14-Day Meal Plan for Runners: Fuel Performance with Nutrition

14-day meal plan for runners photo cover

Written byListonic team

Updated on Nov 22, 2024

Support your running journey with our 14-day meal plan for runners. Packed with energy-boosting and recovery-enhancing recipes, this plan provides the nutrition your body needs to perform at its best. Discover a variety of delicious options that cater to the unique dietary needs of runners, helping you achieve your fitness goals.

Meal plan grocery list

Dry goods

Oats

Quinoa

Brown rice

Lentils

Snacks & sweets

Almonds

Walnuts

Meats

Chicken breast

Salmon

Dairy & eggs

Greek yogurt

Eggs

Beverages

Water and electrolyte drinks

Spices & sauces

Olive oil

Fish & seafood

Salmon

Fresh grocery

Bananas

Blueberries

Strawberries

Sweet potatoes

Spinach

Broccoli

Avocado

Tomatoes

Bakery

Whole-grain bread

Plant based

Almond butter

Meal plan overview

14-day meal plan for runners exemplary product

Foods to eat

Complex Carbohydrates: Choose whole grains like oats, quinoa, and brown rice for sustained energy.
Lean Proteins: Opt for chicken, turkey, fish, tofu, or legumes for muscle repair and maintenance.
Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for heart health.
Fruits: Enjoy bananas, berries, and oranges for quick energy and natural sugars.
Vegetables: Include a variety of colorful vegetables for vitamins, minerals, and antioxidants.
Hydration: Drink water and electrolyte-rich beverages to stay well-hydrated during runs.
Pre-Run Snacks: Choose easily digestible snacks like a banana, energy bar, or toast with nut butter.
Post-Run Nutrition: Include a mix of protein and carbohydrates within the first hour after running for recovery.
Customizable Bowls: Create grain or salad bowls with a variety of toppings for flavor and nutrient variety.
Individual Training Needs: Adjust portion sizes and nutrient ratios based on individual training intensity and duration.

✅Tip

Include tart cherry juice in your post-run meal for its natural anti-inflammatory properties and muscle recovery benefits.

Foods not to eat

Highly Processed Snacks: Minimize reliance on heavily processed snacks and opt for whole food options.
Excessive Sugars: Avoid excessive sugary snacks and drinks that may lead to energy crashes.
Heavy, High-Fat Meals Pre-Run: Minimize heavy and high-fat meals right before running to prevent discomfort.
Dehydration: Ensure adequate hydration before, during, and after runs to prevent dehydration.
Individual Dietary Needs: Adjust the meal plan based on individual preferences and nutritional needs.
Regular Physical Activity: Combine a balanced diet with a well-structured running training plan for optimal performance.
Regular Health Checks: Monitor overall health, including joint health and muscle recovery, regularly.
Consult a Healthcare Professional: For personalized advice on running nutrition or concerns, consult with a healthcare provider.

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Main benefits

The 14-day meal plan for runners is designed to fuel endurance and performance. It includes a mix of carbohydrates for energy, proteins for muscle repair, and adequate hydration to support intense physical activity.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Oats and bananas are key ingredients that can be bought in bulk. Berries, whole-grain bread, and almond butter offer variety and are often cheaper when purchased in larger quantities. Greek yogurt, chicken breast, and quinoa can be more economical in bulk. Sweet potatoes, spinach, and broccoli are also more affordable in larger sizes.

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Extra tips

Snacks for runners to boost energy and aid recovery:

Banana with peanut butter
Oatmeal with berries
Greek yogurt with honey
Energy bars
Almonds and raisins
Smoothie with spinach and fruit
Whole grain toast with avocado

Runners need beverages that aid performance and recovery. Water is crucial for hydration, while electrolyte-infused drinks help replenish lost salts. Tart cherry juice can aid in muscle recovery. A post-run smoothie with protein and carbs aids recovery, and green tea offers antioxidants to combat oxidative stress.

Runners need a diet that supports energy needs and recovery. Carbohydrates are crucial for fuel, while proteins are essential for muscle repair and recovery. Opt for complex carbs like oats and whole-grain pastas, which provide lasting energy. Lean proteins such as turkey, fish, and legumes are ideal. Don’t overlook healthy fats; avocados, nuts, and seeds can reduce inflammation and provide calories needed for long runs.

Meal plan suggestion

Day 1

Breakfast:Oatmeal topped with sliced bananas and almonds
Lunch:Grilled chicken salad with mixed greens, tomatoes, and avocado
Dinner:Baked salmon with quinoa and steamed broccoli
Calories🔥: 1600
Fat💧: 45g
Carbs🌾: 220g
Protein🥩: 90g

Day 2

Breakfast:Greek yogurt parfait with mixed berries and granola
Lunch:Whole-grain turkey wrap with spinach, avocado, and hummus
Dinner:Lentil stew with brown rice and sautéed spinach
Calories🔥: 1700
Fat💧: 50g
Carbs🌾: 240g
Protein🥩: 85g

Day 3

Breakfast:Scrambled eggs with whole-grain toast and sliced tomatoes
Lunch:Quinoa salad with grilled chicken, mixed vegetables, and balsamic vinaigrette
Dinner:Baked sweet potatoes stuffed with black beans, avocado, and salsa
Calories🔥: 1650
Fat💧: 47g
Carbs🌾: 230g
Protein🥩: 90g

Day 4

Breakfast:Banana smoothie with almond butter and spinach
Lunch:Whole-grain pasta with grilled salmon and roasted vegetables
Dinner:Chicken stir-fry with brown rice and mixed vegetables
Calories🔥: 1800
Fat💧: 55g
Carbs🌾: 250g
Protein🥩: 95g

Day 5

Breakfast:Overnight oats with mixed berries and almond milk
Lunch:Turkey and avocado sandwich on whole-grain bread with a side of carrot sticks
Dinner:Grilled chicken breast with quinoa salad and steamed broccoli
Calories🔥: 1600
Fat💧: 45g
Carbs🌾: 220g
Protein🥩: 90g

Day 6

Breakfast:Greek yogurt with honey, walnuts, and sliced bananas
Lunch:Spinach salad with grilled shrimp, quinoa, and cherry tomatoes
Dinner:Baked salmon with sweet potato wedges and sautéed spinach
Calories🔥: 1700
Fat💧: 50g
Carbs🌾: 230g
Protein🥩: 95g

Day 7

Breakfast:Whole-grain toast with avocado and poached eggs
Lunch:Lentil soup with whole-grain crackers and a side of mixed greens
Dinner:Turkey chili with brown rice and steamed green beans
Calories🔥: 1600
Fat💧: 45g
Carbs🌾: 220g
Protein🥩: 90g

Day 8

Breakfast:Oatmeal topped with sliced strawberries and almonds
Lunch:Chicken Caesar salad with whole-grain croutons and cherry tomatoes
Dinner:Grilled salmon with quinoa pilaf and roasted asparagus
Calories🔥: 1650
Fat💧: 50g
Carbs🌾: 230g
Protein🥩: 90g

Day 9

Breakfast:Greek yogurt parfait with mixed berries and granola
Lunch:Whole-grain turkey wrap with spinach, avocado, and hummus
Dinner:Lentil stew with brown rice and sautéed spinach
Calories🔥: 1700
Fat💧: 50g
Carbs🌾: 240g
Protein🥩: 85g

Day 10

Breakfast:Scrambled eggs with whole-grain toast and sliced tomatoes
Lunch:Quinoa salad with grilled chicken, mixed vegetables, and balsamic vinaigrette
Dinner:Baked sweet potatoes stuffed with black beans, avocado, and salsa
Calories🔥: 1650
Fat💧: 47g
Carbs🌾: 230g
Protein🥩: 90g

Day 11

Breakfast:Banana smoothie with almond butter and spinach
Lunch:Whole-grain pasta with grilled salmon and roasted vegetables
Dinner:Chicken stir-fry with brown rice and mixed vegetables
Calories🔥: 1800
Fat💧: 55g
Carbs🌾: 250g
Protein🥩: 95g

Day 12

Breakfast:Overnight oats with mixed berries and almond milk
Lunch:Turkey and avocado sandwich on whole-grain bread with a side of carrot sticks
Dinner:Grilled chicken breast with quinoa salad and steamed broccoli
Calories🔥: 1600
Fat💧: 45g
Carbs🌾: 220g
Protein🥩: 90g

Day 13

Breakfast:Greek yogurt with honey, walnuts, and sliced bananas
Lunch:Spinach salad with grilled shrimp, quinoa, and cherry tomatoes
Dinner:Baked salmon with sweet potato wedges and sautéed spinach
Calories🔥: 1700
Fat💧: 50g
Carbs🌾: 230g
Protein🥩: 95g

Day 14

Breakfast:Whole-grain toast with avocado and poached eggs
Lunch:Lentil soup with whole-grain crackers and a side of mixed greens
Dinner:Turkey chili with brown rice and steamed green beans
Calories🔥: 1600
Fat💧: 45g
Carbs🌾: 220g
Protein🥩: 90g

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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.

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