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March Cooking Challenge Recipe: Hamburger Stroganoff
All you have to do:
Cook the Challenge Recipe & Leave a Review. Simply make the above challenge recipe anytime during this month, and leave a review on the recipe post on the Well Plated website. Be sure to leave your review before 5:00 p.m. EST on the last day of the month. By leaving a review, you are automatically entered into the challenge.
For 1 Bonus Entry: Post on Social Media. For one additional bonus entry, share a photo of your creation on Instagram, Facebook (try our Well Plated Community Facebook group!), or TikTok with the hashtag #wellplatedcookingchallenge. (You must use the hashtag for me to be able to see it.)
Curious about the Cooking Challenge? Learn more here!
Frequently Asked Questions
What is the Well Plated Monthly Cooking Challenge?
It’s a meaningful way for me to connect with you, see what you are making, and inspire all of us to try something new! Each month, I’ll select a challenge recipe and encourage you to roll up your sleeves, try it, and leave a review. The point is to learn, have fun, and of course to eat delicious food.
What is the Prize?
A $100 Amazon gift card, which will be sent via email.
How Will I Be Notified If I Win?
We will send an email to the address you include with your review. You will have 48 hours to respond, after which a new winner will be selected.
What’s the Fine Print?
I am sorry, but only those age 18 or older and living in the U.S. can receive the prize. (See the full list of giveaway rules here.)
Join the Well Plated Monthly Challenge
At the beginning of every month, I publish a new Monthly Cooking Challenge recipe for chance to win a prize. By subscribing below, you’ll receive a welcome email detailing the monthly challenges and join our email list. You can unsubscribe anytime.
What you should eat before and after a workout is one of the most hotly debated topics in fitness. Some influencers swear by fasted exercise, claiming that skipping pre-workout fuel leads to better fat burn and metabolic benefits. Others argue that pairing carbohydrates with a bit of protein is the key to getting more out of every sweat session. So, who’s actually right?
The science is. Research consistently shows that fueling your body both before and after exercise supports better performance, muscle growth, and recovery (1,2,8). In this article, we’ll break down why pre- and post-workout nutrition matters. Plus, we’ll share practical examples of what to eat before and after you train so you can make the most of your workouts.
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Should You Eat Before or After a Workout to Lose Weight?
Why Eating Around Workouts Matters
Think of your body like a car; food is the fuel that keeps it running (3). Just as you wouldn’t set out on a road trip without gas in the tank, heading into a workout without proper nourishment can leave you running on empty.
The same idea applies to post-workout nutrition. On a long road trip, you wouldn’t expect your car to make it home without refueling along the way. Your body works the same way; after a workout, it needs to be “topped off” with the right fuel to recover, rebuild muscle, and be ready for what’s next (2). When your body is well fueled, it performs better and recovers more efficiently (1,2,8).
MyFitnessPal dietitian Joanna Gregg shares, “Food doesn’t just provide immediate energy in the form of glucose to power your workout; it also supplies the building blocks your muscles need to repair and rebuild afterward (1,2,4).” That’s why both pre- and post-workout nutrition matter. The ideal fuel, however, depends on the type of exercise you’re doing, how intense it is, and when you’re able to eat. Up next, we’ll break it all down so you know exactly how to fuel for your workouts.
What to Eat Before a Workout
The goal of pre-workout nutrition is simple: give your body easy-to-digest fuel before you start moving. That said, what and when you eat depends on your workout, including the type, intensity, and duration (7).
Here’s how to fuel up based on your workout:
Quick workouts, about 30 minutes: You may (or may not) need a quick carb before this sweat session. If you haven’t eaten in a while and your workout will be higher intensity, you may want to grab a quick carbohydrate that will boost your blood sugar pre-workout. Try a banana or granola bar to get you through your workout.
Moderate workouts about 60 minutes: Aim for a carbohydrate-rich snack about 30–60 minutes before exercise, depending on how quickly your body digests food (1,3,4,8).
Endurance training or long aerobic sessions (lasting several hours): To optimize performance, prioritize a high-carbohydrate meal a few hours before your workout, with the option of a smaller carb-based snack closer to start time if needed. Adding protein into your meal or snack may also provide metabolic benefits. (1,3,8).
Why carbohydrates? These are easy-to-digest, meaning they break down quickly to provide readily available energy. Plus, they supply glucose, which helps maintain stable blood sugar levels for fueling working muscles (4)
On the flipside, you’ll want to limit both high-fat and high-fiber foods before workouts of any length. These take longer to digest and can sit heavily in your stomach, making them less than ideal when you’re trying to power through a workout or log miles comfortably (4).
Examples of Pre-Workout Meals and Snacks
Experimenting with what works for you, and your gut, is important when it comes to pre-workout nutrition. Use these examples as a guide, but tailor them based on what works best for your body.
Workouts <60 Minutes
Prioritize a simple snack with carbs between 30 to 60-minutes before your workout (3,4). For added benefits pair your snack with water and a healthy fat and/or protein to prolong digestion and help reduce muscle breakdown (9)!
Small banana with a teaspoon of peanut butter
Slice wheat bread with almond butter
Dried fruit with nuts
4-ounce 100% juice with handful of nuts
Workouts >60 Minutes
Prioritize a heartier snack or meal at least 1 to 4 hours before your workout, with the timing dependent on how your digestive system tolerates food (3,4). Plus, portions can be tailored depending on the length of your workout and what works best for your digestive system.
4-ounces Greek yogurt with ¼ cup granola and berries
Peanut butter and jelly sandwich with an apple
1 cup cooked oatmeal with berries and nuts
Smoothie with frozen banana, milk of your choice and nut butter
What to Eat After a Workout
You’ve emptied the tank, now it’s time to refuel. Post-workout nutrition plays a key role in recovery by helping repair muscle tissue and restore the energy you used during exercise (2,3,4). Skipping it may slow recovery, limit muscle gains, and even increase your risk of injury.
Ideally, aim to eat within 30 to 60 minutes after finishing an intense workout (2,3,4). You might not feel hungry right away (which is totally normal), but getting in convenient, nutrient-dense fuel during this window can make a big difference.
Depending on your schedule and appetite, a full meal may make more sense than a snack, and that’s perfectly okay. The main goal is to include a combination of protein and carbohydrates (3,4,7). At this stage, there’s no need to shy away from fiber or healthy fats. For example, if your post-workout window lines up with dinner, a balanced meal like salmon with rice and veggies not only provides high-quality protein and complex carbs to refuel but also delivers anti-inflammatory omega-3 fatty acids that support recovery (6).
Post-Workout Meals and Snack Ideas
Just like pre-workout fuel, post-workout fuel will vary depending on the length and intensity of your workout. Plus, depending on when you wrap up the session, timing may warrant a meal over a snack. Keep these tips in mind to help guide your post-workout nutrition. And, of course, don’t forget to pair them with water!
Post-Workout Snack Ideas (when meal time isn’t in the next hour or two)
Low-fat chocolate milk
½ deli sandwich, with hummus or turkey, avocado and vegetables
Recovery smoothie with coconut water, protein powder, frozen fruit and bananas
Trail mix with pistachios, almonds, walnuts, and dried fruit
Post-Workout Meal Ideas
Baked salmon bowl with brown rice, cucumbers, carrots, and sesame dressing
Grilled chicken tacos with guacamole and salsa
Egg omelet with spinach, tomatoes and feta and sourdough bread
Avocado toast with chickpeas, microgreens and olive oil
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Bottom Line
When it comes to fueling around workouts, the takeaway is simple: eating before and after exercise matters. Research consistently shows that proper nutrition supports better performance, muscle repair, recovery, and overall results (2,7,8).
The right approach depends on your workout, its length, intensity, and timing, but prioritizing carbohydrates for energy and protein for muscle repair can help you get more out of every session. Whether it’s a quick snack, a balanced meal, or something in between, fueling your body before you train and refueling afterward helps you perform better today and recover stronger for tomorrow.
Log in to MyFitnessPal today to help track your pre- and post-workout nutrition to get insight into how your macros are stacking up to fuel your goals.
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The post A Simple Guide on What to Eat Before and After a Workout appeared first on MyFitnessPal Blog.
This post may contain affiliate links. Read my disclosure policy.
These Chicken Taco Rice Bowls are made with seasoned chicken thighs, quick black beans, rice, pico de gallo, and avocado for an easy, high-protein, fiber-rich dinner that’s perfect for weeknights or meal prep.
Chicken Taco Rice Bowls
If you’re like me and trying to get more protein and fiber in a meal, you’ll love these Chicken Taco Bowls! One of my simple build-a-bowl dinners that check all the boxes: flavorful, filling, and weeknight-friendly. Juicy boneless chicken thighs are paired with my black beans, fluffy rice, fresh pico de gallo, and creamy avocado for a meal that delivers over 45 grams protein and 9 grams of fiber in about 30 minutes.
Why This Recipe Works
I love bowls like this because everything can be prepped ahead of time and mixed and matched, making them perfect for busy nights or meal prep. It’s the kind of dinner my whole family enjoys, the black beans are so good!
Family-friendly: Set out all the ingredients and let your family assemble their own bowls however they wish.
Taco Tuesday: A fun twist instead of eating in taco shells.
Meal prep: Perfect for packing in containers to take on the go.
Balanced meal: These high-protein chicken taco bowls contain 45.5 grams of protein per serving, and over 9 grams of fiber!
Customizable for different diets: This dish is naturally dairy- and gluten- free and high in protein. I’ve also included suggestions for making it low- carb and vegetarian/vegan.
Ingredients You’ll Need
Here’s everything you need to make this easy chicken taco rice bowl recipe. See the recipe card below for the exact measurements.
Black Bean Ingredients
Aromatics: Onion, red bell pepper, garlic
Cilantro: A classic Latin herb that adds freshness.
Canned Black Beans: No need to rinse or drain them. The liquid helps thicken the beans while they simmer.
Water: Add a little water so the beans can simmer.
Seasoning: Cumin, bay leaf, and kosher salt
Taco Bowl Ingredients
Limes: Squeeze fresh lime juice over the chicken, then slice the remaining lime to serve with the rice bowls.
Boneless, Skinless Chicken Thighs: Trim off the fat with kitchen scissors.
Homemade Taco Seasoning is easy to make at home with common spices you probably already have on hand. It only takes a few minutes and lets you control the salt content, but you can use a premade mix if you prefer.
White Rice: Use plain white rice or jazz it up with my cilantro lime rice. You can also use frozen rice or microwavable pouches to save time.
Pico de Gallo is another one that’s super simple to make at home, but if you’re in a rush, buy it premade at the supermarket.
Avocado: Slice or dice a ripe avocado for a creamy addition.
How to Make Chicken Taco Rice Bowls
If you want to knock out some of the prep the day before, cook the black beans and rice, and trim the chicken thighs. While the chicken cooks, make the pico and slice the avocado. See the recipe card at the bottom for printable directions.
SeasonCookSlice
Make the black beans: Sauté the onions, bell peppers, garlic, and cilantro in a large skillet until soft. Add the remaining black bean ingredients. Bring to a boil, then simmer for 15 minutes until thickened. Remove from the heat and discard the bay leaf.
Season the chicken: Drizzle the thighs with lime juice, then sprinkle with taco seasoning.
Cook the chicken on a hot grill pan or in a cast-iron skillet. It should take about 7 to 8 minutes per side, but you can check that the thighs are done with an instant-read thermometer. Once it reaches 165°F, transfer the chicken to a plate. Let it rest for 5 to 10 minutes before slicing.
Assemble the taco bowls: Divide the rice and beans among four bowls, then top each with chicken, pico, avocado, cilantro, and lime wedges.
Season black beansSimmer the beansMake the bowls
Variations
Protein options: Replace chicken thighs with chicken breasts, ground chicken or turkey, or steak.
Vegan and vegetarian taco bowl: Omit the chicken and serve with extra beans, or add other vegetables, such as sliced cucumbers, sautéed corn, or mushrooms.
Hate cilantro? Leave it out!
Make it spicy: Add diced jalapeños or chipotle in adobo sauce to the black beans. Top your bowl with jalapeños or a drizzle of hot sauce.
Swap white rice for brown rice or quinoa if you prefer.
Reduce the carbs: You can make this chicken taco bowl with no rice. Substitute romaine lettuce or cauliflower rice, or double the beans for a protein and fiber boost.
Avocado: Use guacamole instead of sliced avocado.
Pico de gallo: If you don’t want to make pico, you can use sliced cherry tomatoes or even jarred salsa.
Topping Ideas: Finish your bowl with cheddar, Monterey Jack, or cotija, or a spoonful of Greek yogurt or sour cream. Homemade avocado crema would also be delicious.
Meal Prep and Storage
You can double this taco rice bowl recipe to have leftovers, which will last up to 4 days in the refrigerator. Here’s how to pack them if you’re taking them to school or work.
Store the chicken, rice, and beans in 2-cup glass containers, and store the pico de gallo in smaller containers.
Microwave the chicken mixture for about a minute until warm.
Top with pico, and slice the avocado.
If you’re serving them for dinner, you can put everything in one large container or divide the chicken, beans, and rice into individual containers. You can also freeze it for up to 3 months and add the pico and avocado before serving.
More High-Protein Bowls You’ll Love
For more healthy dinner ideas, check out these five delicious high-protein bowl recipes to inspire your next meal!
Prep: 15 minutesmins
Cook: 25 minutesmins
Total: 40 minutesmins
Yield: 4servings
Serving Size: 1bowl
Add oil to a large deep skillet or medium pot with the onions, pepper, garlic and cilantro, and saute until soft, about 3 to 5 minutes. Add the beans, water, cumin, salt and bay leaf, and bring to a boil. Lower heat and cover, simmer about 15 minutes stirring occasionally until thickened. Remove from heat, and discard bay leaf.
While the beans start to cook, heat a large grill pan or cast iron skillet over medium heat and spray with oil. In a bowl, add lime juice to the chicken then season with taco seasoning. Cook the chicken 7 to 8 minutes on each side, until cooked through in the center. Slice and keep together.
Divide the rice and beans in four bowls, top with chicken, pico de gallo and serve with avocado, cilantro and lime wedges.
Last Step:
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You go to bed fully intending to exercise tomorrow.
Then the morning hits, and suddenly everything else feels more important.
This exact pattern came up in a recent coaching session I recorded with a Nerd Fitness reader named Charlie.
Below are three coaching takeaways from that conversation you can use today to avoid the comparison trap, build momentum, and reduce burnout at the start of the year.
The comparison trap (and why it keeps people stuck)
Charlie has a pattern a lot of people fall into: a few months of great consistency, followed by a complete drop-off.
Restarting feels brutal – not because they don’t know what to do, but because they’re comparing themselves to a past peak.
VIDEO: WHY STARTING AGAIN FEELS SO HARD (AND HOW TO FIX IT)
Takeaway: Try using an accumulation goal (exactly what we’ve set up in the Nerd Fitness Challenge.)
Each workout is a win on its own, not a verdict on your past performance.
Start where you are. Use what you have. Do what you can.
Lowering the barrier to entry (especially in the morning)
Mornings are hard for Charlie, especially early in the day before her focus comes online. They go to bed at night planning to workout in the morning, but when the moment arrives, everything else looks more appealing.
VIDEO: HOW TO MAKE MORNING WORKOUTS EASIER TO START
Takeaway: Consistency often isn’t about trying harder – it’s about removing friction.
Sometimes the best move is making the habit easier to start, even if it looks a little unconventional.
When rules backfire (the “rebel” mindset)
Charlie does great with systems at work – but resists them at home. Mornings feel like “my time,” and rigid rules trigger pushback.
VIDEO: WHY RULES DON’T WORK FOR EVERYONE
Takeaway: For some people, consistency comes from options with consequences, not rigid rules.
Instead of:
“I have to do this.”
It becomes:
“Here are my options – and what each choice leads to.”
That small shift preserves autonomy and makes follow-through more likely.
Now, it’s your turn
Before you close this email, take a moment to think about this:
What’s one small adjustment you’re willing to try this week?
It could be something you heard in my coaching session with Charlie, or something that’s come up for you as the year gets going.
Treat it like an experiment. Try it. Notice what happens.
If you want to reply and tell me what you’re testing, I’d love to hear it.
Cook the Bacon. Cook the bacon in a Dutch oven over medium-low until crisp. Remove with a slotted spoon and set aside on a paper towel-lined plate.
Sauté the Vegetables (photo 1). Add the butter to the pot with the bacon grease. Set aside ¼ cup of the green onion tops for serving. Add the remaining green onions, celery, and bell pepper. Cook until beginning to soften.
Add Garlic and Spice. Stir in the garlic and Cajun seasoning. Cook 30 seconds, just until fragrant.
Build the Chowder Base (photo 2). Sprinkle the flour over the vegetables and cook, stirring constantly, for 1 minute. Slowly whisk in the milk, a little at a time at first, smoothing out any lumps. Add the remaining milk, then stir in the chicken broth.
Simmer. Add the corn kernels, cream-style corn, potato, and salt. Bring to a gentle boil. Let simmer, stirring every few minutes and scraping the bottom of the pot, until the potatoes are tender and the broth thickens.
Add the Salmon (photo 3). Stir in the salmon pieces. Cover and simmer gently until the salmon is cooked through and flakes easily.
Finish and Serve (photo 4). Taste the salmon chowder and adjust seasoning. Ladle into bowls and top with crispy bacon, reserved green onion tops, and a dash of hot sauce. ENJOY!
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.
Follow Me On Social Media:
Facebook: https://bit.ly/FB-DrBerg
Instagram: https://bit.ly/IG-DrBerg
Anchor: https://bit.ly/Anchor-DrBerg
TikTok: https://bit.ly/TikTok-DrBerg
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
One Pan Tandoori-Inspired Chicken with Spiced Coconut Rice
Wonderful one pan tandoori-inspired chicken made in one pan with a savory spiced yellow coconut rice. This flavorful, easy tandoori chicken recipe is perfect for meal prepping or serving for a weeknight dinner! One pan meals are a staple in our household and among AK readers. Not only do they require minimal cleanup (omg yes)
