Post-Workout Salads

Name: Salad with Tuna
Prep time: 8 min
Cook time: 1 min
Yield: 1
Cuisine: American
Ingredients: 1 Roman Lettuce; 1 Yellow Pepper; 2 Spoonfuls of chopped fresh parsley; Half a red onion; 10 Olives; 6 Cherry Tomatoes; 3 tuna cans; Spinach; 1 Teaspoon of lemon juice; 1 Spoonful of extra virgin olive oil; A little bit of mustard; A smashed half clove of garlic; 1 scoop of soy protein

Melanie Ramos 1 min. of reading Salty Recipes Leave a comment

After a workout, your body enters a catabolic phase: your energy stores are depleted, and your muscle fibers need repair. This moment is crucial to providing your body with the nutrients it needs to start the muscle recovery process effectively.

If you feel short on time to cook or are looking for an easy, healthy, and high-protein option, these salad recipes are perfect for you! Plus, we include HSN ingredients to further enhance your results.

1 Salad with tuna recipe

Perfect to eat with a meal after the workout.

Ingredients

1 Roman Lettuce
1 Yellow Pepper
2 Spoonfuls of chopped fresh parsley
Half a red onion
10 Olives
6 Cherry Tomatoes
3 tuna cans
Spinach
1 Teaspoon of lemon juice
1 Spoonful of extra virgin olive oil
A little bit of mustard
A smashed half clove of garlic
1 scoop of soy protein

Nutritional Information per serving
Calories:	356kcal
Fat:	20g
of which saturates:	4g
Carbohydrates:	12g
of which sugars:	5g
Fiber:	3g
Proteins:	32g
Salt:	3,5g

How to make: Salad with Tuna

Preparation time:	8 minutes
Cooking time:	1 minute
Portion size:	1 Bol
Number of servings:	1
Cooking style:	American

Combine the lettuce, bell pepper, spinach, parsley, onion, olives, tomatoes, and tuna in a medium bowl.
Prepare the dressing by mixing the lemon juice, olive oil, mustard, garlic, and a pinch of salt.
Add a scoop of soy protein to the dressing, mix well, and pour over the salad.

2 Green bean, tuna, and asparagus salad Recipe

This green bean, tuna, and asparagus salad is the perfect option to recharge your energy after training. Packed with high-quality protein from tuna and eggs, it provides complex carbohydrates from green beans and asparagus, along with healthy fats from olive oil. Plus, it's light, easy to digest, and helps with muscle recovery. A balanced and delicious recipe to boost your recovery!

Ingredients

100g fresh green beans (you can use frozen ones if you want).
Rocket leaves.
1 bunch of green asparagus (approximately 100g).
2 cans of natural tuna.
2 boiled eggs.
10-12 cherry tomatoes, halved.
1/4 red onion, thinly sliced (optional).
1 tablespoon capers (optional).
1/4 cup black or green olives (optional).
1 tablespoon extra virgin olive oil.
1 tablespoon balsamic or wine vinegar.
1 teaspoon Dijon mustard.
1 garlic clove, finely chopped or crushed.
Salt and pepper to taste.

Nutritional Information per serving
Calories:	496,6kcal
Fat:	25g
of which saturates:	5,7g
Carbohydrates:	22,9g
of which sugars:	6,3g
Fiber:	10,5g
Proteins:	45g
Salt:	2,5g

How to make: Green Bean, Tuna, and Asparagus Salad

Preparation time:	15 minutes
Cooking time:	5 minutes
Portion size:	1
Number of servings:	1
Cooking style:	Spanish

Wash and trim the ends of the green beans.
Boil salted water in a pot and cook the beans for 6-8 minutes until tender but firm. Drain and immediately rinse with cold water or an ice bath to retain their bright green colour.
Wash and trim the tough lower ends of the asparagus.
Steam the asparagus for 3-5 minutes or briefly boil them until tender but crisp. You can also lightly sauté them in a pan with a little olive oil.
Drain the tuna cans and flake the tuna lightly with a fork.
Wash and cut the cherry tomatoes, and prepare the red onion slices if using.
In a small bowl, mix olive oil, vinegar, mustard, garlic, salt, and pepper. Whisk well until emulsified.
In a large bowl or serving dish, place the green beans and asparagus as a base.
Add the flaked tuna, cherry tomatoes, boiled eggs, capers, and olives if using.
Drizzle the dressing over the salad and gently toss to combine all the flavours.
This salad can be served warm or cold, depending on your preference.

3 High protein red lentil salad

A delicious, nutritious and perfect choice for any occasion. Rich in vegetable protein, fibre and flavour, this salad is ideal as a main or side dish.

Ingredients

3 tablespoons of extra virgin olive oil.
1 tablespoon fresh lemon juice.
1 clove of garlic, finely chopped or crushed.
1 teaspoon cumin powder.
1/2 teaspoon sweet or smoked paprika.
1 tablespoon nutritional yeast (optional, for extra protein and cheesy flavour).
salt and pepper to taste
1 cup red lentils (raw).
2 cups water (for cooking the lentils).
1/2 cucumber, cut into small cubes.
1/2 red pepper, finely diced.
1/2 red onion, finely chopped.
10-12 cherry tomatoes, halved.
1 medium carrot, grated.
1/4 cup fresh parsley, finely chopped.
1/4 cup fresh cilantro, finely chopped (optional).
200 g tempeh (cut into small cubes and grilled brown).
1/4 cup cooked chickpeas (optional, for even more protein).
2 tablespoons hemp or chia seeds (to sprinkle on top).

Nutritional Information per serving
Calories:	325,3kcal
Fat:	13,3g
of which saturates:	1,9g
Carbohydrates:	18,2g
of which sugars:	2,5g
Fiber:	4,5g
Proteins:	33,2g
Salt:	0,8g

How to make: High protein red lentil salad

Preparation time:	15 minutes
Cooking time:	12 minutes
Portion size:	1
Number of servings:	4
Cooking style:	Mediterranean

Rinse the red lentils under cold water.
Cook with the 2 cups of water for 10-12 minutes or until tender but firm. Drain and cool.
Slice the cucumber, pepper, onion, cherry tomatoes and grate the carrot.
Brown the tempeh cubes in a frying pan with a little oil until golden brown and crispy on the outside.
In a large bowl, combine the cooked lentils, vegetables, browned tempeh, cooked chickpeas and fresh herbs.
Combine olive oil, lemon juice, garlic, cumin, paprika, paprika, nutritional yeast, salt and pepper in a small bowl. Stir well until emulsified.
Pour the dressing over the salad and toss gently.
Garnish with hemp or chia seeds.

4 Chicken, bean, and seed salad recipe

After a good workout, your body needs to replenish energy and repair muscles. This chicken, bean, and seed salad is an excellent option for a delicious and nutritious recovery. It provides proteins, fibre, and healthy fats for optimal recovery!

Ingredients

100g grilled chicken breast, cut into thin strips
1/2 cup cooked beans
1 tablespoon chia seeds (Chia HSN)
1 avocado, cubed
1 handful of fresh spinach
Sliced tomato
Spring onion
Half a can of sweetcorn
1 tablespoon extra virgin olive oil
Juice of 1/2 lemon
Salt and pepper to taste

Nutritional Information per serving
Calories:	401kcal
Fat:	25g
of which saturates:	4g
Carbohydrates:	12g
of which sugars:	4g
Fiber:	6g
Proteins:	32g
Salt:	2g

How to make: Chicken, Bean, and Seed Salad

Preparation time:	12 minutes
Cooking time:	15 minutes
Portion size:	1
Number of servings:	1
Cooking style:	Mediterranean

Grill the chicken breast until golden brown.
In a large bowl, mix the cooked beans with the spinach and diced avocado.
Add the cooked chicken, chia seeds, and mix well.
Season with olive oil, lemon juice, salt, and pepper to taste.

5 Greek-style quinoa salad recipe

Quinoa is a superfood perfect for post-workout recovery, and in this Greek-style salad, it combines with fresh and delicious ingredients for complete nourishment.

Ingredients

1 cup cooked quinoa
1 cucumber, diced
1 ripe tomato, diced
50g feta cheese
Black olives to taste
1 tablespoon of HSN coconut oil
1 teaspoon dried oregano
Salt and pepper to taste

Nutritional Information per serving
Calories:	465kcal
Fat:	25g
of which saturates:	7g
Carbohydrates:	35g
of which sugars:	6g
Fiber:	6g
Proteins:	25g
Salt:	2g

How to make: Greek-Style Quinoa Salad

Preparation time:	12 minutes
Cooking time:	15 minutes
Portion size:	1
Number of servings:	1
Cooking style:	Mediterranean

Cook the quinoa according to the package instructions and let it cool.
In a bowl, mix the quinoa with cucumber, tomato, olives, and crumbled feta cheese.
Season with olive oil, oregano, salt, and pepper.
Mix well and serve for a complete post-workout recovery.

6 Curry chicken salad recipe

That feeling of satisfaction after a good workout deserves a reward. The curry chicken salad will help you recover and recharge your energy.

Ingredients

100g cooked and shredded chicken breast
1/2 cup grated carrot
1/2 cup diced apple
Chard leaves
1 teaspoon curry powder
2 tablespoons plain yoghurt (you can use yogur HSN)
1 tablespoon mustard
1 tablespoon extra virgin olive oil
Salt and pepper to taste

Nutritional Information per serving
Calories:	316kcal
Fat:	16g
of which saturates:	4g
Carbohydrates:	15g
of which sugars:	6g
Fiber:	5g
Proteins:	28g
Salt:	2g

How to make: Curry Chicken Salad

Preparation time:	12 minutes
Cooking time:	15 minutes
Portion size:	1
Number of servings:	1
Cooking style:	Mediterranean

Grill the chicken breast and shred it.
In a large bowl, mix the shredded chicken with the grated carrot and diced apple.
In a small bowl, mix the yoghurt, mustard, curry, olive oil, salt, and pepper until you get a creamy sauce.
Add the sauce to the chicken and mix well.

7 Egg, mozzarella, tomato, and turkey salad recipe

Give your muscles the fuel they need with this delicious and easy egg, mozzarella, tomato, and turkey salad. A perfect combination to support muscle recovery and growth.