Perfect for: Lunch or light dinner after training
Why it works: Light, high-protein, low-carb, and packed with greens.
💪 Why Post-Training Meals Matter
After a workout, your body is in prime absorption mode—ready to take in nutrients to repair muscles, restore glycogen, and reduce inflammation. Skip the right fuel, and you risk feeling sluggish, sore, and slower to recover. This Quick Chicken & Zoodle Pesto Bowl gives you a lean protein hit, nutrient-dense greens, and anti-inflammatory fats—without the heavy carbs—so you can recover and stay light on your feet.
🍲 The Recipe: Quick Chicken & Zoodle Pesto Bowl (Serves 1)
Ingredients:
- 100g grilled chicken breast
- 1 zucchini, spiralised or shaved
- 1 tbsp pesto
- 1 tsp olive oil
- Cherry tomatoes (optional)
👩🍳 Instructions:
- Sauté zucchini noodles in olive oil for 2 minutes until just tender.
- Add chicken and pesto, toss until heated through.
- Serve immediately, topped with cherry tomatoes if desired.
🍝 Short on time? Use pre-spiralised zucchini from the supermarket to skip prep entirely.
🎯 Post-Training Meal Goals & How This Recipe Delivers
✅ Goal 1: Support Muscle Recovery
- Grilled chicken breast provides around 25g of lean protein, rich in all essential amino acids for post-workout muscle repair.
✅ Goal 2: Reduce Inflammation & Aid Healing
- Pesto (made with olive oil, basil, and nuts) offers healthy monounsaturated fats and antioxidants to combat post-exercise inflammation.
✅ Goal 3: Provide Nutrients Without Heavy Carbs
- Zucchini noodles are light, low-carb, and packed with vitamin C, potassium, and hydration—helping replenish electrolytes without overloading glycogen stores, ideal for late-day training.
✅ Goal 4: Boost Antioxidant Intake
- Cherry tomatoes (optional) bring lycopene and vitamin A to help reduce oxidative stress from intense workouts.
⏰ Best Time to Eat This Meal
- Lunch: Ideal for midday refuelling without the post-meal slump.
- Dinner: Great for evening workouts when you want recovery nutrients without a heavy carb load before bed.
💡 Quick Tips & Swaps
- Vegetarian twist: Swap chicken for grilled halloumi or marinated tofu.
- Extra carbs for endurance days: Stir through a handful of cooked quinoa or wholemeal pasta.
- Meal prep hack: Grill several chicken breasts at once and store in the fridge for 3–4 days.
🥗 Nutrition at a Glance (Approximate per serve)
- Calories: ~310
- Protein: 27g
- Carbs: 8g
- Fats: 19g
- Fibre: 3g
🌿 Final Thoughts
The Quick Chicken & Zoodle Pesto Bowl is proof that recovery meals don’t have to be heavy or time-consuming. With high-quality protein, nutrient-rich greens, and anti-inflammatory fats, it ticks every post-training box while keeping you light and energised. Whether you’re racing to your next meeting or winding down after an evening session, this bowl is your fast track to feeling and looking your best.
