Biceps-Building Chicken and Avocado Bagel

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The fast-digesting white carbs in the roll-with-a-hole make it an ideal post-training lunch, if you’re wondering what to eat after a workout, helping to replenish your glycogen stores and drive the protein from the chicken into your muscles. This tasty chicken and avocado bagel packs in a whopping 51g of protein, to help your muscles recover and grow after a heavy training session. It also contains healthy fats from avocado and olive oil as well as plenty of nutrients in the kale. 

It’s an ideal lunch if you’re following a muscle-building training plan – you won’t finish the meal hungry or need to raid the snack cupboard an hour later.

Biceps-Building Chicken and Avocado Bagel

953 calories

How to Make It

  • Season the chicken breast with a little salt and pepper, then grill under a medium heat until cooked through (or just sprinkle pepper on some supermarket pre-cooked chicken pieces).
  • Finely chop the chilli and kale and add to a bowl with the almond butter and olive oil.
  • Once the chicken is cooked through, slice it into small pieces, add it to the bowl and mix thoroughly with the other ingredients.
  • Cut the bagel in half and toast it.
  • Crush the avocado into both sides of the halved bagel, then sprinkle the togarashi on top.
  • Place the chicken and kale mixture on the avocado and press the bagel halves together.

Ingredients (Serves One)

  • 1 bagel
  • 1 chicken breast
  • 10g almond butter
  • 2tbsp extra virgin olive oil
  • 1 red chilli
  • ½ an avocado
  • 30g kale
  • A pinch of togarashi spice
  • Salt and pepper, to taste


We used the calculator on Myfitnesspal, one of the best weight-loss apps for calorie counting, to estimate the nutritional values of this lunch. Each serving contains 953 calories, providing 65g carbs, 53g fat, 51g protein and 9g fibre.

More About Nutrition

Ben Ince

Between 2010 and 2016, Ben was the deputy editor of Men’s Fitness UK, which predated, and then shared a website with, Coach. Ben also contributed exclusive features to Coach on topics such as football drills, triathlon training plans and healthy eating.