Perfect for: Lunch or light dinner after training
Why it works: Gut-friendly fibre + plant protein for lean muscle retention.
💪 Why Post-Training Meals Matter
Post-workout nutrition is all about replenishing glycogen stores, supporting muscle repair, and calming inflammation so you can train again tomorrow feeling strong. The Baked Falafel & Couscous Bowl ticks every box: it’s packed with plant protein, complex carbs, and gut-loving fibre to keep your body performing at its peak.
🍲 The Recipe: Baked Falafel & Couscous Bowl (Serves 1)
Ingredients:
- 3 baked falafels (store-bought or homemade)
- ½ cup cooked couscous
- Handful spinach
- Dollop Greek yoghurt (or tahini for vegan)
- Fresh lemon juice
👩🍳 Instructions:
- Reheat falafels and couscous until warm.
- Assemble in a bowl with spinach.
- Top with yoghurt or tahini, and finish with a squeeze of lemon.
🥗 No oven? Microwave falafel and use instant couscous for a 5-minute meal.
🎯 Post-Training Meal Goals & How This Recipe Delivers
✅ Goal 1: Rebuild & Maintain Lean Mass
- Falafel made from chickpeas provides a plant-based protein boost to support muscle repair while being naturally lower in fat than many meat options.
✅ Goal 2: Restore Energy Stores
- Couscous is a quick-digesting complex carb that efficiently replenishes glycogen stores after a tough session.
✅ Goal 3: Boost Digestive & Gut Health
- Chickpeas and spinach are rich in fibre, supporting digestion, gut microbiome health, and nutrient absorption.
✅ Goal 4: Reduce Inflammation & Support Recovery
- Greek yoghurt delivers probiotics for gut health and calcium for bone recovery, while tahini offers anti-inflammatory healthy fats and minerals like magnesium.
✅ Goal 5: Support Hydration & Electrolyte Balance
- Lemon juice provides vitamin C to fight oxidative stress and aids mineral absorption for recovery.
⏰ Best Time to Eat This Meal
- Lunch: Ideal after a late-morning or midday workout for sustained energy.
- Light dinner: Great when you need a filling but not heavy evening meal after training.
💡 Quick Tips & Swaps
- Extra protein: Add a boiled egg or sprinkle of pumpkin seeds.
- Lower carb: Swap couscous for cauliflower rice or shredded cabbage.
- Meal prep: Bake falafels in bulk and store in the freezer for quick post-training meals.
🥗 Nutrition at a Glance (Approximate per serve)
- Calories: ~380
- Protein: 16g
- Carbs: 48g
- Fats: 12g
- Fibre: 9g
🌿 Final Thoughts
The Baked Falafel & Couscous Bowl is proof that plant-based eating can be just as effective for post-training recovery as meat-based meals. With its combination of fibre, protein, and recovery-supporting nutrients, it’s a gut-friendly, muscle-maintaining, flavour-packed option you can enjoy in minutes.
