5 post-exercise weeknight dinners

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 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.

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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.

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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 flavour, thanks to the punchy rocket pesto. Tiger prawns offer another protein boost which contrasts tastily with the fresh zucchini.

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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.

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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!

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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