Runner's Plate 7 Day Meal Plan

This meal plan is created specifically for your needs as a runner. The plan contains 7 days of meals, along with an itemized grocery list and delicious recipes.

Depending on the workout intensity, each day will have between 1900 to 3000 kcal, with about 45%-60% percent carbohydrates, and between 25%-30% protein.

The days are broken out for easy, moderate and hard training days. 

EASY: An easy day may contain just an easy workout or tapering without the need to load up for competition with energy and nutrients. 

MODERATE: A moderate day may be one where you train focusing on technical skills such as intervals, HIIT or tempo workouts. This should be your baseline from where you adjust your plate down for easy days or up for harder training days. 

HARD: A hard day contains either 2 workouts or long rung or a race day. If your race requires extra fuel from carbohydrates, use this plate to load up on the days before, throughout and after your event day. Harder days will have the highest calories and carbohydrate amounts to meet the higher intensity of these training days.