womenshealthmag: Meatless Monday: Satisfying...

Thursday, January 26, 2012

Meatless Monday: Satisfying Post-Workout Meal Ideas

By Hollis Templeton

While I love the energy and mood boost I get from amping up my exercise routine, an unfortunate side effect of sticking to those New Year’s resolutions is the increased hunger that comes with longer, harder workouts. What’s really not fair: Researchers at the University of Ottawa in Canada found that while intense exercise suppresses men’s appetites, vigorous workouts make women hungrier. Humph.

While it’s tempting to satisfy a grumbling stomach with a big breakfast or dinner post-workout (you earned it, right?), you don’t want to erase your hard work with a calorie-packed meal that’s low on nutrients. Instead, pick a breakfast or dinner that includes a mix of carbohydrates (to replenish energy stores), protein (to aid muscle recovery and repair), and healthy fat (to help you stay full). Here, six meat-free meal options to try on your workout days this week.

Magic Lasagna (pictured) Why magic? It’s a breeze to prepare thanks to no-boil noodles. Plus it’s loaded with veggies.

Toasted Egg and Cheese Sandwich At last, a breakfast sandwich sans bacon. This one’s got garlic and herb cheese, egg whites, and avocado all for less than 400 calories.

High Protein Blueberry Yogurt Smoothie A fruity and filling blend you can sip on your way to class or work.

Pumped Up Banana-Pecan Oatmeal Potassium-rich bananas and muscle-building whey protein give you the oomph you need to recover after your last set.
For Evening Exercisers

Lentil-Quinoa Burgers with Sautéed Mushrooms With the surprisingly meaty flavors in these vegetarian burgers, you definitely won’t miss the meat!

Indian Vegetables with Baked Tempeh When you’re craving something a little exotic, hold back from grabbing take-out. Try Indian at home with this easy protein-packed dish that has less than 325 calories per serving.

photo: Ann Stratton