Healthy Fast Foods For Runners - She Runs Eats Performs

Episode 44

Published on:

18th Feb 2021

Healthy Fast Food For Runners

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.

Show Notes


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.


Take Aways for Today’s Episode are:

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, 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 Topics:

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.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at

Happy Running!

Aileen and Karen 

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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith

Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.