Diet plan grocery list
Black beans
Avocado
Corn tortillas
Chicken breast
Quinoa
Sweet potatoes
Spinach
Eggs
Almonds
Greek yogurt
Salmon
Brown rice
Tomatoes
Chia seeds
Lime
Mango
Jicama
Papaya
Oats
Kale
Carrots
Beef sirloin
Jalapeños
Bell peppers
Cottage cheese
Cilantro
Onion
Garlic
Pineapple
Cucumber
Coconut water
Peanut butter
Blueberries
Diet plan overview
The mexican diet plan for runners is tailored to support the high energy demands of running with nutrient-rich, endurance-boosting foods. It incorporates complex carbohydrates for sustained energy, found in dishes like enchiladas with whole grain tortillas and hearty bean soups. Protein sources such as lean beef and chicken are also emphasized to aid in muscle recovery and growth.
Hydration is key, with a focus on beverages that replenish electrolytes, like agua frescas made with natural fruit juices. This diet ensures that runners have the fuel they need to perform at their best, with flavors that make every meal a reward for hard work.
Foods to eat
- Complex Carbohydrates: Energy bars made with oats and fruits, providing long-lasting energy for running.
- Lean Proteins: Chicken fajitas and shrimp tacos, essential for muscle repair and growth.
- Electrolyte-Rich Foods: Freshly squeezed lime juice and coconut water, vital for hydration and electrolyte balance.
- Iron-Rich Foods: Spinach enchiladas and beef taquitos, important for oxygen transport during long runs.
- Healthy Fats: Guacamole and nuts, providing sustained energy and reducing inflammation.
✅ Tip
Boost your running performance with enchiladas filled with sweet potatoes and black beans—excellent for energy and recovery.
Foods not to eat
- Heavy Cream Sauces: Nachos with creamy sauces and cheese-heavy dishes, which can cause digestive issues during runs.
- Deep-Fried Foods: Fried fish tacos and churros, which are high in unhealthy fats and slow down digestion.
- High-Fiber Foods Pre-Run: Whole beans and heavy salads, which can cause gastrointestinal discomfort during exercise.
- Simple Sugars: Sugar-laden desserts and sodas, which can lead to energy spikes and crashes.
- Excessively Salty Snacks: Salted chips and cured meats, which can lead to dehydration and imbalanced electrolytes.
Main benefits
Specifically formulated for the high energy demands of runners, the mexican diet plan for runners focuses on carbohydrates and proteins that fuel long-distance endurance. Dishes rich in complex carbs and lean proteins, like bean burritos and chicken enchiladas, provide sustained energy and muscle repair. The inclusion of fresh juices and smoothies helps in quick hydration and recovery. This diet plan not only powers your runs but also infuses them with the zest of Mexican gastronomy.
📊 Nearly three-quarters of Americans are cutting back on sugar (Source)
How to budget on this diet plan
Carbs are crucial, so stock up on inexpensive sources like potatoes and whole grain tortillas. Use beans and eggs for affordable, high-quality protein to aid muscle recovery. Make your own energy bars or bites with oats, honey, and nuts—much cheaper than store-bought. Hydrate economically by skipping sports drinks in favor of water with a splash of citrus for flavor. Plan and prep meals weekly to focus spending on needed ingredients and minimize waste.
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Meal plan suggestion
7-Day Meal Plan for Mexican Diet Plan for Runners
Day 1
- Breakfast: Greek yogurt with blueberries and chia seeds
- Lunch: Chicken breast, quinoa, and spinach salad with lime dressing
- Dinner: Grilled salmon, sweet potatoes, and steamed kale
- Snack: Pineapple and jicama slices
Day 2
- Breakfast: Oatmeal topped with mango and almonds
- Lunch: Beef sirloin, brown rice, and bell peppers stir-fry
- Dinner: Black beans, corn tortillas, avocado, and tomato salsa
- Snack: Cottage cheese with cucumber slices
Day 3
- Breakfast: Scrambled eggs with spinach and jalapeños
- Lunch: Salmon, quinoa, and kale salad
- Dinner: Chicken breast, sweet potatoes, and steamed carrots
- Snack: Papaya and coconut water
Day 4
- Breakfast: Greek yogurt with pineapple and chia seeds
- Lunch: Beef sirloin, brown rice, and sautéed onions and bell peppers
- Dinner: Black beans, corn tortillas, and avocado with lime
- Snack: Mango and almonds
Day 5
- Breakfast: Oatmeal with blueberries and peanut butter
- Lunch: Grilled chicken breast, quinoa, and cucumber salad
- Dinner: Salmon, sweet potatoes, and spinach
- Snack: Cottage cheese with carrot sticks
Day 6
- Breakfast: Scrambled eggs with kale and tomatoes
- Lunch: Beef sirloin, brown rice, and steamed carrots
- Dinner: Black beans, corn tortillas, avocado, and cilantro salsa
- Snack: Papaya and coconut water
Day 7
- Breakfast: Greek yogurt with mango and chia seeds
- Lunch: Grilled chicken breast, quinoa, and kale salad
- Dinner: Salmon, sweet potatoes, and steamed spinach
- Snack: Pineapple and jicama slices
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by Zuzanna Kędziora
- Published on May 22, 2024
- Updated on Nov 1, 2024