7-day Meal Plan For Runners

Listonic team
Updated on Nov 22, 2024
Looking for an energy-boosting runner's meal plan? Our 7-day meal plan for runners is designed to enhance your energy and performance. We'll guide you through nutritious meals and show you how to turn them into a runner-friendly shopping list. Ready, set, nourish!
Meal plan grocery list
Dry goods
Oats
Quinoa
Brown rice
Lentils
Black beans
Pasta
Granola
Snacks & sweets
Sweet potato fries
Carrot sticks
Granola
Maple syrup
Meats
Salmon
Turkey
Chicken breast
Beef
Lean ground turkey
Dairy & eggs
Greek yogurt
Milk
Cottage cheese
Eggs
Fish & seafood
Salmon
Shrimp
Tuna salad
Fresh grocery
Banana
Mixed greens
Avocado
Sweet potato
Broccoli
Mixed berries
Spinach
Bell peppers
Pineapple
Asparagus
Mushrooms
Cabbage slaw
Carrot sticks
Bakery
Whole grain tortilla
Whole grain roll
Whole grain toast
Whole grain bun
Whole grain bread
Plant based
Almond butter
Tofu
Peanut butter
Veggie burger
Mixed vegetables
Spices & sauces
Caesar dressing
Marinara sauce
Meal plan overview
Are you a runner looking for the right fuel? Our 7-day meal plan for runners is designed to boost energy and performance. It's tailored for your running needs, providing the right balance of nutrients.
From carb-loading to protein-rich meals, this plan supports your training and recovery, keeping you on track for your running goals.

Foods to eat
Carbohydrates: Whole grain breads, pasta, and brown rice for energy.
Lean Proteins: Chicken, turkey, fish, and tofu for muscle repair and growth.
Healthy Fats: Avocado, fatty fish, nuts, and olive oil for long-lasting energy.
Fruits and Vegetables: A wide variety for vitamins, minerals, and hydration.
Dairy or Alternatives: Milk, yogurt, or plant-based alternatives for calcium and protein.
Hydrating Fluids: Water, sports drinks, and herbal teas to stay hydrated.
Energy-Boosting Snacks: Bananas, energy bars, or oatmeal for quick fuel.
✅Tip
Foods not to eat
High-Fat Foods: Fried foods and other greasy options that can slow digestion.
Heavy Proteins: Red meats or other hard-to-digest proteins before running.
Refined Sugars: Sweets and sugary snacks that can cause energy spikes and crashes.
Excessive Fiber: High-fiber foods right before a run can cause gastrointestinal distress.
Alcohol and Caffeine: Can lead to dehydration and affect performance.
Processed Foods: Often high in sodium and preservatives, not ideal for optimal health and performance.
Dairy: For those sensitive, dairy can cause gastrointestinal issues before a run.
Read more about key products
Main benefits
The 7-Day Meal Plan For Runners is designed to fuel the nutritional needs of active individuals. This plan emphasizes a mix of complex carbohydrates, lean proteins, and healthy fats to support energy levels and muscle recovery. Adequate hydration and nutrient-dense foods contribute to optimal performance and overall well-being for runners during training and competitions.
Recommended nutrient breakdown
Protein: 25%
Fat: 20%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Energy-boosting snacks that are great for any running performance:
- Banana or apple with almond butter
- Oatmeal with berries and nuts
- Greek yogurt with honey and granola
- Whole grain bread with peanut butter and banana
- Energy balls made with oats, dates, and nuts
- Smoothie with spinach, banana, and protein powder
- Avocado toast with egg
For runners, beverages should support hydration and recovery. Water is critical for hydration before, during, and after runs. Electrolyte-replenished drinks can be beneficial post-run. Smoothies with protein powder aid in muscle recovery. Green tea provides antioxidants, and coffee can be used as a pre-run stimulant in moderation.
Meal plan suggestion
Day 1
- Breakfast:Oatmeal with banana and almond butter
- Lunch:Quinoa salad with grilled chicken, mixed greens, and avocado
- Dinner:Grilled salmon with sweet potato and steamed broccoli
- Calories🔥: 2000Fat💧: 80gCarbs🌾: 210gProtein🥩: 110g
Day 2
- Breakfast:Greek yogurt with granola and mixed berries
- Lunch:Turkey and avocado wrap with whole grain tortilla and a side salad
- Dinner:Stir-fried tofu with mixed vegetables and brown rice
- Calories🔥: 1900Fat💧: 70gCarbs🌾: 220gProtein🥩: 95g
Day 3
- Breakfast:Smoothie with spinach, banana, peanut butter, and milk
- Lunch:Lentil soup with a whole grain roll and a side of mixed greens
- Dinner:Baked chicken breast with quinoa and roasted vegetables
- Calories🔥: 1950Fat💧: 75gCarbs🌾: 215gProtein🥩: 105g
Day 4
- Breakfast:Whole grain toast with avocado and poached eggs
- Lunch:Grilled fish taco with cabbage slaw and a side of black beans
- Dinner:Beef stir-fry with bell peppers, broccoli, and brown rice
- Calories🔥: 2000Fat💧: 80gCarbs🌾: 210gProtein🥩: 110g
Day 5
- Breakfast:Cottage cheese with pineapple and a handful of walnuts
- Lunch:Chicken Caesar salad with whole grain croutons
- Dinner:Pasta with marinara sauce, grilled vegetables, and lean ground turkey
- Calories🔥: 1950Fat💧: 70gCarbs🌾: 225gProtein🥩: 100g
Day 6
- Breakfast:Pancakes with fresh berries and maple syrup
- Lunch:Tuna salad sandwich on whole grain bread with a side of carrot sticks
- Dinner:Grilled shrimp with a quinoa and spinach salad
- Calories🔥: 2000Fat💧: 75gCarbs🌾: 215gProtein🥩: 105g
Day 7
- Breakfast:Scrambled eggs with spinach, mushrooms, and whole grain toast
- Lunch:Veggie burger on a whole grain bun with a side of sweet potato fries
- Dinner:Roast chicken with brown rice and steamed asparagus
- Calories🔥: 2000Fat💧: 80gCarbs🌾: 210gProtein🥩: 110g
Want to learn more?
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