Why limit saturated fat in recovery meals?

Saturated fat promotes the inflammatory response your body is already mounting after hard training. Keeping it under 3g per serving lets normal post-training inflammation (which is actually adaptive) resolve quickly, instead of compounding into chronic low-grade inflammation that stalls next-day performance.

Are these meals protein shake replacements?

They're meant to be real meals, not shakes. A shake is a fast, mobile way to get protein in — but it misses micronutrients, vegetables, and the satiety that a real dinner provides. These dishes are designed for the actual meal after you train, not the bridge snack.

How soon after training should I eat?

For most recreational athletes, within 2 hours is fine. The 'anabolic window' concept is overstated — what matters more is that your 24-hour protein intake hits the 1.6–2.2g/kg range for muscle synthesis. Eating immediately after lifting is useful but not urgent; eating a complete meal in the hours after is what moves the needle.

Can I customize for a specific training protocol?

Yes. Tell your chef your training schedule — how many sessions, what type, and your goals. They can boost carbs after long endurance work, adjust protein for heavy-lifting days, or lean more into anti-inflammatory ingredients if you're stacking back-to-back sessions.

The meal after training that actually helps you come back stronger

Protein for repair. Anti-inflammatory profile for recovery. No protein shake required.

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Recovery

24 of 74 matchesBrowse all 447 meals

Dill Baked Cod

505 cal · 42g protein

Chicken Lentil Stew

704 cal · 50g protein

Ginger Turmeric Shrimp

587 cal · 45g protein

Lemon Dill White Fish Cakes

597 cal · 45g protein

Herb-Poached Chicken Breast

632 cal · 48g protein

Lemon Ginger White Bean Stew

645 cal · 30g protein

Miso Glazed Cod

590 cal · 41g protein

Poached Lemon Herb Chicken

385 cal · 44g protein

Poached Shrimp Lentil Bowl

319 cal · 45g protein

Lemon Steamed Cod

467 cal · 41g protein

Za'atar Baked Cod

507 cal · 42g protein

Chicken Paillard

344 cal · 39g protein

Chipotle Black Bean Bowl

931 cal · 37g protein

Lemon Oregano Chicken

420 cal · 45g protein

Parmesan-Crusted Cod

390 cal · 41g protein

Chicken Lettuce Wraps

385 cal · 26g protein

Bulgogi Beef Bibimbap

494 cal · 37g protein

Ginger-Garlic Chicken Breast

290 cal · 43g protein

Cajun Shrimp

827 cal · 44g protein

Shawarma Chicken Plate

649 cal · 48g protein

Mediterranean Cod Stew

409 cal · 32g protein

Turmeric Chicken Quinoa Bowl

432 cal · 44g protein

Baked Flounder Fillet

465 cal · 29g protein

Rosemary Chicken Paillard

348 cal · 29g protein

Nutrition computed from USDA ingredient data, not food labels.

Why these dishes

Post-workout recovery is four things happening simultaneously: protein synthesis to repair muscle fibers, glycogen replenishment in the cells that got depleted, inflammation management so tomorrow's session doesn't feel worse, and micronutrient support for the enzymes that drive repair. These dishes deliver on the protein (25g+ for muscle repair), keep saturated fat low (high saturated fat promotes inflammation that stalls recovery), and include either vitamin C (for collagen synthesis and antioxidant protection) or zinc (for tissue repair). The OR condition reflects that both nutrients support recovery through different mechanisms — either is meaningful. This is what happens when recovery nutrition gets designed as real dinner, not a blender math problem.

Cooked in your kitchen. Not shipped, not reheated.

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Frequently asked questions

The research-backed post-workout meal is built around three variables: 25–40g of protein for muscle repair, moderate carbs to replenish glycogen, and anti-inflammatory support (either omega-3-rich ingredients or low saturated fat) to prevent inflammation from stalling recovery. Timing matters — ideally within 2 hours of training — but meal composition matters more than perfect timing.

How these labels are calculated →