22 high-protein meals to boost your post-run recovery

Kleiner calls this meal a hearty and tasty way to recovery the day after a race.

“It is loaded with dietary fibre from quinoa, protein from the smoked salmon and eggs, anti-inflammatory properties from the turmeric, and heart-healthy fats from the salmon, avocado and hemp seeds,” she says. “Thanks to all the nutrient-rich foods in this breakfast, this bowl is a great way to set the tone early.” Get the recipe here here.

“These delicious banana protein pancakes can be whipped together in the blender in a matter of minutes for a quick and easy meal,” says Elysia Cartlidge, R.D., a dietitian and blogger at These oats have extra protein from milk, Greek yogurt, and peanut butter. “With 20 grams of protein for four pancakes, this recipe makes for such a filling and satisfying meal that you'll definitely want to eat on repeat!” high in protein.

Take a whole grain wrap, add two fried eggs, two slices of avocado, some cheese, greens, and hot sauce. Easy.

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These oats have seven grams of fibre and 20 grams of protein, to keep you feeling full and satisfied all morning long.” Grab the recipe here, and if you like it as part of your regular recovery breakfast rotation, try swapping in different fruits like bananas or blueberries for a different flavour profile to keep things interesting.

“A meal with 29 grams of protein? Yes, please,” says Amy Gorin, R.D., dietitian and owner Published: 31 October 2024 in Stamford, Connecticut. “This easy breakfast sandwich gets its protein from eggs and mozzarella. Plus, you get veggies for extra nutrients, including filling fibre.” high in protein.

If you're in need of a quick post-run snack before a bigger meal this is great protein loaded option.

Grab some seeded crackers and top with sliced cherry tomatoes, cucumber, and a big dollop of cottage cheese.

“I love a good bagel and cream cheese, but it really messes with my blood sugar due to the glycemic load and I feel really hungry just an hour after I have it,” says Morey, who recommends this combo. Here, she swaps a bagel for whole grain crackers and cream cheese for cottage cheese, which is higher in protein than cream cheese.

Porridge is a fantastic heart-healthy breakfast with plenty of fibre, and adding a few key ingredients can really up the protein content. “Take your morning meal to the next level with these power protein oats, filled with fibre, healthy carbs, and 17 grams of protein per bowl,” says dietician Heather Mangieri. Poh Kim Yeoh / EyeEm. high in protein.

If you want a flavourful egg meal without having to dirty a single pan, try a make-ahead egg casserole. “Fresh vegetables, lean turkey sausage, and eggs come together to create a savoury and balanced meal,” says Chelsea Jackle, R.D., dietitian and blogger at Chelsea Dishes. This make-ahead dish is perfect for meal prep. high in protein.

Kickstart your post-race recovery with a couple of these protein-packed snacks. “These easy egg bites are the perfect protein-filled snack,” says Julie Kay Andrews, R.D., chef, dietitian, and blogger atThe Healthy Epicurean. “Add whatever veggies and meat you like, they're totally customisable.” high in protein.

Fancy a cookie after a long run? Yep! “Oat protein cookies are easy, vegan, and gluten-free,” says Megan Byrd, R.D. blogger at Dietitian Jess Nutrition. “Using peanut butter, flax, and cinnamon, they make a yummy, and healthy snack option.” Get the recipe here.

“Tofu is a versatile source of plant protein that can be enjoyed at any meal,” says Jess DeGore, R.D., owner of Dietitian Jess Nutrition. “A tofu scramble can be customised with any seasonings and veggies while still packing protein and other beneficial nutrients.” Get the recipe here.

Have a savoury tooth? Stuff some of these seafood snacks into your kit bag. “Egg muffins are easy to prep ahead so they’re ready when you need to grab a snack. These muffins are rich in protein thanks to the egg, crab and cottage cheese, vitamin C from the red pepper and important nutrients like B vitamins and selenium in the crab,” says Kleiner.

“Plus, they whip up in less than 30 minutes. If you’re looking for an easy-to-prep high-protein snack, these egg and crab muffins are a no-brainer. Perfect for a grab-and-go post-workout snack, these muffins will fuel you up and keep you feeling fuller longer.” Get the recipe here here.

Published: 31 October 2024, instructor of nutrition physiology, calls this a wonderful high-protein, vegan breakfast option that touts 25g of plant-based protein and big dose of antioxidants. She recommends using coconut yogurt with three tablespoons of hemp seeds plus a handful of blackberries and raspberries for a protein friendly start to your day.

Murphy Richter is a fan of this “incredibly fibrous and filling way to begin your day.” It's also a great option for a post-run lunch or dinner. To make, add black beans, cooked quinoa, sautéed courgette and sautéed spinach with one tablespoon of olive oil. Add seasonings like salt, pepper, paprika or garlic powder for added flavour, says Murphy Richter.

This is an “easy breakfast or snack that you can prepare ahead of time,” says Murphy Richter. “They are not only filling and satisfyingly sweet, but also full of polyunsaturated fats and insoluble fibre for long-lasting energy,” she says. See the recipe here.

Craving a burrito that’s actually good for you? This vegan burrito is a great option for you if you want to top up on protein while following a plant-based diet, says Ashley Harpst, R.D., owner of to help muscle repair, recover and grow.

To assemble, combine black beans, 1 teaspoon of chili powder, half a teaspoon of salt, half a pack of extra-firm water packed tofu, drained, and crumbled, one tablespoon of dry coriander, one tablespoon of sliced red onions, and two slices of avocado in one large flour tortilla. “The carbs and protein in this burrito are a great way to jumpstart your recovery with a satisfying meal to repair muscle,” says Harpst.

For a nostalgic and nutrient-dense breakfast, Murphy Richter says to mash half a cup of mixed berries with one tablespoon of honey and one tablespoon of chia seeds until it’s a nice jam consistency. Then spread around three tablespoons of peanut butter on two slices of wholegrain bread, and top it with your jam mixture plus one tablespoon of hemp seeds. This meal “supports muscle synthesis and sustained energy throughout the day,” adds Murphy Richter.

Harpst says the combination of vegetables and protein in this potato power bowl are balanced and filling. “The 20 grams of protein in this meal will help kick start the muscle-building process,” she adds. To make, combine one large potato, quarter sliced avocado, two hard-boiled eggs, a handful of cup of cooked edamame, quarter of sliced red onion, half a pepper, one teaspoon of black pepper, one teaspoon of garlic powder, and a sprinke of salt.

For this protein-packed meal, mash half of a ripe avocado onto one slice of wholemeal bread. Add one tablespoon of pumpkin seeds, one tablespoon of hemp seeds, and a drizzle of lemon on top with paprika and salt.

“Feel free to add an egg on top for even more protein if you want,” says Murphy Richter, noting that this meal is filled with healthy fats, plant-based fibre and protein that is sure to keep you full for several hours, which keeps your mind sharp and your energy high.

For a great portable protein-rich meal, Kleiner suggests these parcels “Thanks to the salmon, eggs and cheddar cheese, one parcel provides about 19.5 grams of complete protein,” she says. “An added bonus—the salmon provides a healthy dose omega-3 fatty acids, which are important for heart, brain, immune, eye and skin health,” she says, adding that you can whip up a batch of these ahead of time, freeze or refrigerate them, and then pop in the microwave when ready to eat. Get the recipe here here.