Meal Planning Tips for Busy Athletes
Meal planning is overwhelming at first but is well worth it! Similar to any sport, feeling confident in the kitchen takes time, practice and a bit of effort.
In this blog post, we'll explore tips for meal planning that include flexible approaches, big batch cooking, and low-effort cooking techniques.
Meal planning is essential for athletes looking to optimize performance and recovery, as it ensures they consistently meet their nutritional needs and stay on track with their training goals. By organizing meals in advance, athletes can better control their macronutrient intake, avoid last-minute food choices, and enhance energy levels. Effective meal planning also supports muscle growth and repair, leading to improved performance and quicker recovery between workouts.
3 Meal Planning Tips!
Be Flexible
Life is unpredictable. Creating a rough meal plan that is adaptable!
Build a Core Menu: Develop a menu of your favorite meals that are quick and easy to prepare. This menu can serve as your go-to options when time is limited.
Prep Ingredients in Advance: If you have 10-15 minutes of free time, chop vegetables, marinate proteins, or cook grains. Prepping ingredients in advance can save you valuable time during the week.
Use Frozen and Canned Foods: Keep plenty of frozen vegetables, canned beans, and other staples.
2. Big Batch Cooking
cook once, eat multiple times! big batch cooking allows you to prepare large quantities of food at once & have food on hand for the week.
One-Pot Dishes: Meals like chili, stews, or stir-fries that are easy to scale up. You can make a big batch and freeze portions for later.
Grains and Proteins: Cook large batches of grains and proteins, use them in various dishes throughout the week. They can serve as the base for salads, bowls, or wraps.
Soup and Broth: Soups and broths can be made in large quantities and portioned for multiple meals. Easily top them off with pre-cooked or rotisserie chicken for easy protein.
3. Rely on Low Effort Techniques
When time is tight, it’s all about minimal effort cooking.
Sheet Pan Dinners: Sheet pan meals involve placing all your ingredients on a single baking sheet and roasting them together.
Slow Cooker or Instant Pot: These kitchen appliances are a busy athlete's best friend. Throw your ingredients in, set it, and forget.
Grilling: If you have access to a grill, try grilling large batches of meat and vegetables.
Smoothies or Overnight Oats: For quick breakfasts or post-workout snacks!
Meal planning is not essential but it does ensure you are getting nutrients needed for your day.
If you are easily overwhelmed by cooking, opt for simple recipes and remember to stay flexible!
Perfection is not the goal with meal planning - or anything related to your fitness or nutrition practice. If you need more support or would like to learn about effective meal planning, schedule a free discovery call with me! I help athletes of all ages and skill level develop sustainable habits to support their goals.
hi, i’m katie!
I work with strength and team athletes. I know meal planning can feel overwhelming at first, but just like mastering movements with the barbell, meal planning takes time, practice and consistency!
Meal planning and cooking are both fantastic lifelong practices to invest in. You will save money and time in the long run. The more comfortable you feel in the kitchen, the more time and energy you can pour into other aspects of your life - like your athletic pursuits!
I work with our athletes to help them navigate meal planning even with all the demands of athlete life. If you are interested in mastering meal planning, let’s chat!