Perfect for: Lunch or on-the-go dinner after training
Why it works: Balanced, portable, and fast to assemble.
💪 Why Post-Training Meals Matter
After a tough training session, your body is like a sponge—ready to soak up the nutrients it needs to repair muscles, replenish energy stores, and reduce inflammation. A well-balanced post-workout meal should include lean protein, complex carbs, and healthy fats to keep your recovery on track. The Chicken & Hummus Wrap checks all those boxes—and you can prep it in less time than it takes to scroll through your messages.
🍳 The Recipe: Chicken & Hummus Wrap (Serves 1)
Ingredients:
- 100g shredded chicken (rotisserie or poached)
- 1 tbsp hummus
- 1 wholemeal wrap
- Handful rocket or baby spinach
- Sliced capsicum
👩🍳 Instructions:
- Spread hummus evenly over the wrap.
- Layer in shredded chicken, rocket/spinach, and capsicum.
- Roll and go—or warm in a pan first for a softer, tear-free wrap.
🥙 Wrap It Right: Lightly heating the wrap makes folding easier and prevents breakage.
🎯 Post-Training Meal Goals & How This Recipe Delivers
✅ Goal 1: Muscle Repair & Growth
- Shredded chicken delivers high-quality lean protein, rich in essential amino acids, to repair muscle fibres after training.
✅ Goal 2: Replenish Energy Stores
- Wholemeal wrap provides complex carbs for steady glycogen replenishment without spiking blood sugar.
✅ Goal 3: Support Joint & Muscle Recovery
- Hummus adds healthy fats from tahini and chickpeas, plus plant-based protein for extra recovery support.
✅ Goal 4: Reduce Inflammation & Boost Immunity
- Capsicum and rocket/spinach are loaded with vitamin C and antioxidants, helping fight oxidative stress from intense workouts.
⏰ Best Time to Eat This Meal
- Lunch: Perfect after a midday gym session or run—balanced, light, and portable.
- Dinner: A quick evening refuel that won’t leave you feeling heavy before bed.
- On-the-go snack: Ideal if you train before work and need something you can eat in the car or at your desk.
💡 Quick Tips & Swaps
- Go gluten-free: Swap the wrap for a gluten-free tortilla or collard green leaves.
- Boost the carbs: Add roasted sweet potato chunks for extra glycogen replenishment on high-volume training days.
- Add spice: A dash of paprika or chilli flakes will give the wrap a flavour kick.
🥗 Nutrition at a Glance (Approximate per serve)
- Calories: ~310
- Protein: 28g
- Carbs: 28g
- Fats: 10g
- Fibre: 6g
🥊 Final Thoughts
The Chicken & Hummus Wrap is a recovery win—fast, flavourful, and nutritionally balanced. Whether you’re hitting weights, smashing a HIIT class, or going long on cardio, this wrap delivers everything your body needs to bounce back stronger. Plus, it’s a portable powerhouse—perfect for busy days when sitting down for a meal just isn’t an option.
