Nutritionist Reveals How to Create a Lunchbox Worthy of a Strictly Professional
With Strictly Come Dancing returning to our screens, Vitabiotics’ Head of Nutrition, Melissa Cohen, has shared what she would pack for a dancer with practical ideas for those fitting exercise around a busy schedule.
Eight hours of rehearsals makes for a long day, and knowing what to eat between sessions can be a challenge. What should you eat when you are moving, sweating and working to a tight schedule? From bananas and berries to chicken wraps and quinoa, Melissa shares what she would choose for a long day of training.
Melissa’s approach focuses on familiar foods that are easy to prepare, pack and eat on the go between the demands of everyday life and your fitness routine: “When you’re exercising for several hours, the practical side of eating becomes really important. You want to think about what you enjoy eating, what travels well and how much time you have before and after exercise. There isn’t one perfect lunchbox, so it’s about finding options that work for your routine.”
Start the Day Right
Melissa Head explains the importance of setting yourself up for the day with a simple breakfast that works for a busy day.
“If I was preparing a breakfast for a long day of rehearsals, I’d keep it simple and choose something I know I’d be comfortable eating before a busy day.
“Porridge with peanut butter, seeds, banana and berries, or eggs on wholegrain toast could both be practical options. The key is choosing food your body is familiar with something familiar and considering how much time you have before you start exercising”
Before You Exercise
If you’re eating relatively close to a workout, Melissa suggests focussing on carbohydrate rich foods that are easy to digest as well as considering foods that are convenient to eat.
“Fruit such as a banana, bircher muesli, crackers or an oat-based snack, can be practical options,” she says. “The right choice will depend on the individual, how much time they have before exercising and what they are used to eating.
“A banana can be a convenient option before exercise, particularly if you’re looking for something simple to eat. Around 30–60 minutes beforehand can work well for some people, while those who prefer to eat further in advance could eat a more substantial meal containing a mix of protein and carbohydrates by simply adding nuts, seeds, eggs and simple fruits including bananas or berries. Ultimately, it’s about finding what feels comfortable for you and works with your training schedule,” says Melissa.
Prepare for a Long Day
Whether you are preparing for a HYROX event or participating in a race day, Melissa recommends thinking beyond a single snack and planning a selection of foods that can be eaten on the go.
“When I’m putting together a lunchbox for a busy day of training, I’d look for a combination of foods that are practical to pack, easy to eat and that offer some variety. That could be a chicken and grain salad, a spicy chicken wrap or a quinoa and black bean salad, alongside fruit and vegetables such as bananas, apples, blueberries and carrots.
“Nuts, seeds, avocado and crackers can also be useful additions for snacks throughout the day. There’s no need to overcomplicate it, and use familiar foods that you enjoy, and that fit easily around your schedule can be a great place to start,”
She goes on to say, “I’d always encourage people to think about variety,” says Melissa. “You can mix and match different foods depending on what you like and what suits your day. A lunchbox doesn’t have to look like a professional athlete’s meal plan, it can be simple, nutritious as well as satisfying.”
Melissa’s lunchbox picks
Melissa has also revealed her top lunchbox picks for busy days of training and high-impact activity.
Chicken and grain salad
“A chicken and grain salad is a filling option for lunch, combining protein from the chicken with carbohydrates from the grains. It’s also something that can be prepared ahead of time and packed easily for a busy day.”
Spicy chicken wrap
“A chicken wrap is another practical choice when you’re eating between sessions. It combines protein from the chicken with carbohydrates from the wrap and is easy to prepare and eat on the go.”
Quinoa and black bean salad
“For a plant-based option, a quinoa and black bean salad can be a great addition to a lunchbox. It combines protein and carbohydrates, while adding vegetables can bring more variety to the meal.”
Bananas, apples and blueberries
“Fruit such as bananas, apples and blueberries is easy to pack and can be enjoyed throughout the day, either alongside a meal or as a simple snack.”
Nuts and seeds
“Nuts and seeds are a convenient addition to a lunchbox and can be used as a snack or added to foods such as salads, yoghurt or porridge. They can be a convenient addition to a lunchbox.”
Crackers and hummus
“Crackers with hummus can be a simple option to have between meals or training sessions, bringing together carbohydrates from the crackers with protein and unsaturated fats from the hummus.”
What to eat after a long day of training
And as for what to eat at the end of the day? Melissa’s got that covered too:
“After a long training session, I would keep post-exercise eating simple and practical. If dinner is still a couple of hours away, a snack such as Greek yoghurt with banana and berries, wholegrain crackers with hummus, or fruit with a handful of nuts can be an easy option.. For example, yoghurt provides protein, while banana, berries and wholegrain crackers provide carbohydrates, and nuts and hummus nuts and hummus can add variety to the meal.
“When you sit down to dinner, familiar meals such as chicken with rice and vegetables, salmon with potatoes and greens, or a chicken or tofu stir-fry can all work well.
“You don’t need a completely separate ‘post-workout’ menu, particularly if you’re fitting training around a busy day. It’s about looking at the bigger picture, considering when you’ll next eat and choosing foods that work for you and your routine.”
Ultimately, Melissa says that preparing food in advance and choosing familiar, practical options can make it easier to eat well and plan meals and snacks around a busy training schedule.
“Whether you’re preparing for a day of rehearsals, a HYROX session or simply fitting a workout around work and family life, the same principles apply. Plan ahead, take foods you enjoy and think about what will be practical to eat throughout the day. You don’t need a complicated meal plan around training, work and family life. a well-prepared lunchbox with a variety of familiar foods can be a simple place to start.”
Charlotte is the founder and editor-in-chief at Your Coffee Break magazine. She studied English Literature at Fairfield University in Connecticut whilst taking evening classes in journalism at MediaBistro in NYC. She then pursued a BA degree in Public Relations at Bournemouth University in the UK. With a background working in the PR industry in Los Angeles, Barcelona and London, Charlotte then moved on to launching Your Coffee Break from the YCB HQ in London’s Covent Garden and has been running the online magazine for the past 10 years. She is a mother, an avid reader, runner and puts a bit too much effort into perfecting her morning brew.
