Eating the right foods before and after a workout can make a huge difference in your energy levels, performance, and recovery. If you’re short on time (and who isn’t these days?), these three recipes are simple, tasty, and packed with the nutrients your body needs. Get ready to fuel up!

1. Salmon & Sweet Potato Tray Bake

Why It’s Great

• Salmon is rich in omega-3 fatty acids, supporting heart health and reducing inflammation.
• Sweet potatoes provide complex carbs for consistent energy release.

Ingredients (Serves 2)

• 2 salmon fillets (about 4–6 oz each)
• 2 medium sweet potatoes, peeled and cut into wedges
• 1 tablespoon olive oil
• 1/2 teaspoon paprika (optional, for a smoky flavor)
• Salt and pepper to taste
• Optional veggies for roasting: broccoli florets, zucchini slices, or bell pepper chunks

Instructions

1. Preheat Oven: Set to 400°F (200°C).
2. Prepare Potatoes: Toss sweet potato wedges with olive oil, paprika, salt, and pepper. Spread on a lined baking sheet.
3. Bake Potatoes: Roast for about 15 minutes.
4. Add Salmon & Veggies: Season salmon fillets with salt and pepper. Place them on the same tray alongside any extra veggies.
5. Finish Baking: Roast for another 12–15 minutes, depending on the thickness of the salmon, until it flakes easily with a fork.
6. Serve: Plate the salmon with sweet potato wedges and roasted veggies. Add a squeeze of lemon or a drizzle of olive oil for extra flavor.

3. Turkey & Avocado Wrap

Why It’s Great

• Lean turkey breast offers quality protein for muscle repair.
• Avocado provides heart-healthy fats, helping you stay satisfied longer.

Ingredients (Makes 1 Wrap)

• 1 whole-grain tortilla or wrap
• 3–4 slices of lean turkey breast (or ~3 oz if using cooked ground turkey)
• 1/2 avocado, mashed
• A handful of spinach or mixed greens
• 1 tablespoon plain Greek yogurt (optional)
• Salt and pepper to taste

Instructions

1. Prepare Spread: Mash the avocado and season with salt and pepper. (Add a squeeze of lime or lemon juice if desired.)
2. Assemble: Lay the tortilla flat. Spread avocado across the center, then top with turkey, spinach, and a dollop of Greek yogurt.
3. Wrap & Roll: Fold in the sides and roll up tightly.
4. Serve: Slice in half and enjoy with raw veggies or fruit on the side.

4. Lentil & Veggie Soup

Why It’s Great

• Lentils are a plant-based protein powerhouse.
• Veggies pack antioxidants and fiber to keep you full and aid digestion.

Ingredients (Makes ~4 Servings)

• 1 cup dried lentils (green or brown), rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, sliced
• 2 cloves garlic, minced
• 6 cups low-sodium vegetable or chicken broth
• 1 teaspoon dried thyme (or any herb blend you like)
• Salt and pepper to taste

Instructions

1. Sauté Aromatics: In a large pot over medium heat, warm the olive oil. Add onion, carrots, and celery. Cook until onions are translucent (about 5 minutes). Stir in garlic.
2. Add Lentils & Broth: Pour in lentils and broth. Season with thyme, salt, and pepper.
3. Simmer: Bring to a boil, then reduce heat to low and cover. Cook until lentils are tender (about 20–25 minutes).
4. Taste & Adjust: Add more seasoning if needed.
5. Serve: Garnish with fresh parsley or a squeeze of lemon if desired. Enjoy with whole-grain bread.

Conclusion

These three recipes are not only nutritious but also simple to prepare—perfect for anyone with a busy lifestyle. This week, try making at least one of these recipes for your pre- or post-workout meal. Track how your energy levels or recovery improve, and feel free to share your experience (or a photo of your dish) in the comments!