Post-workout meals are those meals that contain a moderate to high amount of carbohydrates (greater than 25% of total calories).  I recommend eating these meals within 2-3 hours of your last exercise session.

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Banana Cream Pie Oatmeal
Ingredients
​Low-fat milk or almond milk, 1 cup
Coconut milk, ¼ cup
Old fashioned large flake oats, ½ cup
Water, ¼ cup
Vanilla protein (equal to 25 g protein), 1 scoop
Banana (sliced), ½
Serving sizeServes 2 large or 4 small.
Preparation time3 min. Preparation Time
10 min. Cooking Time
IntroductionThis recipe combines fresh bananas and coconut milk – a beverage made from the meat of mature coconut. Packed with anti-viral, anti-bacterial, and anti-fungal agents, coconut milk is not only delicious; it’s also very good for you. If you like the taste of piña coladas, you’ll love this oatmeal recipe.
InstructionsIn a small pot bring milk and coconut milk to a boil over medium heat. Add the oats. Reduce heat to medium-low and simmer until milk is absorbed (approximately 7-10 minutes), stirring occasionally. Combine ¼ cup of water with protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved. Pour protein mixture and bananas over oatmeal and serve. Serves 2 large or 4 small.
Variations and optionsIf you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before adding oats. If you are lactose intolerant or wish to avoid dairy, replace the 1 cup of milk with 1 cup of water and ½ scoop of protein powder or 1 cup of almond milk. Alternatively, you can substitute with non-cow’s-milk dairy (e.g. goat’s milk, yogurt). For a creamier mixture, instead of mixing the protein with ¼ cup of water, try combining the protein with ¼ cup of apple sauce or yogurt. If you’d like your oatmeal to be infused with banana flavor, add ½ cup of mashed banana once the oatmeal has simmered for 5 minutes. Then continue to cook for an additional 2 minutes or so.
Nutritional information

(per serving)largesmallCalories (k/cal)523.1261.6
Fat (g)16.78.3
Saturated (g)11.55.7
Monounsaturated (g)1.40.7
Polyunsaturated (g)1.20.6
Omega-3 (g)0.30.1
Omega-6(g)0.90.5
Carbohydrates (g)53.926.9
Fiber (g)6.13.1
Sugars (g)14.07.0
Protein (g)39.419.7

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​Spaghetti Squash Spaghetti
Ingredients
Spaghetti squash, 4 cups
Coconut oil or butter (melted), 1 tbsp
Salt, ¼ tsp
Pepper, 2 pinches
Cinnamon, 2 pinches
Olive oil cooking spray
Ground sirloin or extra lean ground beef, 12 oz (340 g)
Onion (small diced), 1 cup
Tomato sauce, 2 cups
Cashews (crushed), ¼ cup
Parmesan cheese (grated), ½ cup
Serving sizeServes 2 large or 4 small.
Preparation time15 min. Preparation Time
45 min. Cooking Time
IntroductionIf you love eating spaghetti but hate what it does to your stomach and hips, you’re not alone. Yet spaghetti squash can act as an excellent pasta substitute. So why not simulate your favorite spaghetti recipe with this take on spaghetti with meat sauce.
InstructionsPreheat oven to 375°F. Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little. While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin. Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more. Remove from heat, add in the tomato sauce and cashews, and set aside. Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce. Next, reheat in the frying pan on medium until warm. Garnish with the parmesan. Serves 2 large or 4 small.
Variations and optionsMake this post-workout recipe a chicken recipe by substituting sautéed chicken breast for the ground beef. For a lower-carb anytime dish, reduce spaghetti squash from 4 cups to 3 cups. For a more gourmet approach, plate the warm squash first, top with the hot meat sauce and then garnish with the parmesan, adding some chopped basil on top.
Nutritional information

(per serving)largesmallCalories (k/cal)709.1354.6
Fat (g)31.215.6
Saturated (g)15.67.8
Monounsaturated (g)10.35.2
Polyunsaturated (g)2.81.4
Omega-3 (g)0.40.2
Omega-6(g)2.21.1
Carbohydrates (g)52.426.2
Fiber (g)9.74.8
Sugars (g)22.911.4
Protein (g)54.727.3

Pesto Chicken Pizza
​​Ingredients
Boneless skinless Chicken breast, 6 oz (170 g)
Salt, ¼ tsp
Pepper, 2 pinches
Olive oil cooking spray
Whole wheat tortilla
Pesto, 3 tbsp
Broccoli florets (small), ¼ cup
Sundried tomato (thin sliced), ¼ cup
Asparagus (cut into ½ inch pieces), ½ cup
Aged white Cheddar, ½ cup
Serving sizeServes 1 large or 2 small.
Preparation time10 min. Preparation Time
10 min. Cooking Time
IntroductionPizza seems to have an almost primal draw, with people in all cultures eating some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, we’ve lightened it up by using our own homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.
InstructionsSeason chicken with salt and pepper and then follow the cooking instructions for Sautéed Chicken Breast (refer to instructions on page 112 or sautée using your own method). Set aside. Preheat oven at 400°F. Lightly coat a baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto. Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes). Serves 1 large or 2 small.
Variations and optionsFor a flavor variety, try using Yummy Hummus (pg.262), Sundried Tomato Tzatziki (pg.258) or Rosemary Eggplant (pg.250) as a substitute for the pesto. Use seasonal vegetables whenever possible as they not only taste better but have a healthier nutritional profile. For a cheesy variety, try using mozzarella, feta, havarti or Swiss instead of cheddar.
Nutritional information

(per serving)largesmallCalories (k/cal)658.4329.2
Fat (g)20.810.4
Saturated (g)4.92.4
Monounsaturated (g)11.15.5
Polyunsaturated (g)1.20.6
Omega-3 (g)0.70.3
Omega-6(g)1.10.6
Carbohydrates (g)50.925.5
Fiber (g)15.98.0
Sugars (g)7.43.7
Protein (g)67.033.5