Healthy Fast Food For Runners

February 18, 2021

Healthy Fast Food For Runners

Runners often feel they don’t have TIME to prepare and cook. We really understand how frustrating this is and we’d love you to have a healthy food plan to support energy and recovery for your running and racing and keep you well fed!

The focus of today’s discussion is how to make some FAST Healthy Food – that you can cook and eat very quickly.

We are going to chat about our favourite recipes and healthy fast food cooking methods to help us be most time efficient in the kitchen so, we have more time to run, train, stretch, recover and do everything else that is important in our lives and also give us time to enjoy our meals too.

  1. Traybake Suppers
  2. Stir Fry Meals
  3. Parchment Parcels

We’ll look at each in turn talking about the cooking method, why it’s healthy, how it’ll save you time if you cook this way and our favourite recipes.

LISTEN HERE Episode 44: Healthy Fast Food For Runners


Healthy Fast Food for Runners


Insights into the frustrations around finding time to fit in food planning, shopping and meal preparation when you are a busy runner and why the way we cook our food is so important for nutrition.


Talking about Traybake Cooking styles- how to cook this way, why is it a healthy style of cooking and how does it save time, and some ideas on how this works for cooking for ONE or for a FAMILY.


Traybake preparation tips and how to adapt your carbohydrate intake if required. Recipe ideas include Roasted Chicken with Fennel and Lemon and Aubergine with Halloumi


We chat about Parchment Parcels for cooking, how to cook this way, why is it a healthy style of cooking and how does it save time.


Parchment Parcel preparation tips. Recipe ideas include Ginger Soy Salmon and Mediterranean Pesto vegetables with Mozzarella or Hummus.


How to join our next 5 Step Free Training – How Super Busy Female Runners find TIME to have a Healthy Runners Food Plan

If you’d love to have a healthy food plan to support energy and recovery for your running and racing BUT you don’t have TIME …. this is for YOU!

We know how you feel … the frustration at never having enough time to shop for and prepare easy, healthy meals and snacks to fuel YOUR RUNNING.

We know this is such a common problem BUT……. it’s easily solved.

All you have to do is join us and follow the steps we teach you LIVE during the 5 days. Our focus is to:

  • Play to your strengths and your natural way of planning
  • Help you to get some easy foodie inspiration for meal and snack ideas
  • Find small chunks of time to MAKE your Healthy Runners Plan happen

All you have to do is dedicate 30 minutes a day for 5 days to watch to a short video and take a simple action step. IT’S REALLY EASY! We also do 2 mini FB lives each day – which is an optional extra – we’ll answer your questions and share our tips.

CLICK HERE for our next FREE training date

The last time we did it we had a lot of fun with runners who joined in – we’d love you to join us. Bring a friend too!


We focus next on Stir Frying Cooking, how to cook this way, why is it a healthy style of cooking and how does it save time.


Two of our favourite stir fry recipes; Mushroom and Broccoli Noodles and Summer Green Stir Fry alongside tips on preparation and cooking.

BOOK onto our NEXT FREE Training


Healthy Fast Food For Runners

  1. Prepare and cook food with care to maximise the bioavailability of the nutrients in our food.
  2. Be willing to invest 5-15 minutes of preparation time every day to create fast healthy food – it’ll be worth it for taste as well as nutrition.
  3. Check you have a large shallow tray or baking tin, a wok (or frying pan) and a roll of parchment paper alongside a good knife and chopping board and you’ll be ready to go!
  4. Our favourite FAST HEALTHY FOOD COOKING STYLES are Traybake/Sheetpan, Parchment Parcels and Stir Frying.
  5. All great for cooking for one or for a family.
  6. You may prepare everything yourself or take advantage of preprepared vegetables – fresh and frozen – it may save you a few minutes.

Related Episodes:

Nutrition Basics for ALL Runners

In a Runners Kitchen

Smart Food Prep For Runners


The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

We hope you’ve enjoyed this episode. If this is your first visit to She Runs Eats Performs please check out our short Welcome Trailer.

We’d love you to join us on She Eats Runs Performs, please tell all your running friends that the show is available to listen to for free.

Our final message is don’t let nutrition be the limiting factor in your running performance so please join us on She Eats Runs Performs, and let us know if there are any topics you’d like us to cover.

Happy Running!

Aileen and Karen xx

DOWNLOAD YOUR FREE NUTRITION GUIDE: TOP Running Snacks and Nutrient Timing

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