Meal Plan For Runners

Written byListonic team

Updated on Nov 22, 2024

Are you a runner looking for the right fuel? Our 7-day meal plan for runners is designed to boost 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

Pasta

Snacks & sweets

Granola

Sweet potato fries

Carrot sticks

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

Cabbage slaw

Bell peppers

Pineapple

Mushrooms

Asparagus

Mixed vegetables

Bakery

Whole grain tortilla

Whole grain roll

Whole grain toast

Whole grain bun

Whole grain bread

Plant based

Tofu

Veggie burger

Peanut butter

Almond butter

Walnuts

Black beans

Spices & sauces

Caesar dressing

Marinara sauce

Maple syrup

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, 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

Prioritize complex carbohydrates like whole grains and starchy vegetables for sustained energy during long runs.

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 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: 15%

Fat: 25%

Carbs: 50%

Fiber: 5%

Other: 5%

How to budget on this meal plan

To optimize the budget for this runner's meal plan, consider buying bulk items like oats, quinoa, brown rice, and beans. Choose seasonal fruits and vegetables for freshness and cost-effectiveness. Opt for less expensive protein sources like tofu, lentils, and canned tuna. Preparing homemade snacks and meals, like granola and veggie burgers, can also reduce costs. Prioritize whole foods over processed items for both health and savings.

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Extra tips

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

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.

Runners need a diet that supports their energy needs and recovery. Carbohydrates are important for fuel, so include whole grains and fruits in meals. Proteins are crucial for muscle repair, so incorporate lean meats, fish, or plant-based proteins like beans and lentils. Don't forget about healthy fats, such as those found in nuts and seeds, which are vital for long-term energy and joint health.

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🔥: 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

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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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