Quick Meals for the Athlete
There are plenty of meal delivery services available in the market, and many of them offer tailored nutrition profiles to meet a customer’s needs. Specialized, ready-made meals include the “free from” categories, such as gluten-free, dairy-free, egg-free, peanut-free, etcetera etcetera. They also include medically tailored nutrition profiles, such as for people with diabetes or kidney disease. And in the midst of our society’s low carb craze, there are plenty of meal services that offer low/no carb or keto meals. Basically, if you are following any particular diet plan, there is a prepared meal service available to you!
Athletes – you are not exempt. There is an abundance of meal delivery services marketed towards athletes, whether for body builders or for marathon runners. “Chef crafted”, “macro focused”, “protein plus” meals designed to enhance your athletic performance (just to give you a taste of some of their advertising language).
Many of these products are great for several reasons, the number one always being convenience. People who seek out these services are longing for simplified meal prep without having to completely throw good nutrition out the window.
Second to convenience tends to be variety. Tailored meals prepared by somebody who specializes in cooking can offer some diversity to an athlete’s palate.
However…
I always tell my clients that meal delivery services are absolutely not a necessity! You can totally prepare delicious, nutrient-dense meals in seconds (yes, I said seconds) with a little bit of creativity. This is often a relief to many people, given that meal delivery services tend to be quite pricey for what you get. More often than not, I hear that these prepared meals are “too skimpy” for an active individual.
And I’m not even talking about having to do hours of meal prep for the week and then reheating the food the day-of when you’re ready to eat (although this is certainly a strategy). Instead, consider relying on some healthy convenience foods.
Convenience foods. Process, prepackaged foods. This is that gray space where both nutrient-rich and nutrient-poor foods can coexist, and it’s the consumer’s job to decipher the healthful choice. Of course, that’s where working with a dietitian comes into play – dietitian’s are here to equip you with the knowledge of how to make these decisions for yourself!
Here are some examples of meals for the athlete that fuel muscles for athletic performance and take minimal time to prepare:
Microwaveable Rice & Beans
Rice and bean pouches that steam in the microwave are super convenient and delicious! Check out the nutrient profile on these products. No funny ingredients. Plenty of plant-based protein. Fiber-rich carbohydrates. And lots of micronutrients that are essential for an athlete, including sodium, calcium, iron and potassium. If you want, toss-in some rotisserie chicken for additional protein. Have a peach or bell pepper strips on the side for a colorful fruit or veggie that adds more vitamins, minerals and antioxidants.
Microwaveable Pasta with Marinated Mozzarella, Chickpeas and Sun Dried Tomatoes
Don’t have 7 minutes to boil pasta? No problem. Get microwave ready pasta! The durum and semolina wheat in this penne offer some protein and fiber-rich carbs. Toss-in some herb and oil marinated mozzarella balls, which provide a nice source of calcium for healthy bones. Garbanzo beans (chickpeas) contribute some plant-based protein, and sun dried tomatoes are a zing of flavor! Done in 60 seconds. Rotisserie chicken is an easy add-in here too.
Tuna Pouches with Whole Wheat Pita Bread and Sliced Cheese
Okay, you don’t even need a can opener for this one! Pre-flavored, protein-rich tuna fish pouches. Tear open, spoon it onto a whole wheat pita for some muscle-fueling carbohydrates, and top with a slice of calcium-rich cheese. Heat it up in the microwave and make it a tuna melt sandwich. Have a pear or some carrot sticks on the side for a source of vitamins. Bonus: the tuna provides all of the vitamin B12 you need for the day. Done.
The bottom line: you don’t need to pay-up for flavor and convenience when it comes to healthy meals as an athlete. Again, that doesn’t mean that meal delivery services can’t be great (many people like them), but it’s good to understand your options.
If you’re interested in working with me, schedule a FREE discovery call here.