18 complete whole-food recipes for training days, meal preparation and everyday active living.

There is something almost perfect about a bowl after exercise. Protein, vegetables, carbohydrate, broth and herbs can sit together in one satisfying meal without recovery nutrition becoming complicated.

Recovery does not have to come in a shaker. A chicken, rice and vegetable soup still provides protein, carbohydrate, fluid and a variety of nutrients. A beef, sweet potato and broccoli bowl is still practical recovery food. Sometimes the best post-workout meal is simply dinner.

 

Why Soups and Bowls Work So Well

Soup has a liquid base, reheats well and can bring broth, protein foods, vegetables, grains, noodles or legumes into one dish. Bowls offer a different advantage: they can be assembled in layers and adjusted for the person eating them.

This flexibility matters because recovery needs are not identical. A long run may call for a larger carbohydrate component than a gentle walk. A resistance-training meal may place greater emphasis on a substantial protein food. An older adult with a smaller appetite may prefer a softer soup that concentrates useful nutrition in an easy-to-eat format.

 

Why Different Protein Foods Belong Together

Bone broth naturally provides protein and collagen-derived amino acids, including glycine, proline and hydroxyproline. Collagen-rich proteins have a different amino-acid profile from complete proteins commonly emphasised for skeletal-muscle protein synthesis.

That is why these recipes combine broth with chicken, beef, salmon, eggs, beans or lentils rather than asking bone broth to be the only protein in the meal. The useful question is not “Which protein wins?” It is “How can different foods work together?”

Functional Proteins Explained: Why Whey, Collagen & Bone Broth All Have Different Roles explains these complementary roles, while High-Protein Foods: The Foundation of Muscle, Healthy Ageing & Recovery Nutrition offers practical whole-food options.

Match Carbohydrate to the Activity

Carbohydrate helps restore glycogen used during many forms of exercise. The amount that suits a recreational strength session may differ from the amount needed after prolonged endurance work or before another demanding session later that day.

The runner’s bowl deliberately contains more rice than several other recipes. For a lighter everyday meal, reduce the grain and keep the protein and vegetables substantial. The recipes are starting points, not universal sports prescriptions.

Protein Timing for Health, Performance & Recovery places the post-exercise meal within the more important context of the whole day.

The 18 Recipes

The collection includes nine soups and nine bowls. Each recipe has exact metric quantities, servings, preparation and cooking times, a complete method and storage guidance where it is useful.

1. Classic Chicken, Rice & Vegetable Bone Broth Soup

A classic chicken soup made substantial enough to function as a complete meal.

Serves: 4

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

·       500 g boneless, skinless chicken thighs, cut into approximately 2 cm pieces

·       1.25 litres Broth & Co Original Bone Broth, prepared according to pack directions

·       ¾ cup jasmine or basmati rice, rinsed

·       1 tablespoon extra virgin olive oil

·       1 brown onion, finely diced

·       2 carrots, diced

·       2 celery stalks, sliced

·       2 garlic cloves, crushed

·       1 medium zucchini, diced

·       2 cups baby spinach

·       1 teaspoon dried thyme

·       2 tablespoons chopped fresh parsley

·       Juice of ½ lemon

·       Freshly ground black pepper

Method

1. Heat the olive oil in a large saucepan over medium heat.

2. Add onion, carrot and celery.

3. Cook for 5–6 minutes, stirring occasionally, until the onion has softened.

4. Add garlic and thyme and cook for another 30 seconds.

5. Add the chicken.

6. Cook for approximately 3–4 minutes, stirring regularly. The chicken does not need to be completely cooked at this stage.

7. Pour in the prepared bone broth.

8. Bring gently to the boil.

9. Add the rinsed rice.

10. Reduce the heat and simmer, partially covered, for approximately 15 minutes.

11. Add the zucchini.

12. Continue cooking for another 5–7 minutes, until the rice is tender and the chicken is completely cooked through.

13. Stir through the baby spinach.

14. Cook for approximately 1 minute until wilted.

15. Remove from the heat.

16. Stir through parsley and lemon juice.

17. Season with black pepper.

18. Divide between four bowls and serve warm.

Storage

Cool leftovers promptly and refrigerate in an airtight container for up to 3 days. The rice will continue absorbing liquid, so add a little water or prepared bone broth when reheating.

Why It Fits

Chicken provides the principal quality protein source, while bone broth contributes additional protein and collagen-derived amino acids. Rice provides carbohydrate, while the vegetables create a more nutritionally varied meal.

2. Ginger + Turmeric Chicken Noodle Soup

Serves: 4

Prep time: 15 minutes

Cook time: 25 minutes

Ingredients

·       500 g chicken breast or thigh, thinly sliced

·       Broth & Co Ginger + Turmeric Bone Broth Concentrate, prepared to make 1.25 litres

·       200 g noodles

·       1 tablespoon extra virgin olive oil

·       1 carrot, cut into thin strips

·       150 g mushrooms, sliced

·       1 red capsicum, thinly sliced

·       2 baby bok choy, sliced

·       1 teaspoon freshly grated ginger

·       2 spring onions, sliced

·       ½ cup fresh coriander

·       Juice of 1 lime

Method

1. Prepare the Ginger + Turmeric Bone Broth according to pack directions.

2. Heat olive oil in a large saucepan over medium heat.

3. Add carrot and mushrooms and cook for approximately 3 minutes.

4. Add fresh ginger and stir for 30 seconds.

5. Pour in the prepared broth and bring to a gentle simmer.

6. Add the sliced chicken.

7. Simmer gently for approximately 5 minutes.

8. Add noodles and cook according to their packet directions.

9. Add capsicum during the final 3 minutes.

10. Add bok choy during the final 2 minutes.

11. Check that the chicken is completely cooked through.

12. Remove from the heat.

13. Stir through lime juice.

14. Divide between four bowls.

15. Finish with spring onion and coriander.

Storage

If preparing ahead, cook and store the noodles separately where possible. This prevents them absorbing too much broth and becoming soft.

3. Beef, Barley & Vegetable Bone Broth Soup

Serves: 6

Prep time: 20 minutes

Cook time: 1 hour 20 minutes

Ingredients

·       600 g lean stewing beef, cut into 2 cm pieces

·       1.5 litres Broth & Co BEEFY or Original Bone Broth, prepared

·       ¾ cup pearl barley, rinsed

·       1 tablespoon extra virgin olive oil

·       1 brown onion, diced

·       3 carrots, chopped

·       2 celery stalks, sliced

·       250 g mushrooms, quartered

·       2 garlic cloves, crushed

·       2 tablespoons tomato paste

·       1 teaspoon dried thyme

·       1 bay leaf

·       2 cups baby spinach

·       2 tablespoons parsley

·       Black pepper

Method

1. Heat half the olive oil in a large heavy-based saucepan over medium-high heat.

2. Brown the beef in batches so the pan isn't overcrowded.

3. Transfer browned beef to a plate.

4. Reduce heat to medium and add the remaining oil.

5. Add onion, carrot and celery.

6. Cook for 5 minutes.

7. Add mushrooms and cook for another 3 minutes.

8. Add garlic, tomato paste and thyme.

9. Cook for 1 minute.

10. Return beef and any resting juices to the saucepan.

11. Add barley and bay leaf.

12. Pour in the prepared bone broth.

13. Bring to the boil.

14. Reduce to a gentle simmer and partially cover.

15. Cook for approximately 60 minutes, stirring occasionally.

16. Check the beef and barley. Continue cooking for another 10–15 minutes if required until both are tender.

17. Remove the bay leaf.

18. Stir through spinach.

19. Finish with parsley and black pepper.

Storage

Refrigerate for up to 3 days or freeze individual portions for approximately 3 months. The barley will thicken the soup during storage, so add additional broth or water when reheating.

4. Chicken, Lentil & Spinach Bone Broth Soup

Serves: 4

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

·       400 g chicken thighs, diced

·       1 × 400 g tin lentils, drained and rinsed

·       1 litre Broth & Co Original or NAKED Bone Broth, prepared

·       1 tablespoon olive oil

·       1 brown onion, diced

·       2 carrots, diced

·       2 celery stalks, sliced

·       1 zucchini, diced

·       2 garlic cloves, crushed

·       1 × 400 g tin chopped tomatoes

·       1 teaspoon dried oregano

·       2 cups baby spinach

·       2 tablespoons parsley

·       Juice of ½ lemon

·       Black pepper

Method

1. Heat olive oil in a large saucepan.

2. Add onion, carrot and celery.

3. Cook for 5 minutes until beginning to soften.

4. Add garlic and oregano and cook for 30 seconds.

5. Add chicken and cook for 3–4 minutes.

6. Add chopped tomatoes and prepared bone broth.

7. Bring to a gentle simmer.

8. Cook for approximately 12 minutes.

9. Add lentils and zucchini.

10. Simmer for another 8 minutes, or until the chicken is completely cooked and zucchini tender.

11. Stir through spinach.

12. Remove from heat.

13. Add parsley and lemon juice.

14. Season with black pepper and serve.

5. BEEFY Beef & Bean Chilli Soup

Serves: 6

Prep time: 15 minutes

Cook time: 40 minutes

Ingredients

·       500 g lean beef mince

·       750 mL Broth & Co BEEFY Bone Broth, prepared

·       1 tablespoon olive oil

·       1 brown onion, diced

·       1 carrot, finely diced

·       1 red capsicum, diced

·       2 garlic cloves, crushed

·       2 tablespoons tomato paste

·       1 × 400 g tin crushed tomatoes

·       1 × 400 g tin kidney beans, drained and rinsed

·       1 × 400 g tin black beans, drained and rinsed

·       1 cup frozen corn

·       1 teaspoon ground cumin

·       1 teaspoon smoked paprika

·       ½ teaspoon ground coriander

·       1 avocado, diced

·       Fresh coriander

·       Lime wedges

Method

1. Heat olive oil in a large saucepan.

2. Add onion, carrot and capsicum.

3. Cook for approximately 5 minutes.

4. Add garlic, cumin, paprika and ground coriander.

5. Stir for 30 seconds.

6. Add beef mince.

7. Cook for 5–7 minutes, breaking the beef apart until browned.

8. Add tomato paste and cook for 1 minute.

9. Add crushed tomatoes and BEEFY Bone Broth.

10. Bring to a simmer.

11. Cook uncovered for 15 minutes.

12. Add kidney beans, black beans and corn.

13. Simmer for another 10–12 minutes.

14. If you prefer a thinner soup consistency, add another 100–200 mL prepared broth.

15. Divide between bowls.

16. Top with avocado and coriander.

17. Serve with lime.

18. Muscle Recovery Soups & Bowls: High-Protein Bone Broth Recipes for Active Living

19. Continuing from Recipe 5, we'll keep these as complete, cookable recipes with proper quantities and methods.

6. Chicken, White Bean & Tomato Bone Broth Soup

A Mediterranean-style soup combining chicken, cannellini beans, vegetables and bone broth.

Serves: 6

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

·       500 g boneless, skinless chicken thighs, cut into 2 cm pieces

·       2 × 400 g tins cannellini beans, drained and rinsed

·       1.25 litres Broth & Co Original Bone Broth, prepared according to pack directions

·       1 tablespoon extra virgin olive oil

·       1 brown onion, finely diced

·       2 carrots, diced

·       2 celery stalks, sliced

·       2 garlic cloves, crushed

·       1 medium zucchini, diced

·       1 × 400 g tin crushed tomatoes

·       1 teaspoon dried oregano

·       ½ teaspoon dried thyme

·       2 cups baby spinach

·       ¼ cup chopped fresh parsley

·       Juice of ½ lemon

·       Freshly ground black pepper

Method

1. Heat the olive oil in a large saucepan over medium heat.

2. Add the onion, carrot and celery and cook for approximately 5 minutes, stirring occasionally.

3. Add the garlic, oregano and thyme and cook for 30 seconds.

4. Add the chicken and cook for 3–4 minutes, stirring until lightly coloured on the outside.

5. Add the crushed tomatoes and prepared bone broth.

6. Bring gently to the boil.

7. Reduce the heat and simmer for 10 minutes.

8. Add the cannellini beans and zucchini.

9. Continue simmering for another 8–10 minutes, until the chicken is completely cooked and the zucchini is tender.

10. Stir through the spinach and cook for approximately 1 minute.

11. Remove from the heat.

12. Add parsley and lemon juice.

13. Season with black pepper and serve.

Storage

Refrigerate in an airtight container for up to 3 days or freeze individual portions for approximately 2–3 months.

Why It Fits

Chicken provides quality protein, cannellini beans provide additional plant protein, carbohydrate and fibre, and bone broth contributes protein and collagen-derived amino acids.

7. Asian Chicken, Egg & Mushroom Bone Broth Noodle Soup

Serves: 4

Prep time: 15 minutes

Cook time: 25 minutes

Ingredients

·       400 g chicken breast, thinly sliced

·       4 eggs

·       1.25 litres Broth & Co Original Bone Broth, prepared

·       250 g noodles

·       200 g mushrooms, sliced

·       2 carrots, cut into thin strips

·       2 baby bok choy, quartered

·       1 teaspoon freshly grated ginger

·       2 spring onions, sliced

·       ½ cup fresh coriander

·       1 lime, cut into wedges

·       Fresh chilli, optional

Method

1. Bring a small saucepan of water to the boil.

2. Carefully lower in the eggs and cook for approximately 6½–7 minutes for soft centres, or longer if you prefer firm yolks.

3. Transfer the eggs immediately to cold water. Once cool enough to handle, peel and halve them.

4. Cook the noodles separately according to packet directions.

5. Drain and divide the noodles between four serving bowls.

6. Meanwhile, pour the prepared bone broth into a large saucepan.

7. Add the ginger, mushrooms and carrot.

8. Bring to a gentle simmer and cook for approximately 4 minutes.

9. Add the sliced chicken and gently simmer for approximately 4–5 minutes, or until completely cooked through.

10. Add the bok choy for the final 2 minutes.

11. Divide the chicken, vegetables and hot broth between the noodle bowls.

12. Top each bowl with two egg halves.

13. Add spring onion, coriander and optional chilli.

14. Serve with lime wedges.

Meal-Prep Tip

If preparing ahead, keep the noodles separate from the soup and combine them only when reheating. This prevents the noodles becoming overly soft.

8. Energy Mushroom, Chicken & Rice Bone Broth Soup

This is where Broth & Co Energy Performance Bone Broth Powder with Lion's Mane & Shiitake can genuinely fit the recipe because the mushroom profile complements the other savoury ingredients.

Serves: 4

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

·       450 g boneless chicken thighs, diced

·       Broth & Co Energy Performance Bone Broth Powder, prepared to make 1.25 litres according to pack directions

·       ¾ cup jasmine or basmati rice, rinsed

·       200 g mushrooms, sliced

·       2 carrots, diced

·       1 brown onion, diced

·       1 zucchini, diced

·       2 cups baby spinach

·       1 tablespoon extra virgin olive oil

·       1 teaspoon freshly grated ginger

·       2 spring onions, sliced

·       ¼ cup fresh parsley or coriander

·       Juice of ½ lemon

·       Freshly ground black pepper

Method

1. Heat the olive oil in a large saucepan over medium heat.

2. Add onion and carrot and cook for 4–5 minutes.

3. Add mushrooms and cook for another 3 minutes.

4. Add ginger and stir for 30 seconds.

5. Add chicken and cook for approximately 3 minutes.

6. Pour in the prepared Energy Performance Bone Broth.

7. Bring gently to the boil.

8. Add the rinsed rice.

9. Reduce the heat and simmer, partially covered, for approximately 12 minutes.

10. Add zucchini.

11. Continue cooking for 6–8 minutes, until the rice is tender and chicken completely cooked.

12. Stir through spinach.

13. Remove from heat and add lemon juice.

14. Divide between four bowls.

15. Top with spring onion and fresh herbs.

Storage

Refrigerate for up to 3 days. Add a little water or prepared broth when reheating because the rice will continue absorbing liquid.

Why This Product Fits

The mushroom character of Energy Performance belongs naturally in a mushroom and chicken soup. We're using it because of the flavour profile rather than forcing a functional product into an unrelated recipe.

9. Active Ageing Chicken, Potato & Vegetable Bone Broth Soup

A soft, substantial soup containing chicken, potato and vegetables in an easy-to-eat format.

Serves: 4

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

·       450 g chicken breast or boneless chicken thighs, cut into small pieces

·       1 litre Broth & Co Original or NAKED Bone Broth, prepared

·       400 g potatoes, peeled and cut into approximately 1.5 cm cubes

·       1 tablespoon extra virgin olive oil

·       1 brown onion, finely diced

·       2 carrots, diced

·       1 celery stalk, finely sliced

·       1 small zucchini, diced

·       1 cup frozen peas

·       2 cups baby spinach

·       2 tablespoons chopped parsley

·       Juice of ½ lemon

·       Freshly ground black pepper

Method

1. Heat olive oil in a large saucepan over medium heat.

2. Add onion, carrot and celery.

3. Cook gently for approximately 5 minutes.

4. Add the chicken and cook for 3–4 minutes, stirring regularly.

5. Pour in the prepared bone broth.

6. Add the diced potato.

7. Bring gently to the boil.

8. Reduce the heat and simmer for approximately 12 minutes.

9. Add zucchini and peas.

10. Continue simmering for another 7–8 minutes, until the chicken is completely cooked and potato tender.

11. Stir through the spinach.

12. Remove from heat.

13. Add parsley, lemon juice and black pepper.

14. Serve warm.

Softer Texture Option

Cook the vegetables for another 5 minutes until very tender. If a thicker soup is preferred, remove approximately 1 cup of potato and vegetables, mash them with a fork and stir them back into the soup.

Storage

Refrigerate for up to 3 days or freeze in individual portions. Now we move away from soup. For these recipes, bone broth may be used to: 🍚 cook rice 🌾 cook quinoa 🥔 flavour vegetables or: 🥣 create a light savoury sauce. That gives the article much more culinary variety.

10. Beef, Sweet Potato & Broccoli Recovery Bowl

Serves: 2

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

·       350 g lean beef steak

·       500 g sweet potato, cut into approximately 2 cm cubes

·       1 serve Broth & Co BEEFY Bone Broth Powder

·       ¼ cup hot water

·       1½ cups broccoli florets

·       1 red capsicum, sliced

·       2 cups baby spinach

·       ½ avocado, sliced

·       1 tablespoon extra virgin olive oil

·       ½ teaspoon smoked paprika

·       Juice of ½ lemon

·       2 tablespoons chopped parsley

·       Freshly ground black pepper

Method

1. Preheat the oven to 200°C fan-forced.

2. Place sweet potato on a lined baking tray.

3. Drizzle with half the olive oil and sprinkle with smoked paprika and black pepper.

4. Roast for 15 minutes.

5. Add broccoli and capsicum to the tray.

6. Toss gently and roast for another 10–12 minutes until the sweet potato is tender and vegetables lightly caramelised.

7. Meanwhile, dissolve the BEEFY Bone Broth Powder in the hot water.

8. Heat the remaining olive oil in a frying pan over medium-high heat.

9. Cook the steak to your preferred doneness.

10. During the final minute of cooking, add approximately half the concentrated BEEFY broth to the pan.

11. Turn the steak through the broth to create a light savoury coating.

12. Transfer the steak to a board and rest for 5 minutes.

13. Divide spinach between two bowls.

14. Add roasted sweet potato, broccoli and capsicum.

15. Slice the rested beef across the grain and add to the bowls.

16. Top with avocado.

17. Spoon over a little of the remaining concentrated broth if desired.

18. Finish with parsley and lemon.

11. Chicken, Rice & Avocado Bone Broth Bowl

Serves: 2

Prep time: 15 minutes

Cook time: 25 minutes

Ingredients

·       350 g chicken breast or boneless thighs

·       1 cup jasmine or basmati rice

·       Broth & Co NAKED or Original Bone Broth, prepared in the quantity required to cook the rice

·       1½ cups broccoli florets

·       1 carrot, sliced

·       1 red capsicum, sliced

·       2 cups baby spinach

·       ½ avocado

·       1 tablespoon extra virgin olive oil

·       Juice of ½ lemon

·       2 tablespoons chopped parsley

·       Black pepper

Method

1. Rinse the rice thoroughly.

2. Cook according to packet directions, using prepared bone broth in place of the normal cooking water where appropriate.

3. Heat half the olive oil in a frying pan over medium heat.

4. Cook the chicken until golden and completely cooked through.

5. Transfer to a board and rest for 5 minutes.

6. Meanwhile, steam the broccoli and carrot until tender-crisp.

7. Add the capsicum for the final 2 minutes, or leave it raw if you prefer more crunch.

8. Stir the baby spinach through the hot bone-broth-cooked rice.

9. Divide rice between two bowls.

10. Add broccoli, carrot and capsicum.

11. Slice the chicken and arrange over the bowls.

12. Add avocado.

13. Drizzle with the remaining olive oil and lemon juice.

14. Finish with parsley and black pepper.

Meal Prep

Cook double the chicken and rice. Refrigerate promptly and use the extra portions for lunch the following day.

12. Salmon & Bone Broth Rice Bowl

Serves: 2

Prep time: 10 minutes

Cook time: 25 minutes

Ingredients

·       2 × 150–180 g salmon fillets

·       1 cup jasmine rice

·       Broth & Co NAKED Bone Broth, prepared in the amount required to cook the rice

·       1½ cups broccoli

·       1 cup shelled edamame

·       1 carrot, cut into thin strips

·       ½ avocado

·       1 teaspoon extra virgin olive oil

·       Juice of ½ lemon

·       2 tablespoons chopped fresh herbs

·       Black pepper

Method

1. Rinse the rice.

2. Cook according to packet directions using prepared NAKED Bone Broth in place of the normal cooking liquid where appropriate.

3. Heat olive oil in a frying pan over medium heat.

4. Place salmon skin-side down and cook for approximately 4–5 minutes.

5. Turn and cook for another 3–5 minutes, depending on thickness and preferred doneness.

6. Remove from heat and rest briefly.

7. Steam broccoli, edamame and carrot until tender.

8. Divide the bone-broth rice between two bowls.

9. Add vegetables.

10. Place a salmon fillet on each bowl.

11. Add avocado.

12. Finish with lemon, fresh herbs and black pepper.

Why NAKED Works

NAKED's natural neutral flavour allows the rice to gain the nutritional contribution of bone broth without introducing an overly strong beef flavour alongside salmon.

13. BEEFY Beef & Quinoa Power Bowl

Serves: 2

Prep time: 15 minutes

Cook time: 25 minutes

Ingredients

·       350 g lean beef steak

·       ¾ cup uncooked quinoa

·       Broth & Co BEEFY Bone Broth, prepared in the quantity required to cook the quinoa

·       1 red capsicum, sliced

·       1 zucchini, sliced

·       1½ cups broccoli florets

·       2 cups baby spinach

·       ½ avocado

·       1 tablespoon extra virgin olive oil

·       Juice of ½ lemon

·       2 tablespoons parsley

·       Black pepper

Method

1. Rinse the quinoa thoroughly under cold running water.

2. Place quinoa in a saucepan with the quantity of prepared BEEFY Bone Broth recommended for cooking the quinoa.

3. Bring to the boil.

4. Reduce heat, cover and simmer according to packet directions, generally around 12–15 minutes.

5. Remove from heat and leave covered for 5 minutes.

6. Meanwhile, preheat oven to 200°C fan-forced.

7. Place capsicum, zucchini and broccoli on a lined tray.

8. Drizzle with half the olive oil.

9. Roast for approximately 18–20 minutes.

10. Heat the remaining olive oil in a frying pan.

11. Cook the beef to preferred doneness.

12. Rest for 5 minutes before slicing.

13. Fluff the quinoa with a fork and stir through baby spinach.

14. Divide between two bowls.

15. Add roasted vegetables.

16. Add sliced beef and avocado.

17. Finish with lemon, parsley and black pepper.

14. Ginger + Turmeric Chicken Rice Bowl

Serves: 2

Prep time: 15 minutes

Cook time: 25 minutes

Ingredients

·       350 g boneless chicken thighs

·       1 cup jasmine rice

·       Broth & Co Ginger + Turmeric Bone Broth Concentrate, prepared in the quantity required to cook the rice

·       1 carrot, cut into thin strips

·       1 red capsicum, sliced

·       2 baby bok choy, quartered

·       1 cup shelled edamame

·       1 teaspoon extra virgin olive oil

·       1 teaspoon freshly grated ginger

·       Juice of ½ lime

·       2 spring onions, sliced

·       ¼ cup fresh coriander

Method

1. Rinse the rice.

2. Cook according to packet directions, using prepared Ginger + Turmeric Bone Broth as the cooking liquid where appropriate.

3. Cut the chicken into bite-sized pieces.

4. Heat olive oil in a frying pan over medium-high heat.

5. Add chicken and cook for approximately 5 minutes.

6. Add fresh ginger and cook for another 30 seconds.

7. Add carrot and capsicum.

8. Cook for another 3–4 minutes.

9. Add bok choy and edamame.

10. Cook for another 2–3 minutes, until the chicken is completely cooked and vegetables are tender-crisp.

11. Remove from heat and add lime juice.

12. Divide the ginger + turmeric rice between two bowls.

13. Top with chicken and vegetables.

14. Finish with spring onion and coriander.

15. Chicken, Egg & Vegetable Breakfast Recovery Bowl

Serves: 2

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients

·       200 g cooked chicken, shredded

·       4 eggs

·       2 cups cooked brown rice or quinoa

·       1 serve Broth & Co NAKED Bone Broth Powder

·       ½ cup hot water

·       2 cups baby spinach

·       1 cup cherry tomatoes, halved

·       1 avocado, sliced

·       1 teaspoon olive oil

·       2 tablespoons parsley

·       Lemon wedges

·       Black pepper

Method

1. Dissolve the NAKED Bone Broth Powder in the hot water.

2. Heat olive oil in a frying pan over medium heat.

3. Add the cooked rice or quinoa.

4. Pour over the prepared concentrated broth.

5. Stir for 2–3 minutes until the grain is steaming hot and most of the broth has been absorbed.

6. Add spinach and stir until wilted.

7. Add the chicken and heat thoroughly.

8. Divide the chicken and grain mixture between two bowls.

9. Wipe the frying pan if necessary and cook the eggs according to preference—fried, scrambled or poached separately.

10. Place two eggs on each bowl.

11. Add cherry tomatoes and avocado.

12. Finish with parsley, black pepper and lemon.

16. Runner's Chicken & Rice Recovery Bowl

This bowl deliberately contains a larger rice component than several of the strength-focused bowls, making it more suitable after longer or more demanding endurance activity where greater carbohydrate intake may be appropriate.

Serves: 2

Prep time: 15 minutes

Cook time: 25 minutes

Ingredients

·       350 g chicken breast

·       1¼ cups jasmine or basmati rice

·       Broth & Co Original or NAKED Bone Broth, prepared in the quantity required to cook the rice

·       1½ cups broccoli florets

·       1 red capsicum, sliced

·       1 carrot, cut into thin strips

·       1 cup shelled edamame

·       2 cups baby spinach

·       ½ avocado, sliced

·       1 tablespoon extra virgin olive oil

·       Juice of 1 lime

·       2 tablespoons chopped fresh coriander

·       2 spring onions, thinly sliced

·       Freshly ground black pepper

Method

1. Rinse the rice thoroughly under cold running water.

2. Cook according to packet directions, replacing the normal cooking water with prepared bone broth where appropriate.

3. While the rice cooks, cut the chicken breast into thick strips.

4. Heat half the olive oil in a large frying pan over medium-high heat.

5. Add the chicken and cook for approximately 4–5 minutes on the first side.

6. Turn and continue cooking until golden and completely cooked through.

7. Transfer to a clean plate and allow to rest for approximately 5 minutes.

8. Meanwhile, steam the broccoli, carrot and edamame for 4–5 minutes until tender-crisp.

9. Add the capsicum for the final 1–2 minutes if you prefer it lightly cooked, or leave it raw for additional crunch.

10. Once the rice is cooked, fluff it with a fork.

11. Stir the baby spinach through the hot rice so it begins to wilt.

12. Add half the lime juice and the remaining olive oil to the rice and gently combine.

13. Divide the rice between two large bowls.

14. Add the broccoli, carrot, capsicum and edamame.

15. Slice the rested chicken and arrange over the bowls.

16. Add avocado.

17. Finish with coriander, spring onion, remaining lime juice and black pepper.

After a Longer Run

Depending on individual requirements, this bowl can be made even more carbohydrate-rich by adding:

·       additional rice

·       roasted sweet potato

·       fruit alongside the meal.

·       The appropriate amount depends on the duration and intensity of the activity and the individual's overall energy requirements.

Meal Prep

Cook the rice and chicken ahead and refrigerate promptly in separate airtight containers. Assemble with freshly prepared vegetables and avocado when ready to eat.

Why It Fits

Chicken provides quality protein, while bone broth contributes additional protein and collagen-derived amino acids through the rice. Rice provides a substantial carbohydrate component, while edamame adds another protein-containing whole food.

17. Mediterranean Chicken & Quinoa Bone Broth Bowl

A fresher bowl that moves away from the Asian-inspired flavours of several of the other recipes.

Serves: 2

Prep time: 15 minutes

Cook time: 25 minutes

Ingredients

·       350 g boneless chicken thighs or chicken breast

·       ¾ cup uncooked quinoa

·       Broth & Co NAKED Bone Broth, prepared in the quantity required to cook the quinoa

·       1 cup cherry tomatoes, halved

·       ½ cucumber, diced

·       1 red capsicum, sliced

·       2 cups baby spinach

·       ½ avocado, sliced

·       1 tablespoon extra virgin olive oil

·       Juice and finely grated zest of ½ lemon

·       2 tablespoons chopped fresh parsley

·       1 tablespoon chopped fresh mint

·       ½ teaspoon dried oregano

·       Freshly ground black pepper

Method

1. Rinse the quinoa thoroughly under cold running water.

2. Place the quinoa into a saucepan with the amount of prepared NAKED Bone Broth recommended on the quinoa packet.

3. Bring to the boil.

4. Reduce the heat to low, cover and simmer according to packet directions, generally for approximately 12–15 minutes.

5. Remove from the heat and leave covered for 5 minutes.

6. Meanwhile, place the chicken in a bowl.

7. Add half the olive oil, oregano, lemon zest and black pepper.

8. Toss until the chicken is lightly coated.

9. Heat a frying pan over medium-high heat.

10. Cook the chicken for approximately 5–7 minutes on each side, depending on thickness, until completely cooked through.

11. Transfer to a board and rest for 5 minutes.

12. Fluff the quinoa with a fork.

13. Stir the baby spinach through the warm quinoa.

14. Add half the parsley, half the mint and half the lemon juice.

15. Divide the quinoa between two bowls.

16. Add cherry tomatoes, cucumber and capsicum.

17. Slice the chicken and arrange over the bowls.

18. Add avocado.

19. Drizzle with the remaining olive oil and lemon juice.

20. Finish with remaining parsley and mint.

Meal-Prep Tip

Prepare the chicken and quinoa in advance, but keep the cucumber, tomatoes, herbs and avocado separate until serving.

Why It Fits

Chicken provides the principal quality protein source. Quinoa adds carbohydrate and additional protein, while NAKED Bone Broth contributes protein and collagen-derived amino acids without overpowering the Mediterranean flavours.

18. Warm Beef, Potato & Greens Recovery Bowl

The final bowl is deliberately simple: steak, crispy potatoes, greens and a light BEEFY broth dressing.

Serves: 2

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

·       350 g lean beef steak

·       500 g baby potatoes, halved

·       1 serve Broth & Co BEEFY Bone Broth Powder

·       ⅓ cup hot water

·       2 cups broccoli florets

·       2 cups green beans, trimmed

·       2 cups baby spinach

·       ½ avocado, sliced

·       1 tablespoon extra virgin olive oil

·       1 teaspoon Dijon mustard

·       1 tablespoon fresh lemon juice

·       2 tablespoons chopped parsley

·       Freshly ground black pepper

Method

1. Preheat the oven to 200°C fan-forced.

2. Place the baby potatoes in a saucepan and cover with cold water.

3. Bring to the boil and cook for approximately 6 minutes, until beginning to soften around the outside while remaining firm in the centre.

4. Drain thoroughly and allow the potatoes to steam dry for 1–2 minutes.

5. Transfer them to a lined baking tray.

6. Drizzle with half the olive oil and season with black pepper.

7. Roast for approximately 20 minutes, turning once, until golden and tender.

8. Meanwhile, dissolve the BEEFY Bone Broth Powder in the hot water.

9. Whisk the Dijon mustard and lemon juice into the concentrated broth. Set aside.

10. Heat the remaining olive oil in a frying pan over medium-high heat.

11. Cook the steak to your preferred doneness.

12. Transfer to a board and rest for 5 minutes.

13. Steam the broccoli and green beans for approximately 4–5 minutes until tender-crisp.

14. Divide baby spinach between two bowls.

15. Add the roasted potatoes, broccoli and green beans.

16. Slice the rested beef across the grain and arrange over the bowls.

17. Add avocado.

18. Spoon the warm BEEFY broth dressing over the beef and potatoes.

19. Finish with parsley and black pepper.

Why It Fits

Beef provides quality protein, potatoes provide carbohydrate, vegetables add dietary variety and BEEFY Bone Broth contributes additional protein and collagen-derived amino acids while also becoming part of the flavour of the dish.

Build Your Own Recovery Soup or Bowl

Once the basic pattern becomes familiar, you can open the fridge and build a useful meal without following a recipe exactly.

A Simple Soup Formula

·       400–500 g of a main protein food for approximately four serves.

·       1–1.25 litres prepared bone broth.

·       Three or four vegetables.

·       Rice, potato, barley, noodles or legumes where appropriate.

·       Herbs, aromatics and lemon or lime for balance.

A Simple Bowl Formula

·       A substantial main protein food.

·       Rice, quinoa, potato, sweet potato or noodles according to appetite and activity.

·       Two or three vegetables.

·       Bone broth used to cook the grain or make a light savoury dressing.

·       A healthy fat and fresh herbs, lemon or lime.

Let the Food Choose the Broth

Use NAKED where a neutral flavour suits fish, quinoa or lighter bowls. Choose BEEFY with beef, potato, chilli and robust flavours. Original works naturally in traditional soups, stews and chicken dishes. Ginger + Turmeric belongs with warming chicken, rice, noodles and vegetables. Energy Performance is best used where its mushroom character genuinely complements the meal.

Meal Preparation and Storage

Soup is especially useful for batch cooking. Make four to six serves, eat one, refrigerate what will be used soon and freeze the rest. Cool cooked food promptly, divide it into suitable containers and reheat until steaming hot throughout.

·       Refrigerate most cooked soups promptly and use within about three days.

·       Freeze suitable soups in individual portions for up to two or three months.

·       Cook noodles separately when possible so they do not become overly soft.

·       Add water or prepared broth when reheating soups containing rice or barley.

·       For bowls, store cooked protein, grains and vegetables separately from avocado, fresh herbs and dressings.

Rice and other cooked grains require careful cooling and refrigeration. Follow food-safety guidance, avoid leaving cooked food at room temperature for extended periods and reheat only the portion you need.

Recovery Meals Can Be Family Meals

An active person does not always need a separate “recovery dinner” while everyone else eats normal food. Chicken soup is dinner. Salmon rice bowls are dinner. Beef, potato and greens are dinner. The person with greater energy needs can adjust portions or add bread, rice, potato or fruit.

This is what makes the collection practical. It treats recovery nutrition as nourishing everyday food rather than a specialist category that must arrive in a bar, bottle or shaker.

Recovery Isn't Just for Athletes | How Your Body Repairs Itself Every Day explains why repair and adaptation matter after exercise, physical work, illness and ordinary life.

Frequently Asked Questions

Are soups good after a workout?

They can be. A well-built soup can provide fluid, a quality protein food, carbohydrate and vegetables in one meal. The appropriate portion depends on the activity and the person.

Is bone broth enough protein for muscle recovery?

These recipes do not rely on bone broth alone. They combine it with chicken, beef, fish, eggs or legumes because different protein foods make different nutritional contributions.

Do I need carbohydrate after every workout?

Needs vary. Carbohydrate becomes particularly relevant after long, intense or frequent training. A balanced normal meal may be enough after lighter activity.

Can I freeze these recipes?

Many soups freeze well. Noodles and rice may soften, so cook them separately when texture matters. Cool food promptly and use suitable freezer-safe containers.

Which bone broth should I use with fish?

NAKED is the most neutral option in the collection and is used to cook rice for the salmon bowl without introducing a strong beef flavour.

Are these meals only for athletes?

No. They are balanced soups and bowls suitable for active people, families and anyone who enjoys practical whole-food meals. Portions can be adjusted to appetite and activity.

Final Thoughts

Recovery meals do not need to look like sports products. Soups and bowls can bring together quality protein, bone broth, vegetables, whole-food carbohydrate, healthy fats and flavour in a form people genuinely want to eat.

Bone broth’s strength in these recipes is not that it replaces every other protein. It is that it fits naturally alongside them—as a soup base, cooking liquid, sauce or savoury dressing. Cook once, enjoy dinner and make tomorrow’s recovery meal easier at the same time.

Healing Soups & Nourishing Broths: Bone Broth Recipes for Recovery offers more warming ideas, and Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing explains bone broth in the context of an overall diet.