Mediterranean meal plan for runners
Listonic team
Updated on Nov 22, 2024
The Mediterranean meal plan for runners is tailored to support the energy needs and recovery of runners. It includes carbohydrate-rich foods like whole grain pasta and bread, lean proteins like fish and chicken for muscle repair, and plenty of fruits and vegetables for vitamins and minerals. Healthy fats from olive oil and nuts provide sustained energy.
Meal plan grocery list
Dry goods
Quinoa
Brown rice
Lentils
Black beans
Chickpeas
Granola
Snacks & sweets
Mixed nuts
Dried fruits
Hummus
Meats
Lamb chops
Trout fillet
Cod fillet
Tuna
Shrimp
Dairy & eggs
Feta cheese
Eggs
Fish & seafood
Trout fillet
Cod fillet
Tuna
Shrimp
Fresh grocery
Spinach (for smoothie)
Berries (assorted)
Avocado
Corn
Lemon
Orange
Bell peppers
Carrots
Broccoli
Mango
Onion
Green peppers
Tomatoes
Asparagus
Mediterranean vegetables (assorted)
Bakery
Whole grain tortillas
Pita bread (whole grain)
Plant based
Chia seeds
Vegetable paella ingredients
Vegetable kebab ingredients
Quinoa tabbouleh ingredients
Tomato tapenade ingredients
Meal plan overview
Fuel your runs with the Mediterranean diet plan tailored for runners. This plan combines high-energy foods with the nutritional richness of the Mediterranean diet.
It’s created to meet the energy demands of runners, offering health benefits and a balance of carbs, proteins, and fats for optimal performance and recovery.
Foods to eat
Complex Carbohydrates: Whole grain pasta, bread, and quinoa for energy.
Lean Proteins: Chicken, fish, and legumes for muscle repair and growth.
Healthy Fats: Nuts, seeds, and extra virgin olive oil for sustained energy and joint health.
Electrolyte-Rich Foods: Bananas and leafy greens for potassium.
Antioxidant-Rich Fruits: Berries and oranges for recovery and immune support.
Hydrating Vegetables: Cucumbers, tomatoes, and bell peppers.
Dairy or Plant-Based Milk: For calcium and vitamin D.
Adequate Hydration: Water and herbal teas to stay hydrated.
✅Tip
Foods not to eat
Processed Foods: Fast food, frozen meals, and packaged snacks high in unhealthy fats and additives.
Refined Carbohydrates: White bread, pastries, and sugary cereals that cause blood sugar spikes.
Fried Foods: Deep-fried items like fries and chips that add unnecessary trans fats.
High-Sugar Snacks: Candy, sodas, and desserts that can lead to energy crashes.
Red and Processed Meats: Bacon, sausage, and heavily processed deli meats high in sodium and preservatives.
Excessive Dairy: Full-fat cheeses and cream-based sauces that may cause digestive discomfort.
Alcohol: Beer, wine, and spirits that can dehydrate the body and impair performance.
Artificial Sweeteners: Diet sodas and sugar substitutes that may negatively impact metabolism.
Read more about key products
Main benefits
The Mediterranean meal plan for runners is tailored to meet the high energy and recovery needs of runners. It includes carbohydrate-rich foods for energy, such as whole grains and fruits, and lean proteins for muscle repair and recovery. Healthy fats from olive oil and nuts provide sustained energy and reduce inflammation. This plan also emphasizes hydration and includes a variety of foods rich in vitamins and minerals essential for endurance and performance. By balancing macronutrients and providing a wide range of nutrients, this meal plan supports the rigorous physical demands of running while promoting overall health and well-being, lowering the risks of chronic diseases.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Fuel your runs with these energy-boosting Mediterranean snacks:
- Whole grain toast with peanut butter and banana
- Trail mix with dried fruits and nuts
- Greek yogurt with granola and honey
- Roasted sweet potato with a drizzle of olive oil
- Avocado and egg salad on whole grain bread
- Oatmeal with berries and almond slivers
- Homemade energy bars with dates and nuts
Runners following a Mediterranean diet should hydrate primarily with water, crucial for endurance. Electrolyte-rich coconut water aids recovery. Green tea provides a gentle energy boost. Beet juice can improve blood flow and stamina. Post-run, a protein-rich smoothie aids in muscle recovery.
Meal plan suggestion
Day 1
- Breakfast: Oatmeal with almond milk, topped with banana slices and a handful of almonds (calories: 350, protein: 10g, carbs: 60g, fat: 10g)
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, olives, and olive oil dressing (calories: 450, protein: 30g, carbs: 20g, fat: 25g)
- Snack: Greek yogurt with honey and a sprinkle of chia seeds (calories: 200, protein: 15g, carbs: 25g, fat: 6g)
- Dinner: Whole grain pasta with tomato sauce, grilled vegetables, and a side of grilled salmon (calories: 500, protein: 35g, carbs: 60g, fat: 18g)
Day 2
- Breakfast: Smoothie with spinach, Greek yogurt, a banana, and mixed berries (calories: 300, protein: 15g, carbs: 50g, fat: 5g)
- Lunch: Quinoa and black bean salad with avocado, corn, and a lemon-olive oil dressing (calories: 400, protein: 15g, carbs: 60g, fat: 15g)
- Snack: A handful of mixed nuts and dried fruits (calories: 180, protein: 5g, carbs: 20g, fat: 10g)
- Dinner: Baked trout with a side of roasted asparagus and a small sweet potato (calories: 450, protein: 30g, carbs: 35g, fat: 20g)
Day 3
- Breakfast: Scrambled eggs with spinach, whole grain toast, and a side of orange slices (calories: 350, protein: 20g, carbs: 35g, fat: 15g)
- Lunch: Mediterranean vegetable wrap with hummus, bell peppers, cucumbers, and olives (calories: 400, protein: 12g, carbs: 50g, fat: 18g)
- Snack: Sliced apple with almond butter (calories: 200, protein: 4g, carbs: 25g, fat: 10g)
- Dinner: Grilled lamb chops with a side of quinoa salad with mixed vegetables (calories: 500, protein: 35g, carbs: 40g, fat: 25g)
Day 4
- Breakfast: Greek yogurt parfait with granola and fresh berries (calories: 300, protein: 10g, carbs: 40g, fat: 10g)
- Lunch: Lentil soup with a side of whole grain pita bread and a mixed greens salad (calories: 450, protein: 18g, carbs: 60g, fat: 15g)
- Snack: Fresh fruit salad with a handful of walnuts (calories: 200, protein: 4g, carbs: 30g, fat: 12g)
- Dinner: Baked cod with tomato and olive tapenade, served with roasted Mediterranean vegetables (calories: 400, protein: 30g, carbs: 25g, fat: 18g)
Day 5
- Breakfast: Whole grain toast with avocado and a side of scrambled eggs (calories: 350, protein: 20g, carbs: 30g, fat: 18g)
- Lunch: Greek salad with chickpeas, feta cheese, and whole grain pita (calories: 400, protein: 15g, carbs: 45g, fat: 20g)
- Snack: Carrot and cucumber sticks with hummus (calories: 150, protein: 6g, carbs: 18g, fat: 6g)
- Dinner: Grilled chicken breast with a side of brown rice and steamed broccoli (calories: 450, protein: 35g, carbs: 40g, fat: 15g)
Day 6
- Breakfast: Chia seed pudding made with almond milk and topped with fresh mango (calories: 280, protein: 6g, carbs: 40g, fat: 10g)
- Lunch: Tuna salad with mixed greens, avocado, and olive oil dressing (calories: 400, protein: 30g, carbs: 20g, fat: 25g)
- Snack: A small banana and a handful of almonds (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
- Dinner: Vegetable paella with a variety of seasonal veggies (calories: 400, protein: 10g, carbs: 65g, fat: 10g)
Day 7
- Breakfast: Omelette with tomatoes, onions, and green peppers (calories: 300, protein: 18g, carbs: 15g, fat: 18g)
- Lunch: Whole grain pasta with tomato sauce, grilled vegetables, and a side of grilled shrimp (calories: 450, protein: 25g, carbs: 60g, fat: 15g)
- Snack: Greek yogurt with a sprinkle of nuts and honey (calories: 180, protein: 10g, carbs: 20g, fat: 6g)
- Dinner: Grilled vegetable kebabs with a side of quinoa tabbouleh (calories: 350, protein: 10g, carbs: 50g, fat: 12g)
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