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Key Takeaways
- After reading this, you’ll have a simple, repeatable meal prep system that works even during your busiest training weeks; no elaborate cooking skills required.
- You’ll know exactly which kitchen tools are actually worth it for cutting down your time in the kitchen (and which ones you can skip).
- You’ll walk away with 5 of my favorite recipes, such as chicken enchiladas and Instant Pot meals, to help maintain nutrition without lengthy preparation.
- You’ll learn how to use meal prep hacks, like leveraging ChatGPT, for planning to save time during intense training periods.
- You’ll understand when to eat around your runs — before, after, and during race week so your food is working with your training, not against it.
- You’ll have a realistic plan for how to fuel like an endurance athlete without adding another overwhelming task to your already full plate.
As a quick reminder, This post marathon meal prep ideas contains affiliate links. As an Amazon Influencer, I earn commissions on eligible purchases at no additional cost to you.
There’s a particular kind of tired that only marathon training creates. It’s not just the miles — it’s the miles plus the job, the kids, the social obligations, the fundraising, the foam rolling, and somehow still trying to eat like an athlete. By the time week eight of training rolls around, something has to give. For a lot of us, that something is food.
If you’ve ever stood in your kitchen after a long run, staring into the fridge with zero ideas and even less energy — this post is for you.
Meal prep during marathon training doesn’t have to be complicated or time-consuming. In fact, the whole point is the opposite. Below you’ll find the kitchen tools that actually make a difference, a few dead-simple recipes that have gotten me through more than one brutal training block, and practical tips for fueling your body without adding another overwhelming task to your already full plate.
Because here’s the thing: you don’t have to be a meal prep person to make this work. You just need a slow cooker, a little Sunday afternoon, and a few recipes you can rely on. Let’s make it easy.
What I’ve Learned About Marathon Meal Prep
One of my biggest lessons during marathon build blocks is knowing I’m not executing at 100%. I used to ignore the fatigue and try to power through, often frustrated and overwhelmed. And if I am also fundraising for a charity, I have a lot on my plate.
Once I had my ah-ha moment that I’m a human and worthy of grace, I started to look for opportunities to keep things simple.
I also know who I am at my core and this girl does not want to cook after a long run. Having a few easy-to-make recipes as a go-to when I’m deep in the training season. During marathon training season, the name of the game is simple and easy.
Key Topics Included in This Post
Related Post: For ideas on how to simplify your processes, you need to read this post.
Kitchen Tool Must-Haves for Easy Food Prep
Before we dive into the recipes, having the right tools to cut down on meal prep is as essential to minimizing your time in the kitchen. As a marathon runner, you are an endurance athlete. Having healthy meals needs to be as easy as possible and having the right marathon nutrition is a huge piece of your success.
Meal Prep Kitchen Marathon Hacks
- Instant Pot: This is my go-to for quick meal prep for healthy meals. I’ve lost count for how many times I’ve set it up, gone for a run or an Orangetheory class and come home to a meal waiting for me. I also use it for prepping essentials like hard boiling eggs or shredded chicken breasts. Check out the Instant Pot options on Amazon.
- Slow Cooker: This is real hero. I asked for one for Christmas last year because my first one was too small! I picked one with the latches on the lid for easy transporting to a potluck (tell me you’re from the Midwest without telling me…). Anyway, my favorite one is here on Amazon.
- Vegetable Chopper: This tool has cut my meal prep time down by a lot! It chops things like onions and peppers and has other attachments for slicing, juicing and more. For more details, check it out here.
- A Chicken Shredder: This easy tool lets you shred chicken with a few twists (otherwise using two forks or those claws will work too). Get all the specs and details here on Amazon!
- Herb Scissors: These scissors have 5 blades and are perfect for slicing things like cilantro, parsley, basil, chives or whatever herbs seem to be the glitter of the botany universe for that day. Check them out here on Amazon.
- Rapid Slicer: I didn’t even know this thing existed but I knew I don’t like slicing small, round things until I found this tool. It can slice things like, chicken breasts, bagels, cherry tomatoes, grapes or olives at once and it’s small for storing. More here on Amazon.
Related Post: Here is my first impression of working with a nutrition coach! Check out why I started this program and learn how you can work with Chef Molly!
Easy Recipes for Marathon Training
When it comes to simplfing your meal prep process, you have a few options here. I discovered a marathon hack for having ChatGPT handle my meal planning and grocery list. If you want the details on how this tip will save you so much time, read here.
Related Post: For more ideas on how ChatGPT can support you during marathon training, check out this post.
Simple Recipes for Marathon Training
Here is a list of some easy recipes I’ve found that have made marathon training meal planning easy throughout marathon training season. Bookmark this post to make your weekly meal planning super easy!
The Simplest Chicken Enchilada Recipe
Skinnytaste Slow Cooker Enchiladas
I didn’t even know it was possible to make enchiladas in a slow cooker! I found this recipe on Skinnytaste and it’s one of my favorites. The chicken breasts simmer in enchilada sauce with black beans and onions (it smells amazing) and you toss in the corn tortillas right before serving. Find this recipe on the Skinnytaste website here.
Meal Planning Recipes for Quick Lunches
Emily Bites Korean-Inspired Ground Turkey
This is a great option for packing meals for the week. The recipe is so simple, it’s the perfect recipe for runners. And it reheats well. If you serve it with rice, you can use your Instant Pot for cooking the rice and I add frozen veggies (think broccoli, cauliflower or carrot slices) for portioning out the servings. Find this recipe on Emily Bites Blog here.
Instant Pot Marathon Meal Prep Recipes
Skinnyish Dish Instant Pot Spaghetti
This recipe makes a metric ton (legit). Also I love it’s executed in the Instant Pot so I can set it, go out for a run and not worry about cooking when I get back. Pasta is the perfect food to eat before a marathon. It’s delicious and packed with carbs! Find the recipe here on the Skinnyish Dish.
Skinnyish Dish Chicken Burrito Bowls
This is a one-pot Instant Pot meal you can set, run errands and come home to a complete meal (it includes chicken, rice, corn and beans). Add extra vegetables like lettuce and tomatoes or top with cheese and sour cream. Find the recipe here.
Pro Tip: Want even more nutritious meal ideas for meal ideas for marathon training? Check out the Run Fast, Eat Slow cookbook on Amazon!
So Good Slow Cooker Recipe
Skinnytaste Bahn Mi Bowls
This is one of my favorite recipes and it’s a great way to get more vegetables in your diet. This is a slow cooker pork loin recipe (also includes details for pickling the carrots and radish). Add cabbage, cucumbers, fresh carrots, jalapeno and rice. It’s delicious and a good blend of carbs, protein and fiber! Find the recipe on Skinnytaste here.
Related Post: Ever wonder what it’s like to work with a nutrition coach? Check out my follow up meeting with Chef Molly!
Meal Prenning Frequently Asked Questions
The secret is setting yourself up before the hunger hits. Dedicate one day a week (Sunday works great for most training schedules) to batch cooking two or three staples: think a big pot of grains, a protein, and some roasted veggies.
Tools like a slow cooker or Instant Pot do the heavy lifting while you’re out on your long run. When you come home starving and exhausted, you want food ready to grab, not a recipe to start from scratch.
Honestly? Both. There’s no medal for doing it all yourself during a 16-week training block. Cooking at home gives you control over your ingredients and portions, which matters a lot when you’re fueling serious mileage.
On the weeks when life is full and training is peaking, having a few reliable takeout options or pre-made meals in your back pocket is just smart planning — not cheating. You can also use your slow cooker and batch cook meals for the freezer for weeks when training is in higher mileage weeks.
During marathon training, carbohydrates are your best friend! They’re the primary fuel source for endurance running, so don’t shy away from pasta, rice, potatoes, and whole grains. Protein supports muscle repair after hard efforts, so aim to include a good source (chicken, turkey, eggs, legumes) at every meal. Fiber from fruits and vegetables rounds things out, but watch the high-fiber foods too close to a run. Your stomach will thank you.
Timing your meals around runs makes a bigger difference than most people expect. For runs over an hour, make time for a pre-run meal. Aim to eat a carb-focused meal or snack about 1.5–2 hours beforehand, something like oatmeal, a banana with peanut butter, or toast with jam.
After a hard or long run, try to eat within 30–45 minutes to kickstart recovery. A combination of carbs and protein works best here — think a burrito bowl, rice with chicken, or even a smoothie if your stomach needs something lighter first.
Yes, almost certainly. Your calorie needs increase significantly during high mileage weeks, and under-fueling is one of the most common mistakes marathon runners make (and one of the sneakiest reasons for fatigue and nagging injuries). Rather than counting every calorie, focus on eating enough that you’re not going to bed hungry and you have energy for your next run. If you’re consistently dragging through workouts, that’s often a fueling signal worth paying attention to, not a fitness problem.
Race week is not the time to experiment. Stick to foods your body already knows and loves — familiar carbs, simple proteins, nothing too high in fat or fiber that could upset your stomach. Start increasing your carb intake a few days before the race (this is carb loading, and yes, it’s real and it works). Meal prep that week should be extra simple: batch cook plain rice or pasta, keep easy proteins on hand, and save the adventurous recipes for after the finish line.
Get More from Your Marathon Meal Plan
Marathon training is hard enough without making food complicated. The goal here was never to turn you into a meal prep guru; it was to give you a simple, repeatable system that keeps you fueled and sane through the long runs, the early mornings, and the weeks where everything feels like a lot.
Start small. Pick one recipe from this list, block off an hour on Sunday, and see how different it feels to have food ready when you need it. That’s it. One recipe, one session, one less thing to stress about during training.
Which recipe are you trying first? Drop it in the comments! I’d love to know! And if you have a go-to meal prep recipe that’s gotten you through a training block, share it below. This running community has the best meal prep ideas for runners and I’m always looking for new favorites to add to the rotation.
And if you’re not already hanging out with me on Instagram, TikTok and Pinterest, come say hi. A I share a lot of real-life training and meal prep content there that doesn’t always make it to the blog. And never miss a post by subscribing to my newsletter.
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