20 best healthy recipes

Whether you’re training in Brazilian Jiu-Jitsu, Muay Thai, or Karate here in Toronto, fuelling your body with the right food is just as important as showing up for class. At Evoke Martial Arts & Kickboxing, we know how hard our adult athletes work to stay in shape—and eating clean, high-protein, balanced meals can supercharge your performance and recovery.

That’s why we’ve rounded up the 20 best healthy recipes for martial artists. These dishes are easy to prepare, nutrient-dense, and perfect for athletes looking to build strength, maintain energy, and support overall wellness.

1. Protein-Packed Chicken Buddha Bowl

A colourful mix of grilled chicken, quinoa, roasted sweet potatoes, kale, and tahini dressing. This bowl is perfect for post-training recovery.

• Why it’s great for martial artists: High protein, anti-inflammatory greens, and slow-digesting carbs for sustained energy.

2. Spinach and Feta Egg Muffins

These baked egg muffins are ideal for busy mornings. Just prep on Sunday and grab during the week.

• Ingredients: Eggs, spinach, feta cheese, cherry tomatoes, onion.
• Benefits: Packed with lean protein and iron to support muscle recovery and endurance.

3. Avocado Tuna Salad

Forget mayo—this creamy tuna salad uses mashed avocado and Greek yogurt.

• Perfect for: A quick, high-protein lunch loaded with omega-3s.
• Martial arts tip: Helps reduce joint inflammation after sparring sessions.

4. Roasted Sweet Potato and Black Bean Wrap

A vegetarian-friendly wrap that’s high in fibre and complex carbs.

• Best pre-workout meal: Sweet potatoes provide sustained energy for high-intensity training.

5. Teriyaki Chicken Meal Prep Bowls

Grilled teriyaki chicken served with steamed broccoli and brown rice.

• Toronto tip: Marinate the chicken with low-sodium soy sauce and local honey for a clean twist.
• Why athletes love it: Great source of lean protein and complex carbs.

6. Zucchini Noodles with Turkey Meatballs

Swap pasta for spiralled zucchini noodles and top with lean turkey meatballs and marinara.

• Low carb, high protein: Ideal for weight management and muscle retention.

7. Peanut Butter Banana Protein Smoothie

Blend banana, natural peanut butter, protein powder, almond milk, and flaxseed.

• Post-training fuel: Replenishes glycogen stores and supports muscle repair.

8. Turkey and Veggie Lettuce Wraps

Ground turkey sautéed with bell peppers and carrots, served in romaine or butter lettuce cups.

• Why martial artists love it: Low-carb, protein-rich, and perfect after evening classes.

9. Overnight Oats with Berries and Chia Seeds

Mix rolled oats, almond milk, chia seeds, and top with blueberries and almonds.

• Great for early morning sessions: Slow-digesting carbs and omega-3s for sustained energy.

10. Grilled Salmon with Quinoa and Asparagus

A classic athlete’s plate: clean protein, healthy fats, and green veggies.

• Toronto tip: Use fresh Ontario asparagus when in season.
• Best for recovery: Omega-3s in salmon help reduce inflammation and promote joint health.

11. Greek Yogurt Parfait

Layer Greek yogurt, granola, and fruit for a refreshing snack or breakfast.

• Why it works: Quick, high in calcium, and gut-friendly probiotics.

12. Chicken and Veggie Stir-Fry

Use lean chicken breast and sauté with broccoli, bell peppers, and snap peas in sesame oil.

• Martial arts advantage: A balanced plate of protein, veggies, and flavour without the heavy grease.

13. Black Bean and Quinoa Tacos

Vegetarian, but still packed with protein and fibre.

• Athlete tip: Use whole-wheat or corn tortillas for added nutrients.

14. Breakfast Burrito with Eggs and Avocado

Scrambled eggs, black beans, avocado, and salsa wrapped in a whole-grain tortilla.

• Perfect before morning training: Keeps you full and energized.

15. Hearty Lentil Soup

Lentils, carrots, celery, and garlic simmered in vegetable broth.

• Immune-boosting: Lentils are rich in iron, which is crucial for active adults.
• Toronto winters: Perfect to warm up post-training during colder months.

16. Baked Lemon Herb Chicken Thighs

A simple sheet-pan recipe using garlic, lemon juice, rosemary, and olive oil.

• Budget-friendly: Thighs are more affordable and still rich in protein.
• Meal prep bonus: Cook in bulk for lunches all week.

17. Cucumber and Hummus Snack Packs

Slice cucumbers, carrots, and bell peppers, and serve with hummus.

• Quick fuel: Ideal snack between classes or while commuting home from your Toronto gym.

18. Tuna and Chickpea Salad

A Mediterranean-style salad with olive oil, parsley, lemon juice, and red onion.

• High in protein and fiber: Great for weight control and satiety.

19. Protein-Packed Whole Grain Waffles

Made with oats, eggs, banana, and protein powder.

• Perfect for brunch: A clean and energizing way to refuel after Saturday sparring.

20. Thai Coconut Chicken Curry

Made with light coconut milk, chicken breast, bell peppers, and curry paste.

• Anti-inflammatory: Turmeric and ginger support recovery and gut health.
• Pro tip: Serve with brown rice or cauliflower rice.

Tips for Eating Healthy as a Martial Arts Athlete in Toronto

1. Meal Prep Is Your Friend
With a busy schedule between work, family, and martial arts, meal prepping on Sundays can save time and help you stick to clean eating.

2. Stay Hydrated
Drink at least 2-3 litres of water daily—especially after training. Adding electrolytes can help with recovery.

3. Avoid the Sugar Trap
Steer clear of sugary snacks or energy drinks. Opt for natural sugars from fruits or use honey and maple syrup in moderation.

4. Balance Your Macros
Each meal should ideally have lean protein, healthy fat, and a complex carb. This ensures you’re optimizing energy and recovery.

What are the best healthy meals for martial arts training?

High-protein meals like grilled chicken bowls, lentil soups, and turkey wraps provide energy and help with muscle recovery.

Can I eat carbs while doing martial arts?
Yes! Carbs like quinoa, sweet potatoes, and brown rice are essential for performance and should be part of your balanced martial arts diet.

Are these recipes good for weight loss too?
Absolutely. These recipes use whole ingredients, are nutrient-dense, and low in processed sugars—perfect for fat loss and lean muscle retention.

Final Thoughts
Whether you’re an everyday martial arts enthusiast or training for your next competition here in Toronto, nutrition plays a key role in your performance and recovery. These 20 recipes are not only delicious and easy to make but are also designed with athletic function in mind.