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Meals prep ideas to help you achieve race weight

Updated: Jan 21, 2021

Meal prep is one of the best ways to optimize nutrition at home. A nice homemade meal which can be quickly warmed in the microwave or saucepan after a cold training ride is a great way to begin your recovery.

Here are a few of our favourite meal prep ideas for you to try, all of these can be cooked in bulk, then stored in a fridge or freezer. Most meals will be ok to eat for three to five days if stored in the fridge.

One option would be to cook bigger quantities of a meal during a weekend and store the left over portions for those days when you're tired from training or time limited. Alternatively you could spend an afternoon preparing your meals for the week ahead, this could include breakfasts, lunches, dinners and snacks. My training schedule is usually 3 days on, one day off, so I'll do all of my meal prep on a day off. I'll make up 4 breakfast pots, 3 lunch pots, 3 dinner pots and any snacks to eat on the bike such as flapjack or rice cakes which I'll use along side my usual OTE products. Once meal prep is done I'm all set with time and energy during my 3 days of training fully committed to the coaching business, family and riding a bike faster!

Meal prep can be a great way to hit nutrient targets, if you use an app like My Fitness Pal, you can plan your meals for the week, this will help you avoid food waste, create a more nutritionally balanced diet and achieve your goals.

Increase the quantity of these recipes to make even more portions and fill the freezer with yummy healthy meals.


Spicy One-Pot Lentil Dal

Recipe from My Protein

Nutritional Facts

Amount per serving

Calories 504kcal

Fat 6g

Carbohydrate 83g

Protein 28g


Bean & pepper chilli

Recipe from BBC Good Food

Nutritional Facts

Amount per serving

Calories 246kcal

Fat 5g

Carbohydrate 29g

Protein 13g


Sweet Potato and Black Bean Shepherds Pie

Recipe from Deliciouslyella

Nutritional Facts

Amount per serving

Calories 275kcal

Fat 2.5g

Carbohydrate 49.2g

Protein 8.8g


Easy Moroccan Vegetable Tagine Recipe

Recipe from The Mediterranean Dish.

Nutritional Facts

Amount per serving

Calories 448kcal

Fat 18.4g

Carbohydrate 60.7g

Protein 16.9g


Chicken Tikka Masala

Recipe from BBC Good Food.

This meal is a bit of a treat meal, everyone needs one of these once in a while! Reward yourself after a really hard workout, ultra endurance ride, successful race or hard training block.

Nutritional Facts

Amount per serving

Calories 345kcal

Fat 19g

Carbohydrate 13g

Protein 31g

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