As Strictly Come Dancing returns to screens, Melissa Cohen, Head of Nutrition and Training at Vitabiotics, has shared practical advice on preparing meals for long days of rehearsals or high-intensity training. A qualified nutritional therapist with more than 17 years of experience, she focuses on simple, familiar foods that support energy without complication.
Breakfast for a busy day
Starting the day with a suitable breakfast can provide a foundation for a busy schedule. Cohen explains the value of choosing familiar foods that are practical before exercise. “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 and considering how much time you have before you start exercising,” she says.
Fuelling up before exercise
Before exercise, the emphasis shifts to easily digestible, carbohydrate-rich options that remain convenient. “Fruit such as a banana, bircher muesli, crackers, or an oat-based snack can be practical options,” Cohen notes. “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 have a more substantial meal containing a mix of protein and carbohydrates, with nuts, seeds, eggs, and simple fruits such as bananas or berries. Ultimately, it’s about finding what feels comfortable for you and works with your training schedule.”
Packing for a full day of training
For a full day of activity, whether preparing for a HYROX event or a race day, Cohen advises planning a selection of portable foods rather than relying on a single snack. “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 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. Using familiar foods that you enjoy and that fit easily around your schedule can be a great place to start.”
Cohen adds: “I’d always encourage people to think about variety. 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, and satisfying.”
Cohen’s lunchbox picks
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 can also 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.”
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.”
Recovery after training
After training, Cohen keeps recovery practical. “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 can add variety to the meal.”
Cohen continues: “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, preparing food in advance and choosing familiar options can make it easier to eat well around a demanding 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. A well prepared lunchbox with a variety of familiar foods can be a simple place to start.”