This Ultimate Post-Workout Salmon and Avocado Rice Plate is a gym diet powerhouse. Juicy salmon, creamy avocado, and hearty brown rice combine for a protein-packed, nutrient-rich meal—perfect for bulking, muscle recovery, and refueling after a tough workout with balanced macros and delicious flavor.
Recipe Tips and Tricks
Choose wild-caught salmon if possible—it’s leaner and richer in omega-3s, ideal for muscle repair; pat it dry for a crisp sear. Cook rice ahead—batch prep saves time and keeps your post-workout meal quick. Mash avocado just before serving—it stays vibrant and creamy. Season salmon generously—spices boost flavor without extra calories. Use a non-stick skillet—ensures a perfect sear without sticking, keeping cleanup easy after the gym.
Why You’ll Love This Recipe
Get ready to fuel your gains with this Ultimate Post-Workout Salmon and Avocado Rice Plate—it’s the best post-workout meal for bulking and a gym diet meal that’s about to become your recovery go-to! This dish is a muscle-building dream: flaky, juicy salmon packs a protein punch to repair those hard-worked fibers, creamy avocado delivers healthy fats to keep you satisfied and energized, and hearty brown rice reloads your glycogen stores with complex carbs—all coming together in a balanced, flavorful plate that’s as delicious as it is functional. It’s the perfect post-gym reward—quick to whip up after a sweaty session, loaded with nutrients to support your bulking goals, and so tasty you’ll look forward to every bite. Whether you’re pushing for size, recovering from a heavy lift, or just want a meal that matches your hustle, this recipe is a total champ—simple, satisfying, and guaranteed to make every mouthful a step toward your strongest self!
Ultimate Post-Workout Salmon and Avocado Rice Plate
Protein-packed salmon, avocado, and rice—post-workout fuel.
Ingredients
- 2 salmon fillets (4 oz each)
- 1 ripe avocado, mashed
- 1 cup cooked brown rice
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice (from ½ lemon)
- 1 tsp paprika
- Salt and pepper to taste
Instructions
- Gear Up for Gains: Grab a non-stick skillet, a pot, and a fork—this post-workout plate’s about to power you up with ease! Picture juicy salmon and creamy avocado—let’s dive in with a big, pumped-up grin!
- Cook the Rice: If not prepped, rinse ½ cup dry brown rice—boil in 1 cup water for 30-40 minutes until tender, then drain! This carb base is your energy reload—set it aside warm!
- Prep the Salmon: Pat 2 salmon fillets dry with paper towels—season both sides with salt, pepper, and 1 teaspoon paprika! This protein-packed star’s getting a flavor boost—ready to sear!
- Heat the Skillet: Drizzle 1 tablespoon olive oil in your skillet—heat over medium-high until it shimmers! That hot pan’s your ticket to a crisp crust—let’s get cooking!
- Sear the Salmon: Place the salmon fillets skin-side down in the skillet—cook 4-5 minutes until crispy, then flip and cook 3-4 minutes more! That golden sear’s locking in juiciness—aim for 145°F inside!
- Add the Lemon: Squeeze 1 tablespoon lemon juice over the cooked salmon—let it sizzle for 30 seconds! That zesty splash is waking up the flavors—transfer salmon to a plate!
- Mash the Avocado: Cut 1 ripe avocado in half—scoop the flesh into a bowl and mash with a fork until creamy! This healthy fat’s your recovery boost—keep it fresh and chunky!
- Assemble the Base: Spoon ½ cup cooked brown rice onto each plate—spread it out as your hearty foundation! These carbs are fueling your muscles—nice and warm!
- Build the Plate: Top each rice pile with a salmon fillet—flake it slightly if you like! Add a generous dollop of mashed avocado beside it—your protein-fat-carb trio’s complete!
- Serve and Refuel: Dig into that juicy, creamy, hearty goodness—savor the smoky salmon, rich avocado, and nutty rice! Eat it hot post-workout—it’s your ultimate recovery plate. Enjoy every muscle-building bite!
Notes
- Don’t overcook salmon—dry fish kills the vibe; keep it juicy at 145°F for max gains!
- Mash avocado fresh—pre-mashed turns brown and loses appeal, so do it last.
- Batch rice weekly—saves time for quick post-gym meals all week long!
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 803Total Fat 50gSaturated Fat 9gTrans Fat 0gUnsaturated Fat 38gCholesterol 143mgSodium 295mgCarbohydrates 33gFiber 9gSugar 1gProtein 55g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
Salmon fillet is the protein king—about 25 grams of protein and 6 grams of healthy fats per 4-ounce serving, rich in omega-3s for recovery and inflammation control. Avocado adds creamy, heart-healthy fats—about 15 grams of fat and 2 grams of protein per half, it’s a bulking essential. Brown rice provides complex carbs—around 45 grams per cooked cup, it’s high-fiber and sustains energy post-workout. Olive oil aids cooking—1 tablespoon (14g fat), it’s a clean fat source. Lemon juice brings zesty freshness—freshly squeezed (1g carbs per tablespoon), it enhances flavor. Paprika adds smoky warmth—dried, negligible macros, it boosts taste. Salt and pepper balance flavors—adjustable, they keep it gym-diet friendly.
Variations and Substitutions
Swap salmon for chicken breast or tuna—chicken’s leaner (26g protein per 4 oz), tuna’s quick (25g), both high-protein. Use sweet potato or quinoa instead of brown rice—sweet potato’s 26g carbs per cup, quinoa’s 39g with 8g protein, both great for bulking. Sub avocado with hummus or Greek yogurt—hummus adds carbs (15g per ¼ cup), yogurt boosts protein (10g). Replace olive oil with coconut oil—similar fats, slight flavor shift. Add garlic powder or chili flakes—extra flavor without macros. Use lime juice instead of lemon—similar zest, slight twist.
Storage Options
Store leftovers in airtight containers in the refrigerator for up to 3 days—keep components separate to maintain texture! Reheat salmon and rice in a skillet over medium heat for 3-5 minutes with a splash of water, or microwave for 1-2 minutes; add avocado fresh. Freezing isn’t ideal—salmon and avocado lose quality, so prep fresh or refrigerate short-term.
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