Twenty-one complete whole-food recipes, practical leftovers and flexible snacks for an active week

Recovery is not completed by one meal after the gym. Muscle protein turnover, glycogen restoration, connective-tissue remodelling and ordinary tissue maintenance continue between sessions. This plan shows how familiar meals can support that wider week without turning eating into a bodybuilding programme.

Portions are practical starting points rather than individual prescriptions. Appetite and requirements vary with age, body size, training volume, goals, health and life stage. Increase or reduce portions as needed, and add extra snacks or carbohydrate when activity demands more energy.

 

How to Use This Plan

·   Read the full week before shopping so Tuesday and Friday batch meals can cover planned leftovers.

·   Use the optional snacks when hunger, meal timing or training demand makes them useful; they are not compulsory.

·   Cool cooked leftovers promptly, refrigerate in covered containers and reheat until steaming hot.

·   Drink water regularly and adjust fluids for heat, sweat rate, session length and intensity.

·   Swap equivalent foods when needed: another fish for salmon, tofu for chicken, or a gluten-free grain for wheat-based options.

 

Day 1 — Monday: Strength Day

Begin the week with three balanced meals containing protein and carbohydrate. The dinner is designed as a warm recovery bowl after training.

Breakfast

Eggs, Avocado and Tomato on Wholegrain Toast

Serves: 1 | Preparation: 8 minutes | Cooking: 8 minutes

Ingredients

·   2 eggs

·   2 slices wholegrain bread

·   1/2 small avocado

·   1 small tomato, sliced

·   1 teaspoon lemon juice

·   Black pepper

·   1 kiwi fruit, to serve

Method

1. Bring a small saucepan of water to a gentle simmer and cook the eggs for 6–7 minutes, or cook them in a non-stick pan to your preference.

2. Toast the bread. Mash the avocado with lemon juice and black pepper, then spread it over the toast.

3. Top with sliced tomato and the cooked eggs. Serve with kiwi fruit.

Recovery note

Eggs provide protein, while toast and fruit contribute carbohydrate for the active day ahead.

Lunch

Chicken Recovery Bowl

Serves: 1 | Preparation: 10 minutes | Cooking: 20 minutes

Ingredients

·   150 g skinless chicken breast

·   1 teaspoon olive oil, divided

·   1/2 teaspoon smoked paprika

·   3/4 cup cooked brown rice

·   1 cup broccoli florets

·   1/2 red capsicum, sliced

·   1/4 avocado, sliced

·   1 teaspoon lemon juice

·   Black pepper

Method

1. Coat the chicken with half the olive oil, paprika and pepper. Cook in a frying pan over medium heat for 5–7 minutes each side, or until cooked through. Rest for 3 minutes, then slice.

2. Steam the broccoli for 4–5 minutes and warm the rice.

3. Arrange rice, broccoli, capsicum, avocado and chicken in a bowl. Drizzle with the remaining oil and lemon juice.

Recovery note

This bowl combines protein with carbohydrate, vegetables and a modest amount of fat.

Dinner

Beef and Sweet Potato Bone Broth Bowl

Serves: 2 | Preparation: 15 minutes | Cooking: 30 minutes

Ingredients

·   300 g lean beef strips

·   1 teaspoon olive oil

·   1 small sweet potato, peeled and cut into 2 cm cubes

·   1 carrot, sliced

·   2 cups broccoli florets

·   500 ml prepared Broth & Co beef bone broth

·   1 teaspoon dried thyme

·   1 tablespoon chopped parsley

·   Black pepper

Method

1. Heat the oil in a deep frying pan over medium-high heat. Brown the beef for 2–3 minutes, then transfer to a plate.

2. Add sweet potato, carrot, broth and thyme. Bring to a gentle boil, cover and simmer for 18–20 minutes until the vegetables are tender.

3. Return the beef to the pan and simmer for 3–4 minutes until cooked to your liking. Divide between bowls and finish with parsley and pepper.

Recovery note

Broth provides a savoury base; beef supplies protein and sweet potato contributes carbohydrate.

Optional Snack

If needed before training: 1 small banana with 150 g plain Greek yoghurt.

Day 2 — Tuesday: Recovery and Walking Day

Today uses lighter movement and a batch-cooked soup. Make four soup servings and reserve one safely for Wednesday lunch.

Breakfast

Berry Yoghurt Oats

Serves: 1 | Preparation: 5 minutes | Cooking: No cooking required

Ingredients

·   170 g plain Greek yoghurt

·   1/3 cup rolled oats

·   1/2 cup mixed berries

·   1 tablespoon chia seeds

·   1 tablespoon milk or water

·   1 teaspoon honey, optional

Method

1. Stir the yoghurt, oats, chia seeds and milk together in a bowl.

2. Top with berries and honey, if using.

3. Eat immediately, or refrigerate for 20 minutes if you prefer softer oats.

Recovery note

Yoghurt supplies protein while oats, berries and chia provide carbohydrate and fibre.

Lunch

Salmon and Potato Recovery Salad

Serves: 1 | Preparation: 10 minutes | Cooking: 18 minutes

Ingredients

·   140 g skinless salmon fillet

·   250 g baby potatoes, halved

·   2 cups mixed leafy greens

·   1/2 cucumber, sliced

·   8 cherry tomatoes, halved

·   1 teaspoon olive oil

·   2 teaspoons lemon juice

·   1 teaspoon Dijon mustard

·   Black pepper

Method

1. Place potatoes in a saucepan, cover with water and simmer for 12–15 minutes until tender. Drain and cool slightly.

2. Cook salmon in a non-stick pan over medium heat for 3–4 minutes each side, or until cooked to your preference.

3. Whisk olive oil, lemon juice, mustard and pepper. Toss with potatoes, greens, cucumber and tomatoes, then top with salmon.

Recovery note

Salmon provides protein and long-chain omega-3 fats within a complete meal.

Dinner

Chicken Bone Broth Noodle Soup

Serves: 4 | Preparation: 15 minutes | Cooking: 25 minutes

Ingredients

·   1 litre prepared Broth & Co chicken bone broth

·   400 g skinless chicken breast, thinly sliced

·   180 g dried noodles

·   200 g mushrooms, sliced

·   1 carrot, cut into matchsticks

·   1 bunch baby bok choy, chopped

·   2 teaspoons finely grated ginger

·   1 garlic clove, crushed

·   1 tablespoon reduced-salt tamari or soy sauce

·   2 spring onions, sliced

Method

1. Place broth, ginger and garlic in a large saucepan and bring to a gentle simmer. Add chicken and carrot and cook for 6–7 minutes.

2. Add noodles and mushrooms and cook according to the noodle packet directions, usually 4–6 minutes.

3. Stir in bok choy and tamari and cook for 1–2 minutes. Divide three servings between bowls and refrigerate the fourth promptly for Wednesday lunch. Top with spring onion.

Recovery note

The soup combines protein, carbohydrate, vegetables and fluid in one practical batch meal.

Optional Snack

Warm 250 ml prepared bone broth and serve with one apple if you want a savoury afternoon snack.

Day 3 — Wednesday: Strength Day

Use the reserved soup at lunch, then prepare a fresh salmon bowl after training.

Breakfast

Banana Overnight Oats

Serves: 1 | Preparation: 5 minutes plus chilling | Cooking: No cooking required

Ingredients

·   1/2 cup rolled oats

·   150 g plain Greek yoghurt

·   1/2 cup milk

·   1 small banana, mashed

·   1 tablespoon pumpkin seeds

·   1/2 teaspoon cinnamon

Method

1. Combine oats, yoghurt, milk, banana and cinnamon in a lidded container.

2. Cover and refrigerate overnight, or for at least 4 hours.

3. Stir before serving and top with pumpkin seeds. Add a splash of milk if needed.

Recovery note

Preparing breakfast the night before reduces friction on a training morning.

Lunch

Chicken Noodle Soup with Fresh Greens

Serves: 1 | Preparation: 3 minutes | Cooking: 8 minutes

Ingredients

·   1 reserved serving Chicken Bone Broth Noodle Soup

·   1 packed cup baby spinach

·   1–2 tablespoons water or broth, if needed

·   1 spring onion, sliced, optional

Method

1. Transfer the chilled soup to a saucepan and add a little water or broth if the noodles have absorbed liquid.

2. Heat over medium heat, stirring occasionally, until steaming hot throughout.

3. Stir in spinach for the final minute and top with spring onion.

Recovery note

Planned leftovers provide a complete lunch without relying on an undefined “leftover bowl”.

Dinner

Salmon Rice Recovery Bowl

Serves: 1 | Preparation: 10 minutes | Cooking: 20 minutes

Ingredients

·   150 g salmon fillet

·   3/4 cup cooked rice

·   1 cup broccoli florets

·   1 small carrot, grated

·   1/4 avocado, sliced

·   1 teaspoon sesame oil

·   2 teaspoons lime juice

·   1 teaspoon reduced-salt tamari

·   1 teaspoon sesame seeds

Method

1. Cook the salmon in a non-stick frying pan over medium heat for 3–4 minutes each side, or until cooked to your preference.

2. Steam the broccoli for 4–5 minutes and warm the rice.

3. Place rice, broccoli, carrot and avocado in a bowl. Add salmon and drizzle with sesame oil, lime and tamari. Sprinkle with sesame seeds.

Recovery note

Rice supports carbohydrate availability, while salmon contributes protein.

Optional Snack

If needed before training: 1 slice wholegrain toast with 1 tablespoon natural peanut butter and 1/2 sliced banana.

Day 4 — Thursday: Recovery Day

A varied recovery day includes eggs, legumes and chicken rather than repeating one protein source.

Breakfast

Vegetable Omelette with Toast

Serves: 1 | Preparation: 8 minutes | Cooking: 10 minutes

Ingredients

·   2 eggs

·   1 tablespoon milk

·   1 teaspoon olive oil

·   1/2 cup sliced mushrooms

·   1 cup baby spinach

·   1 small tomato, diced

·   1 tablespoon grated cheese, optional

·   1 slice wholegrain toast

·   Black pepper

Method

1. Whisk eggs, milk and pepper. Heat half the oil in a small frying pan and cook mushrooms and tomato for 3–4 minutes. Add spinach and wilt.

2. Transfer vegetables to a plate. Add remaining oil and egg mixture to the pan. Cook over medium-low heat until nearly set.

3. Add vegetables and cheese to one half, fold and cook for 1 minute. Serve with toast.

Recovery note

Eggs and vegetables create a satisfying breakfast without requiring a sports-food product.

Lunch

Lentil and Vegetable Bone Broth Soup

Serves: 3 | Preparation: 12 minutes | Cooking: 30 minutes

Ingredients

·   1 teaspoon olive oil

·   1 small onion, diced

·   1 carrot, diced

·   1 celery stalk, diced

·   1 garlic clove, crushed

·   1 x 400 g tin brown lentils, drained and rinsed

·   750 ml prepared Broth & Co bone broth

·   1 x 400 g tin crushed tomatoes

·   2 cups baby spinach

·   1 teaspoon dried oregano

·   Black pepper

Method

1. Heat oil in a saucepan over medium heat. Cook onion, carrot and celery for 6–7 minutes until softened. Add garlic and oregano and cook for 30 seconds.

2. Add lentils, broth and tomatoes. Bring to a simmer and cook uncovered for 18–20 minutes.

3. Stir in spinach until wilted. Season with pepper and divide among bowls. Refrigerate extra servings for another meal.

Recovery note

Lentils add plant protein and fibre; broth builds savoury depth.

Dinner

Lemon Chicken, Potatoes and Greens

Serves: 2 | Preparation: 12 minutes | Cooking: 35 minutes

Ingredients

·   300 g skinless chicken breast or thigh

·   400 g baby potatoes, halved

·   2 teaspoons olive oil

·   1 teaspoon dried oregano

·   2 cups green beans or broccoli

·   1 lemon

·   1 garlic clove, crushed

·   Black pepper

Method

1. Heat oven to 200°C. Toss potatoes with half the oil, oregano and pepper and roast on a lined tray for 15 minutes.

2. Rub chicken with remaining oil, garlic and half the lemon juice. Add to the tray and roast for 18–20 minutes, or until cooked through.

3. Steam greens for 4–5 minutes. Serve chicken and potatoes with greens and remaining lemon.

Recovery note

A straightforward tray meal supplies protein, carbohydrate and vegetables.

Optional Snack

Combine 150 g Greek yoghurt, 1/2 cup berries and 15 g walnuts if hungry between meals.

Day 5 — Friday: Strength Day

Friday dinner is deliberately batch cooked. Reserve two servings for Saturday night.

Breakfast

Warm Bone Broth Breakfast Plate

Serves: 1 | Preparation: 5 minutes | Cooking: 10 minutes

Ingredients

·   250 ml prepared Broth & Co bone broth

·   2 eggs

·   1 slice wholegrain toast

·   1/4 avocado, sliced

·   1 small tomato, halved

·   Black pepper

Method

1. Warm the broth gently in a small saucepan.

2. Cook the eggs to your preference and toast the bread.

3. Serve the broth with eggs, toast, avocado and tomato. Season with pepper.

Recovery note

This savoury breakfast combines broth with eggs and carbohydrate rather than relying on broth alone.

Lunch

Beef and Quinoa Bowl

Serves: 1 | Preparation: 10 minutes | Cooking: 18 minutes

Ingredients

·   140 g lean beef strips

·   3/4 cup cooked quinoa

·   1 teaspoon olive oil

·   1/2 red capsicum, sliced

·   1 cup baby spinach

·   1/4 avocado, sliced

·   2 teaspoons lime juice

·   1/2 teaspoon ground cumin

·   Black pepper

Method

1. Heat half the oil in a frying pan. Cook capsicum for 3 minutes, add spinach and wilt, then transfer to a bowl.

2. Season beef with cumin and pepper. Add remaining oil to the pan and cook beef for 3–4 minutes, or to your preference.

3. Add quinoa, vegetables, avocado and beef to a bowl and finish with lime juice.

Recovery note

Quinoa and vegetables accompany lean beef in a complete lunch.

Dinner

Slow-Cooked Beef Bone Broth Stew

Serves: 4 | Preparation: 20 minutes | Cooking: 2 hours 15 minutes

Ingredients

·   600 g lean stewing beef, cut into 3 cm pieces

·   1 tablespoon olive oil

·   1 onion, diced

·   2 carrots, cut into chunks

·   2 celery stalks, sliced

·   400 g potatoes, cut into chunks

·   2 garlic cloves, crushed

·   750 ml prepared Broth & Co beef bone broth

·   1 tablespoon tomato paste

·   1 teaspoon dried thyme

·   1 bay leaf

·   2 tablespoons chopped parsley

·   Black pepper

Method

1. Heat oil in a heavy casserole over medium-high heat. Brown beef in batches and transfer to a plate.

2. Reduce heat to medium. Cook onion, carrot and celery for 6 minutes. Add garlic and tomato paste and cook for 1 minute.

3. Return beef to the pot with potatoes, broth, thyme and bay leaf. Bring to a simmer, cover and cook over low heat for about 2 hours, until beef is tender.

4. Remove bay leaf, season with pepper and finish with parsley. Serve two portions and refrigerate the remaining two promptly for Saturday.

Recovery note

Batch cooking turns one evening’s work into tomorrow’s complete dinner.

Optional Snack

If needed before training: 1 small banana and 150 g plain Greek yoghurt.

Day 6 — Saturday: Weekend Activity

Adjust portions and fluids to the day’s activity. A long hike, ride or match requires more planning than an easy walk.

Breakfast

Banana, Berry and Oat Bowl

Serves: 1 | Preparation: 5 minutes | Cooking: 5 minutes

Ingredients

·   1/2 cup rolled oats

·   1 cup milk

·   1 small banana, sliced

·   1/2 cup mixed berries

·   1 tablespoon natural peanut or almond butter

·   1/2 teaspoon cinnamon

Method

1. Combine oats and milk in a small saucepan. Cook over medium-low heat for 4–5 minutes, stirring, until creamy.

2. Transfer to a bowl and top with banana, berries and nut butter.

3. Sprinkle with cinnamon and add extra milk if preferred.

Recovery note

A warm carbohydrate-rich breakfast can suit a more active morning.

Lunch

Chicken and Avocado Recovery Wrap

Serves: 1 | Preparation: 10 minutes | Cooking: No cooking required with cooked chicken

Ingredients

·   1 large wholegrain wrap

·   120 g cooked chicken, sliced

·   1/4 avocado, mashed

·   1 cup mixed leaves

·   1 small tomato, sliced

·   1/2 grated carrot

·   1 teaspoon lemon juice

·   Black pepper

Method

1. Warm the wrap briefly according to packet directions if preferred.

2. Spread avocado over the centre and add chicken, leaves, tomato and carrot. Drizzle with lemon and season with pepper.

3. Fold in the sides, roll firmly and cut in half.

Recovery note

A portable meal for a busy or active weekend. Keep chilled until eating.

Dinner

Reheated Beef Stew with Garlicky Greens

Serves: 2 | Preparation: 5 minutes | Cooking: 12 minutes

Ingredients

·   2 reserved servings Slow-Cooked Beef Bone Broth Stew

·   4 cups chopped kale, silverbeet or broccoli

·   1 teaspoon olive oil

·   1 garlic clove, finely sliced

·   1 tablespoon water

·   Lemon wedge, to serve

Method

1. Place the stew in a saucepan and heat over medium-low heat, stirring occasionally, until steaming hot throughout.

2. Meanwhile, heat oil in a frying pan. Add garlic for 20 seconds, then add greens and water. Cover and cook for 3–5 minutes until tender.

3. Divide stew between bowls and serve with greens and lemon.

Recovery note

Adding freshly cooked greens makes the planned leftover meal feel complete.

Optional Snack

For longer activity, pack familiar fruit, a sandwich or another carbohydrate-containing snack and sufficient fluid. For a light snack, use 250 ml warm broth with one piece of fruit.

Day 7 — Sunday: Rest and Preparation

Sunday remains a normal nutrition day. The final soup makes four servings so Monday lunch is already underway.

Breakfast

Eggs and Smoked Salmon on Toast

Serves: 1 | Preparation: 7 minutes | Cooking: 8 minutes

Ingredients

·   2 eggs

·   60 g smoked salmon

·   1 slice wholegrain toast

·   1 cup baby spinach

·   1 small tomato, sliced

·   1 teaspoon olive oil

·   Black pepper

Method

1. Heat oil in a frying pan and wilt spinach for 1–2 minutes. Add eggs and scramble gently until just set.

2. Toast the bread.

3. Top toast with spinach and eggs, then add smoked salmon and tomato. Season with pepper.

Recovery note

This breakfast combines two protein foods with vegetables and toast.

Lunch

Build-Your-Own Leftover Bowl

Serves: 1 | Preparation: 10 minutes | Cooking: 5 minutes

Ingredients

·   120 g cooked chicken, beef, salmon, tofu or lentils

·   3/4 cup cooked rice, quinoa or diced potato

·   1 1/2 cups leftover or fresh vegetables

·   1/4 avocado or 1 teaspoon olive oil

·   2 teaspoons lemon juice

·   1 tablespoon chopped herbs

·   Black pepper

Method

1. Reheat cooked protein, grain and vegetables separately until steaming hot where required. Cold ingredients may be used if stored safely and intended to be eaten cold.

2. Arrange the grain, vegetables and protein in a bowl.

3. Add avocado or olive oil, lemon juice, herbs and pepper.

Recovery note

The quantities turn “use leftovers” into a repeatable meal formula.

Dinner

Sunday Chicken Bone Broth Soup

Serves: 4 | Preparation: 15 minutes | Cooking: 35 minutes

Ingredients

·   1 litre prepared Broth & Co chicken bone broth

·   400 g skinless chicken breast or thigh, diced

·   1 onion, diced

·   2 carrots, sliced

·   2 celery stalks, sliced

·   1 zucchini, diced

·   3/4 cup uncooked rice

·   2 cups baby spinach

·   1 teaspoon dried thyme

·   2 tablespoons chopped parsley

·   Black pepper

Method

1. Place broth, chicken, onion, carrot, celery, zucchini and thyme in a large saucepan. Bring to a gentle boil.

2. Add rice, reduce heat and simmer partly covered for 20–25 minutes, stirring occasionally, until rice is tender and chicken is cooked through.

3. Stir in spinach until wilted. Season with pepper and parsley. Serve two portions and refrigerate or freeze the remaining portions promptly.

Recovery note

A batch soup closes the week and reduces Monday’s workload.

Optional Snack

Combine 150 g Greek yoghurt with one piece of fruit and 1 tablespoon seeds if an afternoon snack suits your appetite.

Weekly Shopping List

A Three-Day Preparation Rhythm

·   At the start of the week, cook a grain, wash vegetables and check that breakfast foods are ready.

·   On Tuesday, make the four-serving chicken noodle soup and reserve Wednesday lunch.

·   On Friday, make the four-serving beef stew and reserve Saturday dinner.

·   On Sunday, prepare the chicken and rice soup so the next week starts with a ready meal.

Frequently Asked Questions

Do I need to follow every meal exactly?

No. Use the plan as a framework and swap foods according to preferences, allergies, cultural eating patterns, availability and nutritional needs.

Do I need the optional snacks?

Not necessarily. Snacks may be useful when meals are widely spaced, appetite is higher or training demand increases.

Should I eat differently on rest days?

Rest days still involve tissue maintenance and recovery. Appetite and carbohydrate needs may change, but balanced protein-containing meals remain useful.

Can I increase the portions?

Yes. Energy needs vary considerably. Increase the grain, potato, fruit, protein or overall meal size to suit hunger and activity.

Is bone broth the only protein in this plan?

No. The week deliberately rotates eggs, dairy, poultry, beef, fish and legumes. Bone broth contributes protein and collagen-associated amino acids within that varied pattern.

How long can I keep leftovers?

Cool food promptly, refrigerate in covered containers and follow current food-safety guidance. Freeze portions you will not use soon.

Continue Exploring

• Recovery Nutrition Explained

• The Science of Muscle Recovery Foods

• What Should You Eat After a Workout?

• Protein Timing Explained: Does It Really Matter?

• What to Eat Before a Workout: A Practical Guide to Pre-Workout Nutrition

• Why Strength Training Matters at Every Age

• Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing

• Bone Broth Recipes for Runners

• Recovery Meals for Weekend Warriors

References and Further Reading

• International Society of Sports Nutrition position stand: nutrient timing

• International Society of Sports Nutrition position stand: protein and exercise

• Australian Dietary Guidelines

• Australian Institute of Sport: recovery nutrition

Final Thoughts

A seven-day recovery meal plan is not really about seven perfect days. It is about learning how to build the eighth day: keep protein foods available, pair them with enough carbohydrate and colourful plants, use planned leftovers, drink regularly and make the pattern practical enough to repeat.

Recovery nutrition should still look like food. Across this week, eggs, yoghurt, fish, chicken, beef, lentils, grains, vegetables, fruit and broth each play a different part in a varied kitchen rather than competing to be one miracle recovery ingredient.