High Performance Dad

🤷🏻‍♀️What should I eat after I work out?

💪The easy answer: A protein- & carbohydrate-based snack or meal:
oatmeal & eggs, yogurt & berries, or a turkey sandwich.

Or, you also can create a custom post-workout meal based on your unique needs.

👉🏼The National Academy of Sports Medicine suggests:
• 1 to 1.5 grams of carbs per kilogram (1 kg = 2.2 lbs) of body weight.
• 15-25 grams of protein

For a person weighing 150 lbs (68 kg), that means: 15-25 grams of protein and 68-102 grams of carbs.

❓What’s your go-to post-workout snack or meal? 👇👇👇

Do you use a diary, calendar, or scheduling app? Which one is your fave? 💥

Do you wake up naturally or use an alarm? ⏰⏰

🤩This recipe will have you looking forward to lunch!

It’s a healthier version of a Big Mac… and it’s in a bowl!

🥗Don’t be put off by the number of ingredients. Basically, all you do is pour all the ingredients into a bowl and toss with a healthier (homemade) version of Thousand Island dressing.

SO GOOD!

👍It’s super filling because of all the veggies, but it won’t weigh you down.

Big Mac in a Bowl
(1 serving)

115 g lean mince (beef, chicken, or turkey)
½ small onion, chopped
Salt and pepper, to taste
3 cups (150 g) shredded lettuce or coleslaw
3 dill pickle chips, chopped
2 Tbsp shredded cheddar cheese (optional)
½ large tomato, chopped

For the special sauce:
2 tbsp plain Greek yogurt
1 Tbsp mayo
½ tbsp tomato sauce
1 tsp mustard
½ tbsp relish
½ tsp onion powder
Salt & pepper, to taste

Heat the olive oil in a nonstick skillet over medium-high heat. Add the meat, onion, salt, and pepper. Cook for about 5 minutes, stirring frequently until the meat is crumbled and fully cooked through.

While it is cooking, mix all of the sauce ingredients together in a small bowl. Taste and adjust seasonings. Set aside.

Place the shredded lettuce or coleslaw in a serving bowl. Add the cooked meat mixture, along with the pickles, cheese, and tomato. Toss together, and add the sauce. Eat and enjoy! 😋