Diet plan grocery list
Whole grain pasta
Oats
Brown rice
Bulgur
Pinto beans
Black beans
Carrots
Broccoli
Spinach
Kale
Tomatoes
Blueberries
Mango
Apples
Bananas
Chicken breast
Salmon
Tuna
Turkey breast
Greek yogurt
Low-fat milk
Cottage cheese
Olive oil
Sunflower seeds
Almonds
Garlic
Leeks
Green beans
Sweet potatoes
Peas
Red bell peppers
Cucumbers
Zucchini
Diet plan overview
The Pritikin diet plan for runners is tailored to meet the high energy demands of running. It focuses on complex carbohydrates for endurance and lean proteins for muscle repair, ensuring that runners receive the right balance of nutrients to fuel both their short runs and long-distance efforts.
This plan aids in recovery and performance, making it a top choice for athletes focused on maintaining peak condition.
Foods to eat
- Complex Carbohydrates: Fuel up on whole grain pastas, breads, and cereals to sustain energy.
- Lean Proteins: Chicken, turkey, and tofu for muscle repair and recovery.
- Hydration: Plenty of water throughout the day to stay hydrated.
- Electrolytes: Small amounts of salty snacks post-run to replenish sodium levels.
- Bananas and Oranges: Quick sources of potassium and natural sugars for energy and cramp prevention.
✅ Tip
Foods not to eat
- High-Fat Foods: Avoid greasy foods that can slow digestion and hinder performance.
- Sugary Snacks: Minimize candy and soft drinks that offer quick spikes and sudden crashes in energy levels.
- Heavy Protein Meals: Large servings of meat can be hard to digest before a run.
- Excessive Dairy: Reduce intake before runs to avoid digestive issues.
- Alcohol: Avoid drinking before runs as it can dehydrate the body.
Main benefits
The Pritikin diet plan for runners boosts endurance and reduces recovery time, with its perfect blend of complex carbohydrates and proteins. This diet also helps in maintaining optimal body weight for athletic performance.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Focus on high-carb, low-cost staples like potatoes and whole grain pasta, which provide the necessary energy for training. Also, consider homemade energy bars made from oats and bananas instead of expensive pre-packaged options.
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Meal plan suggestion
Meal Plan for Pritikin Diet Plan for Runners
Day 1
- Breakfast: Oats with low-fat milk and blueberries
- Lunch: Spinach salad with chicken breast, tomatoes, and cucumbers
- Dinner: Grilled salmon with sweet potatoes and steamed broccoli
- Snack: Banana and a handful of almonds
Calories: 1800 Fat: 50g Carbs: 230g Protein: 110g
Day 2
- Breakfast: Whole grain pasta with low-fat milk and mango
- Lunch: Quinoa with black beans, red bell peppers, and spinach
- Dinner: Baked turkey breast with brown rice and steamed green beans
- Snack: Apple and sunflower seeds
Calories: 1850 Fat: 52g Carbs: 235g Protein: 115g
Day 3
- Breakfast: Oats with low-fat milk and blueberries
- Lunch: Spinach salad with chicken breast, tomatoes, and cucumbers
- Dinner: Grilled tuna with sweet potatoes and steamed broccoli
- Snack: Banana and a handful of almonds
Calories: 1800 Fat: 50g Carbs: 230g Protein: 110g
Day 4
- Breakfast: Whole grain pasta with low-fat milk and mango
- Lunch: Quinoa with black beans, red bell peppers, and spinach
- Dinner: Baked turkey breast with brown rice and steamed green beans
- Snack: Apple and sunflower seeds
Calories: 1850 Fat: 52g Carbs: 235g Protein: 115g
Day 5
- Breakfast: Oats with low-fat milk and blueberries
- Lunch: Spinach salad with chicken breast, tomatoes, and cucumbers
- Dinner: Grilled salmon with sweet potatoes and steamed broccoli
- Snack: Banana and a handful of almonds
Calories: 1800 Fat: 50g Carbs: 230g Protein: 110g
Day 6
- Breakfast: Whole grain pasta with low-fat milk and mango
- Lunch: Quinoa with black beans, red bell peppers, and spinach
- Dinner: Baked turkey breast with brown rice and steamed green beans
- Snack: Apple and sunflower seeds
Calories: 1850 Fat: 52g Carbs: 235g Protein: 115g
Day 7
- Breakfast: Oats with low-fat milk and blueberries
- Lunch: Spinach salad with chicken breast, tomatoes, and cucumbers
- Dinner: Grilled tuna with sweet potatoes and steamed broccoli
- Snack: Banana and a handful of almonds
Calories: 1800 Fat: 50g Carbs: 230g Protein: 110g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Nov 1, 2024