Nordic meal plan for marathon training

Written byListonic team

Updated on Nov 27, 2024

Fuel your training with our Nordic meal plan for marathon training. This plan is designed to support your endurance goals with wholesome, energy-packed meals inspired by Scandinavian traditions. Stay strong and energized with balanced nutrition for peak performance.

Meal plan grocery list

Fish & seafood

Salmon

Herring

Cod

Dry goods

Oats

Quinoa

Barley

Lentils

Chickpeas

Fresh grocery

Potatoes

Carrots

Beets

Spinach

Kale

Broccoli

Apples

Pears

Blueberries

Raspberries

Strawberries

Sweet potatoes

Dairy & eggs

Skyr

Greek yogurt

Eggs

Meats

Chicken breast

Turkey breast

Lean beef

Snacks & sweets

Almonds

Hazelnuts

Walnuts

Spices & sauces

Olive oil

Honey

Bakery

Rye bread

Meal plan overview

Fuel your workouts with the Nordic meal plan for marathon training. This plan supports endurance goals with energy-packed meals. Enjoy Scandinavian traditions that keep you strong and energized.

Perfect for marathon trainers, this meal plan provides balanced nutrition. Stay on track with wholesome, delicious dishes. Achieve peak performance with the right fuel from Nordic cuisine.

Nordic meal plan for marathon training exemplary product

Foods to eat

Complex Carbs: Load up on barley, rye, and oats for sustained energy.
Lean Proteins: Include fish, chicken, and legumes for muscle repair and recovery.
Root Vegetables: Add potatoes, carrots, and beets for energy and nutrients.
Berries: Snack on blueberries, raspberries, and lingonberries for antioxidants.
Nuts and Seeds: Incorporate flaxseeds, sunflower seeds, and almonds for healthy fats.
Leafy Greens: Eat spinach, kale, and chard for essential vitamins and minerals.

✅Tip

Incorporate nutrient-dense seaweed into your diet for a natural source of iodine and other essential minerals.

Foods not to eat

Processed Foods: Avoid convenience snacks and sugary energy bars.
Refined Grains: Steer clear of white bread, pasta, and other refined grains.
High-Sugar Foods: Limit intake of sweets, candies, and sugary drinks.
Fried Foods: Avoid fried and greasy foods that can cause sluggishness.
High-Sodium Foods: Reduce intake of salty snacks and processed meats.
Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives.

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Main benefits

The Nordic meal plan for marathon training offers energy-packed meals that support endurance and recovery. The focus on whole grains and lean proteins aids muscle repair. Including antioxidant-rich berries helps reduce inflammation. The balanced approach ensures sustained energy levels throughout training.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Buying energy-dense foods like nuts and seeds in bulk can save money. Plan meals around affordable protein sources like legumes and whole grains. Preparing homemade energy bars and snacks can be cheaper than store-bought options. Taking advantage of seasonal produce ensures you get fresh, nutrient-rich foods at a lower cost.

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Extra tips

Try these energy-boosting snacks for marathon training:

Peanut butter on whole grain toast
Banana with almond butter
Trail mix with nuts and dried fruit
Fruit smoothie with protein powder
Oatmeal with chia seeds and berries
Homemade protein bars
Greek yogurt with granola

For marathon training, hydration is key with water and electrolyte drinks. Smoothies with protein powder and fruits can help recovery. Coconut water is great for rehydration. Herbal teas like peppermint can aid digestion. Avoid sugary and caffeinated drinks.

Focus on complex carbohydrates like sweet potatoes and whole grains for sustained energy. Add lean proteins such as beans and legumes for muscle repair. Include a variety of colorful vegetables for a broad range of vitamins and minerals. Use seeds like chia and flax for omega-3 fatty acids. Incorporate nuts for additional calories and healthy fats.

Meal plan suggestion

Day 1

Breakfast:Oats with blueberries and almonds
Lunch:Chicken breast with quinoa and spinach
Dinner:Salmon with sweet potatoes and broccoli
Snack:Greek yogurt with strawberries
Calories🔥: 2500
Fat💧: 90g
Carbs🌾: 300g
Protein🥩: 150g

Day 2

Breakfast:Rye bread with skyr and raspberries
Lunch:Turkey breast with barley and kale
Dinner:Cod with potatoes and beets
Snack:Greek yogurt with blueberries
Calories🔥: 2550
Fat💧: 92g
Carbs🌾: 305g
Protein🥩: 155g

Day 3

Breakfast:Oats with apples and walnuts
Lunch:Chicken breast with quinoa and carrots
Dinner:Salmon with sweet potatoes and broccoli
Snack:Greek yogurt with strawberries
Calories🔥: 2500
Fat💧: 90g
Carbs🌾: 300g
Protein🥩: 150g

Day 4

Breakfast:Rye bread with skyr and blueberries
Lunch:Turkey breast with barley and kale
Dinner:Cod with potatoes and spinach
Snack:Greek yogurt with raspberries
Calories🔥: 2550
Fat💧: 92g
Carbs🌾: 305g
Protein🥩: 155g

Day 5

Breakfast:Oats with blueberries and hazelnuts
Lunch:Chicken breast with quinoa and beets
Dinner:Salmon with sweet potatoes and broccoli
Snack:Greek yogurt with strawberries
Calories🔥: 2500
Fat💧: 90g
Carbs🌾: 300g
Protein🥩: 150g

Day 6

Breakfast:Rye bread with skyr and strawberries
Lunch:Turkey breast with barley and spinach
Dinner:Cod with potatoes and kale
Snack:Greek yogurt with blueberries
Calories🔥: 2550
Fat💧: 92g
Carbs🌾: 305g
Protein🥩: 155g

Day 7

Breakfast:Oats with apples and almonds
Lunch:Chicken breast with quinoa and spinach
Dinner:Salmon with sweet potatoes and broccoli
Snack:Greek yogurt with strawberries
Calories🔥: 2500
Fat💧: 90g
Carbs🌾: 300g
Protein🥩: 150g

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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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