Meal Prep for Triathletes: Balancing Macros for Endurance

As a triathlete, I know firsthand how challenging it can be to balance training with a busy life. Finding time to prepare nutritious meals that fuel my endurance is crucial, but it’s not always easy. That’s where meal prepping comes in! By dedicating a few hours each week to cooking in advance, I ensure that I have delicious, nutrient-dense meals ready to grab and go, saving me time and helping me stay on track with my nutrition goals.

In this article, I’m sharing my top tips for meal prepping as a triathlete, along with five endurance-boosting recipes.

1. Quinoa Power Bowls with Turmeric Chicken and Roasted Vegetables

This recipe is my absolute favorite for meal prepping! It’s packed with endurance-boosting ingredients and is incredibly versatile, allowing you to customize it to your liking.

Ingredients

• 1 cup quinoa, cooked
• 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 tablespoon olive oil
• 1 teaspoon turmeric
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 zucchini, diced
• 1 red onion, diced

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss chicken with olive oil, turmeric, cumin, salt, and pepper.
3. Spread chicken and vegetables on a baking sheet.
4. Roast for 20-25 minutes, or until chicken is cooked through and vegetables are tender.
5. Divide quinoa among meal prep containers.
6. Top with chicken and vegetables.

Meal Prep Tips

• Cook a large batch of quinoa at the beginning of the week for use in multiple meals.
• Roast extra vegetables to use in salads, wraps, or as a side dish.
• Add your favorite sauce or dressing for extra flavor.

2. Overnight Oats with Berries and Nut Butter

This no-cook breakfast option is perfect for busy mornings. It’s packed with complex carbohydrates for sustained energy, protein for muscle repair, and healthy fats to keep you feeling full.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or non-dairy)
• 1/2 cup plain yogurt (Greek or regular)
• 1/2 cup mixed berries (fresh or frozen)
• 1 tablespoon nut butter (almond, peanut, or cashew)
• 1/2 teaspoon chia seeds (optional)
• 1/4 teaspoon cinnamon (optional)

Instructions

1. Combine oats, milk, yogurt, berries, nut butter, chia seeds (if using), and cinnamon (if using) in a jar or container with a lid.
2. Stir well to combine.
3. Cover and refrigerate overnight.
4. Enjoy cold the next morning.

Meal Prep Tips

• Prepare several jars at the beginning of the week for a grab-and-go breakfast every morning.
• Prepare up to 4 servings in individual mason jars or airtight containers. Refrigerate for up to 5 days.
• Keep jars in the fridge door for easy access. Top with extra fruit or granola just before eating.

3. Lentil and Sweet Potato Curry

This vegetarian curry is a flavorful and nutritious option for lunch or dinner. Lentils are a great source of plant-based protein and fiber, while sweet potatoes provide complex carbohydrates and vitamins.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1/4 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 can (15 ounces) diced tomatoes
• 1 can (15 ounces) lentils, drained and rinsed
• 1 sweet potato, peeled and diced
• 1 cup vegetable broth

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion and cook until softened.
3. Add garlic, curry powder, turmeric, cumin, salt, and pepper. Cook for 1 minute more.
4. Stir in tomatoes, lentils, sweet potato, and vegetable broth.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until sweet potato is tender.
6. Serve over brown rice or quinoa.

Meal Prep Tips

• This curry is even better the next day, so make a double batch and freeze half for later.
• Divide into 4-6 servings in airtight containers. Refrigerate for up to 4 days or freeze for up to 3 months.
• Gently reheat on the stovetop or in the microwave. Add a splash of water or broth if it thickens too much.
• Chop the onions and sweet potatoes the night before to save time.

4. Chicken and Vegetable Stir-Fry with Brown Rice

Stir-fries are a quick and easy way to get a balanced meal on the table. This recipe is packed with protein from chicken, fiber from vegetables, and complex carbohydrates from brown rice.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into strips
• 1 tablespoon olive oil
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup broccoli florets
• 1 cup snap peas
• 1/4 cup soy sauce (or tamari for gluten-free)
• 1 tablespoon honey
• 1 teaspoon sesame oil
• Cooked brown rice, for serving

Instructions

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned on all sides.
3. Add onion, garlic, and bell peppers. Cook until softened.
4. Stir in broccoli and snap peas. Cook until tender-crisp.
5. Stir in soy sauce, honey, and sesame oil.
6. Serve over brown rice.

Meal Prep Tips

• Cook the rice and chicken in advance, then quickly stir-fry the vegetables when you’re ready to eat.
• Portion out 4-6 servings with rice and stir-fry in separate containers. Refrigerate for up to 4 days.
• Reheat the rice and stir-fry separately in the microwave or on the stovetop.
• This dish freezes well for up to 2 months. Thaw overnight in the refrigerator before reheating.

5. Salmon with Roasted Brussels Sprouts and Quinoa

Salmon is a great source of protein and omega-3 fatty acids, while Brussels sprouts provide fiber and vitamins. Quinoa is a complete protein, making this a well-rounded meal.

Ingredients

• 1 pound salmon fillet, skin-on
• 1 pound Brussels sprouts, trimmed and halved
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup quinoa, cooked

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper.
3. Spread Brussels sprouts on a baking sheet and roast for 20-25 minutes, or until tender and caramelized.
4. While Brussels sprouts are roasting, cook quinoa according to package directions.
5. Place salmon on a baking sheet lined with parchment paper.
6. Roast salmon for 12-15 minutes, or until cooked through.
7. Serve salmon with Brussels sprouts and quinoa.

Meal Prep Tips

• Roast the Brussels sprouts and cook the quinoa in advance. Reheat and serve with the freshly cooked salmon.
• Portion out into 4-6 servings in airtight containers. Refrigerate for up to 3 days.
• Reheat quinoa and Brussels sprouts in the microwave or oven. Salmon is best enjoyed cold or at room temperature.

Final Thoughts

Meal prepping is essential for triathletes to save time and ensure they’re fueling their bodies with nutritious meals. Focus on carbohydrates for energy, protein for recovery, healthy fats, and a variety of fruits and vegetables. Be sure to try the recipes I highlighted in this article and follow the meal prep tips for a seamless experience.