Feed Zone Table

Family-Style Meals to Nourish Life and Sport

By Biju Thomas, Dr. Allen Lim


Serving up everything from drinks to dessert, Feed Zone Table offers 100 family-style meal recipes to help athletes reconnect with friends and family.

In stock


In their third cookbook, Feed Zone Table, chef Biju Thomas and Dr. Allen Lim offer over 100 all-new recipes to bring friends and family to the table in a way that nourishes life and sport.

Lim and Thomas will inspire your family-style dinners with a delicious line up of drinks, starters, main courses, side dishes, fresh sauces, and desserts. Biju rolls out easy techniques for making flavorful food that’s fun to prepare and share.

Enjoying dinnertime and eating well will nourish you, your family and friends–and your sports performance. Science shows it’s not just what we eat that matters; eating together matters, too. Dr. Lim saw these benefits first-hand while working with professional athletes and shares new research on how social meals benefit everyone. Lim reveals why it matters–what science has to say about food, camaraderie, performance, and the pivotal role that the dinner table can play in an athlete’s preparation.

Feed Zone Table brings over 100 new recipes to the popular Feed Zone series which includes The Feed Zone Cookbook and Feed Zone Portables. Included in the new Feed Zone Table:

  • The Science Behind Social Meals
  • 30+ Drinks, Starters, Sides, Salads, and Soups
  • 35+ Poultry, Seafood, Pork, Beef, Lamb, and Bison Dishes
  • 6 Meatless Dishes
  • 40+ Sweets, Oils & Dressings, Sauces & Spices
  • 15+ New Cooking Techniques
  • Quick & Easy Recipes, Nutrition Facts, Index

Sports are often an escape from life, but Feed Zone Table is a warm invitation back to the table. We perform best when we nourish our bodies and feed our souls. Bring great food and people together and you’ll feel the difference.

Try sample recipes, read interviews, and see how professional athletes use the Feed Zone method on this Feed Zone page.

Feed Zone Table: Family-Style Meals to Nourish Life and Sport
Biju Thomas and Allen Lim, PhD
Hardcover with full-color interior and photographs throughout.
6 5/8″ x 8 ¼”, 320 pp., $24.95, 9781937715403

Feed Zone Table: Family-Style Meals to Nourish Life and Sport

Biju Thomas, Dr. Allen Lim

Hardcover with dustjacket Full-color interior and photographs throughout.

Shipping Dimensions: 6.63in x 8.25in x 1.25in 320pp $24.95, Inventory 9781937715403, Shipping 2.3lbs

Foreword by Jason Donald


Introduction: Where to Sit, Social Fuel, Five-Ring Fever, Copernican Shift, Eating Together, Head Count, Diet-Health Paradox, Loneliness, “We” Versus “I”, Cultural Dilemma, Nutritional Pragmatism, The Last Word


Eat & Cook
Sides, Salads, Soups
Beef, Lamb, Bison
Oils & Dressings
Sauces & Spices

Nutrition Facts
About the Authors

Preview book.

“While Thomas and Lim’s previous two cookbooks were focused on improving athletic performance, the new Feed Zone Table focuses more broadly on healthy, family-style recipes. You’ll still be eating things in line with your athletic ambitions, but your loved ones will get to join you.” — VeloNews magazine

“Great ideas for athletes who love to share their eats.” – Women’s Running magazine

“The focus of Feed Zone Table is the importance of nourishment, with friends and family, at a table… The ingredient lists are fairly short and the methods are explained in terms that even the amateur cook could tackle with ease.” — Delicious Living magazine

“The third book of the Feed Zone trilogy celebrates the joy—and necessity—of cooking and eating together… Beyond the recipes and new techniques, however, it’s Lim’s stirring introduction that will inspire you to cook, and hopefully eat together, with your family.” — 5280 magazine

“Thomas and Lim present 100 new recipes to reconnect training athletes with family and friends. Evidence suggests that when we are happy, we are faster, stronger and have longer careers, so it’s only fitting that Feed Zone Table refers to its recipes as ‘social fuel’. The recipes in Feed Zone Table require simple, accessible ingredients and little culinary skill, and are sure to tempt you back into the kitchen like they did our testers.” — Endurance Review

“I really am not a cookbook chef, but sometimes a cookbook manages to win me over. Feed Zone Table is one of those rare exceptions and the my biggest problem with this well-photographed book is that I can’t make my mind up what to prepare as there are simply too many intriguing choices.”— Slowtwitch.com

“This addition to the Feed Zone Series is as much about delicious food as it is about helping committed athletes use mealtime to break through the isolation that often comes with a life filled with intensive training, competition, and travel. Of course, this hardcover is just as relevant for weekend warriors as it is for professional athletes. Sharing meals with friends and family–according to co-author Dr. Allen Lim–is just as important to our well-being and performance as the nutritional value of the meals, and this book promises flavorful dishes that are easy to prepare and share.” — BIKE magazine

“While training often takes you away from the dinner table, Feed Zone Table encourages you to get back to eating together.” — Triathlete magazine

“At Ella, we are big fans of anything chef Biju Thomas and Dr. Allen Lim cook up. From Skratch Labs to rice cake portables to their cooking books, homemade ride fuel has never tasted so good.

Their latest cookbook, however, focuses as much on good people as it does on good food.” — CyclingTips.com / Ella Eats

“The 100 recipes in Feed Zone Table can help you ride faster, but that’s not really why Lim and Thomas collected them. They want you to make these meals and eat them with friends and family. If you eat with others, you will be happier. And, Lim says, if you are happy, you will perform better.” — Canadian Cycling magazine

“Anyone who is regularly involved in endurance sports like running thinks about what to eat, when to eat it, what to avoid, how much to take in, etc. Think you’re approaching your run fueling the right way? One athlete and sports physiologist is out to prove you wrong. In fact, he’s written a book about it with recipes to solve all your nutrition problems. Feed Zone Table is more than just a recipe book. It comes with 250 pages of ideas for meals, snacks, drinks and sauces but with a 40-page introduction, runners can understand a bit about Lim’s back story as well as this approach to nutrition. In other words, it’s a cook book and a narrative rolled into one.” — Canadian Running

“Biju Thomas and Allen Lim have crafted recipes that will fuel the most grueling workout but are still approachable for home chefs and can be enjoyed by everyone, regardless of athletic proclivity…Feed Zone Table is geared for optimal sports nutrition in a family-friendly way. Personalize this cookbook to your family’s needs and enjoy the company around your table eating good food.” — Vail Daily

“Dinner is often the most social meal of the day, but that doesn’t mean athletes—both casual and serious—can’t have fun with family and friends and still stick to nourishing (and delicious) foods.” — Denver Life

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