24 complete breakfasts, soups, bowls and family meals that bring recovery nutrition back to real food.

Recovery nutrition has developed its own visual language: shakes, bars, sports drinks and packaged products. These can be convenient, but they are not the only way to nourish the body after exercise.

Recovery can also look like a bowl of chicken soup, beef with sweet potato, eggs and vegetables, a savoury rice bowl or a slow-cooked family dinner. In other words, recovery food can still look like food.

 

Why Use Bone Broth in Recovery Recipes?

Bone broth works differently in the kitchen from a conventional protein powder. It can build soups and stews, cook rice or quinoa, create sauces, flavour vegetables or sit alongside a meal as a warm drink.

Broth & Co Bone Broth provides approximately 5 g protein per serve and naturally contains collagen-derived amino acids. It should not be expected to provide the entire muscle-recovery protein strategy, so the recipes combine it with beef, chicken, fish, eggs, yoghurt or legumes.

Think of this as a protein portfolio rather than a protein competition. Chicken supplies a protein rich in essential amino acids. Bone broth contributes collagen-derived protein. Rice provides carbohydrate. Vegetables contribute fibre, vitamins, minerals and plant compounds. The finished meal is more useful than any ingredient alone.

Functional Proteins Explained: Why Whey, Collagen & Bone Broth All Have Different Roles explains these complementary protein profiles.

What Makes a Useful Recovery Recipe?

 

What Should You Eat After a Workout? A Practical Guide to Recovery Nutrition explains how to adjust this framework for strength, endurance and light recreational activity.

The 24 Recipes

The recipes move from breakfasts and fast meals to family dinners, meal preparation, strength training, running and active ageing. Every method restarts at Step 1.

1. Chicken, Rice & Vegetable Bone Broth Soup

A substantial chicken soup designed to work as a complete lunch or dinner rather than simply a cup of broth.

Serves: 4 | Prep: 15 minutes | Cook: 30 minutes

Ingredients

·       500 g boneless, skinless chicken thighs or chicken breast, cut into 2–3 cm pieces

·       1.25 litres Broth & Co 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, finely chopped

·       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 the onion, carrot and celery. Cook for 5–6 minutes, stirring occasionally, until the onion softens.

3. Add the garlic and thyme and cook for another 30 seconds.

4. Add the chicken and cook for 3–4 minutes, stirring occasionally. It does not need to be completely cooked at this stage.

5. Pour in the prepared bone broth and bring gently to the boil.

6. Add the rinsed rice and stir.

7. Reduce the heat to low-medium and simmer, partially covered, for approximately 15 minutes.

8. Add the zucchini and cook for another 5–7 minutes, until the rice is tender and the chicken is completely cooked through.

9. Stir through the baby spinach and cook for approximately 1 minute, until wilted.

10. Remove from the heat and stir through the parsley and lemon juice.

11. Season with freshly ground black pepper and serve.

Storage

Refrigerate in an airtight container for up to 3 days. The rice will continue absorbing liquid, so add a splash of water or prepared bone broth when reheating.

Why It Fits

Chicken provides a substantial quality protein source, while bone broth contributes additional protein and collagen-derived amino acids. Rice provides carbohydrate, and the vegetables add colour and dietary variety.

2. Beef, Sweet Potato & Bone Broth Recovery Bowl

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

Ingredients

·       300 g lean beef strips

·       2 serves Broth & Co Original or BEEFY Bone Broth

·       500 g sweet potato, cut into 2 cm cubes

·       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 oven to 200°C fan-forced.

2. Place the 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 20 minutes.

5. Add the broccoli and capsicum to the tray, toss gently and roast for another 8–10 minutes until the vegetables are tender.

6. Meanwhile, heat the remaining olive oil in a frying pan over medium-high heat.

7. Add the beef strips and cook for approximately 2–3 minutes each side, depending on thickness and preferred doneness.

8. Remove the beef and allow it to rest briefly.

9. Prepare the bone broth according to pack directions.

10. Divide spinach between two bowls.

11. Add roasted sweet potato, broccoli and capsicum.

12. Add the beef and avocado.

13. Pour a small amount of hot broth around each bowl and serve the remainder alongside.

14. Finish with parsley and lemon juice.

Why It Fits

The beef provides quality protein while bone broth adds protein and collagen-derived amino acids. Sweet potato provides carbohydrate, while capsicum and broccoli contribute colourful plant foods.

3. Chicken & Egg Bone Broth Noodle Soup

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

Ingredients

·       250 g chicken breast, thinly sliced

·       2 eggs

·       750 mL Broth & Co Original Bone Broth, prepared according to directions

·       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, thinly sliced

·       ½ cup fresh coriander

·       Lime wedges

Method

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

2. Carefully add the eggs and cook for approximately 6½ minutes for a soft centre, or longer if preferred.

3. Transfer immediately to cold water. Peel and halve.

4. Cook the noodles according to packet directions. Drain and divide between two serving bowls.

5. Place the prepared bone broth, ginger, mushrooms and carrot into another saucepan.

6. Bring to a gentle simmer and cook for 4 minutes.

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

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

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

10. Top each with two egg halves, spring onion and coriander.

11. Serve with fresh lime.

Why It Fits

Chicken and eggs provide complementary quality protein, bone broth adds collagen-derived protein, and noodles provide carbohydrate within one complete meal.

4. Salmon & Bone Broth Rice Bowl

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

Ingredients

·       2 × 150–180 g salmon fillets

·       1 cup jasmine or basmati rice

·       Broth & Co NAKED Bone Broth, prepared according to directions

·       1½ cups broccoli florets

·       1 carrot, sliced

·       1 cup shelled edamame

·       ½ avocado, sliced

·       1 teaspoon extra virgin olive oil

·       Juice of ½ lemon

·       Fresh herbs

Method

1. Rinse the rice thoroughly.

2. Cook the rice according to packet directions, replacing the normal cooking water with prepared NAKED Bone Broth where appropriate.

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

4. Place the 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. Steam the broccoli, carrot and edamame until tender.

7. Divide the bone-broth-cooked rice between two bowls.

8. Add the vegetables.

9. Place one salmon fillet on each bowl.

10. Add avocado.

11. Finish with lemon and fresh herbs.

Why It Fits

Salmon contributes quality protein and long-chain omega-3 fatty acids, while bone broth contributes a different protein profile through the rice. The result is a complete meal rather than a single recovery ingredient.

5. Slow-Cooked Beef Bone Broth Stew

Serves: 6 | Prep: 20 minutes | Cook: 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, prepared

·       500 g baby potatoes, halved

·       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

·       Fresh parsley

·       Freshly ground black pepper

Method

1. Place the beef, potato, carrot, celery, mushrooms and onion into the slow cooker.

2. Add the garlic, tomato paste, thyme and bay leaf.

3. Pour over the prepared bone broth and stir.

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

5. Add the green beans during the final 20–30 minutes of cooking.

6. Remove the bay leaf.

7. Season with black pepper and scatter with parsley before serving.

Storage

Refrigerate for up to 3 days or freeze individual portions for up to approximately 3 months. Thaw in the refrigerator and reheat until steaming hot throughout.

6. NAKED Bone Broth Scrambled Eggs

Serves: 1 | Prep: 5 minutes | Cook: 8 minutes

Ingredients

·       3 eggs

·       1 teaspoon Broth & Co NAKED Bone Broth Powder

·       1 tablespoon milk

·       1 teaspoon olive oil

·       ½ cup mushrooms, sliced

·       1 cup baby spinach

·       1 tomato, sliced

·       2 slices wholegrain toast

·       ¼ avocado

·       Freshly ground black pepper

Method

1. Whisk the eggs, NAKED Bone Broth Powder and milk until thoroughly combined.

2. Heat half the olive oil in a non-stick frying pan.

3. Cook mushrooms for 2–3 minutes.

4. Add spinach and cook until just wilted.

5. Transfer the vegetables to a plate.

6. Reduce the heat to low and add the remaining olive oil.

7. Pour in the egg mixture.

8. Using a spatula, gently draw the cooked egg from the edges towards the centre.

9. When almost set but still creamy, fold through the mushrooms and spinach.

10. Remove from the heat before the eggs become dry.

11. Serve immediately with toast, tomato and avocado.

7. Savoury Chicken & Egg Breakfast Bowl

Serves: 1 | Prep: 5 minutes | Cook: 12 minutes

Ingredients

·       100 g cooked chicken, shredded

·       2 eggs

·       1 serve Broth & Co NAKED or Original Bone Broth

·       1 cup cooked brown rice or quinoa

·       1 cup baby spinach

·       ½ cup cherry tomatoes, halved

·       ¼ avocado

·       1 tablespoon chopped parsley

·       Lemon wedge

·       Black pepper

Method

1. Heat the rice or quinoa until steaming hot.

2. Prepare the bone broth.

3. Place approximately ½ cup of the prepared broth into a small frying pan and bring to a gentle simmer.

4. Carefully crack the eggs into the broth.

5. Cover and gently cook for approximately 3–4 minutes, until the whites are set and the yolks are cooked to your preference.

6. Meanwhile, heat the chicken thoroughly.

7. Place the hot grain in a serving bowl and stir through the spinach.

8. Add chicken and cherry tomatoes.

9. Carefully place the poached eggs on top.

10. Spoon some of the warm poaching broth around the bowl.

11. Add avocado, parsley, lemon and black pepper.

8. Greek Yoghurt Recovery Bowl + Warm Bone Broth

Not every recipe needs bone broth mixed directly into the dish. Sometimes it makes far more culinary sense served alongside it.

Serves: 1 | Prep: 5 minutes | Cook: 2 minutes

Ingredients

·       200 g plain Greek yoghurt

·       ½ cup rolled oats

·       1 small banana, sliced

·       ½ cup mixed berries

·       1 tablespoon chia seeds

·       20 g walnuts, roughly chopped

·       1 serve Broth & Co NAKED Bone Broth

·       Cinnamon, optional

Method

1. Spoon Greek yoghurt into a bowl.

2. Add rolled oats.

3. Top with banana and berries.

4. Sprinkle with chia seeds, walnuts and cinnamon if using.

5. Prepare the NAKED Bone Broth according to pack directions.

6. Serve the warm broth alongside the yoghurt bowl.

Why It Fits

Greek yoghurt provides a quality protein source, oats and fruit provide carbohydrate, nuts and seeds contribute healthy fats, and bone broth provides an additional protein source with a different amino-acid profile.

9. 10-Minute Chicken Bone Broth Rice Bowl

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

Ingredients

·       150 g cooked chicken, shredded

·       1 serve Broth & Co Bone Broth

·       1 cup cooked microwave brown or basmati rice

·       1 cup frozen broccoli

·       ½ cup frozen peas

·       1 cup baby spinach

·       ¼ avocado

·       Juice of ½ lemon

·       Black pepper

Method

1. Prepare the bone broth.

2. Microwave the broccoli and peas with a tablespoon of water until tender.

3. Heat the rice according to packet directions.

4. Add the chicken and spinach to the vegetables and heat until the chicken is steaming hot and the spinach has wilted.

5. Place rice in a bowl.

6. Add the chicken and vegetables.

7. Pour approximately half the hot broth around the rice.

8. Top with avocado and lemon.

9. Serve the remaining broth alongside.

10. BEEFY Beef & Avocado Recovery Toast

Serves: 2 | Prep: 5 minutes | Cook: 10 minutes

Ingredients

·       250 g lean beef mince

·       1 serve Broth & Co BEEFY Bone Broth Powder

·       ¼ cup hot water

·       1 teaspoon olive oil

·       1 tablespoon tomato paste

·       1 tomato, finely diced

·       2 cups baby spinach

·       4 slices wholegrain sourdough

·       ½ avocado

·       2 tablespoons parsley

·       Lemon wedges

·       Black pepper

Method

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

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

3. Add beef and cook for 4–5 minutes, breaking it apart until browned.

4. Add tomato paste and cook for 30 seconds.

5. Add tomato and prepared broth.

6. Simmer for 2–3 minutes until the liquid reduces and coats the beef.

7. Stir through spinach until wilted.

8. Toast the sourdough.

9. Spoon beef generously over the toast.

10. Add avocado and parsley.

11. Finish with black pepper and lemon.

11. Chicken & Avocado Bone Broth Wrap

Serves: 2 | Prep: 10 minutes | Cook: 5 minutes

Ingredients

·       300 g cooked chicken, shredded

·       1 serve Broth & Co NAKED Bone Broth Powder

·       2 tablespoons hot water

·       2 large wholegrain wraps

·       ½ avocado

·       2 tablespoons Greek yoghurt

·       1 teaspoon lemon juice

·       1 cup baby spinach

·       1 tomato, sliced

·       ½ red capsicum, sliced

·       ½ cucumber, sliced

·       Black pepper

Method

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

2. Place chicken in a frying pan and pour over the concentrated broth.

3. Toss over medium heat for 2–3 minutes until the chicken is steaming hot and coated.

4. Mash avocado with Greek yoghurt and lemon.

5. Warm the wraps.

6. Spread with avocado mixture.

7. Add spinach, tomato, capsicum and cucumber.

8. Divide chicken between the wraps.

9. Season with black pepper.

10. Fold and roll tightly.

12. High-Protein Chicken Bone Broth Fried Rice

A fast way to turn leftover chicken and rice into a substantial post-training meal.

Serves: 4 | Prep: 10 minutes | Cook: 15 minutes

Ingredients

·       400 g cooked chicken, diced

·       4 cups cold cooked rice

·       3 eggs, lightly beaten

·       2 serves Broth & Co NAKED or Original Bone Broth, prepared as approximately ½ cup concentrated broth

·       1 tablespoon extra virgin olive oil

·       1 carrot, finely diced

·       1 red capsicum, diced

·       1 cup frozen peas

·       2 cups baby spinach

·       2 spring onions, thinly sliced

·       1 teaspoon freshly grated ginger

·       1–2 teaspoons reduced-salt tamari or soy sauce, optional

·       ½ lime, cut into wedges

·       Fresh coriander, to serve

Method

1. Prepare the bone broth using enough hot water to make approximately ½ cup of concentrated broth. Set aside.

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

3. Pour in the beaten eggs and gently scramble for 1–2 minutes until just set.

4. Transfer the eggs to a plate.

5. Add the remaining olive oil to the pan.

6. Add the carrot, capsicum and ginger. Stir-fry for 3–4 minutes until the vegetables begin to soften.

7. Add the cooked chicken and frozen peas. Stir-fry for approximately 2 minutes until heated through.

8. Add the cold cooked rice, breaking up any clumps with a wooden spoon.

9. Increase the heat and stir-fry for 3–4 minutes until the rice is steaming hot.

10. Pour the concentrated bone broth around the edge of the pan rather than directly into one spot.

11. Toss continuously until the broth has been absorbed and the rice is savoury but not wet.

12. Return the scrambled eggs to the pan.

13. Add the spinach and spring onions and toss for another minute until the spinach wilts.

14. Taste before adding tamari or soy sauce, as the bone broth already contributes savoury flavour.

15. Divide between four bowls and serve with lime and fresh coriander.

Storage

Refrigerate promptly in an airtight container and use within 2 days. Reheat thoroughly until steaming hot. For food safety, use rice that has been cooled and refrigerated promptly after its original cooking.

Why It Fits

Chicken and eggs provide quality protein, bone broth contributes additional protein and collagen-derived amino acids, and rice provides carbohydrate. It is also an excellent example of using leftovers to make recovery nutrition practical.

13. Method

1. Heat olive oil in a large, deep frying pan or wide saucepan over medium heat.

2. Add onion and cook for 3–4 minutes until softened.

3. Add garlic and cook for another 30 seconds.

4. Add beef mince and cook for 5–6 minutes, breaking it apart until browned.

5. Add carrot, zucchini and capsicum and cook for another 3 minutes.

6. Stir through tomato paste and oregano.

7. Add crushed tomatoes and prepared bone broth.

8. Stir in the uncooked pasta.

9. Bring to a gentle boil, then reduce to a simmer.

10. Cover loosely and cook according to the pasta packet directions, stirring every few minutes so the pasta doesn't stick.

11. If the pasta absorbs the liquid before it is tender, add a small amount of hot water.

12. Once the pasta is cooked, stir through the baby spinach.

13. Remove from the heat and allow to stand for 2 minutes.

14. Finish with fresh basil or parsley and black pepper.

Storage

Refrigerate for up to 3 days. Add a splash of water or prepared bone broth before reheating.

Why It Fits

Beef provides quality protein, pasta provides carbohydrate, bone broth contributes collagen-derived protein, and grated vegetables disappear naturally into the sauce.

14. Ginger + Turmeric Chicken Recovery Soup

This is a recipe where Broth & Co Ginger + Turmeric Bone Broth Concentrate genuinely earns its place because the flavour profile becomes the foundation of the soup.

Serves: 4 | Prep: 15 minutes | Cook: 30 minutes

Ingredients

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

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

·       ¾ cup jasmine rice, rinsed

·       1 tablespoon extra virgin olive oil

·       1 brown onion, finely sliced

·       2 carrots, thinly sliced

·       150 g mushrooms, sliced

·       1 red capsicum, sliced

·       1 zucchini, diced

·       2 cups baby spinach

·       1 teaspoon freshly grated ginger

·       Juice of 1 lime

·       ½ cup fresh coriander leaves

·       2 spring onions, sliced

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 fresh ginger and cook for another 2 minutes.

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

5. Pour in the prepared Ginger + Turmeric Bone Broth.

6. Bring to a gentle boil and add the rice.

7. Reduce heat and simmer for approximately 12 minutes.

8. Add capsicum and zucchini and cook for another 5–7 minutes until the chicken is completely cooked and the rice tender.

9. Stir through spinach.

10. Remove from heat and add lime juice.

11. Divide between four bowls.

12. Finish with coriander and spring onion.

Storage

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

15. BEEFY Beef & Bean Chilli

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

·       2 garlic cloves, crushed

·       1 carrot, finely diced

·       1 red capsicum, diced

·       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 kernels

·       1 teaspoon ground cumin

·       1 teaspoon smoked paprika

·       ½ teaspoon ground coriander

·       Chilli flakes, optional

·       Cooked brown or basmati rice, to serve

·       1 avocado, diced

·       Fresh coriander

·       Lime wedges

Method

1. Heat olive oil in a large heavy-based saucepan.

2. Add onion, carrot and capsicum and cook for approximately 5 minutes.

3. Add garlic, cumin, smoked paprika, ground coriander and chilli if using.

4. Stir for 30 seconds until fragrant.

5. Add beef mince and cook for 5–7 minutes, breaking it apart until browned.

6. Add tomato paste and cook for 1 minute.

7. Add crushed tomatoes and prepared BEEFY Bone Broth.

8. Bring to a gentle simmer.

9. Cook uncovered for approximately 20 minutes, stirring occasionally.

10. Add kidney beans, black beans and corn.

11. Simmer for another 10 minutes until thickened.

12. Taste and adjust seasoning only if necessary.

13. Serve over rice with avocado, coriander and lime.

Storage

Keeps refrigerated for up to 3 days and freezes well for approximately 3 months.

Why It Fits

Beef and beans create a substantial protein combination, rice supplies carbohydrate, and BEEFY reinforces the rich savoury flavour of the dish.

16. Chicken, Lentil & Bone Broth Stew

Serves: 4 | Prep: 15 minutes | Cook: 35 minutes

Ingredients

·       450 g boneless chicken thighs, diced

·       1 × 400 g tin lentils, drained and rinsed

·       750 mL Broth & Co Original or NAKED Bone Broth, prepared

·       1 tablespoon extra virgin olive oil

·       1 brown onion, diced

·       2 carrots, diced

·       2 celery stalks, sliced

·       2 garlic cloves, crushed

·       1 zucchini, diced

·       1 × 400 g tin crushed tomatoes

·       1 teaspoon dried oregano

·       1 teaspoon dried thyme

·       2 cups baby spinach

·       2 tablespoons chopped parsley

·       Lemon wedges

·       Black pepper

Method

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

2. Add onion, carrot and celery and cook for 5–6 minutes.

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

4. Add chicken and cook for approximately 4 minutes.

5. Add crushed tomatoes and prepared bone broth.

6. Bring to a gentle simmer and cook for 15 minutes.

7. Add lentils and zucchini.

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

9. Stir through spinach and parsley.

10. Finish with black pepper and lemon.

11. Serving Suggestion

12. For a more substantial post-training meal, serve with wholegrain bread, rice or potato.

17. High-Protein Bone Broth Ramen-Style Bowl

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

Ingredients

·       250 g chicken breast or lean beef, 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

·       ½ cup fresh coriander

·       Fresh chilli, optional

·       Lime wedges

Method

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

2. Carefully add eggs and cook for approximately 6½ minutes for soft centres, or longer if preferred.

3. Transfer eggs to cold water, peel and halve.

4. Cook noodles according to packet directions. Drain and divide between two bowls.

5. Place prepared bone broth, ginger, mushrooms and carrot in a saucepan and bring to a gentle simmer.

6. Cook for 4 minutes.

7. Add chicken or beef.

8. Gently simmer until the meat is completely cooked.

9. Add bok choy during the final 2 minutes.

10. Ladle meat, vegetables and hot broth over the noodles.

11. Top each bowl with egg, spring onion, coriander and optional chilli.

12. Serve with lime.

18. Salmon, Potato & NAKED Bone Broth Tray Bake

Serves: 2 | Prep: 10 minutes | Cook: 30 minutes

Ingredients

·       2 × 150–180 g salmon fillets

·       500 g baby potatoes, halved

·       1 serve Broth & Co NAKED Bone Broth Powder

·       ¼ cup hot water

·       1½ cups broccoli florets

·       1 red capsicum, sliced

·       1 tablespoon extra virgin olive oil

·       2 tablespoons plain Greek yoghurt

·       Juice and zest of ½ lemon

·       2 tablespoons fresh dill or parsley

·       Black pepper

Method

1. Preheat oven to 200°C fan-forced.

2. Place baby potatoes on a lined baking tray.

3. Toss with half the olive oil and black pepper.

4. Roast for 15 minutes.

5. Meanwhile, dissolve the NAKED Bone Broth Powder in the hot water.

6. Remove the tray from the oven and add salmon, broccoli and capsicum.

7. Brush a little of the concentrated bone broth over the salmon and drizzle the remainder over the potatoes.

8. Drizzle vegetables with the remaining olive oil.

9. Return to the oven for approximately 10–12 minutes, or until the salmon is cooked to preference and vegetables are tender.

10. Mix Greek yoghurt with lemon juice, zest and fresh herbs.

11. Divide salmon, potatoes and vegetables between two plates.

12. Serve with the lemon yoghurt.

Why NAKED Works

Its natural neutral flavour allows it to sit comfortably alongside salmon without introducing an unnecessarily strong beef flavour.

19. Chicken & White Bean Bone Broth Soup

Serves: 6 | Prep: 15 minutes | Cook: 30 minutes

Ingredients

·       500 g chicken breast or thigh, diced

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

·       1.25 litres Broth & Co Original or NAKED Bone Broth, prepared

·       1 tablespoon olive oil

·       1 brown onion, diced

·       2 carrots, diced

·       2 celery stalks, sliced

·       2 garlic cloves, crushed

·       1 zucchini, diced

·       1 × 400 g tin chopped tomatoes

·       1 teaspoon dried oregano

·       2 cups kale or baby spinach

·       2 tablespoons chopped parsley

·       Lemon wedges

·       Black pepper

Method

1. Heat olive oil in a large saucepan.

2. Add onion, carrot and celery and cook for 5 minutes.

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

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

5. Add tomatoes and prepared bone broth.

6. Bring to a gentle simmer and cook for 10 minutes.

7. Add cannellini beans and zucchini.

8. Simmer for another 8–10 minutes until the chicken is cooked and zucchini tender.

9. Stir through kale or spinach.

10. Finish with parsley, lemon and black pepper.

Storage

Refrigerate for up to 3 days or freeze in individual portions.

20. Strength Training Beef & Bone Broth Power Bowl

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

Ingredients

·       350 g lean beef steak

·       1 cup basmati or brown rice

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

·       1½ cups broccoli florets

·       1 red capsicum, sliced

·       2 cups baby spinach

·       ½ avocado

·       1 tablespoon olive oil

·       Juice of ½ lemon

·       2 tablespoons parsley

·       Black pepper

Method

1. Rinse the rice.

2. Cook according to packet directions, using prepared BEEFY Bone Broth in place of the normal cooking water where appropriate.

3. Steam broccoli until tender-crisp.

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

5. Cook steak to preferred doneness.

6. Transfer to a plate and rest for 5 minutes.

7. Stir spinach through the hot rice.

8. Divide rice between two bowls.

9. Add broccoli and capsicum.

10. Slice the rested steak across the grain and place over the bowls.

11. Add avocado.

12. Finish with lemon, parsley and black pepper.

Why It Fits

The beef is the principal quality protein source, while bone broth adds collagen-derived protein through the rice. The meal also supplies carbohydrate and colourful plant foods.

21. Runner's Chicken & Rice Recovery Soup

This recipe deliberately contains a more generous carbohydrate component than some of the strength-focused meals.

Serves: 4 | Prep: 15 minutes | Cook: 30 minutes

Ingredients

·       500 g chicken breast, diced

·       1.5 litres Broth & Co Original Bone Broth, prepared

·       1¼ cups jasmine rice, rinsed

·       1 tablespoon olive oil

·       1 brown onion, diced

·       2 carrots, sliced

·       1 zucchini, diced

·       1 red capsicum, diced

·       2 cups baby spinach

·       1 teaspoon freshly grated ginger

·       Juice of 1 lime

·       ½ cup fresh coriander

Method

1. Heat olive oil in a large saucepan.

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

3. Add ginger and chicken and cook for another 3 minutes.

4. Pour in the prepared bone broth and bring gently to the boil.

5. Add rice.

6. Reduce heat and simmer for approximately 12 minutes.

7. Add zucchini and capsicum.

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

9. Stir through spinach.

10. Remove from heat and add lime juice.

11. Serve topped with coriander.

12. After Longer Training

13. Additional bread, rice or fruit can be added according to appetite and individual energy requirements.

22. Post-Workout Beef, Egg & Potato Hash

A substantial savoury breakfast after morning training—or an easy breakfast-for-dinner option after an evening gym session.

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

Ingredients

·       250 g lean beef mince

·       4 eggs

·       400 g potatoes, 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, thinly sliced

·       1 teaspoon extra virgin olive oil

·       ½ avocado, sliced

·       2 tablespoons chopped fresh parsley

·       Freshly ground black pepper

·       Lemon wedges, to serve

Method

1. Place the diced potatoes in a medium saucepan and cover with cold water.

2. Bring to the boil and cook for approximately 5–6 minutes, until the outside of the potato is beginning to soften but the centre remains firm.

3. Drain thoroughly and leave the potatoes in the colander for 1–2 minutes to allow excess moisture to evaporate. This helps them become crisp and golden in the frying pan.

4. Meanwhile, combine the BEEFY Bone Broth Powder with ¼ cup hot water and stir until dissolved.

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

6. Add the potatoes and cook for approximately 5 minutes, turning occasionally, until golden around the edges.

7. Add the beef mince and diced capsicum.

8. Cook for another 5–6 minutes, breaking the mince apart with a wooden spoon, until the beef is browned and completely cooked through.

9. Pour the concentrated BEEFY broth over the beef and potatoes.

10. Toss well and cook for another 1–2 minutes, until most of the liquid has reduced and coated the hash.

11. Add the baby spinach and half the spring onions. Stir until the spinach has just wilted.

12. Use the back of a spoon to create four small spaces in the beef and potato mixture.

13. Crack one egg into each space.

14. Reduce the heat to medium-low and cover the frying pan with a lid.

15. Cook for approximately 4–6 minutes, until the egg whites are completely set and the yolks are cooked to your preference.

16. Remove from the heat.

17. Top with avocado, remaining spring onion and parsley.

18. Season with black pepper and serve with lemon wedges.

Prefer Scrambled Eggs?

Whisk the eggs and scramble them separately, then spoon them over the finished beef and potato hash. This is also a good option if you're serving the recipe to children or anyone who prefers completely cooked yolks.

Meal-Prep Shortcut

Cook the potatoes the evening before and refrigerate them. The next morning, skip directly to browning the potatoes in the frying pan.

Why It Fits

This is a genuine mixed recovery meal:

·       🥩 Beef provides quality protein.

·       🥚 Eggs provide another quality protein source.

·       🥣 BEEFY Bone Broth contributes protein and collagen-derived amino acids.

·       🥔 Potatoes provide carbohydrate.

·       🫑 Capsicum and spinach add colourful plant foods.

·       🥑 Avocado contributes healthy fats.

·       Rather than relying on one protein ingredient, the recipe combines several foods into a substantial post-training meal.

23. Active Ageing Chicken, Lentil & Vegetable Bone Broth Soup

This recipe is designed with active ageing in mind: a warming, easy-to-eat meal containing chicken, lentils, vegetables and bone broth. It isn't an "older person's meal". It is simply nourishing food that makes it easy to include several protein-containing foods in one dish.

Serves: 4 | Prep: 15 minutes | Cook: 30 minutes

Ingredients

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

·       1 × 400 g tin lentils, drained and rinsed

·       1 litre Broth & Co Original or NAKED Bone Broth, prepared according to pack directions

·       1 tablespoon extra virgin olive oil

·       1 brown onion, finely diced

·       2 carrots, diced

·       1 celery stalk, finely sliced

·       1 medium potato, peeled and cut into approximately 1 cm cubes

·       1 small zucchini, diced

·       2 cups baby spinach

·       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 the onion, carrot and celery.

3. Cook gently for approximately 5 minutes, stirring occasionally, until the onion has softened.

4. Add the chicken.

5. Cook for approximately 3–4 minutes, stirring regularly, until the outside of the chicken has changed colour.

6. Pour in the prepared bone broth.

7. Add the diced potato and stir.

8. Bring gently to the boil.

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

10. Add the lentils and zucchini.

11. Continue simmering for another 7–8 minutes, or until the chicken is completely cooked, the potato is tender and the zucchini has softened.

12. Stir through the baby spinach and cook for another minute.

13. Remove from the heat.

14. Stir through the parsley and lemon juice.

15. Season with freshly ground black pepper.

16. Divide between four bowls and serve warm.

17. Make It More Substantial

18. For someone with greater energy requirements, serve with:

19. 🍞 wholegrain toast

20. or

21. 🍚 cooked rice

22. or simply increase the potato in the recipe.

23. Texture Modification

24. If a softer texture is preferred, cook the vegetables slightly longer and cut the chicken into smaller pieces.

25. The soup can also be partially blended before the chicken and lentils are returned to the saucepan if a thicker, softer base is desired.

Storage

Allow leftovers to cool before transferring to an airtight container. Refrigerate for up to 3 days. Reheat gently until steaming hot throughout. It can also be frozen in individual portions for approximately 2–3 months.

Why It Fits

Chicken provides a quality protein source, lentils contribute additional plant protein, carbohydrate and fibre, and bone broth adds protein and collagen-derived amino acids.

·       The vegetables increase the nutrient diversity of the meal.

·       For active older adults, the important principle isn't finding special "anti-ageing food".

·       It is maintaining a nourishing dietary pattern containing adequate protein and energy alongside appropriate physical activity, including resistance exercise.

24. Freezer-Friendly Chicken & Vegetable Bone Broth Casserole

This final recipe has a specific job. It is the meal you make before you need it. Cook one casserole. Eat it tonight. Freeze several portions. Then when you arrive home late from work, training or a busy day, a nourishing meal is already waiting.

Serves: 6 | Prep: 20 minutes | Cook: 50 minutes

Ingredients

·       750 g boneless, skinless chicken thighs, cut into approximately 3 cm pieces

·       1 litre Broth & Co Original Bone Broth, prepared according to pack directions

·       600 g baby potatoes, halved

·       3 carrots, cut into thick slices

·       2 celery stalks, sliced

·       250 g mushrooms, halved

·       1 brown onion, diced

·       2 garlic cloves, crushed

·       1 tablespoon extra virgin olive oil

·       2 tablespoons tomato paste

·       1 teaspoon dried thyme

·       1 teaspoon dried oregano

·       1 bay leaf

·       1 cup frozen peas

·       2 cups baby spinach

·       2 tablespoons chopped fresh parsley

·       Freshly ground black pepper

·       Lemon wedges, to serve

Method

1. Preheat oven to 180°C fan-forced.

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

3. Add the chicken in batches so the pan is not overcrowded.

4. Brown the chicken for approximately 2 minutes on each side. It does not need to be completely cooked at this stage.

5. Transfer the browned chicken to a plate.

6. Reduce the heat to medium.

7. Add the onion, carrot and celery to the same casserole dish.

8. Cook for approximately 5 minutes, stirring occasionally.

9. Add the mushrooms and cook for another 2–3 minutes.

10. Add the garlic, thyme and oregano and stir for 30 seconds.

11. Add the tomato paste and cook for approximately 1 minute.

12. Return the chicken and any resting juices to the casserole.

13. Add the baby potatoes.

14. Pour over the prepared bone broth.

15. Add the bay leaf and gently stir everything together.

16. Bring the liquid just to a simmer on the stovetop.

17. Cover the casserole with a lid and transfer to the oven.

18. Cook for approximately 35 minutes.

19. Carefully remove the casserole from the oven.

20. Stir in the frozen peas.

21. Return to the oven uncovered for another 8–10 minutes, until the chicken is completely cooked, potatoes are tender and the sauce has reduced slightly.

22. Remove from the oven and discard the bay leaf.

23. Stir through the baby spinach and allow it to wilt in the hot casserole.

24. Add fresh parsley and black pepper.

25. Serve with lemon wedges.

Want More Carbohydrate?

The potatoes already provide carbohydrate.

·       After a particularly demanding training session, the casserole can also be served with:

·       🍚 rice

·       or:

·       🍞 wholegrain bread

·       according to appetite and individual requirements.

Freezing Instructions

Allow the casserole to cool. Divide into individual airtight freezer-safe containers. Label and freeze for approximately 2–3 months. Thaw overnight in the refrigerator. Reheat until steaming hot throughout before serving.

Meal-Prep Tip

Freeze portions according to how you'll actually use them. For example: Single portions — quick post-workout dinner. Two-person portions — easy dinner for a couple. Larger container — family meal. That makes the freezer genuinely useful rather than becoming a collection of food you forget is there.

Why It Fits

Chicken provides the primary quality protein source.

·       Bone broth contributes additional protein and collagen-derived amino acids.

·       Potatoes provide carbohydrate.

How to Use the Collection

Choose the Broth for the Food

·       NAKED Bone Broth Powder has a neutral flavour suited to salmon, breakfast dishes and lighter grain bowls.

·       BEEFY Bone Broth Powder suits beef, potato, chilli, toast and robust savoury bowls.

·       Original Bone Broth Concentrate works naturally in soups, stews, sauces and everyday savoury cooking.

·       Ginger + Turmeric Bone Broth Concentrate belongs with warming chicken, noodles, rice and vegetables.

·       Energy Performance Bone Broth Powder is best used where its mushroom character genuinely complements the dish.

Cook Once, Eat More Than Once

Soups, stews, chilli, pasta sauce and casserole are especially useful for batch cooking. Cool cooked food promptly, divide it into portions and refrigerate or freeze according to the recipe guidance. Reheat until steaming hot throughout.

·       Cook noodles separately when you want to protect their texture.

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

·       Store avocado, fresh herbs and crisp vegetables separately from bowl components.

·       Label freezer containers with the recipe and date.

·       Freeze portions in the sizes you will realistically use.

Scale Carbohydrate to the Day

A long run, high-volume training day or short turnaround may call for more rice, potato, noodles, bread or fruit. After lighter activity, use a moderate portion. The recipe is a starting point; appetite, body size, training and the rest of the day’s food all matter.

Recovery Food Can Be Family Food

The person who trained does not necessarily need a separate sports meal. Chicken soup, beef chilli, salmon tray bake and casserole are ordinary family meals. Portions and side dishes can change without preparing completely different food.

Frequently Asked Questions

Are these recipes only for athletes?

No. They are balanced whole-food meals suitable for active people, families and anyone who enjoys nourishing savoury food. Adjust portions to appetite and activity.

Is bone broth enough protein after training?

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

Can I freeze the recipes?

Many soups, stews, chilli and casseroles freeze well. Follow the storage notes, cool food promptly and keep noodles or delicate fresh ingredients separate when texture matters.

Which recipes are quickest?

The scrambled eggs, breakfast bowl, yoghurt bowl with warm broth, chicken rice bowl, recovery toast and wrap are designed for fast preparation.

Which recipes suit meal preparation?

The slow-cooked stew, fried rice, one-pot pasta, chilli, chicken and lentil stew, white bean soup and freezer casserole are particularly useful.

Do I need a special recovery meal after every workout?

No. After light activity, a normal balanced meal may be enough. More deliberate refuelling becomes important after long, intense or closely spaced sessions.

Final Thoughts

The most useful recovery meal is one you can cook, enjoy and repeat. These recipes use recognisable ingredients and ordinary kitchen methods because recovery nutrition is more sustainable when it becomes part of everyday eating.

Bone broth’s role is not to replace every other protein. Its strength is how easily it complements chicken, beef, fish, eggs, dairy foods and legumes while adding savoury flavour and collagen-derived amino acids to the meal.

For another recipe collection, explore Muscle Recovery Soups & Bowls: High-Protein Bone Broth Recipes for Active Living. For the biology behind recovery, read Muscle Recovery Explained | Why Recovery Builds Strength & Supports Healthy Ageing.