Meal Ideas For Your Recovery

A quick and nutritious 30-minute meal—perfect for a balanced recovery dinner! Salmon provides protein, leucine, and omega-3s, while broccoli and potatoes deliver vitamin C and energizing carbohydrates.

Ingredients:

• 1 salmon fillet
• 2 tbsp Dijon mustard
• 2 tbsp honey
• 1 tbsp soy sauce
• ½ tbsp olive oil
• ½ russet potato, cubed (leave the skin on for extra nutrients)
• ½ head broccoli, cut into pieces
• Salt & pepper to taste

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with foil and drizzle with olive oil.
2. Toss potatoes and broccoli with olive oil, salt, and pepper, then spread on the sheet.
3. In a small bowl, mix mustard, honey, soy sauce, and olive oil.
4. Season salmon with salt and pepper, then drizzle with sauce (save extra for dipping).
5. Bake for 20 minutes, then enjoy!

A fresh and flavorful meal prep packed with protein, vitamin C, and Mediterranean-inspired goodness!

Turkey (3-4 servings):

• 1 tbsp olive oil
• 1 lb ground turkey
• 1 tsp dried basil
• 1 tsp dried oregano
• 2 cloves garlic, minced
• Salt & pepper to taste

Tzatziki Sauce:

• 1 cup plain Greek yogurt
• ½ cup shredded cucumber
• 1 tbsp chopped dill
• 3 cloves garlic, minced
• 1 lemon, juiced
• 1 tbsp olive oil

Serving Suggestions:

• Israeli couscous
• Chickpeas
• Kale
• Chopped cucumbers

Instructions:

1. Heat olive oil in a pan and cook ground turkey with basil, oregano, garlic, salt, and pepper.
2. Cook couscous in vegetable stock according to package instructions.
3. Mix tzatziki ingredients in a bowl.
4. Assemble bowls with turkey, couscous, chickpeas, kale, cucumbers, and tzatziki. Enjoy!

A hearty, nutrient-dense chili loaded with protein, fiber, and vitamin C-great for muscle recovery and collagen production!

Ingredients:

• Olive oil
• ½ onion, diced
• 3 cloves garlic, minced
• 1½ red bell peppers, diced
• 1 lb ground beef (or game meat, turkey, or chicken)
• 2 tsp chili powder
• 1 tsp cumin
• ½ tsp smoked paprika
• ½ tsp oregano
• Salt & pepper to taste
• 14 oz diced tomatoes
• 14 oz tomato sauce
• 1 cup bone broth
• 2 cans kidney beans
• 1 can black beans

Toppings: Avocado, cilantro, cheese, sour cream, tortilla chips

Instructions:

1. Heat oil in a large pot and sauté onions, peppers, and garlic for 2-3 minutes until softened.
2. Add ground meat and spices, breaking it apart as it cooks.
3. Stir in diced tomatoes, tomato sauce, broth, and beans. Bring to a boil, then reduce to a simmer.
4. Cover and cook for 45 minutes to an hour.
5. Serve with your favorite toppings and enjoy!