5 high protein meals to enjoy after exercise

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If you’ve been following the story of 28 Day Weight Loss Challenge member Ash Petroff, you’ll know that she loves healthy food and exercise.

Thanks to Ash’s amazing food photography, we have all been inspired to make her Salted Caramel Smoothie and her Nutty Chocolate No Bake Cheesecake.

Today Ash is giving us her top 5 meals and snacks that she enjoys post workout.



Over to you Ash…

Ash’s TOP 5 high protein meals to enjoy after exercise

Fuelling our bodies with the correct type of food is essential in order for our bodies to function at their best.

As I exercise regularly, that post workout meal is super important to aid in my muscle recovery. You want to include protein, as this keeps us feeling full and helps those muscles recover.

So here are my top 5 foods that I include in my diet after a workout.



Eggs are an amazing source of protein (one large egg has about 6.3 grams of protein). You can eat them any way you choose. My favourite way to have them is Baked Eggs with Avocado and Feta from the 28 Day Weight Loss Challenge.



Yep you guessed it, natural yoghurt has a good hit of protein! I like to mix some vanilla Healthy Mummy Smoothie mix through it, add chia berry jam on top, some nuts and fresh mint.



I always have single serves of the Vegetarian Chilli in my freezer. It’s an amazing post workout meal, and provides your body with everything you need in one single meal.

4.Healthy Mummy Smoothie

Healthy Mummy Smoothie

Jam packed with all the good stuff your body could need, like vitamins, minerals, and of course protein. You can bulk them up with fruit, nuts, seeds and veg of choice to suit your calorie needs. Get yours HERE.

5.Peanut Butter and Banana on Toast

Peanut Butter and Banana on Toast
This gives you carbs and protein. Carbs are not the enemy. It’s the type of carbs you choose to use that matter. I use a gluten free rye bread, natural peanut butter and half a banana. The perfect post workout snack.

Remember to fuel your body correctly after a workout. Your muscles crave the correct food, you will see better progress when you eat the right foods post workout.

Delicious, healthy and protein loaded snacks!

We think the pictures speak for themselves – Ash looks so fit and healthy. We are getting excited to work out just to tuck into one of these delicious snacks.

After losing 25kg thanks to the Healthy Mummy Smoothies and the 28 Day Weight Loss Challenge Ash is now focused on building up her fitness and strength.

You’re an inspiration Ash! Read her story HERE. For more information on carb, protein and fat breakdown for ultimate weight loss – check out this Healthy Mummy blog.

Ash featured image

For more protein-packed treats and fat-burning, muscle toning exercises – join our 28 Day Weight Loss Challenge

If you are inspired by Ash’s INCREDIBLE transformation, you can join her on the 28 Day Weight Loss Challenge.


There are over 1 million mums within our Healthy Mummy community who have seen incredible results with our plans, products and services.

Our 28 Day Weight Loss Challenge in particular has been able to help mums lose their baby weight, tackle their health and HIT their weight loss goals.

Our Challenge includes:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • New CHALLENGE THEME each month – so you’ll NEVER get bored
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

September 28 Day Weight Loss Challenge

Our September 28 Day Weight Loss Challenge is our BOOTY-BUSTING CHALLENGE! We are helping you tighten and tone your bum and thighs in time for SUMMER!

You can learn MORE about our 28 Day Weight Loss Challenge here.

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