Ingrid Clay

7 plant-based recovery meals (& when to eat them)

Ingrid Clay

As a former bodybuilder, I was macro and calorie-focused for so many years. These days, I enjoy more flexibility with food, but I try to include a lot of color in each meal, eat mindfully and aim for a balanced diet.

Eat the right things at the right time and you'll be nailing your performance and recovery by fueling your body with the best nutrients.

I'm sharing some of my favorite plant-based recipes, and when I eat them, to help you keep your body performing at its peak.


After a morning strength workout: Sweet Potato, Kale & Tofu Scramble

I make this a lot after hitting the weights! It's a truly protein-packed meal with so many other benefits. Complex carbs from the sweet potato refuel the muscles, plus you're getting all the vitamins and minerals from the kale.


Before a heavy leg day: Pancakes with Blueberry & Maple Compote

If I'm heading into a heavy booty and leg day, give me these carbs to fuel those muscles and sustain my performance to add mass. The antioxidants from the blueberries are just a bonus!


After working out on your lunch break: Buddha Bowl with Sauerkraut

I'm big on eating a non-beige plate. A bright color scheme means a wider range of nutrients, and this bowl delivers. It has everything you need for a post-workout refuel, plus the added benefit of sauerkraut for improved gut health.


A post-gym dinner: Stuffed Mushrooms

Stuffed mushrooms are one of my go-to dinners. They have such a rich, hearty flavor. I've remixed this recipe by using different grains or adding tomatoes and fresh herbs. However you flex it, you absolutely can’t go wrong!


After HIIT: Vibrant Slaw with Tahini Dressing

Tahini is loaded with vitamins and minerals, but there are two in particular I want to call out for their post-workout benefits: Copper helps your body control blood pressure and absorb iron – athletes require more iron to fuel aerobic exercise. Selenium works as an antioxidant and helps lower inflammation, which is perfect for fighting DOMS.


Busy evening refuel: Honey & Ginger Stir-fry with Tofu

There is nothing like a stir-fry at dinner time. 1. It’s quick and easy. 2. Amazing meal prep idea. 3. Great opportunity to increase your veggie intake!


When you just need a snack: Peanut Butter & Honey Protein Squares

Perfect power snack to fight those sweet cravings. It's loaded with protein and good fats to refuel your body.

Ingrid Clay

Ingrid Clay will get you lifting strong and burning it up with bodyweight in HIIT HIRT Strength workouts. Ingrid is a NASM Certified Personal Trainer and plant-based chef who draws on her physics and engineering background to sculpt bodies through exercise and nutrition. She’s also an NPC National qualifier bodybuilder and author of The Science of HIIT.

Ingrid Clay

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