7 Day Meal Plan: A Healthy Diet For Runners
This healthy diet plan combines just the right mix of lean protein, healthy fats, and complex carbs to rev up your metabolism.
Each of the meals is coded by letter based on its calorie count:
AA: 200 calories or less
A: 250-300 cal
B: 300-350 cal
C: 350-400 cal
D: 400-450 cal
E: 450-500 cal
F: 500-550 cal
G: Over 550 cal
Mix and match any meal in the same category whenever you'd like. Then choose three of our satisfying 100-cal snacks each day (like these Paleo Fig Energy Bites), and you'll come to about 1,500 nutrition-packed calories a day.
A few notes to help you on your way:
Limit your drinks, whenever possible, to water, coffee, and tea. Drink skim milk too—just remember it has about 90 calories a cup.
Be sure to keep any salad dressings you eat under 25 calories per 2 Tbsp.
Day 1:
BREAKFAST (C)
½ cup dry steel cut oatmeal. Cook and serve with ½ cup skim milk
1 cup fresh blueberries
Sprinkle with small handful of raisins
Green Tea or Coffee
Or you could try one of these oatmeal recipes that will change your life before 8am
LUNCH (B)
95g tin light, water-packed tuna, mixed with 1 Tbsp light mayonnaise, 1 stalk chopped celery, and 2 Tbsp chopped sweet onion. Serve on lettuce with 4 slices ripe tomato
5 thin crispbreads
1 cup fresh raspberries
DINNER (F)
170g lean Pork Tenderloin, roasted
1 cup steamed green beans seasoned with garlic powder and dash black pepper
½ medium sweet potato, baked
1 cup natural unsweetened applesauce
Generous (2 cups) salad of mixed greens
Day 2:
BREAKFAST (B)
Breakfast Smoothie: ½ cup unsweetened frozen berries, 1 small banana, 1 cup skim milk, 1 cup non-fat yogurt, 2 cups ice cubes. Combine in blender and process on high until smooth.
Or try our Mango Madness Smoothie
LUNCH (D)
2 cups Healthy Soup: Homemade is prefered (or other soup with 120 cal/cup)
1 large red capsicum cut into strips
¼ cup hummus
Small salad of mixed greens and raw veggies
DINNER (D)
170g BBQ Chicken, skin removed
10 steamed Brussels sprouts, dot with heart healthy spread and top with a shake of fat free parmesan
½ baked sweet potato mashed
Large green salad
Day 3:
BREAKFAST (B)
Spread 2 Tbsp fat free sour cream on 3 large crispbreads
Top with 85g smoked salmon. Sprinkle with, capers and chopped onion.
Serve on lettuce and garnish with 1 medium tomato, sliced
LUNCH (C)
Deviled Eggs:
Hard-boil 3 eggs and let cool. Cut in half and scoop out yolks. Mash yolks with 1 Tbsp reduced fat mayonnaise and a bit of black pepper. Replace yolks in egg white and sprinkle with paprika.
½ cup pinto beans seasoned with chili powder
3 ribs of celery and 4 slices of red or yellow bell pepper
DINNER (D)
Whip up this GF Cauliflower Pizza With Sirloin Steak And Mediterranean Vegetables
Small mixed greens salad
Day 4:
BREAKFAST (AA)
170g container plain Greek yogurt
Mix in 1 medium chopped apple, ½ Tbsp ground flaxseeds, 1 tsp cinnamon, dash nutmeg.
½ whole grain English muffin
½ Tbsp heart-healthy spread (i.e. Natural Peanut Butter)
LUNCH (C)
2 slices of lean turkey breast spread with Dijon mustard. Roll each slice around 30g light string cheese. Wrap each roll in a leaf of romaine lettuce.
Handful baby carrots
8 cherry tomatoes
Generous mixed greens salad
DINNER (G)
Try this Sesame & Tamari Salmon with Cauliflower Mash
Day 5:
BREAKFAST (B)
1 cup low sugar, whole grain cereal
¾ cup skim milk
½ medium banana, sliced
1 cup fresh blueberries
RELATED: Study Reveals That Dairy Might Actually Prevent Weight Gain
LUNCH (C)
1 bowl (2 cups) Minestrone soup (or any soup that has about 120 cal/cup)
Large salad of mixed greens and raw vegetables
1 small whole-wheat pita
DINNER (C)
Try one of these healthy low-fat pasta or noodle recipes
Day 6:
BREAKFAST (AA)
2 large eggs, scrambled
2 strips of cooked, extra-lean turkey bacon (i.e. Jennie-O)
2 Tbsp salsa
1 medium wedge cantaloupe
3 thin slices pineapple
LUNCH (D) Curried Tuna Salad
Combine a 95g water packed tin of light tuna with 1 Tbsp light mayonnaise mixed with a bit of water, 1 small apple diced, 1 Tbsp raisins, ¼ c diced red onion. Add curry powder to taste
1 cup canned light fruit salad (or 1 cup fresh)
Large salad (2 cups) of mixed greens and your favorite raw veggies
DINNER (G)
2 Turkey Burgers (85g each), grilled on tabletop grill
Splash of Worcestershire sauce for seasoning
6 asparagus (fresh, steamed, or canned)
1 cup sliced carrots, steamed
1 cup light fruit salad, canned
2 cups mixed greens, cherry tomatoes, red onion
Day 7:
BREAKFAST (AA)
1 cup whole grain cereal
1 cup skim milk
1 Tbsp ground flaxseed
Season with cinnamon and drizzle of honey if desired
LUNCH (E)
113g 2% low fat cottage cheese mixed with 1 cup light canned peaches, top with 20g chopped pecans, cinnamon and nutmeg sprinkle
4 celery stalks spread with 2 Tbsp creamy reduced-fat peanut butter, dot with raisins
DINNER (E)
170g of lean steak, grilled
1 large zucchini cut into small chunks, cooked in medium saucepan with 1 cup diced tomatoes, 1 small chopped onion, 2 minced garlic cloves. Season with dried oregano and basil. Cook on low heat until zucchini is soft.
Mixed vegetable salad
1 fresh pear, sliced.
For more meal plans get our Summer Training Guide.
