If I had a signature recipe, I think this would be it. I posted this recipe about a year ago, but wanted to share it again with y’all because it is my all-time go-to post-workout meal. And by that I mean I eat it every single day (and have been for years - yes years) - what can I say? It's good! It's quick and easy and it reheats well, so you can make a big batch that lasts all week. That way when you get home from the gym and you’re famished (not dramatic at all), you can pop this in the microwave and #saynotohangry.

In general, you want your post-workout meal to be higher in protein and carbs and low in fat. Check out this post about Eating for Performance for more on what a pre- and post-workout meal may look like to help support your training and your recovery.




  • 450g lean (93/7) ground turkey, cooked with 2 tablespoons of taco seasoning (I use Trader Joe’s kind)

  • 300g white rice, cooked

  • 500g roasted sweet potatoes

  • 200g kale, chopped, raw

  • 80g BBQ sauce (I use Stubb’s Sweet Heat)


1 | Preheat your oven to 400 degrees. Wash and chop sweet potatoes into cubes. Toss in coconut oil spray and season with 1 tablespoon of Sonny Salt or season with chili powder, salt and pepper. Spray baking sheet and bake sweet potatoes for 30-35 minutes.

2 | While sweet potatoes are roasting, brown turkey in a pan over medium heat. Once turkey is cooked, drain off any excess liquid and then season with 2 tablespoons of taco seasoning. Take off heat and put to the side.

4 | Toss kale in coconut oil spray and season with salt. Roast in a large skillet over medium heat. I only cook mine for 5 or so minutes because I like it to be a little crunchy. If you like your sautéed greens tender, cook for longer. You may also choose to put the kale on a baking sheet and roast in the over for 8-10 minutes.

5 | Weigh a large mixing bowl and take note of the weight. Once the sweet potatoes are done cooking, measure out 500g of cooked sweet potatoes and put them in a large mixing bowl. Add in cooked turkey, rice, and kale. Mix well. Weigh the total mixture and subtract the weight of the bowl. Divide that number by 5 and equally portion mixture into 5 tupperware containers. Finish with 16g (1 T) of BBQ sauce.


You can find the recipe in the MyFitnessPal database by searching KLN Recipe: BBQ Turkey Hash (rice).

Kate Lyman Nutrition Macro coaching flexible nutrition cookbook and macro-friendly recipes post-workout meal protein carbs

For a lower-carb option of this recipe, along with a week’s worth of batch prep and more meal prep recipes, be sure to check out our Everyday Macros Cookbook located in The Shop.


Hash style recipes are my jam. They’re easy, yummy and great for prepping bulk meals, even if you’re counting macros. They’re also good for packing a lot of veggies into your dish or using up seemingly random leftovers. Pro-tip: if you have a favorite hash recipe, you can keep it tasting new and fresh by changing up the type of protein or vegetables you use.

Some ways to switch up this recipe are by adding different veggies or a little more fat, especially if you don’t count macros. I like to eat mine with a ½ cup of caramelized onions, green peppers, and mushrooms. This recipe would be great with some roasted eggplant, too. If you want to add in a little sweetness, grilled pineapple would be another great addition. You can also add a fried egg on top or a few slices of avocado for a little extra fat.

A good time-saver on this recipe is to make your rice and sweet potatoes ahead of time. Our fridge is always stocked with a container of cooked rice and roasted sweet potatoes for making quick meals. It works great for this recipe; all you have to do is brown the turkey, roast some kale and mix it all together!

If you are in a cut and need to be super strict on tracking, you may choose to measure and portion out each ingredient for a more accurate count per meal. When making this recipe at the beginning of the week, I measure each ingredient separately into 4 containers. When I get home from the gym, I just grab one and pop it in the microwave for a few minutes. Easy and so so yummy!