The Magic of Make-Ahead Meals -- Runner Nutrition

Let's talk turkey. No, let's opine about pasta. How about we discuss daikon? What does someone have to do for a beer around here?! Great, you've done it now: I'm hungry. I will say it's probably not ALL your fault -- I'm generally ready to eat most of the time and running and training REALLY make me hungry. With long runs, tempo runs, fartleks, cross training, working full time, and trying to maintain some semblance of a social life, what's a busy Wonder Woman runner girl to do as far as food? Well, Sole Sister readers, I have an answer for you: Make-ahead meals. 

Rather than scrambling to cook something healthy every day, for every lunch and dinner, wouldn't you rather be doing something fun (like shopping for new gear) or necessary (like hill repeats -- OK, probably not hill repeats)? By taking a few hours once a week, with the help of one or two running friends or other hungry people, you can fill your fridge and save yourself a lot of time. 

Mapping out your meals before a race is as important as knowing your course map.

Here's my usual drill: 

• First, about a day or two before the cooking session, I gather about five good, healthy recipes that will stand up to reheating. I'm generally scouring Runner's World, Men's Health, Self, Fitness, and any good Rodale Web site, along with my own cookbooks. You are looking for a good, lean protein source (skinless, boneless chicken; skinless salmon; very lean turkey, etc.) to power your muscles, and a supply of complex carbs to fuel your runs. You'll add fresh veggies and fruit at will, as a side dish to your liking. I'll give you a sample menu at the end of the post, with the recipes I used for the week. The more often you do this, the larger your repertoire will grow and the easier planning becomes (I can do without the recipe for much of what we make now).
  
• Second, figure out how many people you are cooking for (how many friends are sharing in the meals) and double the recipes as needed. Create your master ingredient list and hit the store. To streamline your shopping trip, break your list down by categories such as produce, dairy, meat, frozen, dry goods, and other. Work out with your buds how you are going to shop for and split the cost of the meals. If you are a little short on cooking implements like skillets or pots, ask your friends to help a sista out and bring their own stuff. Remind them that they'll need their containers to use to carry home their meals.
  
• Third, on the day of the cooking session, before people arrive, create work stations in your kitchen. Dedicate a space per recipe, per person who is pitching in. Lay out the ingredients for each recipe plus a copy of the recipe at each station. Make a centralized location for such communal things as baking sheets, pots and pans, measuring cups and spoons, oven mitts and hot pads, large measuring bowls, foil, oils and spices (this can even be in a different room if you're running out of space).
  
• Fourth, give each person an assignment, and turn them loose on their recipe(s). Keep your oven on a moderate heat setting, such as around 350 degrees, and adjust recipe cooking times accordingly.  As each dish is finished, find a central location to put the food, such as on a dining room table or open countertop.
  
• Fifth -- dish out! Find an equitable way to divvy up your bounty. Label items as needed, to avoid a fridge mystery later on.  Bon appetit! 

This is me (Sole Sister V) and Logan, a cute baby that I get to borrow from time to time. 

Here's a sample menu of what went into our fridge this week: 

Chicken chunks (boneless, skinless chicken breast, marinated in a herb garlic dressing; baked for about 25 minutes at 350. I make this every week and use it either as is, over rice, in a wrap with romaine lettuce, or to top a salad. Vary your marinade to avoid boredom.)

Shrimp and Orzo with Feta and Tomatoes http://www.epicurious.com/recipes/food/views/Jennifer-Garners-Shrimp-and-Orzo-230166

Quick Chicken Cordon Bleu with mashed potatoes http://www.eatingwell.com/recipes/quick_chicken_cordon_bleu.html

Chicken and Black Bean Enchiladas with rice http://www.campbellskitchen.com/recipes/recipedetails?recipeid=50780 (add a can of drained, rinsed black beans to the filling)

Whole Wheat Penne Pasta Salad with Salmon  http://www.cookincanuck.com/2012/04/whole-wheat-pasta-salad-recipe-with-salmon-tomatoes-herb-dressing-for-a-half-marathon/

Counter-clockwise from top left: Chicken & Black Bean Enchiladas, Mini Turkey Meatloaves,  mashed potatoes, rice, Quick Chicken Cordon Bleu, Whole Wheat Penne Pasta Salad with Salmon, Shrimp and Orzo with Feta and Tomatoes, more enchiladas (a lotta 'chiladas), and chicken chunks (obscured)