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Recipes for runners

High-carbohydrate recipes for runners

Meals with at least 70 g carbohydrate per default serving. Useful starting points for substantial training-day meals and higher-carbohydrate planning. A label is not a personal target: choose the portion that fits your session, appetite and day.

Meat & poultry Healthier choices Autumn & winter comfort Carb-loading ideas High carb High protein Plant-rich Under 450 kcal Budget-friendly Desserts & sweet treats Snacks Vegan

Sticky ginger-lime chicken with charred broccoli, shown with the ingredients and serving style described in the recipe.

Dinner · 40 min prep & cooking

Sticky ginger-lime chicken with charred broccoli

Caramelised chicken in a glossy soy, honey and lime glaze. Charred broccoli and rice catch every spoonful of sauce.

648 kcal86 g carbs57 g protein

Per default serving · estimated

Shawarma-style chicken & chickpea traybake, shown with the ingredients and serving style described in the recipe.

Dinner · 45 min prep & cooking

Shawarma-style chicken & chickpea traybake

Warm spices, roasted peppers and chickpeas with crisp edges, finished with lemon-garlic yoghurt and warm wraps.

660 kcal72 g carbs60 g protein

Per default serving · estimated

Crisp salmon, coconut rice & mango-lime salsa, shown with the ingredients and serving style described in the recipe.

Dinner · 40 min prep & cooking

Crisp salmon, coconut rice & mango-lime salsa

Roasted salmon with golden edges, creamy coconut rice and a fresh mango, cucumber and chilli salsa.

794 kcal79 g carbs39 g protein

Per default serving · estimated

Roasted squash, peanut & lentil curry, shown with the ingredients and serving style described in the recipe.

Dinner · 50 min prep & cooking

Roasted squash, peanut & lentil curry

Caramelised squash in a thick peanut, coconut and red lentil sauce, with spinach and a sharp squeeze of lime.

674 kcal100 g carbs26 g protein

Per default serving · estimated

Tiramisu-inspired baked oats with coffee yoghurt, shown with the ingredients and serving style described in the recipe.

Breakfast · 40 min prep & cooking + 1 h cooling & chilling

Tiramisu-inspired baked oats with coffee yoghurt

Coffee-soaked baked oats with a creamy yoghurt layer and a cocoa finish. Breakfast with the flavour of tiramisu, made ahead.

498 kcal75 g carbs22 g protein

Per default serving · estimated

Illustration of banana & peanut overnight oats in an ivory dish.

Breakfast · 8 min prep & cooking + 4 h chilling

Banana & peanut overnight oats

Mix tonight, grab tomorrow. Creamy oats with banana, yoghurt and a little peanut butter.

605 kcal95 g carbs26 g protein

Per default serving · estimated

Illustration of beef & bean chilli with rice in an ivory dish.

Dinner · 42 min prep & cooking

Beef & bean chilli with rice

A hearty batch-cook with extra-lean mince, beans and tomatoes.

594 kcal91 g carbs41 g protein

Per default serving · estimated

Illustration of blueberry breakfast pancakes in an ivory dish.

Breakfast · 22 min prep & cooking

Blueberry breakfast pancakes

Soft pancakes with berries and a spoonful of yoghurt.

473 kcal80 g carbs21 g protein

Per default serving · estimated

Illustration of creamy pesto, butter bean & tomato orzo, freshly prepared and ready to serve.

Dinner · 28 min prep & cooking

Creamy pesto, butter bean & tomato orzo

A silky one-pan pasta with blistered tomatoes, butter beans and a bright spoonful of basil pesto.

574 kcal79 g carbs21 g protein

Per default serving · estimated

Illustration of roasted pepper, chickpea & feta couscous, freshly prepared and ready to serve.

Lunch · 37 min prep & cooking

Roasted pepper, chickpea & feta couscous

Sweet roasted peppers, lemony couscous and creamy feta, finished with fresh herbs and a little chilli.

568 kcal79 g carbs25 g protein

Per default serving · estimated

Illustration of roasted squash, tofu & red lentil dhal, freshly prepared in a cream dish.

Dinner · 53 min prep & cooking

Roasted squash, tofu & red lentil dhal

A warming bowl of soft lentils, golden squash and tofu, with ginger, coconut and lime.

617 kcal84 g carbs34 g protein

Per default serving · estimated

Illustration of smoky sweet potato & bean quesadillas, freshly prepared and ready to serve.

Dinner · 45 min prep & cooking

Smoky sweet potato & bean quesadillas

Crisp, golden tortillas filled with smoky sweet potato, beans and melted cheddar, with a sharp lime dip.

546 kcal75 g carbs24 g protein

Per default serving · estimated

Illustration of smoky turkey meatballs & tomato pasta, freshly prepared in a cream dish.

Dinner · 45 min prep & cooking

Smoky turkey meatballs & tomato pasta

Juicy turkey meatballs in a rich tomato sauce, with a little smoked paprika and a full bowl of pasta.

583 kcal81 g carbs52 g protein

Per default serving · estimated

Illustration of tomato & red lentil pasta in an ivory dish.

Dinner · 35 min prep & cooking

Tomato & red lentil pasta

A cupboard-friendly tomato sauce with red lentils, carrots and pasta.

553 kcal104 g carbs24 g protein

Per default serving · estimated

Illustration of tomato, chilli & garlic prawn spaghetti, freshly prepared in a cream dish.

Dinner · 30 min prep & cooking

Tomato, chilli & garlic prawn spaghetti

Sweet prawns in a bright tomato sauce, with chilli, garlic and a twist of lemon.

532 kcal75 g carbs41 g protein

Per default serving · estimated

The Weekly Kitchen

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Friday food inspiration for the week ahead. Choose what sounds good to you, from protein-packed dinners to carb-loading ideas and something sweet.

Recipes picked around your interests
One useful nutrition tip for your training week

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