Muscle Chow

6:30 p.m. (postworkout)

Chocolate Almond Recovery Shake

The carbs in this shake trigger a hormonal surge that drives nutrients into your muscle cells, speeding their growth. They also replenish energy stores, ensuring you\'ll perform your best at your next workout.



1/2 cup milk

1 Tbsp instant coffee

10 unsalted almonds

1 Tbsp lecithin granules

2 packets (2 g) stevia or other sugar alternative

1 cup crushed ice or 6-8 ice cubes

2 level scoops chocolate whey protein powder



How to Make It

Put all of the ingredients except the ice and protein powder into a blender. Blend on high until fully mixed. With the blender on medium, add the ice and protein powder. Increase the speed to high and blend until smooth. Makes 1 serving



Per serving: 393 calories, 47 g protein, 24 g carbohydrates, 10 g fat (1.5 g saturated), 2 g fiber, 55 mg sodium
7:30 p.m.

Mahi Mahi Wraps

There\'s no better way to cap your day than with a low-carb, high-protein fish burrito loaded with heart-healthy omega-3s.



4 mahi mahi fillets (6 oz each)

1 tsp extra-virgin olive oil

Lemon-pepper seasoning

1 cup plain yogurt

Juice of 2 limes

Ground black pepper

8 large leaves Boston lettuce

2 tomatoes, chopped

1 cucumber, seeded and grated

1 avocado, peeled and chopped

1 cup bean sprouts

1 cup shredded carrots



How to Make It

1. Heat a very clean, oiled grill or grill pan on medium. Brush the fish with the oil and sprinkle it with the lemon-pepper seasoning to taste. Grill the fish, undisturbed, for 5 minutes. Carefully flip with a spatula and cook for another 5 minutes, until the fish flakes easily.



2. In a small bowl, combine the yogurt and lime juice and season to taste with pepper. Fill each lettuce leaf with about 2 Tbsp each of the tomatoes, cucumber, avocado, sprouts, and carrots. Top each with several chunks of mahi mahi. Drizzle each with an equal amount of the yogurt sauce. Fold each lettuce leaf into a wrap. Makes 4 servings



Per serving (2 wraps): 293 calories, 37 g protein, 18 g carbohydrates, 9 g fat (1.5 g saturated), 6 g fiber, 213 mg sodium