7 Day Meal Plan For Runners – Speed Up Your Running Now

Sanya Singh

Sanya Singh
Jun 2023

2 min read
athlete diet plan of 7 days

Table of content

Are you an athlete and looking for 7 day meal plan for runners? Well, then you are at the right place.

We Indians are proud to say that we are doing excellent in sports call it any and we love watching athletes from India performing in the Olympics, or whenever we watch them on tv. 

Surely, you must feel that their life would be too much fun, interesting, easy, and smooth. But here is a reality check – it is more challenging than yours. Yes, it is very important for them to maintain a proper diet, so that they continue performing better, because as it is said, ‘ a good diet is the key to success.’ 

However, their diet is the first priority and to maintain it they always need a dietitian who can guide them right.

So, here are some foods and important nutrients to add to the diet if you are also, a runner along with a proper diet plan.

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Important Nutrients To Add To 7 Day Meal Plan For Runners

Running requires a lot of energy, but knowing what to eat and when to eat can be confusing. However, a balanced diet with adequate carbohydrates will keep runners fueled and satisfied.

However, an athlete’s diet plan is always different from others and depends on a person’s caloric needs that vary depending on their weight, height, and energy expenditure. 

So, it is important to note that a runner’s diet plan includes a balance of the three macronutrients that are carbohydrates, proteins, and fats.

So let us begin with the macronutrients required and micronutrients required for a runner.


Diet is individual, and the ratio of macronutrients is also, different,t and may work better for some people than others. According to the Institute of MedicineTrusted Source, runners should consume:

  • 45–65% carbohydrates
  • 10–35% protein
  • 20–35% fat

Also, runners should make sure they eat enough calories to sustain their training program. However, caloric needs depend on several factors like resting metabolic rate, daily activity, specific training needs, body composition, and running conditions.

Basically, the more mileage a person runs, the more calories they will need.


Micronutrients are vitamins and minerals, that the body uses in many crucial life-sustaining biological processes. 

However, eating a balanced diet like fruits and vegetables provides a person with a healthy level of micronutrients.

A diet rich in micronutrients is particularly important for athletes. This is because doing a lot of training tends to put the body in an inflammatory, sometimes immunocompromised, state which further can make you feel sick and run down. 

  • Carbohydrates

So, carbohydrates are a fundamental component of a runner’s diet. They break down easily during the exercise and so are the body’s most accessible form of energy.

However, sources of carbohydrates contain fiber, vitamins, and minerals. Some popular carbohydrate sources also, include whole fruit, sweet potatoes, oatmeal, brown rice, whole grain bread, cereal, and pasta.

While at certain times some runners limit their fiber intake to prevent gastrointestinal discomfort. However, the amount and types of carbohydrates an individual varies from person to person.

  • Protein

Protein rich food is required to build and repair bones, tissues, and hardworking muscles. This means eating enough protein is important for muscle recovery after workouts.

According to a small study, elite runners found that participants experienced fewer injuries and also, had better endurance when they supplemented their diets with whey protein.

Also, prioritizing the consumption of a protein-rich snack or meal after a run or a workout promotes glycogen storage, which can aid muscle recovery.

Healthy protein sources include eggs, lean meats, fish high in omega-3 fatty acids, beans, peas, lentils, and soy products.

  • Fats

Fats are also, an essential part of a balanced diet and are important for nerve function.

According to a study people who run, tend not to consume enough fat in their diets and notice an improvement in their performance.

Healthy sources of monounsaturated fats include peanut, sesame, and canola oils, olives, and nuts, like peanuts, hazelnuts, pecans, and avocados. While healthy sources of polyunsaturated fats include sunflower, corn, and soybean oils, fatty fish, like salmon, tuna, and mackerel, walnuts, sunflower, and pumpkin seeds.

4 Day Meal Plan For Runners

So, here is a sample diet plan for runners that can be followed even by beginners. Also, please note that this plan is designed very generally. Usually while making a diet plan a lot of factors are taken care of.
So, let’s take a look at a 4-day diet plan for athletes or runners.

Early Morning1 glass of lemon water with 10 soaked almonds
Breakfast1 bowl oat meal, 3 boiled eggs with coffee
Mid Morning1 banana, 1 cup yoghurt with 2 blocks of dark chocolate
LunchPaneer bhurji with 1 bowl whole grain pasta with veggies
Evening1 sweet potato
Post Workout1 scoop whey protein
DinnerSalad 1 plate 200 g grilled chicken breast with 1bowl of rice
Bed Time1 glass of milk
Early Morning1 glass of lemon water with 10 soaked almonds
Breakfast1 bowl milk daliya, 3 boiled eggs, coffee
Mid Morning1 banana, hummus toast
Lunchtofu bhurji, 2 whole grain chapati with salad
Evening1 sweet potato
Post Workout1 scoop whey protein
Dinnersala 1 plate 200 g paneer tikka, 1 bowl rice
Bed Time1 glass of milk
Early Morning1 glass of lemon water with 10 soaked almonds
Breakfast1 bowl overnight soaked oats with berries, 3 boiled eggs, coffee
Mid Morningany fruit, 1 oats toast with seeds mixture
Lunchsoy chunks vegetable pulao, curd with salad
Evening1 bowl potato raita
Post Workout1 scoop whey protein
Dinner2-3 paneer grilled sandwiches with mint chutney
Bed Time1 glass of milk
Early Morning1 glass of lemon water with 10 soaked almonds
Breakfastoats brownie, 2 boiled eggs, coffee
Mid Morningany fruit, peanut butter toast
Lunchfish curry, rice, salad
Evening1 sweet potato
Post Workout1 scoop whey protein
Dinnersalad, chicken curry with 2-3 while grain chapati
Bed Time1 glass of milk

To continue with the plan you can connect with the expert dietitians of Fitelo.

Timings Of Meal Consumpton Of Athlete Diet Plan Of 7 Days

However, runners find it challenging to consume the right nutrition before workouts. This is because they need to strike a balance between eating enough calories and not eating foods that can upset their stomach. For this, it is important they maintain a healthy lifestyle.

However, runners aim to eat a meal or snack that is easy to digest before a run. While if they are going for a longer run, they aim to consume more carbohydrates to ensure they have the energy to complete the workout.

Moreover, they also prioritize eating a carbohydrate- and protein-rich snack or meal after running.

Before running: So, before running runners should consume a small meal that contains a little amount of fat and fiber. They should add a moderate amount of protein and a high amount of carbohydrates.

Also, several hours before a workout, a person should consume 1–4 grams of carbs per kilogram of body mass.
While an hour before running, they may consume a small carbohydrate-rich snack, like a banana.

While running: Runners do not worry about the consumption of food during most runs as long runs like marathons people require to take in nutrition while they are running.

However, if someone is running for 1 to 2.5 hours, they aim to consume 30–60 grams of carbs per hour.

After running: The meal consumed after a run is very important for muscle recovery. However, what they should eat in their diet then depends on how long they were running for and how intense their run was.

Also, their meal should contain protein to promote muscle repair and carbohydrates to replace depleted glycogen stores. Additionally, they should drink plenty of water to replace lost fluids.

Foods To Add To 7 Day Meal Plan For Runners

Below are some foods that must be a part of an athlete diet plan of 7 days. They contain important nutrients, which are essential for their performance improvement.  The mentioned foods can also, be a part of 7 day meal plan for teenage athletes.

1. Bananas

Banana is a high-carb energy booster before an afternoon run. It also contains a healthy dose of potassium which is especially important for long-distance runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. It is a good option to add to athlete 7 day meal plan

2. Oats

Oatmeal is the perfect breakfast idea when you want to go out for a run afterward. It enriches your body with plenty of carbs and fiber.

Also, it has a low glycemic index that causes your blood sugar level to rise slowly, provides you with energy over a longer period of time, and keeps you feeling full longer. 

3. Peanut Butter

Apart from being known as peanut butter for weight loss, a runner must include peanut butter in their 7-day athlete meal plan weekly but it should be without any additives like sugar, salt, or oil.

It’s however,  a good source of vitamin E, which is the most effective antioxidant among the vitamins. While peanuts contain a lot of fat that mainly consists of monounsaturated and polyunsaturated fatty acids. These further, help lower cholesterol levels in your blood.

Also, peanut butter strengthens your immune system, speeds up your post-run recovery, and prevents injuries. 

4. Broccoli

Broccoli is full of vitamin C, making it one of the best foods to be a part of a 7-day meal plan for teenage athletes. It contains vitamin C which helps reduce the risk of, or even prevent sore muscles after intense workouts. It is also, a good source of calcium, folic acid, and vitamin K, which strengthen our bones. 

5. Plain Yogurt

Yogurt is, however, the perfect option to add to 7 day meal plan for endurance athletes because it is a combination of the macronutrients carbohydrates and proteins.

It has a high percentage of essential amino acids and is consumed right after a run, it can speed up your recovery and thus protect your muscles. 

Also, it contains calcium that strengthens your bone and contains live lactic acid bacteria which stimulate your gut flora and thus boost your immune system.

6. Dark Chocolate

Dark chocolate with at least 70% cacao may lower your blood pressure and cholesterol levels. Also, flavanols present in them help reduce inflammation. So, you can hence, add it to the athlete’s 7-day meal plan.
You can also, the below recipe of chocolates that are low in calories and can be a part of a healthy diet plan for weight loss also.

7. Whole Grain Pasta

A whole grain pasta is a high-carb meal that fills up your glycogen stores and provides you with energy during the marathon.

However, it is important to choose the whole-grain variety as these keep you full longer and contain additional B vitamins.

These are also, essential for building muscle and improving your endurance and performance and therefore, can be a part of 7 day meal plan for athletes.

8. Coffee

According to the studies, a cup of coffee gives your high-intensity interval training a boost and helps you run faster.

You should, however, add coffee to the 7-day meal plan for runners but without milk and sugar. 

9. Potatoes

Potatoes are a good source of potassium, when paired with lean chicken, salmon, or fried eggs, they make for a healthy and tasty recovery meal. 

Also, it is one large sweet potato that can cover your total daily requirement of vitamin A which works as an antioxidant, improves your eyesight, strengthens your bone tissue, and boosts your immune system.

10. Beetroot

Beetroot help relieves muscle soreness and is high in antioxidants and secondary metabolites, which support the immune system and keep runners healthy. 

However, it can be a part of a 7-day meal plan for runners and you can try the below recipe made with beetroot.

11. Ginger

Ginger contains the powerful compound gingerol and consuming it one hour before working out can reduce muscle soreness. 

12. Eggs

Eggs provide all the essential amino acids, numerous vitamins, and other important nutrients making them the best food for runners.

One can, however, consume them within an hour after your workout ideally combined with a carbohydrate as they support muscle growth and recovery.

13. Flax Seeds

Flax seeds contain high omega-3 fatty acid and having them in your breakfast is a good option. This is because Omega-3 decreases inflammation and oxidative stress, which is particularly beneficial for athletes who train a lot.

14. Legumes

Legumes help keep your gut healthy and fiber keeps your digestion regular, your metabolism healthy, and strengthens your immune system. However, adding fiber rich foods like legumes to your 7-day meal plan for runners is beneficial.

15. Dried Fruit

Dried fruit like apricots, figs, or dates are the perfect snack for runners before heading out for a run. 

Also, being a good source of carbohydrates, they provide energy quickly and are also loaded with valuable minerals like potassium and magnesium.  

Summary On 7 Day Meal Plan For Runners

Remember, a  runner’s diet varies from person to person. However, it is important that every diet incorporates a balance of macronutrients, adequate carbs, and micronutrients from plant foods.

Also, runners should focus on eating enough food beforehand to fuel runs, as well as eating a carb and protein-rich snack to replenish their muscles after workouts.

However, we have mentioned for you the important nutrients that you must add to your diet, and also, some foods that can be a part of runners’ diet plan.

Moreover, you can follow the diet plan mentioned above, and for more, you can get in touch with our dietitians.

Fun Fact

Eggs are an important source of protein. Whether you are on your weight loss journey, or weight gain journey, or even if you are an athlete, eggs are a must.

However, people tend to discard the yolk and eat just the egg whites, while we believe, that by ignoring the egg yolk you are ignoring the important nutrients as well. To know more, click here!

Frequently Asked Questions

Do 7-Day Athlete Diet Plan Help In Weight Loss?

The diet for runners is specifically designed as per their body weight, training timings, and the kilometers they run. It, therefore, helps them maintain their weight.

What Is The Best Diet Plan For Runners?

The best diet is a diet that makes an athlete full of energy and gives him a good amount of protein, carbohydrates, and fats. Which are essential for running.

Can You Eat Eggs In an Athlete Diet Meal Plan?

Yes, you can add eggs to the diet because it is rich in protein and gives you energy as well.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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