This is your ultimate muscle-building post workout meal. And it’s easy on the wallet, easy to customize for both men & women, and vegans can use tempeh & add more black beans for protein. Why carbs after workout? After lifting weights, your “muscle energy” (or glycogen) becomes depleted. Eating carbs following a workout helps restore glycogen levels and assists with recovery and muscle GROWTH.
Ingredients for 1 serving:
• 1 ripe medium plantain
• 6.5oz. extra lean turkey
• 1/4 cup black beans
• 2 tbsp. tomato paste
• 1 roma tomato
• Red onions
• Seasonings: low sodium chili seasoning, sea salt, pepper, paprika.
1. Set the oven to 350 F.
2. Peel ripe banana and place on a tray.
3. Bake for 30 minutes (for best results, bake for 15 minutes each side). You can also cook in skillet
using spray coconut oil for about 15 minutes or until soft.
4. In a bowl, add the lean ground turkey, onion, garlic and seasonings; mix.
5. Place a nonstick skillet over medium heat and add the meat.
6. When the meat is almost done, add the chopped tomatoes, tomato paste and black beans. Mix with
7. Reduce heat to low, cover the pan and cook for another 5 to 8 minutes.
8. Slice the banana in half and place the meat and beans mixture on top.
9. Finish with cilantro and lime juice.
494 calories, 49g protein, 74g carbs, 3g fat. Tip: To reduce carbs, use half plantain.
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: