5 post-exercise weeknight dinners

You've earned it. Refuel after your workout with a nourishing dinner full of veggies and protein.

When you’re in training, whether it’s early morning or evening sessions, it’s important to fuel up adequately at all meals. If you’re hitting the pavement early, a protein-rich dinner that couples carbohydrates, legumes, and fresh veggies will stand you in very good stead for a solid morning training session.

Here are five satisfying meals that will get you feeling energised.

1. Red curry

This allergen-free red curry was created by Tara of Runners Kitchen, a website dedicated to sharing high performance nutrition advice and products. The recipe includes Rooibos tea, a warming addition that is an excellent antioxidant, and the dish is free of soy, wheat, gluten, dairy, eggs and nuts.

The cannellini beans and lentils in the curry are great sources of protein and carbohydrates and a serve of brown rice on the side offers another carb boost. It’s also packed with fresh veggies including mushrooms, pumpkin, carrots, capsicum, broccolini and green beans.

Get the recipe.

2. Chicken and pumpkin risotto

This simple risotto is a cinch to prepare and couples protein-rich chicken breast with carbohydrate-dense rice. In addition to the pumpkin, feel free to throw in some extra greens including spinach leaves, fresh peas or asparagus for some extra fibre and colour.

Get the recipe.

3. Prawns with cannellini beans and rocket pesto

This recipe features in Bean Cooking, a great cookbook by Linda Turner and Diane Newsom where beans star in all its dishes. Using cannellini beans as its base, this meal is rich in protein and carbohydrates and full of flavor, thanks to the punchy rocket pesto. Tiger prawns offer another protein boost which contrasts tastily with the fresh zucchini.

Get the recipe.

4. Quinoa and roast veggie salad

Fresh and colourful, this dish tastes as good as it looks. With quinoa – that ancient grain that’s actually technically a seed, but tastes delicious nonetheless – as its base, this meal already chalks up the goods on the protein and carbohydrate scale.

Veggies like pumpkin, sweet potato and fresh corn add extra boosts of carbohydrates and bright pops of colour, and the zesty yoghurt dressing marries it all together. Feel free to add some chicken breast or meat alternative for extra protein.

Get the recipe.

5. Couscous and cannellini bean burger

Taking veggie burgers to a whole new level, this burger uses protein-packed cannellini beans, and protein and carb-rich quinoa seeds to form its patty. Add to the mix fresh salad, veggies, Turkish bread and a lick of hummus, and you’ve got one seriously healthy burger on your hands. Fish-and-chip shop burgers, run for the hills!

Get the recipe.

Bonus: healthy desserts

The feast doesn’t have to end at dinner. Here are two wonderfully healthy and delicious avocado-based desserts to keep on your radar in (or out) of training season.

1. Avocado and cashew cream parfait

2. Avocado, coconut and lemon cheesecake

Recommended reading - Running guide

Lifestyle

Your quick-start guide to running training

Whether you're gearing up for a marathon or your first 5 km, prepare your mind, body and wardrobe.

Read more
Community

Five tips for the aspiring runner

Lightning quick Liam Adams offers a word of advice to aspiring runners.

Read more
Lifestyle

4 ways to prevent running injuries

Look after your body while you run. Here's how to lower your chances of getting injured.

Read more
Community

5 reasons to run in the morning

Understand how running in the morning can change your life, and why you should start now.

Read more
Experts

This running technique improves your form (and your glutes)

How a simple tweak to your running form can lead to better results.

Read more
Community

The benefits of training with a running coach

Running coaches are not reserved for elite athletes – here are the benefits of having one.

Read more
Community

Hit the ground running

Learn about the benefits of minimalist running, from strengthening your feet to preventing injury.

Read more
Experts

Choosing running shoes

Liam Rothwell goes over the most important things to consider when buying a pair of running shoes.

Read more
Advice

Four reasons to join the fun run community

Part social, part fitness and often charitable, here are four reasons to sign up for a fun run.

Read more
Health Check

5 ways your body changes by running

Running involves repeated muscle contractions, over and over again as you pound the pavement.

Read more
Advice

Relaxing post-workout bath ideas

Soothe those tired muscles with a calming, restorative bath.

Read more
Lifestyle

The history of the treadmill

Treadmills are a staple of the modern gym, but these devices have been around for centuries.

Read more
Advice

How to choose a pair of running shoes

Podiatrist Rick Osler explains how to choose the best running shoes for your needs

Read more
Advice

Protect your eyes on the run

All you need to know about protecting your eyes as you clock up the kilometres.

Read more
Community

6 steps to becoming a morning runner

Here's how to start a morning running routine and smash your workout before your day even begins.

Read more
Community

Your guide to running to work

It's not as crazy as it sounds – you can become someone who runs to work. Here's how to get started.

Read more
Advice

Acupuncture for sports training

Chinese medicine practitioner explains how acupuncture can benefit your running and training

Read more
Community

5 training tips from Olympic marathoner Jess Trengove

How does an Olympic runner prepare for a race? Jess shares how she works towards her personal best.

Read more
Advice

Nine tips for bouncing back after exercise

Exercise can hurt, not just during a session but also for several days afterwards.

Read more
Advice

Stretching for runners

There is lots of conflicting information on stretching. Learn how to stretch for better results.

Read more
Lifestyle

Four must-read books for every runner

Part education, part biography, part inspiration - these books will get you running.

Read more
Lifestyle

Memorable fun runs

We ask Medibank members and Olympic athletes about their most memorable fun runs.

Read more
Lifestyle

Top training runs in Melbourne

With lush parks, mountains and coastline, the Melbourne area offers some great training runs.

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.