The main component of a healthy recovery meal after working out should include a balance of proteins and carbohydrates. Protein is essential for muscle repair and growth, while carbohydrates replenish glycogen stores depleted during exercise. A meal like grilled chicken with quinoa and vegetables, or a smoothie with protein powder, fruits, and nut butter, would facilitate effective recovery. Additionally, incorporating healthy fats can provide sustained energy. Staying hydrated post-exercise is also important, as fluids help with nutrient absorption and overall recovery, completing a well-rounded recovery strategy.