Expert Tips on What to Eat on Rest Days?

Focus on These Healthy Foods

Let’s look at the best foods to eat when you’re taking a break from training.

1. Lean Protein

Protein helps your muscles recover. Here are some great choices:

• Chicken breast
• Turkey
• Eggs
• Greek yogurt
• Tofu or tempeh
• Fish like salmon or tuna

Protein is your muscle’s best friend, even on rest days.

2. Complex Carbs

You still need carbs, but choose ones that give slow, steady energy.

• Brown rice
• Oatmeal
• Quinoa
• Sweet potatoes
• Whole grain bread

These carbs help your body rest and repair better.

3. Healthy Fats

Fats are good for your brain, joints, and hormones. Try:

• Avocados
• Nuts and seeds
• Olive oil
• Nut butters
• Fatty fish like salmon

Eat small amounts and enjoy how full they keep you.

4. Fruits and Vegetables

Don’t skip these! They give your body the vitamins and minerals it needs to heal.

• Berries (like blueberries or strawberries)
• Leafy greens (like spinach and kale)
• Broccoli, carrots, and bell peppers
• Bananas and apples

Try to fill half your plate with colorful fruits and veggies.

5. Hydration

Even on rest days, drink plenty of water. Add lemon, mint, or cucumber to make it more fun.

Make a Sample Meal Plan

Here’s a simple meal plan for a rest day:

Breakfast

• Scrambled eggs with spinach
• Whole grain toast
• A small orange

Lunch

• Grilled chicken
• Quinoa salad with veggies
• Olive oil and lemon dressing

Snack

• Greek yogurt with berries
• A handful of almonds

Dinner

• Baked salmon
• Sweet potato
• Steamed broccoli

Evening Snack (if hungry)

• Banana with peanut butter

Adjust Based on Your Goal

Not everyone has the same fitness goal. Here’s how you can tweak your food:

If You Want to Lose Weight

• Watch your portion sizes
• Choose low-calorie but filling foods
• Skip high-sugar snacks

If You Want to Gain Muscle

• Eat enough protein
• Don’t skip meals
• Add a protein shake if needed

If You Want to Maintain Weight

• Keep your meals balanced
• Eat mindfully
• Stay active with light movement like walking or stretching

No matter your goal, MyFitnessCoach can help you stay on track with personalized plans.

Keep It Simple and Smart

Eating on rest days doesn’t have to be tricky. Just remember:

• Choose whole, healthy foods
• Eat when you’re hungry
• Drink water
• Avoid junk food and sugary drinks

Your body works hard even when you’re not in the gym. Feed it well!

Why Choose MyFitnessCoach to Stay on Track?

MyFitnessCoach isn’t just another fitness app. It’s your personal health, buddy. Whether it’s a rest day or a workout day, you’ll find everything you need:

• Food Logger to track what you eat
• Custom Diet Plans made just for your body
• Workout Logger for your active days
• Meditation, Yoga & Pilates for your rest days
• Fitness Tracker to connect with your wearables
• Prehab and Rehab workouts to support recovery

Final Thoughts

Knowing what to eat on rest days helps you recover faster and feel your best. Don’t overthink it—just focus on simple, healthy meals that make your body happy.

And for an easy way to manage your food, workouts, and more, download MyFitnessCoach today. Whether you’re resting, lifting, stretching, or meditating—this app supports your every move.