As an athlete, what I eat changes depending on my training load, and on rest days, my focus shifts from fuelling intense sessions to supporting recovery. Even when I’m not training, nutrition plays a huge role in helping my body repair, reduce inflammation, and stay ready for the next challenge. In this post, I’ll take you through what I eat on a recovery day—meals that are simple, satisfying, and packed with the nutrients I need to feel my best. Whether you’re an athlete yourself or just looking for ideas for balanced, nourishing meals, I hope this gives you some inspiration.
Breakfast: Protein-Packed Air Fryer Frittata
I like to start my day with a meal that’s high in protein and packed with veggies, so I whipped up an Air Fryer Frittata. It’s quick, easy, and loaded with nutrients. I used 6 eggs for a protein boost, and added capsicum, spinach, and mushrooms for a good hit of vitamins and minerals. I served it on toasted Turkish bread with a side of creamy avocado, making it the perfect breakfast to keep me feeling full all morning. The best part is that this frittata keeps well in the fridge, making it a great option for busy mornings. I can simply reheat it for a quick and satisfying breakfast the next day.
For the full recipe, head to Air Fryer Frittata
Lunch: Thai Chicken Stir Fry
For lunch, I made Thai Chicken Stir Fry. It’s a simple but flavourful dish that comes together quickly. I sautéed chicken thigh fillets with garlic, chilli, and pak choi, then tossed everything together with fresh noodles. To top it off, I mixed together a quick stir-fry sauce using oyster sauce, soy sauce, and a bit of honey. It’s a great balance of protein, healthy fats, and carbs to keep me feeling full but not sluggish for the rest of the day.
For the full recipe, head to Quick Thai Chicken Stir Fry
Snack – Peanut Banana Smoothie
By the late afternoon, I’m usually ready for a light snack that’s easy to digest but still packs a nutritional punch. I made a Peanut Banana Smoothie, which is one of my go-to snacks for a protein hit without overloading on carbs. I blended together banana, almond milk, yogurt and peanut butter. Then, I added a scoop of protein powder to help meet my protein needs for the day. It’s the perfect quick snack to keep me on track with my nutrition goals.
Ingredients:
1 banana
1 cup almond milk
1/2 cup plain or Greek yogurt
1 tbsp peanut butter
1 scoop protein powder
Ice cubes (optional)
Instructions:
In a blender, add the ingredients. Blend on high for 30-60 seconds or until smooth and creamy. Pour the smoothie into a glass and enjoy!
Dinner
I headed to Hawker Hall for dinner, one of my local favourites. We ordered the Massaman curry, packed with rich, tender meat and perfectly balanced spices. We also grabbed a side of crispy spring rolls and salt and pepper squid. As an athlete, I’m all about fuelling my body with the right food, but I also believe in balance. It’s important to enjoy the meals you love, and nights like this remind me that it’s okay to indulge every once in a while.
