Are you having trouble eating healthy during the peak of triathlon season—when it’s probably most important to eat well? It’s understandable, especially if you’re training for Ironman; when are we supposed to shop and cook between 5-hour rides, 20-mile runs, work, and the hours between spent on the couch because we’re too tired to move?! It doesn’t have to be hard! Here are a few flexible “recipes” Coaches Mike and Dawn rely on in the summer:

FAST RECOVERY MEALS—to hit that 30-minute window post-workout

Recovery “hash:” Dump a can of beans, 2 crumbled (thawed) veggie burgers, a cooked, cubed sweet potato, goat cheese crumbles, chopped tomatoes, and a dollop of salsa in a bowl and microwave for 1 minute. Serves 1-3 depending on how hungry you are. Works as tacos too!

Tuna melts: Toast bread or microwave a potato; top with canned tuna, shredded cheddar cheese and tomatoes and toast until cheese melts. Top with green salsa and sriracha.

Recovery smoothie: Mix ice, water, protein powder, fresh or frozen berries, a banana, cinnamon, and any other produce you love—this one’s easy to modify!


Mini frittatas: Sauté 1 pepper, 2-3 scallions and a handful of spinach in coconut oil. Divide between cups of a greased muffin tin. Scramble 6 eggs; add ½ cup almond milk, ¼ cup goat cheese crumbles, salt & pepper & basil to taste. Pour into muffin tin and bake 15 minutes or until browned. Portable brunch!

Steel cut oatmeal: Takes about 30 minutes, but reheats easily—make a big batch, and add cinnamon, berries, almond butter, even coconut milk.

30-second slaw: Combine slaw mix (shredded cabbage & carrots), a large scoop of hummus, lemon juice and basil. Done! Spread on crackers or eat with a spoon. Alternative (as displayed at Trader Joe’s): broccoli slaw with spicy peanut sauce.

Soups, stews, curries: Most reheat well; let them simmer while you’re foam rolling. Here’s a nutrient-packed favorite that takes under an hour; you can add potatoes, cooked chicken, summer squash…

For more ideas, check out the Feed Zone cookbook by Skratch Labs—ALL recipes are athlete-focused and divided into pre-, during and post-workout sections. The curries and cobbler are awesome, and most are quick and easy. Their Feed Zone Portables cookbook is exclusively recipes for take-along snacks. We love the French toast cakes for long rides!