Cook Your Post-Workout Meal In 5 Minutes!

I bet you’ve found yourself in this situation many times before – you get home from the gym feeling exhausted, you need to take a quick shower, eat something and leave ASAP. Of course, there is no time left for a meal preparation. What do you do? You just open the fridge and grab anything that comes in first sight, right?

We all know that the body needs good protein and carb intake after training, so having little to no time to prepare a good meal and eating anything instead is not an excuse. It’s more like a waste of training if you’re missing the most important meal – the post-workout meal.

So I started this post to show you my “hacks” for this situation. Meals that you can prepare in no time and get just enough protein and carb intake. I prepare them every time I find myself out of time to cook rice, potatoes, fish or other meals that require more time.

In this post, I’ll show you the first and my favorite post-workout meal– “the oats omelette”. The ingredients are simple and cheap, but rich with macronutrients, making the meal very useful after the workout. The preparation takes about 5min tops. So here we go.


  • Eggs: 4
  • Oats: 80-100gr
  • Cheese: 50gr
  • Water: 100ml
  • Some olive oil

ingredients for post workout meal


Shred the cheese. Mix the eggs, then add the oats and the water. Continue mixing and add the cheese in the end.

mixed eggs for post workout mealeggs with oats meal after trainingommlete with eggs oats and waterafter workout meal eggs oats and cheese

In the meantime preheat the frying pan and add some olive oil. Use a napkin to spread the oil on the pan surface, thus removing the extra oil.

preparing pan with olive oilremoving the extra oil from the pan

Put the mix in the pan and fry it.

adding the omlette mix in the panfry the omlette

Meal nutrient facts:

  • Calories: 910
  • Fat: 43
  • Carbs: 70
  • Protein: 53

post workout omlette meal

I hope you like it 🙂
Bon appetite!

Author: Igor

Tech admin of the site. Always thrilled to found and build new things from scratch. Will share his experiences in the Lifestyle section, mostly in personal development.