Top Healthy Restaurants in Newport News, Hampton & Yorktown for Post-Workout Meals

After an intense CrossFit session, refueling with the right nutrients is crucial for muscle recovery and sustained energy. Fortunately, the Hampton Roads area offers a variety of restaurants that cater to health-conscious diners. Here are some top picks:

Mezeh Mediterranean Grill – Hampton

Why it's great: Mezeh offers customizable Mediterranean bowls packed with lean proteins, fresh vegetables, and whole grains.

Suggested post-workout meal:

• Chicken Shawarma Bowl with quinoa, tabbouleh, baba ghanoush, and assorted vegetables – approximately 35g protein, ~550 calories.
  
  
• Side of lentil soup for added fiber and nutrients.

Tip: Opt for grilled proteins and load up on vegetables to maximize nutrient intake.

CAVA – Newport News

Why it's great: CAVA offers Mediterranean-inspired bowls with a variety of fresh ingredients, allowing for a balanced post-workout meal.

Suggested post-workout meal:

• Grilled Chicken or Lamb Bowl
  
  • Base
    
    • Half portion SuperGreens + Half portion Brown Rice (or stick with just greens if you want to cut carbs further)
  • Protein (double up for protein target)
    
    • Double Grilled Chicken → ~38g protein, ~8–10g fat total
      (better than lamb meatballs, falafel, or harissa chicken if you’re keeping fat down)
  • Dips/Spreads (choose light)
    
    • Crazy Feta (small scoop) → ~4g protein, ~3–4g fat
    • Hummus (light) or skip to save fat
      (Avoid tzatziki if you want to minimize fat, though it’s lower-fat than hummus)
  • Toppings
    
    • Pick all the non-fat veggie toppings you like:
      Tomato + cucumber, pickled onions, shredded romaine, cabbage slaw, cucumbers, olives (skip olives if cutting fat), corn, etc.
  • Dressings (optional, but use sparingly)
    
    • Skhug (spicy herb sauce) or Hot Harissa (very low fat, high flavor)
    • Avoid tahini, yogurt dill, or Caesar—they add unnecessary fat.

Tip: Customize your bowl with extra greens for extra fiber. Limit cheese and dressings to keep fat in check.

Coach Nicole’s Favorite Cava Order

• Salad Bowl
  
  • Super Greens
  • Basmati Rice (small amt)
  • Grilled Chicken (xtra maybe??)
  • Tzatziki
  • Hummus
  • Cucumber Tomato
  • Olives
  • Crazy Feta OR Feta (not both)
  • Yogurt Dill Dressing, on the side

First Watch – Newport News & Hampton

Why it's great: First Watch is known for its fresh, made-to-order dishes that cater to various dietary preferences.

Suggested post-workout meal:

• Power Wrap with egg whites, turkey, avocado, and spinach – approximately 28g protein, ~400 calories.
• Side of fresh fruit for natural sugars and vitamins.

Tip: Pair your meal with a glass of water or unsweetened iced tea to stay hydrated.

Coach Lindsay’s Favorite First Watch Order:

• Healthy Turkey 
  
  • No Bread
  • Add cup of fruit
  • Add Lemon dressed greens
  • 416 cals, 39 g protein, 13 g fat, 35 carbs 

Chick-fil-A – Yorktown Corner

Why it’s great: Fast, convenient, and surprisingly healthy options if you know what to order.

Suggested post-workout meal:

• Grilled Chicken Sandwich (no bun) – 28g protein, 2g sugar, ~300 calories
• Side salad with light dressing – adds fiber and micronutrients
• Bottled water or unsweetened tea

Tip: Swap out fried items and buns for extra veggies to keep your protein high and carbs clean.

Coach Ray’s Favorite Order:

• Cobb Salad
  
  • Add Grilled Filet
  • Fat Free Honey Mustard 
  • 375 cal, 33 g protein, 32 g carbs, 12 g fat

WelFore Flavors – Hampton

This one is new to us, if you check it out let us know how it was!

Why it's great: Located inside Shellbank Fitness Center, WelFore Flavors caters to health-conscious individuals with a menu featuring smoothies, shakes, and wholesome meals.

Suggested post-workout meal:

• Turkey & Avocado Wrap with whole grain tortilla, mixed greens, and a light spread – approximately 30g protein, ~450 calories.
• Protein shake with almond milk and banana for muscle recovery.

Tip: Customize your shake with superfood add-ons like chia seeds or spinach for an extra nutrient boost.‍

Post-Workout Nutrition Tips

• Prioritize protein: Aim for 20-30g of protein within 30–60 minutes post-workout to support muscle repair. CrossFit needs proteins for muscle. Life needs protein for blood sugar regulation. 
• Include complex carbohydrates: Foods like quinoa, sweet potatoes, and whole grains replenish glycogen stores. They also provide fiber to keep you feeling full! CrossFit needs carbs for energy.
• Stay hydrated: Drink plenty of water to replace fluids lost during exercise.
• Avoid heavy fats: High-fat meals can slow digestion; opt for healthy fats in moderation.
  
  

For more tips on meal planning for CrossFit athletes, check out our Nutrition Tips for CrossFit Athletes guide.

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