Keto meal plan for runners

Written byListonic team

Updated on Nov 22, 2024

A keto meal plan for runners combines the energy needs of running with the low-carb, high-fat keto diet. It includes nutrient-dense foods that provide sustained energy and aid in recovery.

This plan is tailored for runners who want to leverage the benefits of ketosis for endurance and performance. It’s about fueling long-distance runs with ketones instead of carbs.

Meal plan grocery list

Dairy & eggs

Eggs

Cheese

Greek yogurt

Cream cheese

Meats

Chicken breast

Bacon

Pork chops

Steak

Lamb chops

Salami

Shrimp

Fish & seafood

Salmon

Tuna

Trout

Fresh grocery

Spinach

Mushrooms

Avocado

Kale

Asparagus

Mixed greens

Olives

Celery sticks

Cauliflower

Brussels sprouts

Tomato

Raspberries

Plant based

Almond milk

Coconut milk

Chia seeds

Flaxseeds

Almonds

Mixed nuts

Macadamia nuts

Almond flour

Beverages

Lemon juice

Sugar-free syrup

Coconut cream

Spices & sauces

Olive oil

Caesar dressing

Peanut butter

Low-carb protein powder

Snacks & sweets

Blue cheese

Meal plan overview

Welcome to ""Keto Meal Plan for Runners"", a dietary approach designed for runners on a ketogenic diet. This plan aims to provide the energy and nutrients needed for endurance running while maintaining ketosis.

From pre-run meals to post-run recovery, each option is selected to support your running performance and recovery. Discover how to sustain your energy levels and enhance running efficiency with keto-aligned nutrition.

Keto meal plan for runners exemplary product

Foods to eat

Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Lean Proteins: Chicken, turkey, eggs, and lean cuts of beef for muscle repair.
Low-Carb Vegetables: Spinach, kale, broccoli, and asparagus for vitamins and minerals.
Avocado: A rich source of healthy fats for sustained energy.
Nuts and Seeds: Almonds, walnuts, chia seeds, and pumpkin seeds for portable snacks.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Full-Fat Dairy: Greek yogurt and cheese for added protein and fats.
Healthy Fats: Olive oil, coconut oil, and avocado for energy.
Protein Shakes: Keto-friendly protein shakes for post-run recovery.

✅Tip

Include MCT oil for quick energy and ensure adequate protein intake for muscle recovery, especially after long runs or intense training.

Foods not to eat

High-Carb Sports Drinks: Choose water or electrolyte-rich options without added sugars.
High-Sugar Energy Bars: Opt for low-carb, high-protein bars or homemade alternatives.
Processed Meats with Fillers: Choose fresh, unprocessed meats for protein intake.
Sugary Snacks: Avoid candies, sweets, and high-sugar treats for energy.
High-Carb Pasta: Substitute with low-carb alternatives like zucchini noodles or shirataki noodles.
Highly Processed Oils: Choose natural fats for cooking.
Starchy Vegetables: Be mindful of carb-rich vegetables and adjust intake based on activity level.

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Main benefits

The Keto Meal Plan for Runners is designed to fuel the nutritional needs of active individuals following a ketogenic approach. This plan emphasizes a balance of carbohydrates, proteins, and healthy fats to support energy levels and muscle recovery. Adequate hydration and nutrient-dense foods contribute to optimal performance in running and overall well-being.

Recommended nutrient breakdown

Protein: 17%

Fat: 71%

Carbs: 9%

Fiber: 2%

Other: 1%

How to budget on this meal plan

Eggs, spinach, and mushrooms are staples that can be bought in bulk. Olive oil, chicken breast, and avocado are often cheaper when purchased in larger quantities. Kale, almonds, and cheese can be more cost-effective when bought in bulk. Salmon, asparagus, and almond milk are also more affordable in larger sizes.

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Extra tips

Keto snacks that provide sustained energy and nutrition for runners:

Nut butter packets for quick energy
Chia pudding made with coconut milk
Cheese and salami slices
Cocoa-dusted almonds
Avocado boats (halved avocado with toppings)
Egg muffins with spinach and bacon
Coconut flakes or chips for quick fuel

Runners on a keto diet need beverages that support endurance and recovery. Electrolyte-infused water is crucial for hydration and replenishing lost salts. Coconut water can be a natural electrolyte source, while green tea provides a gentle energy boost. Post-run, a protein shake with almond milk helps muscle recovery, and bone broth can aid in joint health.

Keto for runners can seem challenging due to the diet’s low-carb nature, which traditionally limits quick energy sources. However, focusing on fats as a primary energy source can help sustain endurance without the spikes and dips associated with carb consumption. MCT oil, avocados, and nuts are excellent for quick energy release. Including small amounts of berries or low-carb vegetables can provide necessary electrolytes and vitamins for muscle function and recovery.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and mushrooms, cooked in olive oil
Lunch:Grilled chicken breast with a side of avocado and kale salad
Snack:A handful of almonds and a piece of cheese
Dinner:Baked salmon with a side of roasted asparagus
Calories🔥: 1450
Fat💧: 115g
Carbs🌾: 22g
Protein🥩: 118g

Day 2

Breakfast:Keto smoothie with almond milk, spinach, peanut butter, and a scoop of low-carb protein powder
Lunch:Tuna salad with mixed greens, olives, and olive oil dressing
Snack:Half an avocado with a sprinkle of sea salt
Dinner:Stir-fry beef with broccoli and zucchini in coconut oil
Calories🔥: 1420
Fat💧: 107g
Carbs🌾: 28g
Protein🥩: 92g

Day 3

Breakfast:Chia pudding made with coconut milk and topped with a few raspberries
Lunch:Cobb salad with hard-boiled eggs, bacon, avocado, and blue cheese dressing
Snack:Celery sticks with cream cheese
Dinner:Grilled pork chops with a side of sautéed spinach
Calories🔥: 1500
Fat💧: 119g
Carbs🌾: 26g
Protein🥩: 113g

Day 4

Breakfast:Omelette with cheese and a side of sautéed kale
Lunch:Shrimp and avocado salad with olive oil and lemon juice dressing
Snack:A few slices of salami and cheese
Dinner:Chicken curry with coconut milk and cauliflower rice
Calories🔥: 1550
Fat💧: 121g
Carbs🌾: 24g
Protein🥩: 127g

Day 5

Breakfast:Full-fat Greek yogurt with flaxseeds and a few nuts
Lunch:Salad with grilled steak, blue cheese, and walnuts, dressed with olive oil
Snack:Half a cup of raspberries with a dollop of coconut cream
Dinner:Baked trout with a side of roasted Brussels sprouts
Calories🔥: 1450
Fat💧: 110g
Carbs🌾: 34g
Protein🥩: 111g

Day 6

Breakfast:Keto pancakes made with almond flour and topped with butter and sugar-free syrup
Lunch:Caesar salad with grilled chicken, no croutons, and Caesar dressing
Snack:A few slices of avocado and a boiled egg
Dinner:Lamb chops with a side of roasted cauliflower
Calories🔥: 1480
Fat💧: 113g
Carbs🌾: 25g
Protein🥩: 112g

Day 7

Breakfast:Avocado toast on keto-friendly bread
Lunch:BLT salad with bacon, lettuce, tomato, and avocado
Snack:A handful of macadamia nuts
Dinner:Steak with a side of creamed spinach
Calories🔥: 1450
Fat💧: 108g
Carbs🌾: 28g
Protein🥩: 107g

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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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