The Fed Diabetic Runner

Simple, budget-friendly, and perfect for runners

🛒 Ingredients:

• 1 lb ground beef (or turkey/chicken/sausage)
  
• 1 egg
  
• 1/2 cup gluten-free breadcrumbs (or crushed gluten-free crackers / oats)
  
• 1/4 cup grated parmesan (optional but recommended)
  
• 2 cloves garlic, minced
  
• 2 tbsp chopped parsley (or 1 tsp dried)
  
• 1 tsp salt
  
• 1/2 tsp pepper
  
• 1 tsp Italian seasoning
  
• 2–3 tbsp milk (or dairy-free alternative)

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👩‍🍳 Instructions

• Preheat oven to 400°F
  
• Mix everything together
  
• In a large bowl, combine all ingredients. Don’t overmix—just enough to combine.
  
• Form meatballs. Roll into golf ball-sized portions (about 1–1.5 inches)
  
• Place on a lined baking sheet. Bake for 18–20 minutes until cooked through.
  
• Optional (but worth it):
  Toss in your favorite marinara sauce and simmer for 5–10 minutes

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🔥 Quick Skillet Option

• Brown meatballs in a pan with olive oil
  
• Add sauce and simmer 15 minutes

👉 Great for a one-pan, minimal cleanup meal

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🧠 Why This Works (Especially for Runners)

• Protein → muscle repair
  
• Simple carbs (if paired with pasta/rice) → recovery fuel
  
• Salt + seasoning → helps replenish electrolytes

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🏃‍♀️ Easy Pairings

• Gluten-free pasta + marinara
  
• Rice + roasted veggies
  
• Zucchini noodles (lighter option)
  
• Meal prep bowls for the week

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💡 Budget & Prep Tips

• Use oats instead of GF breadcrumbs to save money
  
• Double the batch and freeze half
  
• Pre-roll and freeze raw for quick future meals

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🧬 Fed Diabetic Runner Tip

Pair with a balanced carb source (rice, potatoes, GF pasta) to keep energy steady—especially after long runs or before shifts.