Meal Plan for Half Marathon Training
I've spent the past 13 weeks preparing for the Atlanta Half Marathon, and this training cycle, I put a strong emphasis on nutrition, weight management, and strength training. My goal was simple: to feel strong, run well, and arrive at the start line about four pounds lighter than my winter weight. That meant focusing on simple, sustainable meals that I could repeat daily while ensuring I got enough fruits, vegetables, protein, and whole foods to support training and recovery.
Structuring My Meal Plan
I didn’t focus on a rigid macro ratio. Instead, I kept my nutrition approach straightforward: add fruits or vegetables to every meal and eat meals that are easy to prepare and repeatable throughout the week. Here’s what that looked like:
Breakfast: Easy and Reliable
I rotated between two go-to breakfasts:
- Toast with nut butter + a handful of berries
- Egg sandwich on an English muffin with over-easy eggs, red pepper, cheese, and a handful of berries
These meals were quick, filling, and balanced—giving me a mix of carbs, healthy fats, and protein to start my day.
Lunch: The Rice & Protein Bowl
Lunch was all about simplicity and efficiency. My staple meal was a rice, protein, and vegetable bowl:
- Pre-cooked microwaveable rice (easy and fast!)
- Rotisserie chicken (or another protein source)
- Frozen vegetables (microwave-friendly for quick meals)
This meal was a no-fuss way to stay consistent while hitting my protein and micronutrient needs.
Dinner: Structured Yet Flexible
Dinner was my opportunity to be more creative, inspired by meal delivery kits like Hungry Root. The basic formula:
- A protein (fish, red meat, or chicken)
- Vegetables (stir-fried or roasted)
- A grain (rice, quinoa, or whole grains)
By following this simple structure, I could mix up flavors and ingredients while keeping meal prep manageable and balanced.
Snacks & Managing Late-Night Cravings
I kept snacks simple and nutrient-dense:
- Berries & nuts for a satisfying mix of fiber and healthy fats
- Pickles to curb late-night cravings—salty, satisfying, and low-calorie
One of my biggest challenges? Late-night snacking. I found that pickles helped fill the gap when I craved something salty and crunchy without adding extra calories. I also significantly cut back on alcohol, doing Dry January and mostly Dry February, except for two social occasions. This had a noticeable impact on my energy levels and recovery.
Supplements for Half Marathon Training
In addition to a balanced diet, I also used key supplements to support training and recovery:
- Peregrune Runner Multivitamin (daily)
- Peregrune Joint Support (daily)
- Peregrune Omega-3 (daily)
- Peregrune Runner Protein (3x per week post-hard workouts) – My go-to shake: Vanilla protein + PB2 + water in a shaker jar
Key Takeaways for Runners
After 13 weeks of structured training and eating, here are my biggest nutrition takeaways for runners:
- Know your personality. If tracking macros works for you, great. If not, focus on simple habits—like adding fruits and vegetables to every meal—to stay full and properly fueled.
- Hydration matters. Drink at least two water bottles per day to stay hydrated.
- Watch your weight trend. If you’re making progress, keep going! If not, tweak portion sizes or food choices.
- Simplicity wins. Stick to meals that are easy to make and repeatable. It makes staying on track much easier.
Race Week Adjustments
I won’t be carb-loading for the half marathon—your muscles can store enough glycogen for the 13.1 miles without needing an extra carb boost. Instead, my focus in race week is on:
- Waking up earlier to adjust to race-day timing
- Cutting caffeine after noon to improve sleep quality
- Staying hydrated leading into race day
- Getting extra sleep to ensure full recovery
Final Thoughts
This training cycle, I kept my nutrition simple, structured, and effective. Whether you’re training for a half marathon or just trying to fuel your body better, focusing on whole foods, hydration, and consistency will set you up for success. If you’re looking for a starting point, try adding vegetables or fruit to every meal and drinking enough water daily—small changes that can make a big impact.
For more running nutrition insights, check out our blog on fueling for runners.
If you have any questions or want to share your own half marathon nutrition strategies, drop them in the comments—I’d love to hear what’s working for you!
Best of luck in your training and racing!