7 Day diet plan for runners
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Oatmeal
Bananas
Greek yogurt
Eggs
Whole grain bread
Chicken breast
Salmon fillets
Brown rice
Quinoa
Spinach
Sweet potatoes
Avocados
Blueberries
Strawberries
Almonds
Walnuts
Cottage cheese
Broccoli
Carrots
Tomatoes
Bell peppers
Oranges
Apples
Kiwis
Hummus
Whole grain pasta
Lean beef
Tofu
Lentils
Olive oil
Flaxseeds
Chia seeds
Protein powder
Diet plan overview
The 7 Day Diet Plan for Runners is structured to fuel long runs and recovery. It's rich in complex carbohydrates for energy and lean proteins for muscle repair. Foods like oatmeal, bananas, and sweet potatoes are included to provide sustained energy, while chicken and fish aid recovery.
Hydration is also a key component, with a focus on water and electrolyte-rich drinks to maintain optimal performance. This plan is tailored to meet the high energy demands of serious runners.
Foods to eat
Carbohydrates: Whole grain breads, pasta, and cereals; provide the necessary energy for endurance.
Lean Proteins: Chicken, fish, and legumes; essential for muscle repair and recovery.
Healthy Fats: Avocados, nuts, and seeds; important for long-term energy and joint health.
Electrolytes: Bananas and sweet potatoes; rich in potassium and other minerals that help in hydration and muscle function.
Hydration: Plenty of water, sports drinks with electrolytes, and natural juices to stay hydrated.
✅ Tip
Foods not to eat
High-Fat Foods: Greasy and fried foods; can slow digestion and cause discomfort during running.
Heavy Dairy Products: High-fat milk, cream, and cheese; can be hard to digest before a run.
High-Fiber Foods: Excessive intake of fibrous vegetables or grains close to running; may lead to gastrointestinal distress.
Sugary Snacks: Can lead to quick spikes and falls in energy levels, which is not ideal for endurance activities.
Alcohol: Can dehydrate the body and impair muscle recovery.
Main benefits
The 7 day diet plan for runners provides optimal fuel for endurance and performance, balancing carbohydrates, proteins, and fats. It includes meals timed to enhance energy levels during runs and aid recovery afterward. Hydration and electrolyte balance are also prioritized to maintain peak physical condition.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Meal plan suggestion
Day 1
- Breakfast:Oatmeal with blueberries, chia seeds, and a spoon of Greek yogurt
- Lunch:Grilled chicken breast with quinoa and spinach salad
- Dinner:Whole grain pasta with lean beef meatballs and tomato sauce
- Snack:Apple slices with almond butter
Day 2
- Breakfast:Greek yogurt with strawberries, flaxseeds, and a drizzle of honey
- Lunch:Lentil soup with carrots, tomatoes, and bell peppers
- Dinner:Baked salmon fillets with a side of roasted sweet potatoes and broccoli
- Snack:Cottage cheese with sliced kiwis
Day 3
- Breakfast:Scrambled eggs with spinach and whole grain bread
- Lunch:Tofu stir-fry with brown rice and mixed vegetables (bell peppers, broccoli, carrots)
- Dinner:Grilled lean beef steak with quinoa and avocado salad
- Snack:A handful of walnuts and an orange
Day 4
- Breakfast:Smoothie with banana, protein powder, Greek yogurt, and a handful of spinach
- Lunch:Hummus with whole grain pita bread and a raw vegetable platter (carrots, bell peppers, tomatoes)
- Dinner:Chicken breast baked in olive oil with sweet potato mash and steamed broccoli
- Snack:Almonds and blueberries
Day 5
- Breakfast:Oatmeal pancakes topped with sliced strawberries and a dollop of cottage cheese
- Lunch:Quinoa salad with avocado, cherry tomatoes, and grilled salmon
- Dinner:Stir-fried beef with broccoli, bell peppers, and a side of brown rice
- Snack:Greek yogurt with mixed nuts (almonds, walnuts) and honey
Day 6
- Breakfast:Chia pudding made with almond milk, topped with kiwi and banana slices
- Lunch:Lentil and vegetable stew with spinach and tomatoes
- Dinner:Grilled tofu with a side of quinoa and roasted carrots
- Snack:An apple and a handful of walnuts
Day 7
- Breakfast:Egg white omelet with spinach, tomatoes, and onions (made with olive oil)
- Lunch:Brown rice bowl with grilled chicken, avocado, and mixed greens
- Dinner:Baked salmon with a side of sweet potato fries and steamed green beans
- Snack:Cottage cheese with sliced oranges and a sprinkle of flaxseeds
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
Fact-checked
