5 Healthy Post-Workout Meals

Though a month has passed since the winter holidays, many of us are still feeling the effects of having eaten as if the world were about to end. And, if we’re being really honest, one of the only reasons anyone here at field&flower hits the gym is that it allows us to eat more.

Whether you’re in our camp or work out for more noble reasons, we can all agree that figuring out what to eat after you’ve expended so much energy can be tricky – you want something delicious and satisfying, but you don’t want to throw away all of your hard work by eating the wrong things. Here are our five favourite, incredibly easy meals for when you’re exhausted and in need of some quality, grass-fed, field&flower protein.

30-Minute Rosemary Grilled Chicken


Ingredients (Serves 2) meals for when you’re exhausted and in need of some quality, 

2 tsp garlic powder
2 field&flower skinless chicken breasts
4 sprigs of rosemary
1 bunch of kale
½ tbsp olive oil
½ lemon
1 clove of garlic, chopped
salt and pepper to taste


  1. Preheat a grill pan to medium-high heat. Dip a few of the rosemary sprigs in olive oil and use them as a brush to oil the pan.
  2. Cover each chicken breast with garlic powder and salt and pepper to taste. Place in the heated pan with all of the rosemary sprigs. Cook the chicken until the juices run clear, for about 8 minutes. Allow the chicken to rest for a few minutes.
  3. Add ½ tablespoon of olive oil to a pan over medium-high heat and add the chopped garlic.
  4. Wash the kale (but don’t dry it) and toss with lemon juice and salt and pepper. Add the kale to the pan and cook until the kale is wilted, but still green (5-7 minutes). Serve with the chicken breasts.


Simple Steak and Chilli-Lime Steamed Veg

Ingredients (Serves 2)

2 x 225g field&flower sirloin steaks 
60g broccoli
60g caulifower
60g carrots

For the chilli-lime dressing:
juice of 2 limes
1-2 small red chillies (deseeded)
1 tbsp sugar
1 tbsp sunflower oil
Salt to taste
Zest of 1 lime


  1. Take the steaks out of the refrigerator and let them reach room temperature before cooking.
  2. Steam the broccoli, cauliflower, and carrots for 5-7 minutes, until tender (but still crunchy).
  3. Pre-heat your griddle plan to the hottest heat before lightly brushing some oil onto the meat and carefully placing in the pan for searing.

                            Rare: 40 seconds to 1 minute per side

                            Rare to Medium Rare: 1 to 2 minutes per side

                            Medium: 3 minutes per side

                            Well Done: 4 to 5 minutes per side

  1. When the steak is cooked to your liking, wrap it in foil and allow it to rest for 5-10 minutes to help the flavors mix and settle.
  2. Whisk together all of the ingredients for the dressing and pour over the steamed vegetables.


Madeleine Shaw’s Sesame Roast Salmon


Ingredients (serves 2)

2 field&flower salmon fillets
2 tbsp of sesame seeds
4 tbsp of coconut oil
2 sweet potato
1 tbsp of grated fresh ginger
1 pinch of smoked paprika
30ml of almond milk (or coconut milk or rice milk)
1/2 cauliflower
1 tbsp of capers olive oil, salt and pepper


  1. Set the oven to 200C. Cut up the cauliflower into small florets and melt 2 tsp of coconut oil and poor it over the cauliflower.
  2. Roast for 30 minutes in the oven then add the capers and a dash of olive oil with some ground salt and pepper.
  3. Peel and cut the sweet potato into small chunks. Add a little water to a pan and boil the sweet potato for 15 minutes until cooked through.
  4. Drain the sweet potato chunks in a colander and place them in a food processor with the ginger, a good grind of salt and pepper, milk and paprika. Blend until smooth.
  5. Rub the salmon fillets in 1 tbsp of coconut oil each. Throw the sesame seeds evenly over them and grind some salt on top.
  6. Pop them in the oven next to the cauliflower and roast for 7-10 minutes. Serve all together whilst hot!


Black and Blue Steak Wrap

Ingredients (Serves 2)

1 300g pack of field&flower steak strips
1 handful of Blacksticks Blue cheese
2 whole-wheat wraps
2 handfuls of greens
¼ cup of balsamic vinegar
½ tsp olive oil
salt and pepper


  1. Take the steak strips out of the refrigerator and allow them to reach room temperature before cooking.
  2. Cook the steak strips in a hot pan for only a few seconds – they don’t take long to cook, so keep an eye on them!
  3. When the steak is cooked to your liking, wrap the strips in tin foil and allow to rest for a few minutes to let the flavours settle.
  4. Add the balsamic vinegar to a small saucepan and reduce over medium heat until the balsamic has thickened.
  5. Build your wrap by layering steak, greens, and any other vegetables you like. Add the blue cheese and salt and pepper to taste, then drizzle balsamic vinegar throughout before folding up your wrap.  


Super Healthy Salad (with a Bit of Bacon)

Ingredients (Serves 2)

6 slices of field&flower streaky bacon
½ cup Capricorn Goats Cheese
1 red onion, thinly sliced
1 cup cherry or grape tomatoes
3 bunches of washed and dried spinach or mixed greens
⅓ cup pecan halves
⅓ cup sunflower seeds
⅓ cup pumpkin seeds
black pepper


  1. Pre-heat the oven to 180c and spread the seeds and pecans evenly for roasting. Roast for 8-10 minutes, until light brown and fragrant.
  2. Cook the bacon in a skillet over medium heat for 6-8 minutes, or until crispy. When finished, move to plate lined with kitchen paper.
  3. Add the onions to the same skillet in which you cooked the bacon, stirring occasionally until tender and light brown. Add the tomatoes and stir until the mixture thickens and the tomatoes are cooked through.
  4. Add the greens to a large bowl and pour over the onion and tomato mixture, along with the bacon and goats cheese. Toss well.
  5. Sprinkle the pecans, sunflower and pumpkin seeds over the top and season with salt and pepper to taste.



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s