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AS TRIATHLETES WE KNOW THAT... ...the food we eat becomes the energy we burn through, in order to achieve great things and #ReachNewLimits. We have put together this delicious mealtime guide for you, highlighting our favourite dishes which our team of global ambassadors have shortlisted as their favourites. We’ve also included some great baking treats too, so clear your kitchens and get ready to refuel in style over a range of fabulous breakfast, lunch and dinnertime meals!

In this handy guide you will find a selection of simple recipes that are packed with nutrients and slow release energy to keep you going for longer, high protein snacks to aid your muscles in recovery and growth and also some delicious treats (because it’s okay to appease your sweet tooth occasionally, right..?). We listened to you, our Zone3 family, and included a few recipes that are vegan friendly and gluten free too so get ready to impress your friends with your fabulous new signature dishes, developed to help you reach new limits! Like what you see? Send over your recreations of these recipes to us on Facebook & Instagram


INGREDIENTS 1 cup almonds 1 tbsp raw cacao powder 1 tsp maca powder 1 cup of medjool dates Juice of 1 orange 1 tbsp yacon syrup 1 tbsp raw cacao butter Chia seeds [All preferably organic]

Recipe created by vegan triathlete Sam Taylor, see more about her here:

WHY IS THIS A GREAT RECIPE? METHOD Put the almonds, cacao and maca powder into a food processor and blitz for about 30 seconds, so that they are crushed into small pieces. Juice your orange. Add the orange juice, yacon syrup, and melted cacao powder to the dry mix and blitz it in the blender until everything sticks together. Add some chia seeds if the mix is too watery to thicken it up. Roll into small bite-size balls, and roll in chia seeds to finish.

Dates and almonds are high in magnesium, which offers anti-inflammatory benefits (which can prevent ar thritis) and also helps lower blood pressure. Almonds are a good supply of healthy fats, protein and fibre. Maca powder is high in iron, which is impor tant to prevent anaemia in the vegan diet. It also contains calcium, potassium, zinc and magnesium. Yacon syrup is a low calorie substitute to sugar, containing a third of the calorific value. Nutrients in the syrup can also cause a reduction in appetite, great for the athlete who is trying to maintain a healthy weight or lose weight. Cacao is a natural antioxidant, and also improves your mood and cognitive performance. We all know how impor tant mental strength is during a race, so it is impor tant to eat foods which will contribute to a positive mood. This recipe contains 1 of your five a day. Chia seeds are a great source of protein, fibre and omega 3.


INGREDIENTS 1-2 pieces of wholegrain toast Half a large avocado (smashed) 2 x free range eggs 1 x por tion of fresh spinach Fresh chives

Why is this a great recipe? Method Cook the eggs in any way that you like (in this example we poached them, however this recipe would work with any type of eggs) and steam the spinach. While the eggs are cooking, toast the bread and spread the smashed avocado on the toast. Layer up with spinach and eggs, and then cover with fresh cut up chives.

High in protein – Eggs and spinach are both protein rich foods. Protein is great for muscle repair and recovery, so it is impor tant to have a high protein diet throughout training. High in fibre – wholegrain toast, avocado and spinach all contain fibre which keeps your digestive system healthy and helps to prevent hear t disease, stroke and bowel cancer. The carbohydrate contents of the bread will also give you slow releasing energy throughout the day – perfect for a training day. Not only does avocado contain healthy fats and fibre, but also 20 different types of vitamins and minerals including potassium and iron. Spinach is also high in iron, which is essential for athletes as a low iron diet can cause anaemia. This recipe contains 2 of your five a day. Chives contain a nutrient called choline, which improves your sleep, muscle movement, learning and memory. This recipe is quick, taking around 15 minutes to make and no prep work is needed. Great for


INGREDIENTS (TO SERVE 2): 110g quinoa 12g butter 1 chilli 1 garlic clove 200g chicken breast fillets 1 tbsp extra virgin olive oil 150g vine tomato, roughly chopped Handful of pitted black Kalamata olives Half a red onion, finely sliced 50g feta cheese, crumbled Small bunch of mint leaves, chopped Juice and zest of half a lemon 50-100g fresh spinach (to taste)

METHOD Cook the quinoa first (following the instructions on the packet). Cook the chicken fillets in a pan (preferably a griddle pan if you have one) with the chilli, garlic and butter. Mix the cooked quinoa, tomatoes, onion, feta, olives, spinach and mint into a large salad bowl. Add olive oil, lemon and any seasoning (salt, pepper, etc)

WHY IS THIS A GREAT RECIPE? Very high in protein – chicken, spinach, feta and quinoa all contain a good source of protein. Quinoa also gives you slow releasing energy. Approximately 2 of your five a day

Put the chicken on top of the salad mix and then it’s ready to serve (hot or cold)


INGREDIENTS (TO SERVE 2) 1 cup of water 2 x Mackeral fillets 100g Green beans 6-8 Asparagus spears 6 Cherry tomatoes (cut in half ) Dash of rapeseed oil Salt & pepper (to season) Liime wedge to serve

WHY IS THIS A GREAT RECIPE? Mackerel contains omega-3, which is anti-inflammatory and good for your hear t. This recipe is quick and easy to make, perfect for a post training session dinner. Also a source of lean protein to help with muscle recovery.

METHOD Star t by bringing 1 cup of water to the boil in a deep pan. Pat down the mackerel with some kitchen paper. Season the mackerel & heat a heavy based pan with a little rapeseed oil. Add the chopped tomatoes to the pan to star t cooking. Once the pan is piping hot, place the mackerel skin side down, the fillet will curl up from the heat but just apply a bit of pressure to keep it flat. Cook for 1-2 minutes depending on the thickness of the fillet. Once the skin is crispy turn the fillet and cook for another 30s. Quickly take it off the heat. Let the vegetables steam in the pan for 2-3 minutes and then strain.


INGREDIENTS 100g chicken, diced (this could be substituted for turkey, tofu, or any other protein source.)

1 white onion 1 clove garlic 1 egg, beaten 80g rice (white or brown) 1 cup frozen mixed vegetables (can substitute mixed vegetables for fresh ones – this recipe used peas, carrots, sweetcorn and spinach) Soy sauce (to taste)

1 spring onion or chives for topping


WHY IS THIS A GREAT RECIPE? It doesn’t require much cooking utensils, it’s quick and easy to make. Can be adapted to taste by adding a different protein source, or different types of vegetables. A great recipe for adding as many vegetables as you need – will contain at least 1-2 of your five a day. High in protein Rice is high in fibre, provides slow releasing energy and easily digestible. It is a great source of energy, vitamins and minerals. Use brown rice for more nutritional benefits.

Boil the rice in a saucepan, cook the rice to slightly underdone. While the rice is cooking, fry the onions and garlic in a wok, and add the chicken and cook on medium heat until the chicken is cooked. Add the vegetables in and simmer until any water has evaporated. Add the rice and soy sauce and cook on medium heat until the rice is as hot as the rest of the ingredients. Separate the ingredients to make a little hole in the middle of your wok and pour the egg into the middle of the wok. Let the egg scramble and then mix it into the rice properly. Serve with chopped spring onions or chives.


INGREDIENTS (SERVES 2) 1 can chickpeas Half a butternut squash, diced into little pieces 2 cups of fresh kale 180g brown rice 1 red pepper, chopped 1 fresh chili (optional) Garlic powder Cinnamon 1 lemon

METHOD Preheat the oven to 180 degrees, and once heated bake the butternut squash in a large baking tray for 15 minutes. Mix the chickpeas with garlic powder, olive oil and cinnamon, add chickpea mix and chopped peppers to the baking tray and cook for a fur ther 20-30 minutes in the oven, until the chickpeas are crispy. Cook the rice by boiling in a saucepan, and then set aside in a bowl. Stir fry the kale and chili together until cooked and then add to the bowl of rice.

WHY IS THIS A GREAT RECIPE? Chickpeas are a great source of protein, carbohydrates and fibre. Chickpeas also contain vitamins/minerals in which are good for your bones. As an athlete, it is impor tant to have strong bones! Brown rice also contains a lot of fibre and carbohydrates. Butternut squash is high in potassium, which can help balance electrolyte levels in the body and prevent muscle cramping. Kale is high in iron. Contains 1 of your 5 a day.

Once the chickpea mix is cooked, add to the bowl and mix all together, squeezing lemon on top and any salt and pepper to taste.


INGREDIENTS (SERVES 2) 200g boneless chicken thighs 1 onion Harissa paste (1 tablespoon approx, depending on taste) ½ large packet of spinach 1 tablespoon apricots 600ml chicken stock 1 tablespoon pine nuts Chopped coriander leaves 150g bulgur wheat

METHOD Marinade the chicken thighs in the harissa paste prior to cooking (the longer the better) Heat the chicken for 3 minutes on each side, then add the onions and cook until soft Add the pine nuts and then after a few minutes add the apricots, bulgur wheat, and chicken stock. Cook until all the liquid is absorbed (approx 10 minutes) and then add the spinach. Once the spinach is cooked, remove the chicken and serve in two plates, and then add the pieces of chicken on top. Finish by topping with chopped corriander leaves.

WHY IS THIS A GREAT RECIPE? 1 of your five a day High in protein: chicken, pine nuts and bulgur wheat all contain protein. Protein is great for muscle repair and recovery, so it is impor tant to have a high protein diet throughout training. This recipe is quick to make and can be eaten hot or cold. Spinach is high in iron which prevents anaemia.


INGREDIENTS (SERVES 4) 1 onion (diced) 2 cloves garlic 1 packet Quorn mince (350g) Basil (fresh or dry) Mixed italian herbs of your choice (we recommend oregano) Lasagne sheets 250g chopped mushrooms 1 large packet of spinach 2 grated carrots 2 courgettes, cut into small cubes 1 large tin chopped tomatoes (can be substituted for 1 jar of tomato pasta/bolognese sauce) Tomato puree For the cheese sauce‌ 25g butter 25g plain flour 400ml milk 80g grated cheese

Why is this a great recipe? Contains 2-3 of your five a day. Recipe can be adapted to suit your hunger/taste: For a higher carbohydrate based dish, layer lasagne thinner and add more lasagne sheets. For a lower fat dish, only add one layer of cheese sauce on the top and use low fat cheese. For a lower carbohydrate based dish, substitute the lasagne sheets for sheets of butternut squash (can be bought ready sliced in some supermarkets). Quorn is a great source of protein for vegetarians. Protein is great for muscle repair and recovery, so it is impor tant to have a high protein diet throughout training. Spinach is high in iron, which is essential for vegetarian athletes as a low iron diet can cause anaemia.

Method Pre heat oven to 180 degrees Heat the onions and garlic in a large saucepan. Once the onions have cooked, add the quorn mince, basil, and any other herbs that you are using. Add the mushrooms, courgettes, carrots and spinach. Once the vegetables are cooked, add the tomato puree and the chopped tomatoes. Simmer on medium heat for 10/15 minutes. Meanwhile, in a smaller saucepan heat up the butter for the cheese sauce. Keeping the saucepan on a medium heat, gradually add in the flour, mixing into the butter every time you add more. Take the pan off the heat, and gradually stir in the milk a little at a time to avoid lumps. Once you’d added all the milk, return the pan onto the heat and bring to the boil. Simmer on medium heat for 8 minutes. Once the sauce is heated at a consistent thickness, add the cheese, saving some to sprinkle on the top of the lasagne. In a large casserole dish, layer up the quorn mixture with lasagne sheets and cheese sauce. Top with a layer of cheese sauce and sprinkle the remainder of the cheese on top and heat for 30 minutes.


INGREDIENTS (SERVES 2) 1 large tin of tuna 3 boiled eggs, cut into halves 140g pasta (farfalle works best) 1 spring onion, chopped 1 small red onion, diced into small pieces Half a packet of spinach 2 tomatoes, diced Black olives Green beans Baby gem lettuce, roughly chopped Olive oil and balsamic vinegar

METHOD Boil the pasta and steam the green beans and mix together. Add the raw spinach while the pasta is still hot so it cooks slightly, then set aside to cool. Mix the tuna, olives, lettuce, tomatoes and both onions in a large salad bowl, and then add the cold pasta/ spinach/ beans mix.

WHY IS THIS A GREAT RECIPE? High in protein – tuna and eggs both contain protein. Protein is great for muscle repair and recovery, so it is impor tant to have a high protein diet throughout training. Contains 1-2 of your five a day. Pasta contains carbohydrates which provide slow releasing energy. Recipe is simple and quick, can be eaten hot or cold and can be made in bulk and eaten throughout different meals.

Add balsamic vinegar and olive oil to taste, and mix the dressing into the salad. Top with the boiled eggs.


INGREDIENTS (SERVES 2) 2 x venison burgers

(most supermarkets sell them ready made, or if you would like to make this meal leaner, substitute for venison steaks)

300g potatoes, cut up into wedge size chunks 1 ripe avocado 1 tomato, diced into small pieces 1 spring onion, chopped into small pieces Juice of half a lemon 1 red chilli, chopped into small pieces, include the seeds if you want to make this more spicy. 1 packet of spinach Your choice of accompanied vegetables and salad.

Method Preheat the oven to 180 degrees. Then, cover the potatoes in oil and selected herbs (smoked paprika works very well in this recipe) and put them in the oven for approximately 40 minutes, checking after 20 minutes. Preheat the grill, and when heated put the venison burgers under the grill, turning occasionally, and cook to taste. (If using venison steaks, we suggest frying them in a griddle pan). Time this so the burger is due to be cooked a similar time to the potatoes being ready.

Why is this a great recipe? Venison is much leaner than most red meat but also contains a high amount of iron and protein. This recipe contains at least 1-2 of your five a day, depending on any additions that you make. It is easily customisable, if you have done a long training session the same day or have one coming up, you might want to add a wholemeal burger bun to increase carbohydrate consumption. Alternatively, you can swap the potato wedges for sweet potato wedges to increase the nutritional value.

To prepare the guacamole, mash up the avocado and mix in the tomatoes, spring onion, and chili. Then mix in the lemon juice. Place the venison burger on a bed of spinach, and top with half of the guacamole mixture. Accompany with potato wedges and your choice of additional vegetables/salad.

CHESTNUT AND BUTTERBEAN SOUP (Quick, Vegetarian, Gluten Free)

INGREDIENTS (SERVES 2) 1 large tin of butterbeans 200g chestnuts 1 onion 1 carrot 1 pint vegetable stock

METHOD Fry onions in a large saucepan, and then add the chopped up carrot, chestnut and butterbeans. Cook for 5 minutes.

WHY IS THIS A GREAT RECIPE? Extremely quick, simple and very filling. Great to make after a morning training session. This recipe can be made in preparation and then heated up as and when you want to eat it. High in protein, vitamins and minerals. Butterbeans are also a great source of carbohydrate.

Add the vegetable stock and simmer for 15-20 minutes. Blend all ingredients together. Serve topped with rocket, and with wholegrain bread on the side.


INGREDIENTS (SERVES 2) 150g paella rice Small tin chopped tomatoes 1 onion 1-2 cloves of garlic 100g chicken (thighs or breast) 150g large prawns 1 red pepper (chopped) 100g peas (frozen) 1 packet of spinach Smoked paprika Turmeric Fresh parsley (chopped) Garlic and onion powder 3 tbsp white wine 50g chorizo (optional)

Method Use a large frying pan/paella pan to heat oil and add the chicken, onions and garlic. Fry until chicken is cooked. If using chorizo, add the chorizo with the red pepper, parsley and smoked paprika and stir-fry for a few minutes. Pour in the chopped tomatoes. Add the rice to the pan, along with 500ml of boiling water, white wine and the rest of the herbs/spices (garlic and onion powder, turmeric, more paprika and salt/pepper according to taste).

Why is this a great recipe? Full of flavour with the different herbs and spices added. Turmeric has high anti-inflammatory benefits. Chicken and prawns are both high in protein. Rice is high in fibre, provides slow releasing energy and easily digestible. It is a great source of energy, vitamins and minerals. This recipe contains 1-2 of your 5 a day. It’s easy to adapt this recipe to taste by adding different vegetables, or chili to give it some heat.

Add the frozen peas. Bring to a boil and then simmer for 15 minutes. If it star ts to dry up, add another 100ml of boiling water. Add the spinach and the prawns, and heat until prawns are cooked.


INGREDIENTS (SERVES 2) 2 pieces of salmon 7 Thai Spice Oregano Chili Powder 1 large sweet potato 160g tender stem broccoli 1 pack samphire Paprika Coconut oil

METHOD Preheat oven to 180 degrees Peel sweet potatoes and then chop into wedge sized pieces, cover sweet potatoes with coconut oil, paprika and salt and then put on baking tray in oven. Cook for around 40 minutes, checking them regularly and adding more coconut oil if needed. While the sweet potatoes are cooking, cover the top of the salmon with coconut oil, 7 Thai Spice, Oregano and chilli powder (if you want a bit of spice). Cook salmon for 10-12 minutes, depending on how thick the pieces are. It’s best to time this when the sweet potatoes have approximately the same amount of time left. Stir fry the Brocolli and Samphire with coconut oil while salmon is cooking. (Any mixture of green vegetables would work well with this dish, for example spinach/green beans)

WHY IS THIS A GREAT RECIPE? Salmon contains omega-3, which is inflammatory and good for your hear t. Sweet potatoes are high in magnesium and potassium, which helps prevent cramp and muscle spasms. They are also full of vitamins, minerals and other anti-oxidants that will help with muscle repair. Samphire contains magnesium, potassium, calcium and sodium. As well as this is also contains compounds which give anti-inflammatory and anti-oxidant benefits.


INGREDIENTS (SERVES 4) 320g linguine (can be substituted for brown pasta for a fibre boost) 1 avocado 1 tablespoon fresh basil 1-2 cloves garlic (to taste) 130g fresh spinach 70g pecans 35g parmesan cheese (grated) 1 lemon 400g prawns

Method Cook the linguine by boiling in a pot of water. Add the avocado, basil, spinach, garlic, pecans into a food processor or blend, topping up with lemon juice to taste. Add salt/pepper as required. Stir fry the prawns until cooked, and then mix the cooked linguine, avocado blend and prawns together. Top with the grated parmesan cheese and serve.

Why is this a great recipe? Very simple to make, and requires minimal cooking. High in protein: prawns, spinach and pecans all contain protein. Contains carbohydrate which will give you slow releasing energy. Spinach is high in iron which prevents anaemia.


INGREDIENTS (SERVES 2) 1 onion 1 butternut squash, cut into chunks 1 tin chopped tomatoes Tomato puree Packet of spinach 160g chestnut mushrooms 240g tofu Ginger (fresh or dried) Turmeric Cinnamon Nutmeg Fresh coriander Cayenne pepper Cumin

Why is this a great recipe? High amounts of vegetables. Rice is high in fibre, provides slow releasing energy and easily digestible. It is a great source of energy, vitamins and minerals. Use brown rice for more nutritional benefits.

Method Heat the oven to 200 degrees Fry the onions in a large saucepan/wok. Once the onions are cooked, add the butternut squash and tofu. Add the spices, herbs, and mushrooms, and cook on low heat with 50ml of boiled water for five minutes. Add the tomato puree, tomatoes and bring to the boil. Simmer on medium heat for 5 minutes. Add the spinach, and then cook in a casserole dish in the oven for 15 minutes. Serve with rice

Turmeric has high anti-inflammatory benefits. Tofu makes this recipe high in protein.


INGREDIENTS 150g blueberries (fresh or frozen) 3 x ripe bananas 2 x large eggs 1-3 cups of gluten free oats

(depending on how concentrated you want the muffins to be)

METHOD Pre-heat oven to 180 degrees. Mash the banana in a mixing bowl until it turns into a liquid consistency. Mix in the eggs, letting in air to help it rise in the oven. Add the oats and blueberries and mix, then transfer to a muffin tray and bake for about 15 minutes or until muffins are well baked (this will depend on the size of your muffin tray)

WHY IS THIS A GREAT RECIPE? 1-2 por tions of your five a day. Banana’s contain potassium, and the combination of them and the oats will give you plenty of slow releasing energy during your training session/race day. Eggs are also a source of protein.

Let them cool and serve hot or cold.


INGREDIENTS 140g Butter, softened, plus extra for the tin 140g caster sugar 2 Large eggs, beaten 140g self-raising flour 1 tsp baking powder 2 Very ripe bananas, mashed 50g icing sugar Handful dried banana chips, for decoration

METHOD Heat oven to 180C/160C fan/gas 4. Butter a 2lb loaf tin and line the base and sides with baking parchment. Cream the butter and sugar until light and fluffy, then slowly add the eggs with a little flour. Fold in the remaining flour, baking powder and bananas. Pour into the tin and bake for about 30 mins until a skewer comes out clean. Cool in the tin for 10 mins, then remove to a wire rack.

WHY IS BAKING GREAT? One of the benefits of being a triathlete is that you work so hard in training you are more then entitled to a bit (or a lot) of cake. Here are our top baking recipe treats, as you can see we have used a lot of banana, as it is rich in potassium as well as super tasty!

Mix the icing sugar with 2-3 tsp water to make a runny icing. Drizzle the icing across the top of the cake and decorate with banana chips.


INGREDIENTS 150 g Unsalted butter 150 g Caster sugar 3 Medium eggs 150 g Self raising flour 2 Very ripe peeled and mashed bananas

METHOD WHY IS BAKING GREAT? One of the benefits of being a triathlete is that you work so hard in training you are more then entitled to a bit (or a lot) of cake. Here are our top baking recipe treats, as you can see we have used a lot of banana, as it is rich in potassium as well as super tasty!

Preheat the oven to 180C. Cream the butter and sugar together until light and fluffy. Add the eggs, flour and mashed bananas and beat until combined. Scoop the banana muffins into 12 cupcake liners in a muffin tray. Bake for 20 minutes until golden and springy.


INGREDIENTS 225g unsalted butter, softened 225g caster sugar 4 eggs Finely grated zest 1 lemon 225g self-raising flour For the drizzle topping -juice 1½ lemons 85g caster sugar

METHOD Heat oven to 180C/fan 160C/gas 4.

WHY IS BAKING GREAT? One of the benefits of being a triathlete is that you work so hard in training you are more then entitled to a bit (or a lot) of cake. Here are our top baking recipe treats, as you can see we have used a lot of banana, as it is rich in potassium as well as super tasty!

Beat together 225g softened unsalted butter and 225g caster sugar until pale and creamy, then add 4 eggs, one at a time, slowly mixing through. Sift in 225g flour, then add the finely grated zest of 1 lemon and mix until well combined. Line a loaf tin (8 x 21cm) with greaseproof paper, then spoon in the mixture and level the top with a spoon. Bake for 45-50 mins until a thin skewer inser ted into the centre of the cake comes out clean. While the cake is cooling in its tin, mix together the juice of 1 1/2 lemons and 85g caster sugar to make the drizzle. Prick the warm cake all over with a skewer or fork, then pour over the drizzle – the juice will sink in and the sugar will form a lovely, crisp topping. Leave in the tin until completely cool, then remove and serve. Will keep in an air tight container for 3-4 days, or freeze for up to 1 month.


INGREDIENTS 250g jumbo porridge oats 125g butter 125g light brown sugar 2-3 tbsp golden syrup

(depending on how gooey you want it)

METHOD Heat oven to 200C/180C fan/gas 6. Put all the ingredients in a food processor and pulse until mixed, but be careful not to overmix otherwise the oats may lose their texture.

WHY IS THIS A GREAT RECIPE? Oats contain zinc, which is good for your immune system. You can make a batch of these and eat them throughout the week. High in energy, to keep you fuelled during those tough training sessions. The oats provide you with slow releasing energy.

Lightly grease a 20x20cm baking tin with butter and spoon in the mixture. Press into the corners with the back of a spoon so the mixture is flat and score into 12 squares. Bake for around 15 minutes until golden brown.

ZONE3 RECIPES VOL.1 Zone3's top 20 recipes to aid recovery during training


Zone3 - 20 Recipes To Aid Recovery During Training  
Zone3 - 20 Recipes To Aid Recovery During Training