cayenne pepper
1 tbsp olive oil
1 tsp garlic
2 cups spinach
1 avocado
1/2 cup tomatoes
1/4 cup lime juice



1.) Cook 1 cup of wild rice with 2 cups of water in a pot with lid closed for about 20 minutes (or until all the water is evaporated and rice is soft)

2.) Dice tofu and coat with salt, pepper, paprika, cayenne pepper.

3.) Heat pan to medium heat, add olive oil and warm the oil up

4.) Once the oil is heated, add garlic and seasoned tofu into pan and cook until tofu is golden brown

5.) In two bowls, add your cooked rice, and top with spinach, tomatoes, avocado, and cooked tofu.

6.) Squeeze lime juice over the two bowls, mix and enjoy!



Serving Size: 1 serving

Calories: 640kcal

Carbohydrates: 78g

Protein: 26g

Fat: 28g

Saturated Fat: 4g

Polyunsaturated Fat: 7g

Monounsaturated Fat: 17g

Sodium: 347mg

Potassium: 1155mg

Fiber: 14g

Sugar: 5g

Vitamin A: 3795IU

Vitamin C: 37mg

Calcium: 234mg

Iron: 5mg

About the Author:

Joyce Leung

Joyce is the founder of the Joyce of Cooking blog, where she provides recipes, writes about her food adventures, and reviews local eateries. She has worked in the food and beverage industry for over 10 years, in every position from dish washer to general manager. Now retired from the restaurant world, she is a marketing manager for a greenhouse.