STRENGTH TRAINING, RECOVERY MEALS & BONE BROTH RECIPES

Bone Broth Recipes for Strength Training: High-Protein Meals for Muscle, Recovery & Active Living

Practical high-protein meals with bone broth, quality protein, vegetables and carbohydrate for strength-focused eating.

Strength training asks the body to produce force. Muscles contract, the nervous system coordinates movement, tendons transmit load, bones respond to stress and energy is used. After training, the body begins the slower work of recovery and adaptation.

Food does not create strength on its own. Training provides the stimulus. Nutrition provides the resources. Sleep and recovery create the opportunity. Repeating that cycle over time is what builds capacity.

The useful part is that strength-training nutrition does not need to look like a supplement shelf. It can look like dinner: steak, potatoes and vegetables; chicken and rice; eggs and spinach; chilli; stew; soup; or a slow-cooker meal waiting when training finishes.

This recipe guide is built around a simple strength-training meal formula: quality protein, appropriate carbohydrate, vegetables, healthy fats and bone broth where it naturally belongs in the cooking.

 

For the broader nutrition foundation, read Eating for an Active Lifestyle and Why Strength Isn't Just About Muscle: The Hidden Biology of Movement, Recovery & Healthy Ageing.

Protein Is Important, But the Meal Is Bigger Than Protein

Protein contributes to the growth and maintenance of muscle mass, which makes quality protein foods an obvious foundation for strength-training meals. Beef, chicken, fish, eggs, dairy foods, legumes and soy foods all have a place depending on appetite, preference and the meal.

Bone broth contributes additional protein and collagen-derived amino acids. Its amino-acid profile is different from the protein foods usually emphasised for skeletal muscle protein synthesis, so this guide combines bone broth with other quality protein foods rather than asking it to replace them.

 

For more detail, read Why Protein and Resistance Training Work Better Together and High-Protein Foods: The Foundation of Muscle, Healthy Ageing & Recovery Nutrition.

Carbohydrate Still Matters

Strength-training content can become so protein-focused that carbohydrate is treated as optional. But resistance exercise still requires energy. Rice, potatoes, sweet potato, quinoa, barley, noodles, wholegrain bread and legumes can all contribute useful energy within strength-focused meals.

The amount depends on the person, appetite, training volume and overall energy needs. The goal is not protein versus carbohydrate. A well-built meal can contain both.

For timing context, read Protein Timing for Health, Performance & Recovery.

Where Bone Broth Fits

Bone broth has a natural place in strength-training meals because it can become part of the recipe rather than another separate eating occasion. Use it as a cooking liquid for rice or quinoa, a base for stew, a savoury dressing, a sauce starter, part of potato mash, or a warm broth alongside a meal.

This makes bone broth practical. It can help turn ordinary supermarket ingredients into nourishing meals that are easy to repeat.

For the broader bone broth context, read Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing and The Amino Acids in Bone Broth: What They Are and Why They Matter.

Which Broth + Co Product Fits Best?

 

For product selection, see Which Broth + Co Bone Broth Is Right for You? A Complete Comparison Guide.

The 18 Strength-Training Recipes

These recipes are deliberately varied: beef meals, chicken meals, breakfasts, fast meals, freezer meals and slow-cooker options. The goal is not to make every meal identical. The goal is to make strength-supportive eating repeatable.

 

Recipe 1: BEEFY Steak, Potato & Broccoli Strength Bowl

Serves: 2 | Prep time: 15 minutes | Cook time: 30 minutes

A substantial post-strength-training meal built around steak, potato, vegetables and a warm BEEFY broth dressing.

Ingredients

·       350 g lean beef steak

·       500 g baby potatoes, halved

·       1 serve Broth & Co BEEFY Bone Broth Powder

·       ⅓ cup hot water

·       1½ cups broccoli florets

·       1 red capsicum, sliced

·       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 fresh parsley

·       Freshly ground black pepper

Method

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

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

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

Step 4: Drain thoroughly and allow to steam dry for 1–2 minutes.

Step 5: Transfer to a lined baking tray.

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

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

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

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

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

Step 11: Cook the steak to your preferred doneness.

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

Step 13: Steam the broccoli for approximately 4 minutes.

Step 14: Add the capsicum for the final 1–2 minutes if you prefer it lightly cooked.

Step 15: Divide the baby spinach between two bowls.

Step 16: Add the roasted potatoes, broccoli and capsicum.

Step 17: Slice the rested steak across the grain.

Step 18: Arrange over the bowls.

Step 19: Add avocado.

Step 20: Spoon the warm BEEFY broth dressing over the steak and potatoes.

Step 21: Finish with parsley and black pepper.

Why It Fits

Steak provides the principal quality protein source. BEEFY adds further protein and collagen-derived amino acids while also creating the savoury dressing. Potatoes provide carbohydrate and the vegetables increase the nutritional diversity of the meal.

Recipe 2: Beef, Egg & Sweet Potato Recovery Hash

Serves: 2 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients

·       250 g lean beef mince

·       4 large eggs

·       400 g sweet potato, peeled and cut into approximately 1 cm cubes

·       1 serve Broth & Co BEEFY Bone Broth Powder

·       ¼ cup hot water

·       1 red capsicum, diced

·       2 cups baby spinach

·       2 spring onions, sliced

·       1 teaspoon extra virgin olive oil

·       ½ avocado, sliced

·       2 tablespoons chopped parsley

·       Lemon wedges

·       Black pepper

Method

Step 1: Place the sweet potato in a saucepan and cover with cold water.

Step 2: Bring to the boil and cook for approximately 5 minutes until the outside begins to soften.

Step 3: Drain thoroughly and allow to steam dry.

Step 4: Dissolve the BEEFY Bone Broth Powder in the hot water.

Step 5: Heat olive oil in a large frying pan over medium-high heat.

Step 6: Add sweet potato and cook for approximately 5 minutes, turning occasionally, until golden around the edges.

Step 7: Add beef mince and capsicum.

Step 8: Cook for another 5–6 minutes, breaking the beef apart until completely browned.

Step 9: Pour in the concentrated broth.

Step 10: Toss and cook for another 1–2 minutes until the broth has reduced and coated the beef and sweet potato.

Step 11: Add spinach and half the spring onions.

Step 12: Stir until the spinach has wilted.

Step 13: Create four spaces in the hash.

Step 14: Crack one egg into each space.

Step 15: Reduce heat to medium-low and cover.

Step 16: Cook for approximately 4–6 minutes, until the whites are fully set and yolks cooked to preference.

Step 17: Remove from heat.

Step 18: Add avocado, parsley and remaining spring onion.

Step 19: Serve with lemon and black pepper.

Recipe 3: One-Pot Beef & Bone Broth Rice

Serves: 4 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients

·       500 g lean beef mince

·       1½ cups basmati rice, rinsed

·       750 mL Broth & Co BEEFY Bone Broth, prepared

·       1 tablespoon extra virgin olive oil

·       1 brown onion, finely diced

·       1 carrot, diced

·       1 red capsicum, diced

·       1 zucchini, diced

·       2 garlic cloves, crushed

·       2 cups baby spinach

·       1 teaspoon smoked paprika

·       ½ teaspoon dried oregano

·       2 tablespoons chopped parsley

·       Juice of ½ lemon

·       Black pepper

Method

Step 1: Heat olive oil in a large deep frying pan with a lid.

Step 2: Add onion and carrot and cook for approximately 4 minutes.

Step 3: Add capsicum and zucchini and cook for another 2 minutes.

Step 4: Add garlic, smoked paprika and oregano.

Step 5: Stir for 30 seconds.

Step 6: Add the beef mince.

Step 7: Cook for approximately 5–6 minutes, breaking it apart until browned.

Step 8: Add the rinsed rice.

Step 9: Stir for 1 minute so the rice is coated in the beef mixture.

Step 10: Pour in the prepared BEEFY Bone Broth.

Step 11: Bring gently to the boil.

Step 12: Reduce the heat to low.

Step 13: Cover and cook for approximately 15–18 minutes, or according to the rice packet directions.

Step 14: Check after 15 minutes. If the rice needs longer but the liquid has been absorbed, add a small splash of hot water.

Step 15: Once the rice is tender, remove from the heat.

Step 16: Stir through baby spinach.

Step 17: Cover and allow to stand for 5 minutes.

Step 18: Fluff gently with a fork.

Step 19: Add parsley and lemon juice.

Step 20: Season with black pepper and serve.

Storage

Refrigerate promptly and use within 2 days. Reheat thoroughly until steaming hot.

Recipe 4: BEEFY Beef & Bean Strength Chilli

Serves: 4–6 | Prep time: 15 minutes | Cook time: 40 minutes

Ingredients

·       500 g lean beef mince

·       500 mL Broth & Co BEEFY Bone Broth, prepared

·       1 tablespoon extra virgin 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

·       Cooked rice, to serve

·       1 avocado, diced

·       Fresh coriander

·       Lime wedges

Method

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

Step 2: Add onion, carrot and capsicum.

Step 3: Cook for approximately 5 minutes.

Step 4: Add garlic, cumin, smoked paprika and ground coriander.

Step 5: Cook for 30 seconds.

Step 6: Add beef mince.

Step 7: Cook for 5–7 minutes, breaking it apart until completely browned.

Step 8: Add tomato paste and cook for another minute.

Step 9: Add crushed tomatoes and prepared BEEFY Bone Broth.

Step 10: Bring to a simmer.

Step 11: Cook uncovered for approximately 20 minutes, stirring occasionally.

Step 12: Add kidney beans, black beans and corn.

Step 13: Simmer for another 10 minutes.

Step 14: Serve over rice.

Step 15: Top with avocado, coriander and lime.

Why It Fits

Beef and beans provide multiple protein sources while rice provides carbohydrate. BEEFY enhances the savoury flavour instead of being added as a token ingredient.

Recipe 5: Slow-Cooked Beef & Barley Strength Stew

Serves: 6 | Prep time: 20 minutes | Cook time: 7–8 hours on LOW or 4–5 hours on HIGH

Ingredients

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

·       1.25 litres Broth & Co Original or BEEFY Bone Broth

·       ¾ cup pearl barley, rinsed

·       3 carrots, chopped

·       3 celery stalks, sliced

·       250 g mushrooms, halved

·       1 brown onion, chopped

·       2 garlic cloves, crushed

·       2 tablespoons tomato paste

·       1 teaspoon dried thyme

·       1 bay leaf

·       2 cups green beans

·       2 tablespoons chopped parsley

·       Black pepper

Method

Step 1: Place beef, barley, carrot, celery, mushrooms and onion into the slow cooker.

Step 2: Add garlic, tomato paste, thyme and bay leaf.

Step 3: Pour over the prepared bone broth.

Step 4: Stir thoroughly.

Step 5: Cover and cook on LOW for 7–8 hours or HIGH for 4–5 hours, until the beef and barley are tender.

Step 6: Add the green beans for the final 20–30 minutes.

Step 7: Remove the bay leaf.

Step 8: Season with black pepper.

Step 9: Finish with parsley.

Step 10: Serve in bowls.

Storage

Refrigerate for up to 3 days or freeze individual portions for approximately 3 months.

Recipe 6: Beef & NAKED Bone Broth Potato Pie

Serves: 6 | Prep time: 20 minutes | Cook time: 45 minutes

A family-style beef and vegetable pie topped with creamy potato mash enriched with NAKED Bone Broth Powder.

Ingredients

Beef Filling

·       600 g lean beef mince

·       1 tablespoon extra virgin olive oil

·       1 brown onion, finely diced

·       2 carrots, finely diced

·       2 celery stalks, finely sliced

·       1 zucchini, grated

·       2 garlic cloves, crushed

·       2 tablespoons tomato paste

·       1 × 400 g tin crushed tomatoes

·       500 mL Broth & Co BEEFY or Original Bone Broth, prepared

·       1 teaspoon dried thyme

·       1 teaspoon dried oregano

·       1 cup frozen peas

·       2 cups baby spinach

·       Freshly ground black pepper

Potato Topping

·       1 kg potatoes, peeled and chopped

·       1 serve Broth & Co NAKED Bone Broth Powder

·       100–150 mL warm milk

·       1 tablespoon extra virgin olive oil or butter

·       Freshly ground black pepper

Method

Step 1: Preheat the oven to 190°C fan-forced.

Step 2: Place the potatoes in a large saucepan and cover with cold water.

Step 3: Bring to the boil and cook for approximately 15–20 minutes until completely tender.

Step 4: While the potatoes cook, heat the olive oil in a large frying pan over medium heat.

Step 5: Add onion, carrot and celery and cook for approximately 5 minutes.

Step 6: Add garlic and cook for another 30 seconds.

Step 7: Add the beef mince and cook for 5–7 minutes, breaking it apart with a wooden spoon until browned.

Step 8: Stir through the grated zucchini, tomato paste, thyme and oregano.

Step 9: Add the crushed tomatoes and prepared bone broth.

Step 10: Bring to a simmer and cook uncovered for approximately 15 minutes, stirring occasionally, until the sauce has thickened.

Step 11: Stir through the peas and baby spinach.

Step 12: Cook for another 2 minutes, then remove from the heat.

Step 13: Drain the potatoes thoroughly and return them to the warm saucepan for 1 minute to allow excess moisture to evaporate.

Step 14: Dissolve the NAKED Bone Broth Powder in a small amount of hot water.

Step 15: Mash the potatoes until smooth.

Step 16: Gradually stir in the concentrated NAKED broth and enough warm milk to create a creamy mash.

Step 17: Stir through the olive oil or butter and season with black pepper.

Step 18: Transfer the beef mixture to a large baking dish.

Step 19: Spoon the potato mash evenly over the top.

Step 20: Use a fork to roughen the surface slightly.

Step 21: Bake for approximately 20 minutes, until bubbling around the edges and lightly golden on top.

Step 22: Stand for 5–10 minutes before serving.

Storage

Refrigerate for up to 3 days.

Individual portions can be frozen for approximately 2–3 months. Thaw overnight in the refrigerator and reheat until steaming hot throughout.

Why It Fits

Beef provides the principal quality protein source, while bone broth is used in both the filling and potato topping. Potato provides carbohydrate and the vegetables make this a complete family meal rather than a protein-only dish.

Recipe 7: Chicken & Bone Broth Rice Strength Bowl

Serves: 2 | Prep time: 15 minutes | Cook time: 25 minutes

Ingredients

·       350 g boneless chicken thighs or chicken breast

·       1 cup jasmine or basmati rice

·       Broth & Co 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, sliced

·       1 tablespoon extra virgin olive oil

·       Juice of ½ lemon

·       2 tablespoons chopped fresh parsley

·       Freshly ground black pepper

Method

Step 1: Rinse the rice thoroughly under cold running water.

Step 2: Cook according to packet directions using prepared bone broth in place of the usual cooking water where appropriate.

Step 3: Cut the chicken into thick strips.

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

Step 5: Add the chicken and cook for approximately 5–7 minutes per side, depending on thickness, until completely cooked through.

Step 6: Transfer to a clean board and rest for 5 minutes.

Step 7: Steam the broccoli and carrot for approximately 4 minutes.

Step 8: Add the capsicum for the final 1–2 minutes if you prefer it lightly cooked.

Step 9: Stir the baby spinach through the hot rice.

Step 10: Divide the rice between two bowls.

Step 11: Add the vegetables.

Step 12: Slice the chicken and arrange over the bowls.

Step 13: Add avocado.

Step 14: Drizzle with the remaining olive oil and lemon juice.

Step 15: Finish with parsley and black pepper.

Meal Prep

Cook double the chicken and rice and refrigerate promptly. Use the extra portions for lunch the following day.

Recipe 8: Ginger + Turmeric Chicken & Sweet Potato Strength Bowl

Serves: 2 | Prep time: 15 minutes | Cook time: 30 minutes

Ingredients

·       350 g boneless chicken thighs

·       500 g sweet potato, peeled and cut into 2 cm cubes

·       Broth & Co Ginger + Turmeric Bone Broth Concentrate, prepared to make ½ cup concentrated broth

·       1 red capsicum, sliced

·       1 zucchini, sliced

·       2 cups baby spinach

·       1 cup shelled edamame

·       1 tablespoon extra virgin olive oil

·       1 teaspoon freshly grated ginger

·       Juice of ½ lime

·       2 spring onions, sliced

·       ¼ cup fresh coriander

Method

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

Step 2: Place the sweet potato on a lined baking tray.

Step 3: Drizzle with half the olive oil and roast for 15 minutes.

Step 4: Add capsicum and zucchini.

Step 5: Roast for another 10–12 minutes until the sweet potato is tender and vegetables lightly caramelised.

Step 6: Meanwhile, cut the chicken into bite-sized pieces.

Step 7: Heat the remaining olive oil in a frying pan over medium-high heat.

Step 8: Add chicken and cook for approximately 5 minutes.

Step 9: Add the fresh ginger.

Step 10: Pour in approximately half the concentrated Ginger + Turmeric Bone Broth.

Step 11: Continue cooking until the chicken is completely cooked and coated in the reduced broth.

Step 12: Add edamame and heat through for 2 minutes.

Step 13: Divide spinach between two bowls.

Step 14: Add roasted sweet potato and vegetables.

Step 15: Top with chicken and edamame.

Step 16: Spoon over a small amount of the remaining warm broth.

Step 17: Finish with lime juice, spring onion and coriander.

Recipe 9: Chicken, Quinoa & Vegetable Strength Bowl

Serves: 2 | Prep time: 15 minutes | Cook time: 25 minutes

Ingredients

·       350 g chicken breast

·       ¾ cup uncooked quinoa

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

·       1½ cups broccoli florets

·       1 red capsicum, sliced

·       1 small zucchini, sliced

·       2 cups baby spinach

·       ½ avocado

·       1 tablespoon extra virgin olive oil

·       Juice and zest of ½ lemon

·       2 tablespoons chopped parsley

·       Freshly ground black pepper

Method

Step 1: Rinse the quinoa thoroughly.

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

Step 3: Preheat the oven to 200°C fan-forced.

Step 4: Place broccoli, capsicum and zucchini on a lined tray.

Step 5: Drizzle with half the olive oil.

Step 6: Roast for approximately 18–20 minutes.

Step 7: Meanwhile, heat the remaining olive oil in a frying pan.

Step 8: Cook the chicken until golden and completely cooked through.

Step 9: Transfer to a board and rest for 5 minutes.

Step 10: Fluff the quinoa with a fork.

Step 11: Stir through the baby spinach, lemon zest and half the parsley.

Step 12: Divide quinoa between two bowls.

Step 13: Add roasted vegetables.

Step 14: Slice the chicken and place over the bowls.

Step 15: Add avocado.

Step 16: Finish with lemon juice, remaining parsley and black pepper.

Recipe 10: One-Pot Chicken & Rice Bone Broth Dinner

Serves: 4 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients

·       500 g boneless chicken thighs, cut into bite-sized pieces

·       1½ cups basmati rice, rinsed

·       750 mL Broth & Co Original Bone Broth, prepared

·       1 tablespoon extra virgin olive oil

·       1 brown onion, diced

·       2 carrots, diced

·       1 red capsicum, diced

·       1 zucchini, diced

·       2 garlic cloves, crushed

·       1 teaspoon dried thyme

·       2 cups baby spinach

·       2 tablespoons chopped parsley

·       Juice of ½ lemon

·       Black pepper

Method

Step 1: Heat olive oil in a large deep frying pan with a lid.

Step 2: Add onion and carrot and cook for 4 minutes.

Step 3: Add capsicum, zucchini and garlic and cook for another 2 minutes.

Step 4: Add the chicken and thyme.

Step 5: Cook for approximately 4 minutes, stirring occasionally.

Step 6: Add the rinsed rice.

Step 7: Stir for 1 minute.

Step 8: Pour in the prepared bone broth.

Step 9: Bring gently to the boil.

Step 10: Reduce heat to low and cover.

Step 11: Cook for approximately 15–18 minutes, or according to the rice packet directions.

Step 12: Check that the chicken is completely cooked and the rice tender.

Step 13: Remove from the heat.

Step 14: Stir through baby spinach.

Step 15: Cover and stand for 5 minutes.

Step 16: Fluff gently with a fork.

Step 17: Stir through parsley and lemon juice.

Step 18: Season with black pepper and serve.

Storage

Refrigerate promptly and use within 2 days.

Recipe 11: Chicken, Egg & Vegetable Bone Broth Noodle Bowl

Serves: 2 | Prep time: 15 minutes | Cook time: 20 minutes

Ingredients

·       250 g chicken breast, thinly sliced

·       2 eggs

·       750 mL Broth & Co Original Bone Broth, prepared

·       180 g noodles

·       150 g mushrooms, sliced

·       1 carrot, cut into thin strips

·       2 baby bok choy, quartered

·       1 teaspoon freshly grated ginger

·       2 spring onions, sliced

·       ¼ cup fresh coriander

·       Lime wedges

·       Fresh chilli, optional

Method

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

Step 2: Carefully add the eggs and cook for approximately 6½–7 minutes.

Step 3: Transfer to cold water, peel and halve.

Step 4: Cook the noodles separately according to packet directions.

Step 5: Drain and divide between two bowls.

Step 6: Place the bone broth, ginger, mushrooms and carrot in a saucepan.

Step 7: Bring to a gentle simmer and cook for 4 minutes.

Step 8: Add the chicken.

Step 9: Simmer gently for approximately 4–5 minutes until completely cooked.

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

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

Step 12: Top each bowl with egg halves.

Step 13: Add spring onion, coriander and chilli if using.

Step 14: Serve with lime.

Recipe 12: Chicken & White Bean Recovery Casserole

Serves: 6 | Prep time: 20 minutes | Cook time: 45 minutes

Ingredients

·       700 g boneless chicken thighs, cut into 3 cm pieces

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

·       750 mL Broth & Co Original Bone Broth, prepared

·       1 tablespoon extra virgin olive oil

·       1 brown onion, diced

·       2 carrots, sliced

·       2 celery stalks, sliced

·       250 g mushrooms, halved

·       2 garlic cloves, crushed

·       1 × 400 g tin chopped tomatoes

·       2 tablespoons tomato paste

·       1 teaspoon dried oregano

·       1 teaspoon dried thyme

·       2 cups baby spinach

·       2 tablespoons parsley

·       Lemon wedges

·       Black pepper

Method

Step 1: Preheat the oven to 180°C fan-forced.

Step 2: Heat olive oil in a large ovenproof casserole dish over medium-high heat.

Step 3: Brown the chicken in batches, then transfer to a plate.

Step 4: Reduce the heat to medium.

Step 5: Add onion, carrot and celery and cook for approximately 5 minutes.

Step 6: Add mushrooms and cook for another 3 minutes.

Step 7: Add garlic, oregano, thyme and tomato paste.

Step 8: Cook for 1 minute.

Step 9: Return the chicken to the dish.

Step 10: Add chopped tomatoes and prepared bone broth.

Step 11: Stir well.

Step 12: Bring to a gentle simmer.

Step 13: Cover and transfer to the oven.

Step 14: Cook for approximately 25 minutes.

Step 15: Remove from the oven and stir through the cannellini beans.

Step 16: Return to the oven uncovered for another 10 minutes.

Step 17: Check that the chicken is completely cooked.

Step 18: Stir through the spinach.

Step 19: Finish with parsley, lemon and black pepper.

Serving

Serve with potato, rice or wholegrain bread according to individual energy requirements.

These recipes are for the days when the strength session is done but there is no appetite for a complicated meal.

Recipe 13: Beef, Egg & Potato Post-Workout Breakfast

Serves: 2 | Prep time: 10 minutes | Cook time: 20 minutes

Ingredients

·       250 g lean beef mince

·       4 eggs

·       400 g potatoes, cut into 1 cm cubes

·       1 serve Broth & Co BEEFY Bone Broth Powder

·       ¼ cup hot water

·       1 red capsicum, diced

·       2 cups baby spinach

·       2 spring onions, sliced

·       1 teaspoon extra virgin olive oil

·       ½ avocado, sliced

·       2 tablespoons parsley

·       Black pepper

·       Lemon wedges

Method

Step 1: Place potatoes in a saucepan and cover with cold water.

Step 2: Bring to the boil and cook for approximately 5–6 minutes until starting to soften.

Step 3: Drain thoroughly and allow to steam dry.

Step 4: Dissolve the BEEFY Bone Broth Powder in hot water.

Step 5: Heat olive oil in a large frying pan.

Step 6: Add potatoes and cook for approximately 5 minutes until golden around the edges.

Step 7: Add beef mince and capsicum.

Step 8: Cook for another 5–6 minutes until the beef is completely browned.

Step 9: Add the concentrated BEEFY broth.

Step 10: Cook for 1–2 minutes until reduced.

Step 11: Stir through spinach and half the spring onion.

Step 12: Create four spaces in the mixture.

Step 13: Crack one egg into each space.

Step 14: Reduce the heat, cover and cook for approximately 4–6 minutes.

Step 15: Once the whites are completely set, remove from heat.

Step 16: Add avocado, parsley and remaining spring onion.

Step 17: Serve with lemon and black pepper.

Recipe 14: NAKED Chicken & Egg Breakfast Wrap

Serves: 1 | Prep time: 5 minutes | Cook time: 7 minutes

Ingredients

·       100 g cooked chicken, shredded

·       2 eggs

·       1 large wholegrain wrap

·       ½ teaspoon Broth & Co NAKED Bone Broth Powder

·       1 tablespoon milk

·       ½ cup baby spinach

·       ¼ red capsicum, finely diced

·       ¼ avocado

·       1 tablespoon plain Greek yoghurt

·       1 teaspoon lemon juice

·       1 teaspoon extra virgin olive oil

·       Black pepper

Method

Step 1: Crack the eggs into a bowl.

Step 2: Add NAKED Bone Broth Powder and milk.

Step 3: Whisk until completely combined.

Step 4: Heat olive oil in a frying pan.

Step 5: Add capsicum and cook for 2 minutes.

Step 6: Add chicken and spinach.

Step 7: Cook until the chicken is steaming hot and spinach wilted.

Step 8: Pour in the egg mixture.

Step 9: Stir gently until the eggs are completely cooked.

Step 10: Mash avocado with Greek yoghurt and lemon.

Step 11: Warm the wrap.

Step 12: Spread the avocado mixture over the centre.

Step 13: Add the chicken and egg mixture.

Step 14: Season with black pepper.

Step 15: Fold in the sides and roll firmly.

Step 16: Serve immediately.

Recipe 15: Savoury NAKED Bone Broth Chicken Omelette

Serves: 1 | Prep time: 7 minutes | Cook time: 10 minutes

A substantial omelette for mornings when you train before breakfast or need a quick protein-rich meal later in the day.

Ingredients

·       3 large eggs

·       100 g cooked chicken, finely shredded

·       1 teaspoon Broth & Co NAKED Bone Broth Powder

·       1 tablespoon milk

·       100 g mushrooms, sliced

·       1 packed cup baby spinach

·       ½ small tomato, diced

·       1 spring onion, thinly sliced

·       1 teaspoon extra virgin olive oil

·       ¼ avocado, sliced

·       1 tablespoon chopped fresh parsley

·       Freshly ground black pepper

·       1–2 slices wholegrain toast, to serve if desired

Method

Step 1: Crack the eggs into a small bowl.

Step 2: Add the NAKED Bone Broth Powder and milk.

Step 3: Whisk thoroughly until the powder is completely incorporated.

Step 4: Heat half the olive oil in a non-stick frying pan over medium heat.

Step 5: Add the mushrooms and cook for approximately 3 minutes until lightly golden.

Step 6: Add the tomato and cook for another minute.

Step 7: Add the spinach and stir until just wilted.

Step 8: Add the cooked chicken and heat for approximately 1 minute.

Step 9: Transfer the chicken and vegetable mixture to a plate.

Step 10: Reduce the heat to medium-low and add the remaining olive oil.

Step 11: Pour the egg mixture into the pan.

Step 12: Tilt the pan gently so the egg covers the base evenly.

Step 13: Cook for approximately 2–3 minutes, until the base has set while the top remains slightly soft.

Step 14: Spoon the chicken and vegetable mixture over one half of the omelette.

Step 15: Add half the spring onion.

Step 16: Fold the other half of the omelette over the filling.

Step 17: Cook for another 1–2 minutes, until the egg is completely cooked.

Step 18: Carefully transfer to a plate.

Step 19: Add avocado.

Step 20: Finish with parsley, remaining spring onion and black pepper.

Step 21: Serve with wholegrain toast if a larger carbohydrate component is appropriate.

Why NAKED Works

NAKED's natural neutral flavour allows it to disappear into the egg mixture while contributing bone broth protein and collagen-derived amino acids.

Chicken and eggs remain the principal quality protein sources.

Recipe 16: 15-Minute Chicken & Bone Broth Rice Recovery Bowl

Serves: 1 | Prep time: 5 minutes | Cook time: 10 minutes

This is the recipe for:

“I've finished training, I'm hungry and I need dinner now.”

Using cooked chicken and microwave rice makes it genuinely achievable in around 15 minutes.

Ingredients

·       150 g cooked chicken, shredded or sliced

·       1 cup cooked microwave brown or basmati rice

·       1 serve Broth & Co Original or NAKED Bone Broth

·       1 cup frozen broccoli

·       ½ cup frozen peas

·       1 packed cup baby spinach

·       ¼ avocado, sliced

·       1 spring onion, thinly sliced

·       1 teaspoon extra virgin olive oil

·       Juice of ½ lemon

·       Freshly ground black pepper

Method

Step 1: Prepare the bone broth according to pack directions.

Step 2: Place the broccoli and peas in a microwave-safe bowl with approximately 1 tablespoon water.

Step 3: Cover loosely and microwave until tender.

Step 4: Heat the rice according to packet directions.

Step 5: Heat the olive oil in a small frying pan over medium heat.

Step 6: Add the chicken.

Step 7: Pour approximately ¼ cup of the prepared bone broth over the chicken.

Step 8: Cook for 2–3 minutes until the chicken is steaming hot and has absorbed some of the broth.

Step 9: Add the spinach and stir until wilted.

Step 10: Place the hot rice into a large serving bowl.

Step 11: Add the broccoli and peas.

Step 12: Spoon over the chicken and spinach.

Step 13: Add avocado and spring onion.

Step 14: Pour a small amount of the remaining hot broth around the rice to create a light savoury bowl.

Step 15: Finish with lemon juice and black pepper.

Step 16: Serve the remaining broth alongside if desired.

Meal-Prep Shortcut

Keep individual portions of cooked chicken in the fridge or freezer.

With:

microwave rice

frozen vegetables

bone broth

already available, this becomes a genuine emergency meal rather than another recipe requiring advance planning.

Recipe 17: Freezer-Friendly Beef & Vegetable Bone Broth Casserole

Serves: 6 | Prep time: 20 minutes | Cook time: 1 hour 15 minutes

This recipe is deliberately designed for batch cooking.

Make six serves.

Eat tonight.

Ingredients

·       750 g lean stewing beef, cut into approximately 3 cm pieces

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

·       500 g baby potatoes, halved

·       3 carrots, thickly sliced

·       2 celery stalks, sliced

·       250 g mushrooms, halved

·       1 brown onion, diced

·       2 garlic cloves, crushed

·       2 tablespoons tomato paste

·       1 tablespoon extra virgin olive oil

·       1 teaspoon dried thyme

·       1 teaspoon dried oregano

·       1 bay leaf

·       1 cup frozen peas

·       2 cups baby spinach

·       ¼ cup chopped fresh parsley

·       Freshly ground black pepper

Method

Step 1: Preheat the oven to 170°C fan-forced.

Step 2: Heat half the olive oil in a large ovenproof casserole dish over medium-high heat.

Step 3: Brown the beef in two or three batches so the pan isn't overcrowded.

Step 4: Transfer each browned batch to a clean plate.

Step 5: Reduce the heat to medium.

Step 6: Add the remaining olive oil.

Step 7: Add onion, carrot and celery.

Step 8: Cook for approximately 5 minutes.

Step 9: Add mushrooms and cook for another 3 minutes.

Step 10: Add garlic, tomato paste, thyme and oregano.

Step 11: Stir for approximately 1 minute.

Step 12: Return the beef and any resting juices to the casserole.

Step 13: Add the baby potatoes and bay leaf.

Step 14: Pour over the prepared bone broth.

Step 15: Stir gently.

Step 16: Bring just to a simmer on the stovetop.

Step 17: Cover with a lid and transfer to the oven.

Step 18: Cook for approximately 50 minutes.

Step 19: Carefully remove the casserole from the oven.

Step 20: Check the beef and potatoes. They should be becoming tender.

Step 21: Stir through the frozen peas.

Step 22: Return to the oven uncovered for another 15–20 minutes, or until the beef is tender and the sauce has reduced slightly.

Step 23: Remove the bay leaf.

Step 24: Stir through the baby spinach and allow it to wilt in the hot casserole.

Step 25: Add parsley and black pepper.

Step 26: Allow to stand for 5 minutes before serving.

Freezing Instructions

Cool the casserole promptly.

Divide into individual freezer-safe containers.

Label with the recipe name and date.

Freeze for approximately 2–3 months.

Thaw overnight in the refrigerator.

Reheat until steaming hot throughout.

After a Higher-Volume Training Day

Serve with additional:

rice

or:

wholegrain bread

according to appetite and individual energy requirements.

Recipe 18: Slow-Cooker Chicken, Potato & Bone Broth Strength Stew

Serves: 6 | Prep time: 15 minutes | Cook time: 6–7 hours on LOW or 3–4 hours on HIGH

The final recipe is designed to solve one of the most common problems with evening training:

You get home hungry and don't want to start cooking.

Put dinner on earlier.

Ingredients

·       800 g boneless, skinless chicken thighs, cut into large pieces

·       1 litre Broth & Co Original Bone Broth, prepared

·       700 g baby potatoes, halved

·       3 carrots, thickly sliced

·       2 celery stalks, sliced

·       250 g mushrooms, halved

·       1 brown onion, diced

·       2 garlic cloves, crushed

·       2 tablespoons tomato paste

·       1 teaspoon dried thyme

·       1 teaspoon dried oregano

·       1 bay leaf

·       1 cup frozen peas

·       2 cups baby spinach

·       ¼ cup chopped parsley

·       Juice of ½ lemon

·       Freshly ground black pepper

Method

Step 1: Place the chicken into the slow cooker.

Step 2: Add potatoes, carrots, celery, mushrooms and onion.

Step 3: Add garlic, tomato paste, thyme, oregano and bay leaf.

Step 4: Pour over the prepared bone broth.

Step 5: Stir gently to distribute the ingredients.

Step 6: Cover with the lid.

Step 7: Cook on LOW for approximately 6–7 hours or HIGH for 3–4 hours, until the chicken is completely cooked and the potatoes are tender.

Step 8: During the final 20 minutes, stir through the frozen peas.

Step 9: Once cooking is complete, remove the bay leaf.

Step 10: Stir through the baby spinach.

Step 11: Allow it to wilt for approximately 2 minutes.

Step 12: Stir through parsley and lemon juice.

Step 13: Season with black pepper.

Step 14: Check that the chicken is completely cooked before serving.

Step 15: Divide between six bowls.

Want a Thicker Stew?

Remove approximately 1 cup of cooked potato and vegetables.

Mash them with a fork.

Stir them back into the slow cooker.

This thickens the stew without needing flour or cream.

Meal Prep

Refrigerate leftovers for up to 3 days.

Freeze individual portions for approximately 2–3 months.

Why It Fits

Chicken provides quality protein, bone broth contributes additional protein and collagen-derived amino acids, potatoes provide carbohydrate and the vegetables create a complete meal.

More importantly, the meal is ready when training finishes.

How to Build Strength-Training Meals Without Following a Recipe

Recipes are useful, but the bigger goal is confidence. Once you understand the pattern, you can build a strength-training meal from what is already in your kitchen.

 

A strength-training plate does not have to be complicated. It simply needs to provide enough nourishment to support the training you are asking your body to adapt to.

For more recipe ideas beyond drinking broth, see 50 Ways to Use Bone Broth Powder (Beyond Drinking It).

What About the Post-Workout Window?

You do not need to sprint from the final set to the kitchen. For most recreational exercisers, recovery nutrition works across the day, not just inside a tiny thirty-minute window.

If you train at 5:30 pm, finish at 6:30 pm and eat dinner at 7 pm, dinner can simply be the post-training meal. If dinner is hours away, a protein-containing snack can bridge the gap before a complete meal later.

This is a more sustainable way to think about food: not panic, but rhythm.

The Bigger Picture

Strength is not built in one workout, and it is not built in one meal. It develops through repeated cycles of training, recovery and adaptation.

Nutrition runs alongside that process. Some days it may look like steak, potatoes and vegetables. Other days it may be chicken cooked in bone broth rice, eggs after a morning session, or a slow-cooked stew waiting after training.

There is no single strength food. There is a dietary pattern that repeatedly provides what an active body needs: quality protein, enough energy, appropriate carbohydrate, vegetables, healthy fats, fluids and, where it fits naturally, collagen-rich foods such as bone broth.

For the recovery biology, read Muscle Recovery Explained: How Your Body Repairs, Rebuilds & Adapts After Exercise and Recovery Isn't Just for Athletes | How Your Body Repairs Itself Every Day.

Frequently Asked Questions

Are these recipes only for athletes?

No. They are designed for people who strength train, exercise recreationally, live active lives or want more practical high-protein meals. Portions can be adjusted to appetite and energy needs.

Can dinner be my post-workout meal?

Yes. If dinner is reasonably soon after training and includes protein, carbohydrate, vegetables and enough energy, it can work well as the post-training meal for many people.

Does bone broth replace other protein foods?

No. In these recipes, bone broth complements foods such as beef, chicken, eggs, beans and dairy. Different foods provide different amino-acid profiles and nutrients.

Why do these recipes include carbohydrate?

Carbohydrate-containing foods can contribute energy and help replenish glycogen used during training. The amount should match training volume, appetite and overall needs.

Can I meal prep these recipes?

Yes. Several recipes are designed for batch cooking, refrigeration or freezing. Cool leftovers promptly, store safely and reheat until steaming hot throughout.

Which Broth + Co product should I use?

Let the recipe guide the choice. Use BEEFY for richer beef meals, Original for soups and everyday savoury cooking, NAKED for neutral uses, Ginger + Turmeric where warming flavours fit, and Energy where mushroom notes suit the dish.

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