What is the best post-workout meal? The answer is simple (and not-so-simple): One that is designed to restore and rebuild muscle! Of course, if you’re not prepared to geek out about nutrition science, figuring out which foods have the right balance of protein, carbs, and everything else can be a bit confusing. Don’t worry, we’ve got you covered.
The 80 Day Obsession eating plan takes the guesswork out of post-workout nutrition by spelling out exactly which combination of Beachbody Portion Control Containers to eat and when, taking advantage of the optimal window for muscle protein synthesis. About 60-90 minutes after putting your muscles to the test in one of Autumn Calabrese’s core-burning, booting sculpting workouts, you’ll refuel with a meal made up of just the right amount of essential protein, vegetables, carbs, and healthy fat.
Autumn’s 80 Day Obsession workouts are different every single day, which will keep you on your toes – and make them that much more challenging. Trust us, you’ll be hungry when you’re done! So we came up with some delicious ideas to help make your post-workout grub fest oh-so satisfying. Don’t like an ingredient? Swap it out for something else on the food list for that color container.
Use the 80 Day Obsession program guide to determine which calorie level meal plan is right for you, then check out the post-workout meals we’ve created below. All of these dishes can be adapted for other calorie levels by adding or removing ingredients to make them match your meal plan’s prescribed containers. These post-workout meal ideas aren’t just for people doing 80 Day Obsession. They offer targeted nutrition to refuel after any workout and fit into all meal plans that use the Beachbody Portion-Control Containers.
Post-Workout Meals for 80 Day Obsession Plans A-C
If you are following plan A, B, or C, your post-workout meal will have the following containers:
- 1 Green (vegetables)
- 1 Red (protein)
- 1 Yellow (carbohydrates)
- 1 tsp. (oils and nut butters)
Chicken Zoodles
Long ribbons of zucchini twirl around a fork like ramen or soba noodles in this dish that can be eaten hot or cold. Use a spiralizer or vegetable peeler to make zoodles, then quickly sauté them in a pan coated with nonstick spray until just cooked, about two minutes. Top with the remaining ingredients and stir to evenly distribute the oil and soy sauce.
This post-workout meal has:
- 1 cup zucchini noodles
- 4 oz. cooked chicken
- ½ cup shelled edamame
- 1 tsp. sesame oil
- 1 tsp. soy sauce
- chopped fresh ginger, green onions, Fresno chile (free foods; optional)
Turkey Burger
Instead of hitting the drive-through window, sink your teeth into a juicy, homemade turkey burger patty after your workout. Season lean ground turkey with salt, pepper, and any herbs or spices from the meal plan’s free foods list, then shape into 4 oz. patties. Grill or broil about 5 minutes per side. We used the oil to roast sweet potato bites. If you prefer to make this an open-faced sandwich, swap the sweet potatoes for a slice of whole grain toast, or half of a whole-grain English muffin and top with a teaspoon of mayonnaise in place of the oil.
This post-workout meal has:
- 2 large lettuce leaves
- 2 slices tomato
- 1 slice onion
- 1 (4 oz.) turkey patty
- ½ cup sweet potato
- 1 tsp. olive oil
Cottage Cheese Combo
Give cottage cheese a flavor update by combining it with juicy tomatoes, crunchy cucumber slices, and creamy garbanzo beans. A sprinkling of smoked paprika (or regular paprika, or chili powder if you prefer) adds bold, savory flavor.
This post-workout meal has:
- ¾ cup cottage cheese (2%)
- ½ cup garbanzo beans
- ½ cup cucumber
- ½ cup cherry tomatoes
- 1 tsp. olive oil
- dash smoked paprika
Chicken and Egg Bowl
There is no need to question which came first, just which one you will eat first – the chicken, or the egg? Both pack lean protein into this light and lovely grain bowl. We used brown rice, but you can swap in farro, barley, quinoa or another whole grain.
This post-workout meal has:
- ¾ cup mixed baby greens
- ¼ cup cherry tomatoes
- 2 oz. chicken
- 1 hard-boiled egg
- ½ cup cooked brown rice
- 1 tsp. olive oil
- 1 Tbsp. balsamic vinegar
Post-Workout Meals for 80 Day Obsession Plans D-F
If you are following plan D, E, or F, your post-workout meal will have the following containers:
- 1 Green (vegetables)
- 2 Red (protein)
- 1 Yellow (carbohydrates)
- 1 tsp. (oils and nut butters)
Try this protein-packed Salmon and Asparagus and Chicken Salad Jar with Hard-Boiled Eggs to refuel after your workouts. Or, add one more red container to any of the post-workout meals for Plans A, B, or C.
Salmon and Asparagus
This is an easy post-workout dish to add to your meal prep. Use this Oven-Poached Salmon recipe, which can be doubled or even tripled, to make a lot of salmon at once. You can roast a big batch of asparagus at the same time, and pop some brown rice into your rice cooker. Meal prep, done!
This post-workout meal has:
- 10 spears asparagus
- 8 oz. salmon
- ½ cup cooked brown rice
- 1 tsp. olive oil
Chicken Salad Jar with Hard-Boiled Eggs
Salad jars are perfect packable lunches that stay fresh for days. The trick is to put the dressing (or oil and vinegar) at the bottom of the jar, followed by heavy ingredients that won’t spoil when exposed to moisture, then pack in the rest, adding lettuce or spinach last. Use this basic example as a starting point and swap in other greens, black beans or chickpeas, seasoned ground beef or turkey instead of chicken, and any vegetables you like.
This post-workout meal has:
- ¼ cup cherry tomatoes
- ¼ cup cucumber
- ½ cup spinach
- 4 oz. cup chicken
- 2 hard-boiled eggs
- ½ cup white beans
- 1 tsp. olive oil
- 1 Tbsp. balsamic vinegar
Post-Workout Meals for 80 Day Obsession Vegan Plan A-B
If you are following the 80 Day Obsession Vegan Plan A or B your post-workout meal will have the following containers:
- 1 Green (vegetables)
- 1 Red (vegan protein)
- 1 Yellow A (whole grains)
Vegan Black Bean Salad
This colorful, no cook salad is perfect for meal prep. It can be made in about the same amount of time it takes to chop a bell pepper. Using frozen corn and edamame? If you are making this post-workout meal ahead of time, you don’t even have to thaw them first. A squeeze of fresh lime juice adds bright flavor without extra fat or calories.
This post-workout meal has:
- ½ cup tomatoes
- ½ cup bell pepper
- ½ cup black beans
- ¼ cup edamame
- ½ cup corn
- 2 Tbsp. cilantro (free food; optional)
- 1 Tbsp. fresh lime juice
Post-Workout Meals for 80 Day Obsession Vegan Plans C-D
If you are following the 80 Day Obsession Vegan Plan C or D your post-workout meal will have the following containers:
- 1 Green (vegetables)
- 1 Red (protein)
- 1 Yellow A (whole grains)
- 1 tsp. (oils and nut butters)
Vegan Kale Salad Jar
Another grab-and-go salad jar favorite, this kale and quinoa salad is full of fiber to satisfy hunger and vegan protein to restore your aching muscles.
This post-workout meal has:
- ¾ cup kale
- ¼ cup radish
- ¾ cup edamame
- ½ cup cooked quinoa
- 1 tsp. olive oil
- 2 Tbsp. green onion (free food; optional)
- 1 Tbsp. apple cider vinegar or rice vinegar
Post-Workout Meals for 80 Day Obsession Vegan Plans E-F
If you are following the 80 Day Obsession Vegan Plan E or F your post-workout meal will have the following containers:
- 2 Green (vegetables)
- 1 Red (protein)
- 1 Yellow A (whole grains)
- 2 tsp. (oils and nut butters)
Vegan Veggie Burger
Choose a vegan veggie burger patty (some contain eggs and cheese) for this vegan post-workout meal. Bright purple cauliflower makes it beautiful. We roasted the cauliflower with half of the oil, and used the rest with balsamic vinegar to dress our greens. To make this meal for a lower calorie level plan, steam the cauliflower or roast it without oil.
This post-workout meal has:
- 1 cup lettuce
- 1 cup cauliflower
- 1 veggie burger
- ½ cup cooked quinoa
- 2 tsp. olive oil
- 1 tsp. balsamic vinegar
- Fresno chili (free food; optional)
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