A Week of Marathon Training Comfort Foods
Let’s make a week of Marathon Training Comfort Foods! A lot of people really wanted to see what a full week of cooking looks like for me while training for my first ever full marathon. So, I figured this week would be super fun to work out together and eat lots of yummy food. Our meals this week focuses on high protein, high fiber comfort foods you already know and love that matches the level of intensity of training for each day!
Fueling For Marathon Training with Food I Enjoy
Whenever people hear the word running, they immediately think about dieting. I totally get it because that’s exactly what I used to think, too. But running actually did the complete opposite for me. It completely changed my relationship with food, because you learn so so fast that food isn’t just calorie control. It is literally energy, recovery, and strength. If I undereat, my body immediately knows. It’s way easier to get injured because you’re asking your body to do really hard things on an empty tank.
On the other hand, if I’m eating only things that taste good, but I‘ll have zero nutrition. I feel really sluggish and slow, and my brain feels super super foggy. So, for me, finding the best marathon diet is about finding that perfect balance in between food that actually makes me happy while fueling me with enough fiber, nutrients, and protein so I can recover and show up again the next day.
Day 1: 6k Short Run
Sizzling Black Pepper Chicken Rice
We’re starting our week with a short run, and a tasty, simple lunch. We’re making Taiwanese Night Market Inspired Sizzling Black Pepper Chicken. It tastes so so amazing! This chicken is super easy to make at home and will for sure be amazing for recovering from my runs. The chicken is super flavorful and tender, but the rice is my favorite part. When it comes to black pepper rice, I like it all mixed up because the rice soaks up all the sauce. You can pair it with any of your favorite veggies, too!
- 2 pieces chicken thigh boneless, with the skin on
- Salt and pepper to season
- 3 tbsp corn starch
- 4 tbsp Sizzling Black Pepper Sauce kai dong
- Sesame seeds to garnish
- green onion to garnish
Veggie Rice with Air Fryer BBQ Pork
For dinner, we’re making the veggie-packed Shanghai Vegetable Rice. Trust me, even if you don’t love veggie, this dish is going to be for you. My mom and sister both love this recipe. It is so so yummy. You’ll never know that you packed in this much fiber into your rice.
While we make the rice, I’m also air frying the chashu that we marinated earlier. That way, they both finish around the same time. It’s a super easy, yummy, healthy dinner. I like to keep the rice a little less salty so it goes pretty much with anything. The rice soaked up all the flavor from the sausage and the bok choy. Honestly, it pairs so so perfectly with the chashu. This meal is so good, we also remade it for dinner the next day!
- 4-5 cups bok choy or any leafy greens, chopped + washed
- 2 cups uncooked rice rinsed
- 2 cups water
- 1/4 cup salted meat diced (Chinese sausage, salted cured pork, pancetta, or bacon)
- 1 tbsp oil for stir-frying the greens
- 2 cloves garlic minced
- Salt to taste
- 1 lb Boneless Pork Shoulder
- 4-5 tbsp LLK Char Siu Seasoning
- 2 tbsp vegetarian oyster sauce or oyster sauce
- 2 tbsp honey
- ½ tbsp five spice powder
- 1 tbsp Chinese cooking wine optional
Day 2: Short Run + Hot Yoga
Chinese BBQ Pork Lo Mein
I am just so grateful that my dad and I shared such a special connection through food. Whenever I miss him, I’ll make one of his favorite dishes. Somehow, it feels like I’m sharing a meal with him again. Today for lunch, we’re making a super comforting Chinese BBQ Pork Lo Mein. Warm, nostalgic, and honestly the kind of meal that I just know my dad would have loved. And, the perfect way to finish up that leftover Air Fryer BBQ Pork from yesterday. This might be my new favorite way to have kai dong noodles!
- 4-5 oz BBQ Pork sliced
- 1 cup bok choy
- 1 pack noodles
- 1 tbsp Four Season Scallion Sauce
- 1 tsp Golden Shallot Oil
- 1 tbsp Vegetarian Oyster Sauce
- 1/2 tsp white pepper
- 1 scoop hot noodle water
- Sesame seeds for garnish
Day 3: Interval Training
Beef and Egg Rice Bowl
This morning, we did an intense interval training at the track. So, for lunch, I really want to focus on a protein-packed meal. So I’m going to recipe test my Minced Beef and Egg Rice Bowl together. This one is inspired by some of my all-time favorite comfort meals:Cantonese Minced Beef Bowl, Thai pork and Holy Basil Stir Fry, and Japanese style Chicken and Egg rice bowl. It is super easy to make at home and has officially been added to my weekly rotation. Super yummy, super easy, and packed with lots of protein from both ground beef and egg. It’s a super flavorful way to recover from interval training!
- 300 g ground beef
- ½ small onion finely chopped
- 2 green onions sliced (white & green parts separated)
- 2 – 3 eggs
- 2 cups cooked white rice hot
Cantonese Savory Gravy
- 1½ tbsp soy sauce
- 1 tbsp oyster sauce
- ½ tsp dark soy sauce for color
- ¼ tsp white pepper
- 2 tsp sweetener of choice sugar, honey, or monk fruit
- 3 tbsp water
- 1 tsp cornstarch
To Finish
- Green parts of green onion
- Chopped red chili optional
Lentil Soup
It’s pouring rain outside. So for dinner, I want to make some hot soup. I don’t know if it’s just me, but something about rain, a good book, and soup seems like the perfect combo. Lately, I’ve been obsessed with my veggie-packed lentil soup. It is so easy to make at home, and packed with so much protein and fiber. It’s perfect for dinner after intense interval training without having to eat a ton of meat. Once everything is blended into that cozy hot bowl, you don’t even realize how much veggie you just ate. It is literally magic. Since Dom is always hungry at night, I’m making this in big batches. That way, we can just heat up a bowl whenever he is craving something yummy. Honestly, what is better than a hot bowl soup and TV at night?
- 1 potato chopped into bite-sized chunks
- 2 carrots chopped into bite-sized chunks
- 1 onion diced
- 1/2 tbsp oil
- 1.5-2 cups dry red lentils washed
- 1 tsp minced garlic
- 1 tsp smoked paprika
- 1/2 tbsp garlic powder
- 1 tsp smoked salt
- 1/2 tbsp cumin
- 1 tsp sweet curry powder
- 6-7 cups Chicken Broth or Vegetable Broth
- Salt and Pepper to taste
Garnishes
- croutons
- red pepper flakes
- chopped parsley
- 1 slice lemon
Day 4: Pilates + Walk
Salmon Poke
For a more chill recovery night, we’re making a light and creamy Salmon Poke. Salmon is actually super super healthy. Not only is it high in omega-3 fatty acids, it’s also packed with almost 25 grams of proteins per serving. It reduces the inflammation from days of running, and supports your body rebuilding muscle and bone. Combined with seaweed salad, rice, and wrapped in sheets of crispy seaweed, it’s the perfect bite! It’s such a fun meal to enjoy while watching Single’s Inferno with my sister.
- 1 pound Sashimi-grade Salmon
- 1/3 cup masago
- 4 tbsp Japanese Mayo
- 1.5 tbsp Gochujang Optional
- 1-2 stalk green onion chopped
- 1 tbsp white sesame seeds
- 1 tbsp black sesame seeds
- 1/2 Cucumber
- Crispy Seaweed to serve
Day 5: 6 km Short Run
Chicken Teriyaki
Since tomorrow is my long run, I would like to fill my body at lunch with something that feels really balanced, protein, fiber, and carbs, but still tastes like comfort food. For lunch, I’m going to make the Classic Teriyaki Chicken. I haven’t had it for a very long time, so I’m super excited and I’m craving it hardcore. As I’m getting older, I’m starting to crave the simple classic dishes that I grew up with. The ones that feel really familiar in the best way possible, like this tender, savory-sweet chicken. This rice bowl honestly brings me back to my go-to order at food courts in my high school days. It’s an easy weekend lunch that definitely hits the spot every single time.
Shrimp Alfredo Pasta & Lemon Mustard Kale Salad
It’s the night before our long run, so it’s carb loading night! I love having noodles or pasta the day before my long runs, so today, we’re having Shrimp Alfredo Pasta. It always hits the spot, and so easy to defrost shrimp and prepare. Carb loading helps your body store extra energy in glycogen, the form that your body can use the next day to fuel your long runs. There’s nothing worse than running out of energy mid-run! To pair with my carb-heavy meal, we’re also adding a super easy honey mustard kale salad for that extra boost in nutrients, minerals, and fiber. It’s easy to prepare, and a yummy palette cleanser between bites of creamy pasta!
- 150 g Shrimp
- 1 tsp paprika
- 1/2 tbsp onion powder
- 1 tsp oregano
- 1 tsp smoked salt
- 1/2 tbsp garlic powder
- 1 tsp salt
- 1/4 tsp pepper
- 1.5 tbsp oil
- 1 onion chopped
- 1.5 cups cream
- salt and pepper to taste
- 1/2 cup shredded cheese
- 2 servings cooked pasta about 300g
- chopped parsley for garnish
- 1 tomato
- 1 red onion
- 1 sweet pepper
- 1 cucumber
- 1-2 sprig of fresh dill
- 4 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- 1.5 tablespoon honey adjust for sweetness if desired
- ¼ teaspoon freshly ground black pepper adjust to taste
Day 6: 15 km Long Run
Miso Salmon with Spinach Orzo
We did our 15 km long run today! I’m not only starving, but my legs feel like jello. For dinner, I really need something fast and simple, but still nutritious. We’re just going to cook the miso air fryer salmon that I have meal prepped in the fridge. I’m going to pair it with a high fiber spinach lemon orzo just to add in some veggie and some carbs. Plus, spinach is packed with lots of nutrients which helps the body recover from a long run. I highly recommend giving this combo a try. It is refreshingly savory.
This is honestly one of those meals that is perfect for meal prep. The salmon can easily stay marinating in the fridge, and the orzo is great warm or cold. In fact, Dom requested this for my week of meal prep for him while I’m away!
- 5 salmon filet
- 1/2 cup mirin
- 1/3 cup sake
- 3 tbsp sugar
- 2.5-3 tbsp miso paste
Lemon Dill Sauce
- ¼ cup olive oil
- 2-3 tbsp Lemon Juice about 1 lemon
- 1 tbsp honey
- 3 tbsp fresh dill finely chopped
- Salt & black pepper to taste
Garlic Asparagus Orzo
- 1 tbsp olive oil
- 3-4 cloves garlic minced
- 1 bunch asparagus chopped into bite-sized pieces
- 1½ cups dry orzo
- 3 cups vegetable broth Or chicken broth
Day 7: Yoga + Walk
Braised Chicken Noodle Soup
Today, we’re recovering from our long run yesterday with some yummy lean protein. I’m making a big batch of braised chicken noodle soup, so we can have it for both lunch and dinner tonight. I actually made this recipe a few weeks ago using bunch of random leftovers and it turned out so yummy and I recreated last week again. This noodle soup is light and lean, but not boring at all. Topped with the sauteed veggies, it’s actually super balanced. It’s also great for meal prepping, because you can make the broth and chicken ahead of time, and use it throughout the week! Making this meal makes it easy to take time to rest and recover.
- 4 chicken leg quarters
- 2 stalks green onion
- 8 cloves garlic
- 3-4 slices ginger
- 2 tsp Sichuan peppercorn
- 4 cups chicken broth
- 2-4 cups water enough to cover the chicken
- 1/4 cup soy sauce
- 3-4 tbsp Chinese cooking wine
- 1/2 tsp white pepper
- 1.5 tsp Golden Shallot Oil
- 2 packs noodles
- hot noodle water
- Green onions chopped, for garnish
Garlic Zucchini
- 1 zucchini julienned
- 1/2 tbsp sesame oil
- 1 tsp minced garlic
- 1/2 tsp shrimp paste
- 1 tsp white pepper
Savory Carrots
- 1 carrot julienned
- 1/2 tbsp sesame oil
- salt to taste
My Secrets To Adding Extra Fiber Into Meals
If you’re trying to add extra fiber to your meals without making a bunch of different veggie dishes, check out my Veggie-Packed Dishes For Meat Lovers! You’ll forget you’re even eating so many veggies with these dishes!
