Recovery Salad

A post-workout meal with just the right amount of protein and carbohydrates for recovery.

This salad is a perfect post-workout recovery meal.

Personally, I like to chew my food, so I rarely make smoothies.

Current research shows that as long as you eat a balanced meal within 1-2 hours of your workout, your body will assimilate the nutrients as you desire: you'll digest protein into amino acids that will build your muscle, the carbohydrates will replenish muscle glycogen and assist with protein synthesis, and contrary to some popular beliefs - the fats (in this case, a little cheese, pine nuts, and olive oil) - will NOT interfere with these processes. Instead, you will feel more satiated.

The actual recipe for the image here is below, AND I've also given you a great Salad Template below the recipe to build your own recovery meal or create an amazing meal filled with foods that create an empowered mind, body, and spirit.

Reminder: Most of my recipes use hand measurements instead of metric measurements. This is because your hand is unique to you, and you can create a balanced meal with it generally assuming the following:

1 Palm = 1 serving of protein at ~20-30 grams

1 Fist = 1 serving of veggies

1 Cupped Handful = 1 serving of carbohydrates

1 Thumb = 1 serving of healthy fats

Note that these serving sizes are only meant as a guide or starting point for creating a healthy meal, and that you may want or need more than one serving of each of these in any given meal - it will depend on so many factors.

Salad Greens garnished with Blueberries, Pine Nuts, and Lemon


2 large hard boiled eggs (~ 1.5 of my palms)

1 Fist of mixed salad greens

1/2 cupped handful of cherry tomatoes

1/2 cupped handful of shredded carrots

1/2 cupped handful of arugula and clover sprouts

1/2 thumb gorgonzola cheese

1/2 thumb toasted pine nuts

1/2 thumb extra virgin olive oil

A couple tablespoons of fermented red cabbage for my gut health 🙂

A little squeeze of lemon juice


Arrange or mix that good stuff together and eat it.

Nutrition Info:

Protein ~ 18 g

Carbs, Fats: I'm not sure, I don't calorie count, but it's balanced and perfect for me after going on a 2.5 hour bike ride with about 2,000 feet of climbing.

Power Salad Template

1 - 2 Fists of salad greens of choice (I like a mix of spinach, red or green butter lettuce, and arugula)
1 - 2 Fists of any combination of:
Red grapes
Red onion
Roasted beets
Sautéed or roasted broccoli
Any sautéed or roasted veggie
Pick a Power Food:
1 Thumb flax, pumpkin, or sunflower seeds
1 Thumb almonds, pine nuts, pecans or any other nut of choice
Note: Try toasting the nuts in a small pan on medium-low heat on the stove for ~5 minutes.
Pick a Protein:
1-2 palms of lean protein like chicken breast, shrimp, eggs (medium or hard fried; poached; hard boiled), Tempe, etc.
OR if you have none of the above:
1/2 to 1 can tuna or salmon (might sound gross but try it, the canned salmon kind of tastes like tuna)
Healthy Fats (in addition to the nuts and seeds):
1/4 medium Avocado
1 tbl extra virgin olive oil and apple cider vinegar mixture - let me know if you need homemade dressing ideas!
OR instead of dressing, squeeze some lemon or lime juice onto the salad
Mix all that good shit together, add salt and pepper and enjoy. Oh, and eat really slowly😉
Nutrition Info:
Protein 20-30 grams or more depending on what you select for protein and nuts/seeds etc.
Carb, Fat, Calories: Who knows, this could be at least half or more of your daily intake depending on what you add, but what I do know is this is full of vitamins, nutrients, fiber, phytonutrients, and the bacteria on the veggies is good for your gut.