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Meal Planning and Organisation for the Time Poor Triathlete

Mar 23, 2023

Is nutrition a bit of a blindspot for you?

Do you eat on the fly, winging it with nutrition choices and don’t really have a plan?

Is grocery shopping one of those painful adulting chores you hate and struggle through?


Well, it’s probably time to get your sh!t together in the food department!

If you want to be a successful triathlete, it’s time to get proactive with your nutrition rather than reactive. Which means that spending a little bit of time meal planning and organising your nutrition is key if you want to eat to support triathlon training.

Let me share some tips and tricks with you on how to prioritise your health and nutrition without having to spend hours slaving away in the kitchen or breaking the bank.

Fueling Your Body Like a High-Performance Machine: The Importance of Systematic Meal Planning and Organisation.

When it comes to fueling your body, you don't want to settle for anything less than the best. Just like a high-performance engine requires premium fuel, your body needs the right nutrients to perform at its best. But that doesn’t happen by accident. You need to spend a little time planning your meals and snacks to match your training schedule.

But I know how busy and time poor you are when you’re training for not one, but three sports! That's where effective systems come in to simplify meal planning and make it more efficient in the long run. 

1. Be proactive with your nutrition

  • One of my biggest tips is to be proactive, not reactive when it comes to nutrition. Understanding your needs on different types of training days and having a food plan to match that is crucial. This will prevent exhaustion and fatigue, which can lead to low energy availability, RED-S, stress injuries, and illness. And ultimately, poor performance - and nobody wants that!

2. Have a plan

  • Failing to plan is planning to fail. And let’s be honest, you don’t want to fail. If you want to get your shit together, you’re going to need a plan. To make this whole process easier for you, I've created a Weekly Menu Planner Template that you can download for free at Use this template to plan your meals for the week, fill out your shopping list systematically and then shop for everything you need, once! You want to avoid having to run back and forwards to the shops because you’ve forgotten something, or you aren’t organised and are cooking on the fly. This alone will save you at least 2 hours a week!  

3. Navigate the Supermarket Like a Boss

  • Love it or hate it, supermarket shopping is necessary if you want to eat. But as a time-poor triathlete, you want to fast-track the process so you’re not on your feet for too long, and you can quickly make informed decisions based on your nutritional needs, rather than impulse buying and regretting it later.  Hot tip - never shop hungry!
  • To help you get started, I've created the Ultimate Grocery Guide for Triathletes, which you can download for free HERE. This guide will help you shop smarter and faster by making Dietitian Approved choices every time you go to the supermarket. It breaks down what to look for in each section of the supermarket and gives you specific product recommendations. Fill your trolley with the right nutrients which will save you time and money in the long run.


4. Take a Virtual Supermarket Tour with a Dietitian

  • If you're looking for a more hands-on approach, join me on a virtual tour of the supermarket. I'll show you how to navigate a store like a pro and teach you how to read food labels, pick the best products, and select the freshest fruits and vegetables. Head to the checkout HERE.

In summary, prioritising your health and nutrition doesn't have to be complicated or expensive. By planning and preparing your meals in advance, you'll be able to save time, money, and energy while also fueling your body with the nutrients it needs to perform at its best. So let's get planning like a boss!

If you're interested in learning more, be sure to check out the Triathlon Nutrition Academy at, where I'll be offering a waitlist-only opening in April.


To dive deeper, listen to the Triathlon Nutrition Academy Podcast, EP 86 - Meal Planning and Organisation for the Time Poor Triathlete  

If you are interested in learning more about the Triathlon Nutrition Academy Program and what it can do for you, head HERE to join the waitlist for our next opening.


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