The best post-workout meals

It’s always important to properly refuel your body after you’ve done a workout, but if you head to the gym after the office, it can be quite late before you even think about what’s in the fridge.

It’s a great idea to do some meal prep on the weekend, so you can simply heat and eat on heading in through the front door. But if you’ve forgotten or run out, these simple meals are quick, easy on the stomach (some people, after a tough workout, might feel as if they don’t want to eat) and packed with the nutrients needed to replenish natural supplies.

They’ll soon become your go-to plate fillers when you need something delicious and nutritious.

1. An omelette

It’s one of the quickest and easiest meals to prepare, and the eggs offer a great protein boost after a workout. Whisk a couple of eggs, so they’re ready to go. Sauté some vegetables in a non-stick frying pan first. Use anything in the fridge – mushrooms, grated carrot and zucchini, chopped capsicum, halved cherry tomatoes and baby asparagus. Spread them evenly over the base of the pan. Pour the eggs over, sprinkle with a tablespoon of grated cheese or feta and add a handful of baby spinach leaves. Cook until the eggs are set, fold, remove from pan and serve. Double the quantities for two people, and cook over a low heat so it cooks through without the base burning.

2. Quick-fire tuna salad

Rinse and drain a small can of four-bean mix then combine with some chopped veggies, fresh herbs, green leaves and a drained can of tuna. Dress with a little olive oil and a squeeze of fresh lemon.

3. Simple stir-fry

It’s a bit of a cheat but to save time buy a bag of pre-chopped vegetables. Heat some sesame oil and olive oil in a non-stick frying pan, and cook some sliced chicken breast. Add the vegetables and continue to cook. Prepare some Slendier noodles according the packet directions, add to the pan and stir-fry with some soy sauce until heated through.

4. Fish fry

Season a fish fillet (you could use salmon or a piece of white fish like barramundi) and pan-fry in a little oil. Steam some broccoli, carrots and beans, drizzle with a little of olive oil and season. Squeeze lemon over the fish and serve.

5. Breakfast up late

Toast a slice of good sourdough or multigrain bread, spread with avocado and top with either a poached egg or some grilled haloumi.