The Ultimate Post-Run Breakfast

Roasted Veggie Grain Bowl

When the trail ends, your recovery begins.

This warm, nutrient-dense grain bowl is everything your body needs after a run — rich in protein, complex carbs, and natural anti-inflammatory ingredients that help you bounce back stronger.

Whether you're tackling steep climbs or cruising easy miles, this is the kind of recovery fuel that earns a spot in your regular routine.

Why This Bowl Works for Runners

• Anti-Inflammatory Power
  Beets and broccoli are packed with antioxidants to help reduce post-run soreness.

• Carbs + Protein Combo
  Acorn squash and quinoa replenish glycogen, while black beans and eggs provide 21g of protein to rebuild muscle.

• Meal-Prep Friendly
  Roast once, reheat all week. Ideal for busy training blocks or early-morning runs.

Ingredients (Serves 4)

For the bowl:

• 1 small acorn squash, peeled and cubed

• 2 small beets, peeled and cut into wedges

• 2 cups broccoli florets

• 1 tbsp olive oil

• 1 cup cooked quinoa

• 1 (15 oz) can black beans, rinsed

• 4 large eggs

• Salt + pepper, to taste

For the tahini sauce:

• 2 tbsp tahini

• Juice of ½ lemon

• 1 small garlic clove, grated

• 2 tbsp water

• Pinch of salt

Instructions

1. Roast the Veggies

   • Preheat oven to 425°F (220°C).

   • Toss squash and beets with olive oil and spread on a baking sheet.

   • Roast for 30 minutes. Add broccoli during the last 15 minutes.

2. Cook the Eggs

   • Simmer eggs for 6 minutes for jammy yolks.

   • Transfer to an ice bath to stop cooking.

   • For firmer yolks, cook 2 minutes longer.

3. Make the Sauce

   • Whisk together tahini, lemon juice, water, garlic, and salt until smooth.

4. Assemble the Bowl

   • Add a scoop of quinoa and black beans to each bowl.

   • Top with roasted veggies, halved egg, and drizzle with tahini sauce.

   • Season with salt and pepper to taste.

Tips

• Add Healthy Fats: Try avocado slices or a sprinkle of pumpkin seeds.

• Vegan Option: Sub in tofu or tempeh for the egg.

• Batch Prep: Store ingredients separately in the fridge and assemble within 5 minutes.

Worth the Run, Every Time

This is more than just a healthy breakfast — it’s a strategic recovery meal designed to help you run stronger tomorrow.