Fueling Through Winter Training: Easy, Cozy Meal Prep for Gymnasts

Winter training can be one of the most demanding phases of the gymnastics year. Practices are long, intensity is high, and meets are here. All while motivation, daylight, and energy can feel a little lower than usual.

During this time of year, fueling often becomes an afterthought. Between school, practice, traveling to competitions on weekends, and fitting in busy family schedules in between, many gym families find that their once thought out meals turn into something quick, repetitive, or skipped altogether. And while that might feel manageable in the moment, nutrition that doesn't quite keep up with the demands of competition season it’s one of the biggest reasons gymnasts feel more tired, sore, and rundown as winter training progresses.

That’s where simple, cozy meal prep comes in. Not complicated meal plans. Not “perfect” eating. Just realistic, warm, satisfying meals that support energy, recovery, and performance without adding more stress to your week.

Why Meal Prep Is a Game-Changer for Gymnasts (Especially in Winter)

Meal prep isn’t about rigid meal plans or eating the same meal over and over every day. For gymnasts, it’s about making adequate fueling consistent.

Here’s why it works so well during winter training:

• Energy demands are higher

  • Intense training + demands of competition + recovery = higher energy needs

  • Having meals ready helps ensure gymnasts are actually eating enough.

• Warm, filling meals improve satisfaction

  • Cozy foods like soups, casseroles, and bowls are more satisfying than cold or “snack-only” meals, which helps prevent under-fueling

• Regular meals with carbs, protein, and fats help muscles repair and reduce lingering aches, leading to better recovery and less soreness through the season.

• Less decision fatigue

  • When food is already prepared and expectations for meals are set ahead of time, gymnasts are more likely to eat consistently, especially after late practices.

• More fuel at the right times

  • Meal prep makes it easier to have pre-practice meals, recovery meals, and snacks ready when the body actually needs them

The goal isn’t perfection. It’s supporting training with enough fuel, often enough.

What Makes a “Good” Winter Meal for Gymnasts?

When thinking about cozy winter meals, aim for:

• 🍚 Carbohydrates for energy and endurance

• 🍗 Protein for muscle repair and strength

• 🥑 Fats for fullness and sustained energy

• 🌱 Color and variety for micronutrients (without overthinking it)

Most meals don’t need to be fancy, they just need to be adequate and filling.

Cozy, Easy Meal Prep Recipes for Gymnasts

1. Chicken & Rice Soup (Slow Cooker or Stovetop)

Easy to digest, high-carb, comforting, and great for recovery days

Ingredients:

• 1½ lbs chicken breasts or thighs

• 1 cup uncooked rice

• 6-8 cups chicken broth

• 2 carrots, chopped

• 2 celery stalks, chopped

• 1 small onion, diced

• Salt, pepper, garlic to taste

Instructions:

1. Add everything except rice to a heavy bottom pot, slow cooker/crockpot, or pressure cooker / instapot

2. Cook:

   - simmer on stovetop 45–60 minutes

   - cook on low 6-8 hours in the crockpot

   - set the instant pot time to 13 minutes, then use natural release for 10 minutes,

3. Shred chicken, add rice, cook until tender (approx. 15-20 minutes)

💡 Serve with bread, crackers, or toast for extra carbs

2. High-Protein Turkey Chili

This dish has it all! Protein + carbs + fiber = filling and great for leftovers

Ingredients:

• 1 lb ground turkey or beef

• 1 can black beans

• 1 can kidney beans

• 1 can diced tomatoes

• 1 cup corn

• 2 bell peppers (+ 1 jalapeno if desired), diced

• 1 onion, diced

• 2T tomato paste

• 2 28oz cans of tomato puree

• Chili seasoning (chili powder, paprika, cumin, coriander, garlic powder, onion powder, cayenne pepper for extra spice)

• Salt and Pepper

Instructions:

1. Add peppers and onions to a large, heavy bottom pot with a little bit of olive oil. Cook 5 minutes, until they start to soften.

2. Add in the meat and brown

3. Add in the beans, tomato paste, and seasoning. Mix to combine and allow to cook 2-3 minutes

4. Add in the tomato pure.

5. Bring to a boil and reduce to a simmer 30–40 minutes (or longer if desired).

💡 Serve over rice or with cornbread and top with cheese, sour cream, and avocado!

3. Tortellini and Sausage Soup

This soup is sure to be your newest winter obsession. Packed with protein, carbs, and color, this meal is perfect for a hearty lunch or post-practice meal.

Ingredients

• 1 lb mild Italian sausage (ground or links cut into 1/2 slices)

• 1 yellow onion, chopped

• 3 carrots, chopped

• 3 stalks celery, chopped

• 1/2 tsp ground black pepper

• 2 tsp Italian seasoning

• 1 tsp salt

• 1 tsp fennel seed, lightly crushed

• 6 oz tomato paste

• 1/2 cup all-purpose flour

• 7 cups chicken or vegetable broth (or bone broth for added protein)

• 20 oz cheese tortellini (fresh or frozen)

• 2 cups heavy cream, half-and-half, or coconut cream

• 2 cups fresh spinach

• 1/2 cup grated Parmesan + plus more for serving

Instructions

1. In a large stockpot over medium high heat, add onion and sauté for 1 minute. Then add the sausage. Cook for a minute, then add spices. Continue to cook until almost browned.

2. Add carrots, and celery. Sauté about 5 minutes, until the vegetables begin to soften.

3. Stir in tomato paste. Cook for another 5 minutes, until fragrant.

4. Sprinkle in the flour and stir for 1 minute (it will look dry, just keep stirring so it doesn’t burn).

5. Gradually pour in the broth, stirring well. Bring to a boil, then reduce to a simmer for 15 minutes.

6. Stir in cream, tortellini, and spinach. Simmer until the tortellini is tender, about 2-3 minutes.

7. Finish with Parmesan and stir until melted. Serve hot with extra cheese on top.

4. Chicken Alfredo & Broccoli Rice Casserole 

This all in one meal is easy, comforting, and satisfying, and sure to be a new family favorite!

Ingredients:

• 6 cups fresh broccoli florets (or frozen, thawed and drained)

• 3 cups cooked brown rice (pre-cooked or par cooked from a microwavable bag)

• 1 1/4 cups Alfredo sauce

• 1/2 cup half-and-half

• 1 tablespoon all-purpose flour

• 1 (1 1/4-pound) chicken breast, diced into cubes

• 1 tablespoon onion-and-herb seasoning

• 1 teaspoon garlic powder

• 1/2 teaspoon ground pepper

• 1/4 teaspoon salt

• 1 (8-ounce) package shredded Italian cheese blend

Instructions:

1. Preheat oven to 375°F.

2. Lightly coat a 9-by-13-inch baking dish with cooking spray or olive oil. Stir broccoli, rice, Alfredo sauce, half-and-half and flour together in the prepared dish until well combined.

3. Top the mixture evenly with chicken.

4. Sprinkle with onion-and-herb seasoning, garlic powder, pepper and salt. Sprinkle evenly with cheese. Cover tightly with foil.

5. Bake until a thermometer inserted into the chicken registers 165℉ and the cheese is melted, about 45 minutes. Let stand for 10 minutes before serving.

5. Baked Pasta with Meat Sauce

This family favorite is a great high-carb meal that is, easy to portion and reheats well after practice

Ingredients: (~6 portions)

• 1 lb pasta (ziti or rigatoni shapes work best)

• 1 lb ground beef, turkey, or sausage

• 1 15oz can diced tomatoes

• 1 large onion, diced

• 1 jar marinara sauce

• Mozzarella cheese, shredded

• Parmesan cheese

Instructions:

1. Cook pasta according to the directions on the box. Drain and set aside.

2. In the same pot, sweat down the onion in a tablespoon of olive oil, 3-4 minutes. Then add in the meat and brown.

3. Add in the tomato sauce, cooked pasta and half the mozzarella cheese. Mix to combine

4. Transfer pasta mixture to a deep baking dish. Top with the remainder of mozzarella cheese and parmesan cheese.

5. Bake at 375°F for 20–25 minutes

6. Sheet Pan Chicken & Roasted Potatoes

This recipe is simple, balanced, and great for bowl-style meals.

Ingredients:

• Chicken thighs or breasts

• Your favorite potato, cut into 1in cubes (ex. fingerling, red, sweet, etc.)

• Your favorite roasting vegetables (ex. carrots, brussels sprouts, broccoli, cauliflower, spinach, bell peppers, tomatoes, zucchini, onion)

• Olive oil

• Salt, pepper, garlic powder, mixed herbs seasoning

Instructions:

1. Toss everything with oil and seasoning in a bowl: start with the potatoes and vegetables, remove to a sheet tray, then repeat the process with the chicken

2. Place everything on a large sheet pan and spread out evenly

3. Roast at 400°F for 35–45 minutes (until chicken is cooked through and the potatoes soft)

4. Serve with a side salad and your favorite dressing!

7. Freezer-Friendly Burritos

Perfect for busy nights or post-practice meals.

Ingredients: (makes 10-12 burritos)

• 10–12 medium tortillas

• 3–4 cups cooked rice

• 2–3 cups beans, drained and rinsed

• 1–1.5 lbs shredded chicken or beef (precooked, rotisserie, or done in the slowcooker or pressure cooker)

• 2 bell peppers, sliced

• 1 onion, sliced

• 1 head lettuce

• taco seasoning

• 1-2 cups shredded cheese

• your preferred sauce (ex. hot sauce, sour cream, chipotle ranch, tomatillo sauce, etc.)

Instructions:

1. In a large pan, cook the peppers and onions until soft, about 20 minutes

2. Add the shredded chicken to a bowl and mix with taco seasoning

3. Lay out a sheet of tin foil topped with a sheet of parchment paper. Lay a tortilla on top

4. Layer rice and beans onto tortilla. Add shredded chicken, peppers and onions, and top with cheese, lettuce and optional sauce of choice 

5. Wrap tightly and freeze

6. Reheat in microwave (remove foil first) or oven

8. Cozy Breakfast Prep: Baked Oatmeal

This warm, carb-rich breakfast is easy to eat before school or early morning practices

Ingredients:

• 3 cups steel cut oats

• 2 cups milk (with protein ex. cow's milk, lactaid, Fairlife, protein + almond milk)

• 2 eggs

• 1/4C Maple syrup or honey

• Fruit of choice (bananas, berries, apples)

• 2 tbsp Chia seeds

• 1/4C chopped nuts (ex. almonds, pecans, etc.) if desired

• additional seasonings: cinnamon, vanilla, pumpkin pie spice, etc.

Instructions:

• Mix all ingredients in a large bowl

• Pour into a lined baking pan

• Bake at 375°F for 30–35 minutes, depending on your desired texture (less time for a more soft bake, more time for a more firm bake). Pro tip: broil for 5 minutes at the end to crisp up the top

💡 Serve with Greek yogurt, extra fruit, or nut butter to add extra nutrients and make it more satisfying!

Winter training is not the time to “wing it” with food. It’s the time to support the work your body is doing — building strength, power, and consistency for competition season.

Meal prep doesn’t have to be all-or-nothing. 

Even preparing one or two meals ahead can make a noticeable difference in energy, recovery, and how gymnasts feel walking into practice.

Warm food. Enough fuel. Less stress.

That’s winter fueling done right.