Weight Loss diet plan for runners
Listonic team
Updated on Nov 1, 2024
Runners looking to lose weight need a diet that supports endurance and recovery. Balancing carbs for energy, protein for repair, and fat for fullness will get you weight loss and performance improvement. It’s a customised approach that fuels long runs and calorie burn.
Diet plan grocery list
Chicken breast
Salmon
Lean ground turkey
Greek yogurt
Eggs
Spinach
Kale
Broccoli
Cauliflower
Avocado
Blueberries
Strawberries
Apples
Oranges
Bananas
Quinoa
Brown rice
Sweet potatoes
Almonds
Walnuts
Chia seeds
Flaxseeds
Tofu
Cottage cheese
Low-fat milk
Green beans
Carrots
Bell peppers
Cucumbers
Tomatoes
Whole wheat bread
Oatmeal
Diet plan overview
The weight loss diet plan for runners is for those who love to hit the trails. This diet balances carbs for energy, protein for recovery, and fat for long lasting fuel. It’s for runners who want to lose weight without sacrificing performance.
This also includes hydration strategies and meal timing around training to optimize energy and recovery. It’s about fueling smart, not just cutting calories, to support weight loss and running goals.
Foods to eat
Complex Carbohydrates: Long-distance running may be sustained by eating oats, quinoa, and sweet potatoes.
Lean Proteins: Turkey, chicken, and eggs are helpful in muscle recovery and building.
Healthy Fats: Avocado, nuts, and olive oil fuel the body while providing essential fatty acids.
Hydrating Foods: Foods like melon, cucumbers, and oranges help with hydration and cleansing.
Beetroots: Rich in nitrates, which are believed to enhance blood circulation and support endurance activities.
✅ Tip
Foods not to eat
Fried Foods: Heavy and can cause stomach issues, which may be problematic while running.
Refined Sugars: Candies and desserts may lead to sudden energy dips during a run.
Artificial Sweeteners: Diet sodas and sugar-free gum can disrupt digestion and hydration.
High-Fiber Foods: Cruciferous vegetables and beans may cause bloating when eaten before running.
Alcohol: Causes fluid loss and can hinder recovery after a run.
Main benefits
The weight loss diet plan for runners has a perfect balance of carbs and protein to fuel long runs and recovery. It includes complex carbs like oats and whole grains that provide long lasting energy and prevent mid run fatigue. It also includes beetroots and cherry juice that reduce inflammation and muscle soreness post exercise.
📊 40.2% of American women have obesity (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with blueberries, strawberries, and chia seeds
- Lunch:Grilled chicken breast with quinoa and steamed broccoli
- Dinner:Baked salmon with brown rice and sautéed spinach
- Snack:Apple slices with almond butter
Day 2
- Breakfast:Oatmeal with banana slices and flaxseeds
- Lunch:Turkey burger on whole wheat bread with tomato and cucumber salad
- Dinner:Stir-fried tofu with kale and bell peppers over brown rice
- Snack:Cottage cheese with walnuts and strawberries
Day 3
- Breakfast:Scrambled eggs with sautéed spinach and whole wheat toast
- Lunch:Grilled chicken breast with quinoa, green beans, and carrots
- Dinner:Baked sweet potatoes with salmon and steamed cauliflower
- Snack:Orange slices with Greek yogurt
Day 4
- Breakfast:Greek yogurt with chia seeds, banana, and blueberries
- Lunch:Turkey and avocado wrap in whole wheat bread with kale salad
- Dinner:Grilled salmon with quinoa, steamed broccoli, and bell peppers
- Snack:Cottage cheese with almonds and apples
Day 5
- Breakfast:Smoothie with Greek yogurt, spinach, banana, and flaxseeds
- Lunch:Tofu stir-fry with green beans, carrots, and quinoa
- Dinner:Baked chicken breast with sweet potatoes and steamed kale
- Snack:Strawberries with walnuts
Day 6
- Breakfast:Cottage cheese with strawberries, walnuts, and chia seeds
- Lunch:Salmon salad with kale, tomatoes, and avocado
- Dinner:Grilled turkey breast with brown rice and steamed cauliflower
- Snack:Banana slices with almond butter
Day 7
- Breakfast:Scrambled eggs with sautéed kale and whole wheat toast
- Lunch:Chicken and quinoa salad with spinach, cucumbers, and bell peppers
- Dinner:Baked tofu with sweet potatoes, broccoli, and green beans
- Snack:Greek yogurt with blueberries and almonds
Want to learn more?
⚠️ Keep in mind
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Listonic team
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