You will eventually have to focus on nutrition if you want to be a better runner. Easier said than done! It’s hard to know where to start, so we created a simple 5-day meal plan to get your going.
Start with this plan, do your grocery shopping, and then modify it as you gain more experience. Modify the servings to increase or decrease your ideal calorie content. Building a new habit only takes 21 days, so here’s to the new healthier eating you!
Runner 5-Day Sample Meal Plan with Grocery List
Day 1:
Breakfast:
- Overnight oats topped with fresh berries, sliced almonds, and a drizzle of honey.
- Calories: 350-400
Snack:
- Greek yogurt with sliced bananas and a sprinkle of chia seeds.
- Calories: 150-200
Lunch:
- Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing.
- Calories: 300-350
Snack:
- Carrot sticks with hummus.
- Calories: 50-100
Dinner:
- Baked salmon with roasted sweet potatoes and steamed broccoli.
- Calories: 400-450
Day 2:
Breakfast:
- Veggie omelette with spinach, bell peppers, mushrooms, and feta cheese.
- Calories: 300-350
Snack:
- Apple slices with almond butter.
- Calories: 150-200
Lunch:
- Whole grain wrap with grilled chicken, avocado, lettuce, tomato, and a light spread of hummus.
- Calories: 350-400
Snack:
- Trail mix with a variety of nuts, dried fruits, and seeds.
- Calories: 200-250
Dinner:
- Turkey meatballs with whole wheat pasta and marinara sauce.
- Calories: 400-450
Day 3:
Breakfast:
- Whole grain toast topped with smashed avocado and poached eggs.
- Calories: 300-350
Snack:
- Protein smoothie with banana, almond milk, spinach, and a scoop of protein powder.
- Calories: 200-250
Lunch:
- Quinoa salad with grilled shrimp, cherry tomatoes, cucumber, feta cheese, and lemon vinaigrette.
- Calories: 350-400
Snack:
- Greek yogurt with granola and sliced strawberries.
- Calories: 200-250
Dinner:
- Grilled steak with roasted potatoes and grilled asparagus.
- Calories: 500-550
Day 4:
Breakfast:
- Protein pancakes topped with sliced bananas and a drizzle of maple syrup.
- Calories: 350-400
Snack:
- Celery sticks with peanut butter.
- Calories: 150-200
Lunch:
- Chickpea salad with mixed greens, cherry tomatoes, cucumber, feta cheese, and a lemon-tahini dressing.
- Calories: 300-350
Snack:
- Hard-boiled eggs.
- Calories: 100-150
Dinner:
- Stir-fried tofu with mixed vegetables and brown rice.
- Calories: 400-450
Day 5:
Breakfast:
- Smoothie bowl with blended acai, mixed berries, almond milk, and toppings such as granola, coconut flakes, and sliced almonds.
- Calories: 350-400
Snack:
- Energy bars with nuts, seeds, and dried fruits.
- Calories: 200-250
Lunch:
- Whole grain wrap with grilled salmon, avocado, lettuce, cucumber, and a light spread of Greek yogurt.
- Calories: 400-450
Snack:
- Edamame.
- Calories: 100-150
Dinner:
- Grilled chicken breast with quinoa and roasted Brussels sprouts.
- Calories: 400-450
Shopping List
Proteins:
- Chicken breasts
- Salmon fillets
- Ground turkey
- Shrimp
- Tofu
- Steak
- Eggs
Dairy and Dairy Alternatives:
- Greek yogurt
- Feta cheese
Produce:
- Fresh berries (e.g., strawberries, blueberries, raspberries)
- Bananas
- Apples
- Lemons
- Spinach
- Bell peppers
- Mushrooms
- Avocado
- Lettuce (e.g., mixed greens)
- Cherry tomatoes
- Cucumber
- Sweet potatoes
- Broccoli
- Asparagus
- Brussels sprouts
- Celery
- Carrots
- Fresh herbs (optional, for added flavor)
Grains and Breads:
- Overnight oats
- Whole grain bread
- Whole wheat wraps
- Whole wheat pasta
- Quinoa
- Brown rice
Nuts, Seeds, and Spreads:
- Sliced almonds
- Chia seeds
- Almond butter
- Peanut butter
Pantry Items:
- Honey
- Hummus
- Trail mix (with nuts, dried fruits, and seeds)
- Granola
- Marinara sauce
- Lemon-tahini dressing
- Maple syrup
- Coconut flakes (optional, for smoothie bowl toppings)
Miscellaneous:
- Almond milk (or milk of your choice)
- Protein powder (optional, for smoothies)
- Cooking oil (e.g., olive oil)
- Salt and pepper (for seasoning)
- Your preferred vinaigrette dressing
Remember to adjust the quantities based on your specific needs and preferences, and to check your pantry for any items you already have before shopping.