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Meal plans

7-day Meal Plan For Runners

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Listonic team

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

Snacks & sweets

Meats

Dairy & eggs

Fish & seafood

Fresh grocery

Bakery

Plant based

Spices & sauces

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.

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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

Incorporate beetroot in your diet, as it's rich in nitrates and may improve endurance and performance.

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.

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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

To budget a 7-day meal plan for runners, focus on buying bulk quantities of staples like oats, quinoa, and brown rice. Choose seasonal fruits and vegetables for freshness and cost-effectiveness. Opt for less expensive protein sources like tofu, lentils, and beans, reserving pricier items like salmon and shrimp for fewer meals. Utilize eggs and chicken breast in various dishes for high-quality, affordable protein. Plan to use ingredients in multiple meals, like spinach in salads and smoothies, to minimize waste and maximize value.

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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.

For runners, the diet should support high energy demands and recovery. Carbohydrates are key for energy, so include whole grain breads, pasta, and rice, as well as fruits and vegetables. Lean proteins are important for muscle repair and recovery. Don't forget about healthy fats, like avocados and nuts, for sustained energy. Hydration, before, during, and after runs, is crucial, and replenishing electrolytes with foods like bananas and sports drinks can be beneficial post-run.

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🔥: 2000
    Fat💧: 80g
    Carbs🌾: 210g
    Protein🥩: 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🔥: 1900
    Fat💧: 70g
    Carbs🌾: 220g
    Protein🥩: 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🔥: 1950
    Fat💧: 75g
    Carbs🌾: 215g
    Protein🥩: 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🔥: 2000
    Fat💧: 80g
    Carbs🌾: 210g
    Protein🥩: 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🔥: 1950
    Fat💧: 70g
    Carbs🌾: 225g
    Protein🥩: 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🔥: 2000
    Fat💧: 75g
    Carbs🌾: 215g
    Protein🥩: 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🔥: 2000
    Fat💧: 80g
    Carbs🌾: 210g
    Protein🥩: 110g

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Want to learn more?

⚠️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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