Meal plan grocery list
Oats
Banana
Almond butter
Quinoa
Mixed greens
Avocado
Salmon
Sweet potato
Broccoli
Greek yogurt
Granola
Mixed berries
Turkey
Whole grain tortilla
Sweet potato fries
Asparagus
Tofu
Mixed vegetables
Brown rice
Spinach
Peanut butter
Milk
Lentils
Whole grain roll
Chicken breast
Whole grain toast
Eggs
Cabbage slaw
Mushrooms
Veggie burger
Whole grain bun
Black beans
Beef
Bell peppers
Cottage cheese
Pineapple
Walnuts
Caesar dressing
Whole grain croutons
Pasta
Marinara sauce
Lean ground turkey
Maple syrup
Tuna salad
Whole grain bread
Carrot sticks
Shrimp
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
- Lean Proteins: Grilled chicken, turkey, fish, or tofu.
- Whole Grains: Quinoa, brown rice, whole wheat pasta, or barley.
- Vegetables: Steamed or roasted vegetables like broccoli, carrots, bell peppers, and zucchini.
- Healthy Fats: Olive oil, avocado, or nuts for cooking or dressings.
- Legumes: Beans, lentils, or chickpeas for added fiber and protein.
- Salads: Fresh green salads with a variety of vegetables.
- Herbs and Spices: To add flavor without extra calories or sodium.
✅ Tip
Foods not to eat
- Heavy Carbs: White bread, white pasta, and other refined grains.
- Fried Foods: Deep-fried items or foods cooked in unhealthy fats.
- High-Sodium Foods: Processed meats, canned soups, and pre-packaged meals.
- Sugary Desserts: Cakes, cookies, ice cream, and other high-sugar items.
- Creamy Sauces: Heavy cream-based sauces or dressings.
- Alcohol: Especially in large quantities, as it can disrupt sleep patterns.
- Fast Food: Generally high in calories, fats, and sodium.
Main benefits
The Meal Plan For Detox focuses on whole, nutrient-dense foods to support the body's natural detoxification processes. This plan includes foods rich in antioxidants, fiber, and water to promote liver health and eliminate toxins. By avoiding processed foods, sugars, and alcohol, the plan may reduce inflammation and enhance overall well-being. It encourages hydration and supports a balanced diet for sustainable detoxification.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A runner's diet should focus on providing sustained energy and aiding in recovery. Here are some beneficial alternatives:
- Replace oats with millet for a high-protein, gluten-free grain option.
- Instead of peanut butter, try almond butter for a different nut butter with more vitamins and minerals.
- Switch sweet potatoes with butternut squash for a slightly sweeter, nutrient-rich alternative.
- Use tempeh instead of tofu for a higher protein, probiotic-rich plant-based option.
- Substitute tuna with sardines for an omega-3 rich fish that also provides calcium.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Energizing snacks ideal for runners:
- Banana with peanut butter
- Oatmeal with berries and nuts
- Energy bars with low sugar content
- Greek yogurt with granola
- Almonds and dark chocolate
- Whole grain toast with avocado
- Cottage cheese with pineapple
What should I drink on this meal plan?
For runners, hydration and energy replenishment are critical. Water is the most essential, especially pre and post-run. Electrolyte-replenishing sports drinks help maintain balance during long runs. Fresh fruit juices, rich in vitamins, offer a quick energy boost. Post-run, a protein shake aids muscle recovery. Green tea, with its antioxidants, supports overall health and recovery.
How to get even more nutrients?
Meal plan suggestion
7-Day Meal Plan for Runners
Note: This meal plan is tailored for runners, focusing on a balance of carbohydrates for energy, proteins for muscle repair, and fats for endurance. It also includes foods that provide essential vitamins and minerals to support overall health and performance.
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: 1850 Fat: 70g Carbs: 200g 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: 1800 Fat: 65g Carbs: 190g Protein: 105g
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: 1850 Fat: 70g Carbs: 195g Protein: 110g
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: 1850 Fat: 72g Carbs: 190g 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: 1850 Fat: 70g Carbs: 200g Protein: 105g
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: 1800 Fat: 68g Carbs: 190g 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: 1850 Fat: 70g Carbs: 195g Protein: 110g
Snacks: Options like fresh fruits, nuts, energy bars, and yogurt can be enjoyed between meals, especially important for maintaining energy levels during training.
Hydration: Runners should ensure they are well-hydrated, drinking water throughout the day and adjusting intake based on exercise intensity and duration.
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Remember to adjust portion sizes and ingredients according to your training needs, dietary preferences, and specific nutritional requirements.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Dec 19, 2023
- Updated on Nov 22, 2024