Between work, family, sleep and high volume training weeks it can be very difficult to find enough time to cook or prepare freshly made meals and snacks each day. As a result, food is often put on the back burner, as we search for quicker and easy options that are as efficient as possible. But with big performance goals, weight or body composition can be a significant limiter; improving diet can be just as important as developing fitness.

When it comes to healthy eating, whether for weight loss, racing, or overall wellness, there is no magic formula or pill that we can take. A whole foods approach is the most optimal. However, that doesn’t mean that you cannot make things easier on yourself by preparing pre-made meals and snacks. You will need to do some cooking though! This month, fresh from the Core Diet kitchen, we’re featuring four recipes that can be made in advance, and frozen if needed.

So with 2012 upon us, and the demands of another time-strapped triathlon season approaching, don’t let your diet be the weak link. Use these healthy options to fuel each day, and give you the piece of mind to know that you are not cutting any nutritional corners.

Omega-3 Training Mix

This nut mix is filled with omega-3 fats that can be hard to get in on a daily basis. Include one serving per day, but be sure to portion out, as fats are still fats!

Makes 17 servings

Ingredients

-macadamias (0.5 cups)

-walnuts (1.5 cups)

-almonds (1 cup)

-Brazil nuts (0.5 cup)

-sunflower seeds (1 cups)

-raisins or chopped dates (1¼ cups)

Preparation

Break the entire nut mixture into 17 equal servings of 1/3 cup. Place in small sandwich bags and have one per day as a snack.

Nutritional breakdown (per 1/3 cup): 8g protein, 20g carbohydrates, 20g fat

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Jaime Windrow, RD is a Registered Dietitian and the Nutrition Programs Director at The CoreDiet, and Triathlon Coach for QT2 Systems under the direction of coach Jesse Kropelnicki. Jaime’s experience in sports nutrition and triathlon started long before receiving her formal education and credentials as a Registered Dietitian and coach. For 12 years she danced professionally with the Radio City Rockettes in New York, and continues to race as an elite amateur, with a number of age-group wins and podium finishes in the past 10+ years, as well as a finish in Kona at the Ironman World Championships.