When beginning the journey to fitness that includes a healthy diet as well as exercise, many people look for the idea running meal; one that will both help you to lose weight, but also that will help you keep energy when running long distance.
With this Long Distance Running Diet, you will see and feel a difference in your body the more you stick with it.
DAYS 1 and 2
Omelet with 4 egg whites, 1 whole egg, 1/4 c minced broccoli or asparagus, 1 tsp shredded low-fat cheese plus a cup of plain coffee or green tea is the best way to start the day. Make sure you drink 12 ounces of water.
For a snack, you can either try a 1/4 cup plain nonfat yogurt and 6 cherries or a 12 ounce protein shake with 1 scoop protein powder (low-carbohydrate, low-sugar, less than 115 calories). Make sure to drink 20 ounces of water after the snack.
6 ounce grilled chicken breast with 3 cups lettuce with 2 tablespoon light or low-fat dressing. Add a half cup of steamed broccoli, asparagus, green beans, peas, or carrots and make sure to consume at least 20 ounces of water.
For a snack, either 8 almonds, a 12 ounce protein shake or an apple or banana with 1 tablespoon natural peanut butter is the best way to go. Consuming 20 ounces of water is recommended.
8 ounce grilled chicken, beef, turkey, or Boca burger but no bread or bun. Add a half cup of steamed broccoli or asparagus with three cups plain lettuce with 2 tablespoons of fat-free dressing, lemon juice, or balsamic vinegar. Again, make sure to drink 20-ounces of water after the meal.
For a snack, 1/4 cup cottage cheese with 1/2 cup mixed berries or 6 cherries is a great choice.
DAYS 3 to 7
An omelet with 4 egg whites, minced asparagus and one slice plain whole-wheat toast or a 12-ounce protein shake and 1 apple with 1 tablespoon natural peanut butter. Drink a cup of green tea and 12-ounces of water after breakfast.
For a snack, 1/4 cup plain non-fat yogurt with a half cup mixed berries or 6 cherries or 8 almonds. Drink at least 20-ounces water afterwards.
Either a small sweet potato, small baked potato, 1/4 cup brown rice or 1 slice whole-wheat bread with either 6-ounce tuna in water, grilled chicken, tuna or turkey, turkey or Boca burger (no bread or bun). Add two cups plain lettuce with 2 tablespoon lemon juice or low-fat balsamic vinaigrette and 1 cup broccoli with 2 tablespoon honey mustard. Make sure to drink at least 20 ounces of water.
For a snack, you may have either 8 almonds or 8 cherries or an apple with 1 tablespoon natural peanut butter. Drink at least 20-ounces of water.
Either a 6-ounce sirloin steak, beef burger, grilled chicken or turkey, an 8-ounce tuna, salmon, or freshwater fish with 1/4 cup steamed brown rice. Add 3 cups lettuce with 2 tablespoon fat-free dressing with a half cup of mixed vegetables or 1 cup broccoli with 2 tablespoon honey mustard. Enjoy 20 ounces of water afterward.
For a snack, either 1/4 cup plain nonfat yogurt with 1/2 cup berries or 1/4 c cottage cheese with 1/2 cup berries.
Not only is this running meal plan delicious, it also helps generate energy to keep the body going on those long distance runs. Another tip is to switch up the options we gave you in each meal so that the Long Distance Running Diet doesn’t get boring!