30 Minute Meals For The Busy Athlete

30 Minute Meals For The Busy Athlete

Meal PlanningEndurance AthletesRunningSports NutritionWeight ManagementWeight GainWellness

It's back!! This series first began with my Crockpot Recipes for the Busy Athlete, followed by One Skillet Recipes for the Busy Athlete. This time, I'm sharing a new collection of healthy recipes that can all be prepped, cooked, and ready to eat in 30 minutes or less!

I get it – between training, work, class, more training – your time is limited. So to make your lives easier, I've gathered 37 recipes thanks to my fellow dietitians and food bloggers. These recipes require little effort, 30 minutes (or less!), and you can rest assured you’ll be eating a nutritious meal! 


Start each morning with a nutritious breakfast that can be prepped and ready to go in under 30 minutes! Have less than a minute in the mornings? Try the overnight oats for grab & go!

Wild Blueberry Peanut Butter Smoothiefrom Amy Gorin, RD

Yogurt Parfait from Dixya Bhattarai, RD

Strawberry Chocolate Overnight Oats from Nazima Qureshi, RD

Caramelized Banana Dark Chocolate Oatmeal from Kaleigh McMordie, RD of The Lively Table

Eggs Benedict from Triad to Wellness

Crunch Toast Eleat Nutrition

Strawberry Vanilla Overnight Oats from Jenna Braddock RD


Looking to incorporate more plant-based proteins into your diet? Here's a great place to start. These recipes can all be prepped and ready to eat in 30 minutes or less.  

Smashed Baked Potato Bowlfrom Liz Shaw MS, RD of Simple Swaps

Jackfruit Black Bean Quinoa Tacosfrom Sharon Palmer, RD The Plant Powered Dietitian

Pesto Pasta Saladfrom Rebecca Clyde, RD of Nourish Nutrition Co.

Tomato & White Bean Naan Pizzafrom Amy Gorin, RD

Quinoa & Pecan Salad from Tracee Yablon Brenner, RD of Triad to Wellness 

Spiced Herbed Lentil Salad with Avocadofrom Roxana Begum of The Delicious Crescent

Southwest Stuffed Peppersfrom RDelicious Kitchen

Buffalo Cauliflower Tacos Eleat Nutrition


Recipes featuring salmon, tuna, cod, shrimp – tons of variety – all requiring little effort and time!

Spicy Pan Seared Fish from Roxana Begum, RD of The Delicious Crescent

Citrus Roasted Salmon with Dukkahfrom Katie Cavuto, MS, RD, Chef of Nourish.Breath.Thrive

Harissa Spiced Salmon Burgersfrom Katie Pfeffer-Scanlan, RD

Zesty Tuna Lettuce Wrapsfrom Karman Meyer, RD of The Nutrition Adventure

Tuna and Chickpea Salad from Dixya Bhattari, RD

Coconut Curry Shrimp Ramen Bowl from Chrissy Carroll, RD of Snacking In Sneakers

Smoked Salmon Stuffed Potatoes from Maria Westberg Adams, RD of Halsa Nutrition

Shrimp and Broccoli Stir-FryEleat Nutrition

Grilled Shrimp and Mango Salad Eleat Nutrition

Poultry & Beef

It's true, you CAN have a healthy meal even when you're rushed for time! These recipes are convenient, nutritious, and full of flavor. 

Chicken Salad Sandwichfrom Rebecca Clyde, RD of Nourish Nutrition Co.

Cashew Chicken Lettuce Wraps from Chef Julie Andrews, MS, RDN, CD, CC

Asian Beef Bowlfrom Katie Cavuto, MS, RD, Chef of Nourish.Breathe.Thrive

Taco Pita Pizzafrom Karman Meyer, RD of The Nutrition Adventure

Thai Peanut Chicken Eleat Nutrition

Sweet Potato Turkey Burgersfrom Sarah Schlichter, MPH, RDN of Bucket List Tummy

Buffalo Chicken Tacos Eleat Nutrition

Buffalo Chicken Sandwich Eleat Nutrition

Pesto Baked Chicken Eleat Nutrition

Summer Enchilada Skillet from Kelli Shallal, MPH, RD of Hungry Hobby

Sheet Pan Dinnerfrom Lindsey Janeiro, RD of Nutrition to Fit 

One-Pot Southwestern Chicken & Quinoa Skilletfrom Sarah Remmer, RD


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Angie Asche

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