Overview
Fueling after intense training is crucial for muscle recovery and performance. This bowl combines quinoa and chicken, providing a balanced meal rich in protein and carbohydrates to replenish energy stores and promote muscle repair.
Ingredients
- 150g (5.3 oz) cooked quinoa
- 200g (7 oz) grilled chicken breast
- 100g (3.5 oz) steamed broccoli
- 50g (1.8 oz) cherry tomatoes, halved
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- Salt and pepper to taste
- Fresh herbs (parsley or basil) for garnish
Preparation
- Begin by cooking the quinoa according to package instructions. Typically, this involves rinsing the quinoa and boiling it in water for about 15 minutes until fluffy.
- While the quinoa cooks, grill the chicken breast until fully cooked, about 6-7 minutes per side, depending on thickness. Let it rest before slicing.
- Steam the broccoli until tender, approximately 5-7 minutes.
- In a bowl, combine the cooked quinoa, sliced chicken, steamed broccoli, and cherry tomatoes.
- Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss gently to combine.
- Garnish with fresh herbs before serving.
- Make-ahead tip: Prepare and store the components separately in the refrigerator for up to 3 days. Combine when ready to eat.
Macros
- Calories: 550
- Protein: 42g
- Carbohydrates: 50g
- Fat: 18g
Coaching Tips
- Aim to consume this meal within 30-60 minutes post-training for optimal recovery.
- For a vegetarian option, replace chicken with grilled tofu or chickpeas.
- Adjust portion sizes based on individual energy needs and training intensity.