7-Day Meal Plan for Runners: The Best Foods to Fuel Your Training
Are you ready to take your running performance to the next level? Maybe you are gearing up for a marathon or tackling long-distance runs. If you are looking to enhance your energy and recovery, this 7-day meal plan for runners, created by me, a Registered Dietitian and board-certified Specialist in Sports Dietetics (CSSD), is designed to provide the ultimate nutritional support for runners.
Each day features breakfast, lunch, dinner, and snack ideas that balance macronutrients to sustain energy, enhance endurance, and promote faster recovery. It includes the best foods to fuel your training like a pro.
Introduction to Runner Nutrition
Proper nutrition is essential for runners as it fuels energy, aids training and recovery, prevents injury, and supports endurance. Running increases calorie needs to sustain energy during and after runs, requiring more carbohydrates to replenish lost stores.
Protein is vital for muscle repair, while fats provide dense calories to meet high energy demands and support hormone function for recovery.
Additionally, fluid and electrolyte intake must increase to compensate for sweat loss. Carbohydrates, protein, fats, and water are the key macronutrients that every runner meal plan should include.
Meal Plan Overview
We are going to discuss the importance of macronutrients: carbohydrates, proteins, fats and water that are included in the suggested weekly meals for runners.
Carbohydrates are the most important macronutrient for runners, especially for longer distances, because the body breaks down dietary carbohydrates into the simplest form of sugar known as glucose, which is the primary and preferred energy source for the body.
That is why you see runners carrying around gels, gu’s waffles, and sports beverages with sugar on long runs in addition to carbohydrate loading days before.
Protein is also the most important macronutrient for runners because it builds, repairs and maintains all tissues in the body, including skeletal muscle. In order to decrease delayed muscle soreness and improve training adaptations, it is crucial to eat adequate protein throughout the day in protein-rich meals and snacks.
Protein also plays key roles in the immune system and gastrointestinal system to prevent illnesses, injury and gut issues.
Dietary fat is just as important as carbohydrates and protein because it is used for sustained energy on long runs in addition to nutrient absorption and hormone production.
Without absorbing adequate vitamins, you can feel fatigued, run down, have harder training runs, poor sleep and gut issues.
As you can see, each macronutrient is equally as important to include in runner nutrition for the right balance. Now let’s break down how much carbohydrates, protein, and fat should be included in weekly meals for runners.
Key Nutrient Principles for Runners
Carbohydrates
Carbohydrates are the primary energy source for runners. Below are listed in grams, the recommendations of carbohydrates for a runner meal plan in one day.
Low-intensity jog for 30 minutes to <60 minutes. 3-5g/kg/day (grams per kilogram of body weight per day).
Moderate-intensity runs for 60 minutes. 5-7 g/kg/day.
High-intensity sprint intervals or race-pace runs for 1-3 hours: 6-10g/kg/day
Very high intensity exercise 4-5 hours a day: 8-12g/kg/day such as two workouts in a day that are long and or intense such as for ultra-distance runners. This is also the calculation for carbohydrate loading days leading up to an endurance event longer than 90 minutes.
Protein
Protein is important for muscle recovery and repair. The general guidelines for a sedentary person is 0.8g/kg body weight per day. However, for runner nutrition you need to ensure a minimum of 1.2g/kg body weight per day and ideally 1.5-1.7g/kg body weight per day especially if you include a strength training program to complement and support your running. For some, protein needs may increase up to 2-2.5 g/kg body weight per day, however the upper number is not advised for most long-distance runners because it would then be difficult to hit your carbohydrate, fat and overall calorie goal. In some cases this upper level of protein is recommended in the off-season for body composition considerations.
Healthy Fats
Fats are especially important for long-term energy and there are different types of fats to include. Generally 1-2g/kg body weight per day is recommended for runners and this macronutrient is calculated after carbohydrates and protein. Unsaturated fatty acids are in foods like avocado, walnuts, pistachios, cashews, peanuts, peanut butter, pumpkin seeds, chia seeds, ground flaxseeds, olives, olive oil, fatty fish like salmon and sardines. Saturated fat is found in animal products like eggs, full-fat dairy and any fat on animals. Both types of fats can and should be included in weekly meals for runners.
Hydration
Runners need more fluid as they are losing more during a run. The amount varies depending on the environment as well as the individual’s genetics, duration and intensity of the run. If it is hot outside or inside on a treadmill, you will need more fluid in addition to more electrolytes.
Sodium chloride, known as salt, is the most important electrolyte lost in physical activity. Salt should be included in weekly meals for runners counter to what some healthcare professionals may say about reducing sodium intake, this is usually the opposite for runners versus sedentary individuals. The amount to increase sodium before during and after will depend on individual factors. For the general public, 2000 mg salt per day is recommended, but again for runners this could be much more such as 3,000+ mg per day.
7-Day Meal Plan for Runners
This meal plan for runners is organized by breakfast, lunch, dinner and snacks. The day-by-day breakdown includes balanced meals of carbohydrates, fiber, protein, fat and color.
60% of total daily dietary intake comes from dietary carbohydrates to support a high level of activity and replace carbohydrate stores known as muscle glycogen. There is an emphasis on protein for muscle recovery after a training run and at each meal and some snacks to spread out protein throughout the day.
Meals are nutrient dense with antioxidants to prevent fatigue, support energy levels, support quality sleep and recovery, prevent injury and decrease inflammation. Fats are included at each meal for sustained energy, a yummy taste, and for their hormone building production to support the body's metabolic needs.
Day 1
Breakfast: Scrambled eggs with bell pepper, cherry tomatoes and a blueberry muffin and a pear
Lunch: Macaroni lentil soup with a side of hard boiled eggs, cheese and an apple
Dinner: chickpeas, rice and a salad with a side of brussels, sliced almonds and cheese
Mid-afternoon Snack: String cheese and apple
Bedtime Snack: Cinnamon yogurt
Day 2
Breakfast: Chicken sausage and sweet potato hash with a tangerine
Lunch: Cottage cheese, snap peas, large pita, with a side of apple, tangerine and sunflower seeds
Dinner: Orange pork chops with rice and parsnips and carrots
Pre-Run Snack: (Not listed in pdf): dried mango and with added sugar is OK too!
Bedtime Snack: Yogurt and sliced apple
Day 3
Breakfast: Smashed green pea toast with a side of a banana
Lunch: Black beans, couscous and a salad with a side of mixed nuts and a kiwi
Dinner: Chicken veggie fried rice with cucumber tomato avocado salad
Mid-afternoon snack: Banana and Greek yogurt
Pre-run Snack: banana oaties. (These are not listed in the 7-day meal plan for runners pdf. Instead of the suggested snap peas, look at my recipe blog for banana oaties which will provide a little less fiber and a little more easy to digest carbohydrates prior to a run. You may still want 30-60 minutes before you run after eating these.)
Day 4
Breakfast: Breakfast burrito bowl with scrambled eggs, black beans, and veggies
Lunch: Rice bowl with with tomatoes, cucumbers, egg and an apple. You can use white rice or brown rice, whatever you prefer.
Dinner: Potato lentil curry with edamame and bell pepper salad
Pre-run Snack (not listed in 7-day meal plan for runners pdf): Graham crackers, easy to digest with <30 minutes before your run.
Second Snack: date and cottage cheese cucumber boats
Day 5
Breakfast: Strawberry overnight oats and a banana
Lunch: Veggie pasta salad
Dinner: Cheesy beef pasta and a side of roasted red beets
Mid-morning snack/second breakfast: Bagel with jam and a side of grapes
Second Snack: Yogurt and sunflower seeds.
Day 6
Breakfast: Egg muffin breakfast
Lunch: White bean pasta salad with yogurt and a pear
Dinner: Roast Potato Salad with Sunflower Dijon and Macaroni Salad
Pre-run Snack: Cheerios with tangerine
Second Snack: Cherry tomatoes and cottage cheese
Day 7
Breakfast: Turmeric Oatmeal
Lunch: Miso beet rice
Dinner: Greek yogurt and zucchini pasta with garlicky Greek lemon baby potatoes
Pre-run Snack: applesauce
Second Snack: Not listed in the 7 day meal plan for runners pdf. You choose!
Tips for Customizing the Meal Plan and Adjusting for Individual Needs
Let's discuss some tips on adjusting portion sizes and macronutrient ratios based on the runner's goals, training intensity, or dietary preferences.
This meal plan for athletes is a high-ish energy plan. This provides about 2600 Calories with 60% carbohydrates, 20% fats and 20% proteins. This provides over 100g of protein, over 350g of carbs, at least 25g of fiber with 2-4 fruits and 3 vegetables per day. Saturated fat is limited to 25g and added sugars to 25g.
HOWEVER, for runner nutrition it is likely you will go over 25g of added sugar, especially in your intra-run fuel plan. This is OK! Sodium needs vary per person, typically a minimum of 2300 mg sodium per day for runners is important, but your needs could go beyond 3000 mg of sodium per day depending on many factors. This blog does not include intra-running fuel which should have additional mg of sodium and additional grams of sugar. That goes beyond the scope of this blog-post.
Calorie needs for runners vary depending on many factors such as age, body composition, weight, height, years of training experience, current activity level and training program. It depends on duration, intensity and frequency of runs. This runner meal plan example is for a 30 year old female, 5’6’’ 150 lbs person with 20% body fat who is extremely active daily training for a marathon. This person is 120 lbs of lean mass or 54.54 kg lean mass multiplied by 45 kcals = about 2454 kcals for sufficient energy intake.
This meal plan is meant to serve as an example of what recipes for meals and snacks you could try. The portion size that you eat may vary, so expect to have many leftovers! You might notice in the pdf it says eat 63 percent of this meal or snack… so plan for this when grocery shopping if you are cooking for just one. If you are cooking for more than one, then the leftovers may be helpful! If you are cooking for just one, I would suggest to try out a few of the recipes first rather than all seven days, as that can get overwhelming.
This weekly meal plan for runners also tends to over suggest fruit and vegetable consumption. Typically the fiber goal is 25-38g of fiber per day, however if you ate everything in this weekly meal plan for runners to a T, you would be getting 62g of fiber per day on average, which is probably too much for a long distance runner. Try scaling back the portion sizes of non-starchy vegetables to lower the fiber goal to less than 38g, especially on a long run day! Fiber is great for many reasons for our general health, however too much fiber can cause gut issues especially on runs. Be sure to adjust the produce amount in your grocery cart if you intend to eat less fiber than what is on the meal plan for runners pdf.
Food Swaps and Alternatives
Dairy is included a lot in this meal plan because Greek yogurt and cottage cheese are easy snacks high in protein to hit the recovery goal, however some swaps that could be made are dairy free yogurts made with pea protein and add hemp seeds and nuts on top.
Many dairy free alternatives do not necessarily contain protein, so you want to look at the nutrition facts label to see how many grams of protein per serving a food item is providing you. 5-15 grams of protein is appropriate for a snack, while 15-40g of protein is appropriate for meals.
Instead of gluten-rich bread and pasta, you can choose foods that are naturally gluten-free, like oats, potatoes, beans, lentils, quinoa, rice, and foods made from these ingredients. If you are celiac, be sure to look for the gluten free certified label on products, including oats.
Sample Grocery List for the Week
Below is a list of key ingredients for the runner's meal plan, such as lean proteins, whole grains, fruits, and vegetables:
Protein
Eggs (for scrambled eggs, hard-boiled eggs, and rice bowls)
Chicken sausage
Cheese (cheddar or another preferred cheese for lunches, salads, and snacks)
String cheese
Greek yogurt (for snacks, dinners, and breakfast recipes)
Cottage cheese (for lunches and snacks)
Sunflower seeds (for lunch)
Chicken breast (for chicken veggie fried rice)
Pork chops (for orange pork chops)
Ground turkey (for stuffed bell peppers)
Beef (for cheesy beef pasta)
White beans (for white bean pasta salad)
Black beans (for breakfast burrito bowls, rice bowls, and stuffed bell peppers)
Chickpeas (for dinners)
Lentils (for macaroni lentil soup and potato lentil curry)
Edamame (for potato lentil curry)
Almonds (sliced, for salads)
Mixed nuts (for lunch on Day 3)
Miso (for miso beet rice)
Dairy
Yogurt (plain for snacks)
String cheese (for snacks)
Cottage cheese (for lunches and snacks)
Cheese (for side dishes and lunches)
Milk or plant-based milk (optional, for overnight oats or oatmeal)
Grains
Whole grain bread (for smashed green pea toast)
Blueberry muffin (for breakfast on Day 1)
Rice (white or brown, for various lunches and dinners)
Couscous (for lunch on Day 3)
Pita (for lunch on Day 2)
Macaroni pasta (for macaroni lentil soup and macaroni salad)
Oats (for breakfasts)
Bagel (for snack on Day 5)
Cheerios (for pre-run snack on Day 6)
Graham crackers (for pre-run snack on Day 4)
Fruits
Pear
Apple
Tangerine
Banana
Grapes
Kiwi
Dried mango
Strawberries
Dates
Applesauce
Vegetables
Bell peppers (for scrambled eggs, potato lentil curry, stuffed peppers, and salads)
Cherry tomatoes (for breakfasts and salads)
Sweet potato (for breakfast hash on Day 2)
Snap peas (for lunch on Day 2)
Parsnips and carrots (for dinner on Day 2)
Cucumber (for salads and cucumber boats)
Avocado (for cucumber tomato avocado salad)
Brussels sprouts (for dinner on Day 1)
Green peas (for smashed green pea toast)
Beets (for side dishes and miso beet rice)
Baby potatoes (for dinner on Day 7)
Zucchini (for zucchini pasta)
Mixed greens or salad greens
See the whole list of ingredients in the 7-day meal plan for runners pdf. Be sure to add pre-run snacks like dried mango and graham crackers that are not officially listed in the plan.
Frequently Asked Questions
How much water should I drink as a runner?
Typically ½ your weight in pounds into oz. I.e. a 150 lbs person should consume 75 oz of fluid daily, plus more with activity. Notice how I said fluid and not just water? Coffee, tea, soup, broths, flavored water, sports beverages, juices, protein shakes, and milk all count toward your fluid and water goal.
It’s important to drink enough water, but also not to overdo it. During a long run, you will need at least 8 oz of fluid per hour and more to replenish after the run.
What are good snacks for runners?
High-carb, easy-to-digest snacks are golden for pre-workout snacks or to just hit your carb goal for the day. This is why I suggested apple sauce, graham crackers, and dried mango for quick-digesting high-carb pre-run snacks.
Liquid carbohydrates can help with hitting your carbohydrate goal without being overly full. Try fruit juices or sports beverages to include at meals or snacks. You can buy shelf-stable juice boxes to bring on the go.
For more quick-digesting carbohydrate snacks you could add pretzels, crackers, toast, cheerios, bananas, dried dates and dried figs to the mix.
If you are not using these within an hour of your run, try pairing these high-carb options with protein-rich snacks like cottage cheese, yogurt, turkey jerky, hard-boiled egg, or a protein shake.
Can I follow this plan if I’m training to run a marathon?
Yes! This runner nutrition plan is meant for those running long distances such as a half or full marathon; however during high mileage training weeks you will likely need to cut back on the fiber so reduce the non-starchy vegetables and replace some of the whole-grains with white starch foods so that you are able to fit in adequate calories.
If you are training for a shorter distance and you can handle more whole foods and fiber in your diet, this plan might not need to be adjusted as much, or if you are in lower mileage training.
This 7-day meal plan for runners pdf can help guide runners on how much to eat, with a special focus on higher carbohydrate intake to enhance performance and adequate protein for proper recovery, injury prevention, and training adaptations.
Want to learn more about Nutrition for Runners?
Online course Runners’ Nutrition Blueprint!
You will understand Macronutrients and Micronutrients for runners. Calculate your energy and macronutrient needs as a runner. Learn strategies to stay hydrated to improve health and performance. Dive into pre-fueling strategies and post-fueling strategies in more detail.
