If you’re reading this, then you’re probably in the same place I was at a few months ago. Getting into the gym for the first time since middle school athletics and not pushing yourself too hard “just yet.”
Congratulations! You made that first step in getting back into shape and I am so proud of you! After you found that dusty gym card you finally made it the gym and had your first dedicated workout. Now, you’re wondering what to eat. No need to worry I did all the hard work for you. Even write an article on 10 quick recipes for the beginner gym-goer.
1. Protein-Packed Peanut Butter Banana Oatmeal
Yes. Peanut Butter and Banana Oatmeal. This quick morning recipe makes for the best pre-workout meal. Loaded with protein and carbohydrates this gives you the energy you need for the day ahead. Here is what you will need.
- 1 Cup of Milk (almond milk for me)
- 2 Tablespoons of Peanut Butter
- 1 Scoop of Protein
- 1 Banana
2. The Hearty Omelet
You can literally never go wrong with eggs. The best thing about an omelet is that you can add absolutely anything and it’s another great choice for a healthy morning breakfast with loads of protein. Also, it’s quick and easy.
To start off you’ll need the following:
- 3 Large Eggs
Whisk all those together and then you can add anything you want! Bacon, Cheese, Green Onions, Mushrooms, Spinach, Tomatoes, the list goes on! Make it omelet style or scramble them all together. Your choice.
3. Avocado Egg Toast
Tasty avocado toast. The mouthwatering deliciousness that’s sounds good at any time of the day. Quick and super easy to prepare your starting ingredients include:
- 1 Avocado
- 1 Egg
- Salt and Pepper
In less than 10 minutes you’ll have yourself a tasty breakfast, lunch, or dinner. In a bowl mix together your avocado, salt, and pepper. Or you can add extra ingredients to spice it up! Including garlic powder, paprika, and red pepper flakes. Make it so that your taste buds can have a party of their own.
Once your avocado, egg, and toast are all done; Slather on the avocado to your toast and safely place your egg. There you go, your avocado toast addiction started… now.
4. Strawberry Banana Fruit Smoothie
I make one of these bad boys at least once a day. A smoothie makes for the best meal replacement and great post-workout. With any smoothie, the choice is yours on what you want to add to your post gladiator workout. If you want to get fancy with it then you can have fun and add chia seeds, hemp seeds, or any other ingredient. A strawberry banana smoothie is easy and takes little time. Here’s what you’ll need:
- Frozen Strawberries
- 1 Banana
- Greek Yogurt
Find your nearest blender and less than a minute later you have yourself a Strawberry Banana Smoothie. Enjoy!
5. Pick Me Up Greek Yogurt
Greek yogurt is delicious and quick. It’s loaded with many health benefits! Helping to build muscle mass, improve gut health, and increase your metabolism it’s the perfect lunch or mid-day pick me up. Grab yourself a bowl have fun when adding fun ingredients into the mix.
Here is what I like to do:
- Greek Yogurt
Again, you can have as much fun as you want when adding additional ingredients to your lunch box!
6. BLT Sushi
The classic Bacon Lettuce and Tomato sandwich has just been introduced to our favorite Japanese dish. This dish might take a tad bit longer than the others but trust me it’s worth it.
Here is what you’ll need to arrive at BLT Station:
- 8 Slices of Bacon
Weave your bacon onto a baking and cook at 400° for 20 minutes. Then, thinly spread a layer of mayo and cover with tomatoes and romaine lettuce. Tightly roll it all the way up and you got yourself BLT Sushi. You’re welcome.
7. Southwestern Rice Bowl
This can literally be done in a few minutes making it one of my favorite options for something quick and easy. Once it is all cooked, the southwestern rice bowl is a good option for meal prepping throughout the week.
- Brown Rice
- Cooked Chicken
- Monterey Jack Cheese
- Canned Black Beans
- Frozen Corn
- Chopped Tomatoes
- Bottled Salsa
Portion sizes may vary if you’re wanting this throughout the week or as a casual lunch or dinner. Loaded with protein and healthy fats and calories, this is what you need for your leaned and toned body.
8. Skinny Burrito Bowl
A burrito bowl but make it skinny. This quick and easy ingredient will have you on the couch binge-watching your fav Netflix show in no time.
- Brown jasmine rice
- Ground turkey
- Taco Seasoning
- Kosher salt
- Plain yogurt
- Hot sauce
- Grape tomatoes, halved
- Avocados, diced
- Black beans
Cook rice according to package directions. Meanwhile, in a skillet over medium heat, cook turkey until no longer pink, 6 to 7 minutes. Season with taco seasoning and salt. In a small bowl, mix together yogurt and hot sauce. Finally, mix up all those ingredients in a bowl. Ground turkey, tomatoes, avocados, and black beans and drizzle with spicy yogurt. Garnish with cilantro. Viola!
9. Chicken Salad
My dad likes to make this one. A lot. All you need are these simple ingredients you can pick up on your next grocery store trip.
- Salad Bowl Mix
- Chicken Breast
Yup. Pretty simple. Grab a bowl and load it all in there. Drizzle some dressing and add any of these extra ingredients to spice it up and make it your own. Avocados, chia seeds, peanuts, etc. Put a twist on your recipes!
10. Garlic Sautéed Vegetables
Do you like vegetables or are you normal? It wasn’t until I started cooking for myself that I really starting to enjoy eating vegetables. There is a big difference between eating your vegetables and enjoying your vegetables. Hopefully this last quick and easy recipe I listed can make eating veggies more enjoyable for you.
- Olive Oil
- Red Bell Pepper
- Sliced Cauliflower Florets
- Trimmed Green Beans
- Yellow Squash
- Garlic Cloves
- Chicken Broth
In a 12-inch skillet pan, add your oil overheat. Add all your veggies and stir occasionally for 4 minutes or until a light brown. Add your garlic and chicken broth and bring to a boil and stir. Reduce the heat and cook for an additional 3 minutes or until the vegetables are tender. Add spices of your choice for additional flavor and you got yourself a powerful dinner.