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Nut-free diet plan for runners

If you're a runner and need to steer clear of nuts, a nut-free diet plan can keep you on track. Cutting out nuts can reduce potential allergens that might affect your performance and recovery. Plus, there are plenty of nutritious, nut-free foods that can fuel your runs and help you reach your goals.

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Diet plan grocery list

  • Chicken breast
  • Brown rice
  • Spinach
  • Blueberries
  • Greek yogurt
  • Sweet potatoes
  • Salmon fillets
  • Quinoa
  • Eggs
  • Avocado
  • Broccoli

  • Apples
  • Cottage cheese
  • Whole grain bread
  • Lean ground turkey
  • Carrots
  • Strawberries
  • Oatmeal
  • Bell peppers
  • Bananas
  • Zucchini
  • Milk

  • Chia seeds
  • Tomatoes
  • Lean beef steak
  • Cauliflower
  • Oranges
  • Green beans
  • Tofu
  • Kale
  • Black beans
  • Asparagus
  • Pears

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Article Reviewed
• Written by our editorial team.
• Published on June 5, 2024.
• Updated on August 8, 2024.

Diet plan overview

A nut-free diet plan for runners is designed to fuel performance and recovery without nuts. Runners need a diet rich in carbohydrates, proteins, and healthy fats, so focus on foods like whole grains, lean meats, and avocados. Plenty of fruits and vegetables will provide essential vitamins and minerals.

Pre-run meals might include oatmeal with berries or a banana smoothie, while post-run recovery can feature grilled chicken with quinoa and vegetables. Staying nut-free ensures that runners with allergies can maintain their energy and endurance safely.

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Foods to eat

  • Carb-rich Foods: Whole grain bread, pasta, and quinoa are perfect for long-lasting energy.
  • Lean Proteins: Chicken, turkey, and fish help with muscle recovery and strength.
  • Fresh Fruits: Bananas, berries, and oranges provide vitamins and quick energy.
  • Dairy: Milk, cheese, and yogurt add protein and calcium to your diet.
  • Vegetables: Spinach, broccoli, and sweet potatoes offer essential vitamins and minerals.
quote icon

Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

Foods not to eat

  • All Nuts: Peanuts, almonds, and other nuts can cause allergies.
  • Nut Butters: Avoid peanut butter and other nut-based spreads.
  • Nut Oils: Steer clear of cooking with peanut or almond oil.
  • Certain Snacks: Be cautious with granola bars and trail mixes.
  • Some Desserts: Watch out for cakes, cookies, and pastries that might contain nuts.

Main benefits

A nut-free diet plan for runners ensures that athletes get their energy from alternative sources, reducing the risk of allergies while maintaining high performance. It can help identify and incorporate other protein-rich foods into the diet. This plan supports sustained energy levels for long runs and intense workouts. Plus, it can help runners discover new, nutrient-dense snacks that are safe and delicious.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

Fueling your runs doesn't require fancy sports drinks. Beans and lentils are your budget-friendly champions again - packed with protein and fiber to keep you energized on long runs. Sweet potatoes are a budget-friendly source of complex carbs for sustained energy. Stock up on in-season fruits for a natural sugar boost before or after your run. Water is your best friend - ditch sugary drinks and save those pennies for running shoes!

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7-Day Meal Plan for Nut-Free Diet for Runners

Day 1

  • Breakfast: Oatmeal with sliced banana and chia seeds
  • Lunch: Grilled chicken breast with brown rice and steamed broccoli
  • Dinner: Baked salmon with quinoa and roasted carrots
  • Snack: Greek yogurt with blueberries

Day 2

  • Breakfast: Smoothie with spinach, banana, and almond milk
  • Lunch: Turkey and avocado wrap with bell peppers and a side of mixed greens
  • Dinner: Grilled lean beef steak with sweet potatoes and green beans
  • Snack: Apple slices with cottage cheese

Day 3

  • Breakfast: Greek yogurt with strawberries and a sprinkle of granola
  • Lunch: Salmon salad with mixed greens, tomatoes, and cucumbers
  • Dinner: Baked chicken breast with brown rice and steamed spinach
  • Snack: Banana with peanut butter

Day 4

  • Breakfast: Scrambled eggs with spinach and whole grain toast
  • Lunch: Quinoa salad with mixed greens, tomatoes, and cucumbers
  • Dinner: Grilled salmon with roasted sweet potatoes and broccoli
  • Snack: Carrot sticks with hummus

Day 5

  • Breakfast: Oatmeal with blueberries and a sprinkle of chia seeds
  • Lunch: Chicken and vegetable stir-fry with brown rice
  • Dinner: Baked lean beef steak with quinoa and steamed kale
  • Snack: Orange slices with Greek yogurt

Day 6

  • Breakfast: Smoothie with spinach, apple, and almond milk
  • Lunch: Tuna salad with mixed greens, avocado, and a side of whole grain bread
  • Dinner: Grilled chicken breast with roasted sweet potatoes and green beans
  • Snack: Apple slices with cottage cheese

Day 7

  • Breakfast: Greek yogurt with strawberries and a sprinkle of granola
  • Lunch: Turkey and avocado wrap with bell peppers and a side of mixed greens
  • Dinner: Baked salmon with brown rice and steamed broccoli
  • Snack: Blueberries with Greek yogurt

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ 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.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on June 5, 2024.
• Updated on August 8, 2024.

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