When the temperature drops and you’ve just wrapped up a bone-chilling workout, the best reward is a warm, hearty meal that not only fills your stomach but also kickstarts your recovery. At Trojan, we understand that, in winter, you’re going face unique dietary challenges. That’s why we’re excited to share some of our favourite cold-weather meals that are perfect for refuelling and rejuvenating your body. These recipes focus on providing essential nutrients for muscle repair, energy replenishment, and boosting immunity—essential for thriving in the colder months.

Let’s dive into these delicious, nutritious recipes and explore how you can incorporate them into your recovery routine, alongside some targeted workouts using Trojan equipment.

1.Chicken and Sweet Potato Soup

Why It’s Great for Recovery:

This comforting soup packs a powerful punch of high-quality protein from chicken, which is essential for muscle repair. Sweet potatoes are a fantastic source of complex carbohydrates and dietary fibre, helping to replenish energy stores that are depleted after a rigorous workout. Additionally, they’re rich in vitamin A and C, which are crucial for immune support and overall wellness.


  • 2 tbsp olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 3 medium sweet potatoes, peeled and cubed
  • 300g chicken breast, diced
  • 1 litre chicken or vegetable broth
  • Salt and pepper, to taste
  • Fresh parsley for garnish


  1. Heat olive oil in a large pot over medium heat. Add onions and garlic, sautéing until onions are translucent.
  2. Add the diced chicken breast and cook until slightly browned.
  3. Add the sweet potatoes and broth. Bring to a boil, then reduce heat and let simmer until the sweet potatoes are tender, about 20 minutes.
  4. Season with salt and pepper. Serve hot, garnished with fresh parsley.

Best Workout Pairing:

Just polished off a bowl of our hearty chicken and sweet potato Soup? Perfect! Now, let’s keep that recovery momentum going. A light jog or walk on your Trojan Treadmill would be just the ticket. Aim for a gentle 20–30-minute session. It’s not about breaking speed records; think more along the lines of a relaxed pace that lets you catch up on your favourite podcast or enjoy some tunes.

This kind of light cardio is fantastic for keeping your blood flowing, helping those nutrients from your meal reach all the right places. The carbs from the sweet potatoes get to work refuelling your body’s energy stores while the protein from the chicken starts repairing those muscles. Plus, it’s a great way to shake off any stiffness and keep your joints happy.

2. Salmon and Vegetable Stir-Fry

Why It’s Great for Recovery:

Salmon is a superb source of omega-3 fatty acids, which are known for their anti-inflammatory properties and crucial for recovery and maintaining heart health. This stir-fry also brings a bounty of vegetables, offering antioxidants and essential vitamins that further support immune health and recovery.


  • 2 tbsp sesame oil
  • 200g salmon fillet, cut into chunks
  • 1 bell pepper, sliced
  • 1 baby marrow, sliced
  • 1 carrot, julienned
  • 2 tbsp soy sauce
  • 1 tbsp ginger, grated
  • Sesame seeds for garnish


  1. Heat sesame oil in a large skillet or wok over medium-high heat.
  2. Add salmon chunks, cooking until lightly browned.
  3. Add all vegetables and stir-fry for about 5 minutes or until just tender.
  4. Drizzle with soy sauce and sprinkle with ginger. Cook for an additional minute.
  5. Serve hot, garnished with sesame seeds.

Best Workout Pairing:

This recipe should leave you feeling like a million bucks; let’s harness that energy with some light resistance training. Grab some Trojan kettlebells or resistance bands and get ready to do a mix of squats, lunges, and presses. We’re focusing on feeling good and staying mobile, so keep the intensity on the lighter side. Think of it as sculpting your muscles, not exhausting them!

The omega-3s in the salmon are like your body’s own anti-inflammatory agents, helping to soothe and recover. Pair that with a gentle yet effective resistance workout, and you’re giving your muscles the care they deserve. This workout isn’t just about building strength—it’s about nurturing your body and ensuring every rep contributes to your recovery and well-being.

3. Spiced Chickpea and Spinach Stew

Why It’s Great for Recovery:

Chickpeas are an excellent vegetarian protein source, packed with fibre and essential minerals like iron and magnesium. Spinach adds a wealth of vitamins and the spices in this stew—such as turmeric and cumin—are great for their anti-inflammatory properties and metabolic benefits.


  • 2 tbsp olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 can (400g) chickpeas, drained and rinsed
  • 200g fresh spinach
  • 400 ml vegetable broth
  • Salt and pepper, to taste
  • Lemon juice for garnish


  1. Heat olive oil in a pot over medium heat. Add onion and garlic, sauté until onion is soft.
  2. Stir in turmeric and cumin, cooking until fragrant.
  3. Add chickpeas and vegetable broth, bringing to a boil before reducing to a simmer.
  4. Add spinach and cook until wilted.
  5. Season with salt and pepper. Serve hot, with a squeeze of fresh lemon juice.

Best Workout Pairing:

After this meal, your body is fuelled with loads of fibre and plant-based proteins. Let’s take it to the mat with some yoga or a nice stretching session. Whether it’s a series of sun salutations or some dynamic stretches, spend about 30 minutes focusing on your flexibility and balance. It’s your time to unwind and truly connect with your body.

Yoga and stretching are like a hug for your muscles. They not only improve flexibility but also boost circulation and aid in digestion—super important after a fibre-rich meal. The turmeric and cumin in your stew aren’t just there for flavour; they’re also helping reduce inflammation. Combining these spices with the calming effects of yoga? Now, that’s a recovery power move.

Fit, Fed and Fuelled!

These warm, nutritious meals are perfect for any athlete looking to recover properly and maintain peak performance during the colder months. Not only are they packed with all the nutrients you need to repair, replenish, and prepare for your next workout, but they also taste great and bring comfort after a chilly day’s exertion.

Remember, your post-workout meal is just as important as the exercise itself. With these recipes and the right Trojan equipment (available at a Makro or Game near you), you’re all set to tackle the winter season head-on! Stay warm, stay nourished, and keep moving with Trojan!


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