Real food alternatives to post exercise protein shake

I usually have something that is similar to a ‘regular meal’, making sure I get 25+g of protein and plenty of carbs and are easy to make:

  • Oatmeal w/ protein powder + toppings
  • french toast (zero sugar syrup, egg substitute + almond milk for the egg wash)
  • grilled cheese (light on the butter, low fat cheese, + misc toppings)
  • frenchtoast grilled cheese (no syrup, egg substitute + almondmilk + garlic / salt / pepper + lowfat cheese)
  • homemade pizza (w/ lowfat cheese, tons of different ways you can do this, i’m lazy and buy pre-made dough at the grocery store which is good for 2-3 pizzas)
  • frozen pirogies with onion / cabbage / low-fat sour cream
  • whatever lunch I meal-prepped over the weekend
  • frozen dumplings
  • pb2 + honey sandwiches
  • korean pancakes (batter of egg substitute and flour + tons of finely cut veggies)
  • good ramen noodes w/ veggies and egg(s) or meat. I just throw everything in the broth to cook.
  • fried rice, light on the oil

I always have salad greens in the fridge and will have a big plateful with some of the options above that don’t include a ton of veggies (and it isn’t breakfast.)

I prefer to eat my calories as smoothies / shakes don’t provide the same level of satiety. I would consider a Greg Doucette-style protein icecream and would add a lot of carbs / toppings, but the volume might be more than I want at the time.

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