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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.

Turkey Chili

This Core Diet favorite can be a lunch or dinner option. Make a full batch, portion into containers, and freeze for when you have no time to cook. Pair with a side salad to make for a complete dinner.

Makes 16 servings

Ingredients

-organic canola oil

-1 ½ pounds onion, finely chopped

-6 cloves garlic, minced

-2 teaspoons kosher salt

-½ teaspoons ground pepper

-3 pounds ground turkey

-½ cup chili powder

-1 ½ tablespoons oregano

-1 ½ tablespoons cumin

-1 tablespoon paprika

-1 red pepper, chopped

-1 green pepper, chopped

-1 yellow pepper, chopped

-2 cans (14 oz.) diced tomatoes, juices drained

-2 cans (3 oz.) tomato paste

-3 tablespoons red wine vinegar

-3 cans (15-16 oz.) beans, drained and rinsed (black, pinto, kidney, whichever you prefer)

Preparation

1. Coat the interior of a slow cooker with organic canola oil cooking spray.
2. Heat skillet over medium high heat, add canola oil and sauté the onions and garlic until soft. Season with ¼ teaspoon salt and ½ teaspoon pepper. Place into the slow cooker. In the same skillet, cook the ground turkey until browned, stir in the remaining salt, pepper, chili powder, oregano, cumin, and paprika. Cook until the spices are fragrant. Transfer the mixture over to the slow cooker and add red, yellow, and green peppers. Stir in tomato paste, diced tomatoes, beans, and red wine vinegar.
3. Cook on low setting for 6 hours or high setting for 3 hours. Eat immediately, or portion out and freeze for later!

Nutrition breakdown (1 cup): Per serving: 25g protein, 22g carbohydrates, 6g 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.