“Best Post Workout Meals for Vegetarians!”

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If you are new in the fitness industry or an aspiring fitness enthusiast, especially a vegetarian, you heard that they have minimal meal options for post-workout, but you don’t need to worry!

In this article, we will learn about some best post workout meal options for vegetarians, which will give you the same benefits as you expect from non-veg meals and also helps in faster recovery.

Why Post Workout Nutrition Matters?

During the workout, you break your muscles, and to repair those muscles, you must need protein after a workout; without protein, your recovery is not possible, and you may experience muscle soreness.

Moreover, providing nutrition after training will help you to achieve your desired body faster.

Below are some nutritious options for vegetarians to consume as their post workout meal:

Tofu Scramble:

Tofu is a fantastic source of plant-based protein, and you can easily pick this as an alternative to scrambled eggs. You can sautee with your favourite vegetable like spinach, bell peppers and onions.

Add limited spices like turmeric, nutritional yeast and a little black salt if you want an eggy taste.

Lentil and Quinoa Salad:

side view quinoa salad with cucumber and tomato best post workout meal for vegetarians

Lentils and quinoa both offer decent protein value to vegetarians. You need to combine them with veggies and avocado and do light vinaigrette dressing; this meal is rich in protein and provides essential micronutrients that can improve your inner health.

Chickpea Stir-Fry:

Chickpeas are an excellent pick for a vegetarian as post workout meal. 100 grams of chickpeas provide 19-20 grams of protein.

You can chop onions, tomatoes or your favourite vegetable, add with boiled chickpeas, and squeeze lemon.

Carbohydrates for Energy:

Sweet Potato and Black Bean role:

Sweet potatoes and black beans are an excellent post workout meal combination.

Sweet potatoes are a great source of good carbs; beans give you enough protein after a workout. Moreover, beans are also high in fibre, which can be good for digestion.

Brown Rice and Vegetable Stir-Fry:

cooked brown rice with veggies best post workout meal for vegetarians

Brown rice is an affordable and readily available option for vegetarians as a post workout meal.

You can combine brown rice with lentils, chickpeas, kidney beans or your favourite green veggie; add some salad for more nutrients.

Whole Grain Pasta with Pesto:

whole wheat pasta with pesto sauce best post workout meal for vegetarians

Whole grain pasta is a good source of healthy carbs, and you can also add some pesto sauce, veggies like capsicum, onions, tomatoes, green beans, and chopped paneer to increase the nutritional value of post workout meal.

Healthy Fats for Recovery:

Healthy fats are the third most crucial macronutrient required after a workout. Healthy fats can reduce inflammation and support joint health.

Peanut butter and brown bread:

brown bread with peanut butter best healthy fats sources for post workout

Spread some peanut butter on two slices of brown bread or whole-wheat bread. Peanut butter is a good source of healthy fats, and you can also consume some dry fruits separately after the sandwich.

Avocado and Chickpea Sandwich:

Take two pieces of whole-wheat bread, Mash chickpeas and kidney beans, add some veggies, one slice of paneer or tofu, and some spices and make a nutritious sandwich after a workout.

Hydration is Key:

Water is most important in every diet plan; you must drink water before, during and after exercise.

With the help of water, nutrients can easily travel through the blood and reach every muscle. Water also improves your digestion and nutrient absorption.

Post Workout Smoothies:

young happy athlete having smoothie in post workout

If you can’t eat more food, you should consume a smoothie in your post workout meal. You can customise your smoothie according to your own and make it as nutritious as possible.

You should take two bananas, 250 ml of milk, 50 gm of oats, dry fruits, 2 tbsp of peanut butter, and one scoop of protein powder, mix all the ingredients in a mixer and consume this smoothie after a workout.


You can increase or decrease the qty of ingredients according to your appetite; start with less qty and increase it gradually.


If you are a vegetarian, it doesn’t mean you can’t build a good physique. With balanced nutrition in post workout, you can boost your recovery process.

You can adjust the number of ingredients according to your digestion. If you have any allergy to a particular ingredient, you can replace it with its alternative.

It would help if you always listened to your body. If you can’t able to eat more food in the beginning, start with less qty and increase it gradually as your appetite increases.

It would help if you never compromised with your sleep; you need 6-7 hrs of sound sleep to receive your desired results.

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