Sweet Potato and Black Bean Burrito Bowl for Triathlon Lunch

Why This Recipe Works for Athletes

This burrito bowl is a high-carbohydrate, high-fibre lunch that sustains energy levels through an afternoon training session without causing the energy spike and crash of simpler carb sources. The combination of sweet potato (slow-release carbs), black beans (protein and fibre), and brown rice delivers a broad nutritional profile that supports both fuelling and recovery. It works equally well as a meal prep dish — it scales easily and keeps well in the fridge for three to four days, making it ideal for busy training weeks.

Ingredients

  • 1 medium sweet potato (approx. 250g), diced into 2cm cubes
  • 200g cooked brown rice (or 80g dry weight)
  • 1 x 400g tin black beans, drained and rinsed
  • 1 red pepper, diced
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tbsp olive oil
  • 1 lime, juice only
  • 2 tbsp natural yoghurt
  • Small handful fresh coriander or flat-leaf parsley

Instructions

  1. Preheat oven to 200°C. Toss diced sweet potato with olive oil, cumin, and smoked paprika. Spread on a baking tray and roast for 20-25 minutes until golden and tender.
  2. While the sweet potato roasts, cook the brown rice according to packet instructions (or use pre-cooked rice for a 5-minute version).
  3. Add the diced red pepper to the roasting tray for the final 10 minutes, alongside the sweet potato.
  4. Warm the black beans in a small saucepan over medium heat for 3-4 minutes. Season with a pinch of salt and a squeeze of lime juice.
  5. To assemble: layer rice in a bowl, then roasted sweet potato and pepper, then black beans. Dollop natural yoghurt on top, squeeze over remaining lime juice, and scatter fresh herbs. Serve immediately or portion into containers for meal prep.

Nutrition Notes

Per serving: approximately 520 calories, 18g protein, 88g carbohydrates, 10g fat, 14g fibre. The high fibre content means this is best consumed at least 2-3 hours before an intensive training session to allow digestion. For a higher protein version, add 150g of grilled chicken, tinned tuna, or a halloumi slice. For a fully plant-based meal with complete amino acids, serve alongside 30g of pumpkin seeds sprinkled on top.

Prep time: 30 minutes | Servings: 2