Post-Workout Rice Bowls
Delicious and balanced rice bowls combined with quality protein ingredients to enhance recovery post-workout.
Ingredients
For the rice
- 1 cup uncooked white rice Use jasmine rice for quicker digestion.
For the protein options
- 120 g cooked chicken ~26 g protein per serving.
- 200 g boneless chicken thighs Sear with yogurt and spices.
- 200 g firm tofu Great for vegan option; pan-fry until golden.
- 140 g tuna Combine with avocado and mango for a refreshing bowl.
- 1/2 cup cucumber For the Tuna Avocado Poke Bowl.
- 1/2 cup mango For the Tuna Avocado Poke Bowl.
- 1 cup mixed vegetables Pair with sliced beef.
- 200 g beef Sauté for a savory protein option.
Instructions
Preparation
- Prepare your rice according to package instructions; aim for slightly undercooked rice if you will reheat later.
- Cook the rice: 1 cup uncooked rice to 2 cups water; simmer for 15 to 18 minutes until fluffy.
- Prepare chicken option: Sear boneless chicken thighs with yogurt and spices in a skillet for 6 to 8 minutes per side until internal temperature reaches 74°C.
- Prepare beef option: Sauté thinly sliced beef with mixed vegetables for 6 to 8 minutes until browned.
- Prepare seafood option: Make a Tuna Avocado Poke Bowl by combining tuna, avocado, cucumber, and mango; toss with light soy dressing.
- Prepare tofu option: Pan-fry tofu until golden and mix with jasmine rice and shredded zucchini and carrots.
Notes
Adding dairy or whey can increase leucine content to trigger muscle repair. Store and reuse bowls safely for quick meals. Refrigerate for 3 to 4 days or freeze ideally within 1 month. Reheat in the microwave covered, adding water to prevent drying.
Nutrition
Serving: 1gCalories: 500kcalCarbohydrates: 65gProtein: 30gFat: 10gSaturated Fat: 2gSodium: 300mgFiber: 4gSugar: 5g
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