Meal plan for runners: 7 days of meals that follow your training
Mavr Sports Nutrition Team
October 9, 2026. 13 min read.
Quick answer
A good meal plan for runners changes carbs with each day of training and keeps protein steady.
Published sports nutrition guidance puts carbs at about 3 to 5 g per kg of body weight on light days, 5 to 7 g/kg for about an hour of running, and 6 to 10 g/kg for 1 to 3 hours.
In this sample week, a 65 kg runner eats about 230 g of carbs on the rest day, 400 g on the interval day, and 460 g on the 2-hour long run day, including 100 g from gels during the run.
An 80 kg runner eats about 275 g, 480 g, and 565 g.
Protein stays at about 1.6 to 2.0 g/kg every day, in 4 or 5 meals.
The week averages about 5 g/kg of carbs, but no single day looks like the average, which is why a fixed daily menu does not work for runners.
5 key facts
Carbs follow the run. Protein does not.
Put the most carbs in the meal before and the meal after your hardest session.
Carbs during a run are set per hour (30 to 60 g for runs of 1 to 2.5 hours), not per kg of body weight.
To scale the plan, multiply the 65 kg amounts by your weight divided by 65.
To lose weight, eat a little less on rest and easy days and keep the food around hard sessions and long runs.
A good meal plan for runners changes with the training day. Eat about 3 to 4 g of carbs per kg of body weight on a rest day, 4 to 6 g on easy and moderate days, and 6 to 8 g on a 2-hour long run day, and keep protein at about 1.6 to 2.0 g per kg every day. Below is a full 7-day meal plan built that way: a rest day, an interval day, an easy run, a double day, a pre-long-run day, a long run, and a recovery run.
Each day lists breakfast, the pre-run snack, what to take during the run, the post-run meal, lunch, dinner, and snacks, with real foods and amounts for a 65 kg (143 lb) runner and an 80 kg (176 lb) runner. The week is about 45 to 55 km of running, which fits training for a 10K, a half, or a marathon. If you want the theory behind a runner's diet, our runner's diet guide covers it. If you are in a marathon block, the marathon training diet shows how food changes from base to taper. This post is the week itself.
How the plan works
Carbs follow training. Sports nutrition guidelines set daily carbs at about 3 to 5 g per kg for light days, 5 to 7 g per kg for about an hour of moderate to hard training, and 6 to 10 g per kg for 1 to 3 hours.
Protein stays steady at about 1.6 to 2.0 g per kg every day, split into 4 or 5 meals of 20 to 40 g. Rest days need protein too.
Timing matters. The meal before and the meal after a hard session carry most of the carbs.
Close to a run, keep food low in fat and fiber. Save vegetables, beans, and wholegrains for meals away from training.
Runs under about an hour need water only. Long runs need carbs during the run as well.
The week at a glance
Monday
TrainingRest
Plan range (g/kg)3 to 4
65 kg runnerAbout 230 g carbs
80 kg runnerAbout 275 g carbs
Tuesday
TrainingIntervals, 65 min, evening
Plan range (g/kg)5 to 7
65 kg runnerAbout 400 g
80 kg runnerAbout 480 g
Wednesday
TrainingEasy run, 45 min, morning
Plan range (g/kg)4 to 5
65 kg runnerAbout 290 g
80 kg runnerAbout 350 g
Thursday
TrainingDouble: easy 35 min run, then 45 min strength
Plan range (g/kg)5 to 6
65 kg runnerAbout 335 g
80 kg runnerAbout 390 g
Friday
TrainingRest or easy 30 min
Plan range (g/kg)4 to 5
65 kg runnerAbout 270 g
80 kg runnerAbout 325 g
Saturday
TrainingLong run, 2 hours, morning
Plan range (g/kg)6 to 8
65 kg runnerAbout 460 g
80 kg runnerAbout 565 g
Sunday
TrainingEasy run, 40 min, or rest
Plan range (g/kg)4 to 6
65 kg runnerAbout 315 g
80 kg runnerAbout 380 g
Day
Training
Plan range (g/kg)
65 kg runner
80 kg runner
Monday
Rest
3 to 4
About 230 g carbs
About 275 g carbs
Tuesday
Intervals, 65 min, evening
5 to 7
About 400 g
About 480 g
Wednesday
Easy run, 45 min, morning
4 to 5
About 290 g
About 350 g
Thursday
Double: easy 35 min run, then 45 min strength
5 to 6
About 335 g
About 390 g
Friday
Rest or easy 30 min
4 to 5
About 270 g
About 325 g
Saturday
Long run, 2 hours, morning
6 to 8
About 460 g
About 565 g
Sunday
Easy run, 40 min, or rest
4 to 6
About 315 g
About 380 g
Protein is about 105 to 125 g a day for the 65 kg runner and 135 to 150 g for the 80 kg runner. Carb and protein numbers are rounded estimates from typical food labels. Brands and portions differ, so treat them as a guide, not a scale reading.
Monday: rest day
08:00 Breakfast
65 kg runner2 slices wholegrain toast, 2 eggs, 200 ml orange juice (52 g carbs)
80 kg runner3 slices wholegrain toast, 3 eggs, 200 ml orange juice (68 g)
Pre-run, during, post-run
65 kg runnerNo run today
80 kg runnerNo run today
12:30 Lunch
65 kg runnerLentil salad: 200 g cooked lentils, 1 pita, 40 g feta, tomato, cucumber (75 g)
80 kg runner250 g cooked lentils, 1 pita, 50 g feta, tomato, cucumber (83 g)
16:00 Snack
65 kg runner200 g Greek yogurt and a banana (33 g)
80 kg runner250 g Greek yogurt and a banana (35 g)
19:00 Dinner
65 kg runner130 g salmon, 300 g boiled potatoes, green beans (58 g)
80 kg runner160 g salmon, 400 g boiled potatoes, green beans (73 g)
21:30 Evening
65 kg runner250 ml milk (12 g)
80 kg runner300 ml milk (15 g)
Day total
65 kg runnerAbout 230 g carbs (3.5 g/kg), 110 g protein
80 kg runnerAbout 275 g carbs (3.4 g/kg), 145 g protein
Meal
65 kg runner
80 kg runner
08:00 Breakfast
2 slices wholegrain toast, 2 eggs, 200 ml orange juice (52 g carbs)
3 slices wholegrain toast, 3 eggs, 200 ml orange juice (68 g)
Pre-run, during, post-run
No run today
No run today
12:30 Lunch
Lentil salad: 200 g cooked lentils, 1 pita, 40 g feta, tomato, cucumber (75 g)
250 g cooked lentils, 1 pita, 50 g feta, tomato, cucumber (83 g)
16:00 Snack
200 g Greek yogurt and a banana (33 g)
250 g Greek yogurt and a banana (35 g)
19:00 Dinner
130 g salmon, 300 g boiled potatoes, green beans (58 g)
160 g salmon, 400 g boiled potatoes, green beans (73 g)
21:30 Evening
250 ml milk (12 g)
300 ml milk (15 g)
Day total
About 230 g carbs (3.5 g/kg), 110 g protein
About 275 g carbs (3.4 g/kg), 145 g protein
Rest days are lower in carbs, not low. You are still refilling from the weekend and repairing muscle, so keep the same number of meals and the same protein. Rest days are also the easiest day to get fiber in, so this is where the lentils and vegetables go.
Tuesday: interval day (evening)
07:30 Breakfast
65 kg runner80 g oats with 250 ml milk, a banana, 1 tbsp honey, 200 ml orange juice (122 g)
80 kg runner100 g oats with 300 ml milk, a banana, 1 tbsp honey, 250 ml orange juice (142 g)
10:30 Snack
65 kg runnerAn apple (20 g)
80 kg runnerAn apple (20 g)
12:30 Lunch
65 kg runnerChicken rice bowl: 250 g cooked rice, 100 g chicken, vegetables, soy sauce (75 g)
80 kg runner300 g cooked rice, 130 g chicken, vegetables, soy sauce (89 g)
16:30 Pre-run
65 kg runnerBagel with jam (58 g)
80 kg runnerBagel with jam and a banana (83 g)
18:00 During
65 kg runnerWarm-up, 6 x 800 m hard with jog recoveries, cool-down. About 65 minutes. Water only
80 kg runnerSame session. Water only
19:15 Post-run dinner
65 kg runnerSpaghetti bolognese: 110 g dry pasta, 100 g lean beef mince, tomato sauce, parmesan (89 g)
80 kg runner140 g dry pasta, 130 g lean beef mince, tomato sauce, parmesan (111 g)
21:30 Evening
65 kg runner200 g Greek yogurt, 1 tbsp honey, 100 g berries (35 g)
80 kg runner200 g Greek yogurt, 1 tbsp honey, 100 g berries (35 g)
Day total
65 kg runnerAbout 400 g carbs (6.1 g/kg), 125 g protein
80 kg runnerAbout 480 g carbs (6.0 g/kg), 150 g protein
Meal
65 kg runner
80 kg runner
07:30 Breakfast
80 g oats with 250 ml milk, a banana, 1 tbsp honey, 200 ml orange juice (122 g)
100 g oats with 300 ml milk, a banana, 1 tbsp honey, 250 ml orange juice (142 g)
10:30 Snack
An apple (20 g)
An apple (20 g)
12:30 Lunch
Chicken rice bowl: 250 g cooked rice, 100 g chicken, vegetables, soy sauce (75 g)
300 g cooked rice, 130 g chicken, vegetables, soy sauce (89 g)
16:30 Pre-run
Bagel with jam (58 g)
Bagel with jam and a banana (83 g)
18:00 During
Warm-up, 6 x 800 m hard with jog recoveries, cool-down. About 65 minutes. Water only
Same session. Water only
19:15 Post-run dinner
Spaghetti bolognese: 110 g dry pasta, 100 g lean beef mince, tomato sauce, parmesan (89 g)
140 g dry pasta, 130 g lean beef mince, tomato sauce, parmesan (111 g)
21:30 Evening
200 g Greek yogurt, 1 tbsp honey, 100 g berries (35 g)
200 g Greek yogurt, 1 tbsp honey, 100 g berries (35 g)
Day total
About 400 g carbs (6.1 g/kg), 125 g protein
About 480 g carbs (6.0 g/kg), 150 g protein
Hard intervals run on stored carbs. A carb-rich breakfast and lunch fill the tank, and the bagel 1.5 hours before tops it up without sitting heavy in your stomach. A session of about an hour needs no gels. Dinner comes straight after, so it doubles as your recovery meal.
Wednesday: easy run (morning)
06:30 Pre-run
65 kg runnerWater. Half a banana if you wake up hungry (12 g)
80 kg runnerWater and a banana (25 g)
07:00 During
65 kg runnerEasy run, 45 minutes. Water if you want it
80 kg runnerSame run. Water if you want it
08:00 Post-run breakfast
65 kg runner200 g Greek yogurt, 50 g granola, a banana, 100 g berries (75 g)
80 kg runner250 g Greek yogurt, 60 g granola, a banana, 100 g berries (84 g)
12:30 Lunch
65 kg runnerTuna wrap: 2 large tortillas, 1 can tuna, 50 g sweetcorn, salad (74 g)
80 kg runner2 large tortillas, 1 can tuna, 80 g sweetcorn, salad (79 g)
16:00 Snack
65 kg runnerAn apple with 20 g peanut butter (23 g)
80 kg runnerAn apple and 2 rice cakes with 20 g peanut butter (37 g)
19:00 Dinner
65 kg runnerChicken and chickpea curry: 100 g chicken, 80 g chickpeas, 250 g cooked rice (91 g)
80 kg runner130 g chicken, 80 g chickpeas, 320 g cooked rice (111 g)
21:30 Evening
65 kg runner250 ml milk (12 g)
80 kg runner300 ml milk (15 g)
Day total
65 kg runnerAbout 290 g carbs (4.4 g/kg), 120 g protein
80 kg runnerAbout 350 g carbs (4.4 g/kg), 140 g protein
Meal
65 kg runner
80 kg runner
06:30 Pre-run
Water. Half a banana if you wake up hungry (12 g)
Water and a banana (25 g)
07:00 During
Easy run, 45 minutes. Water if you want it
Same run. Water if you want it
08:00 Post-run breakfast
200 g Greek yogurt, 50 g granola, a banana, 100 g berries (75 g)
250 g Greek yogurt, 60 g granola, a banana, 100 g berries (84 g)
12:30 Lunch
Tuna wrap: 2 large tortillas, 1 can tuna, 50 g sweetcorn, salad (74 g)
2 large tortillas, 1 can tuna, 80 g sweetcorn, salad (79 g)
16:00 Snack
An apple with 20 g peanut butter (23 g)
An apple and 2 rice cakes with 20 g peanut butter (37 g)
19:00 Dinner
Chicken and chickpea curry: 100 g chicken, 80 g chickpeas, 250 g cooked rice (91 g)
130 g chicken, 80 g chickpeas, 320 g cooked rice (111 g)
21:30 Evening
250 ml milk (12 g)
300 ml milk (15 g)
Day total
About 290 g carbs (4.4 g/kg), 120 g protein
About 350 g carbs (4.4 g/kg), 140 g protein
An easy 45 minutes is fine on little or no food. If you like to run first thing, water is enough, and a banana helps if you wake up hungry. The day is a normal day of food, with enough carbs to recover from Tuesday.
Thursday: double day (easy run and strength)
06:30 Pre-run
65 kg runner1 slice white toast with 1 tsp honey (25 g)
80 kg runner1 slice white toast with 2 tsp honey (30 g)
07:00 During
65 kg runnerEasy run, 35 minutes. Water
80 kg runnerSame run. Water
07:45 Post-run breakfast
65 kg runner70 g oats, 250 ml milk, 150 g Greek yogurt, 30 g raisins, 1 tbsp honey (99 g)
80 kg runner90 g oats, 300 ml milk, 150 g Greek yogurt, 30 g raisins, 1 tbsp honey (114 g)
12:30 Lunch
65 kg runnerTurkey sandwich: 2 slices wholegrain bread, 80 g turkey, 30 g hummus, salad, and an orange (48 g)
80 kg runner3 slices wholegrain bread, 100 g turkey, 30 g hummus, salad, and an orange (64 g)
16:30 Pre-gym
65 kg runnerA banana and 2 rice cakes with jam (45 g)
80 kg runnerA banana and 2 rice cakes with jam (45 g)
18:30 Session
65 kg runnerStrength, 45 minutes: squats, lunges, calf raises, core. Water
80 kg runnerSame session. Water
19:45 Post-gym dinner
65 kg runnerTeriyaki salmon: 130 g salmon, 250 g cooked rice, stir-fried vegetables (80 g)
80 kg runner160 g salmon, 300 g cooked rice, stir-fried vegetables (89 g)
21:30 Evening
65 kg runner30 g cereal with 250 ml milk (37 g)
80 kg runner40 g cereal with 300 ml milk (49 g)
Day total
65 kg runnerAbout 335 g carbs (5.1 g/kg), 115 g protein
80 kg runnerAbout 390 g carbs (4.9 g/kg), 135 g protein
Meal
65 kg runner
80 kg runner
06:30 Pre-run
1 slice white toast with 1 tsp honey (25 g)
1 slice white toast with 2 tsp honey (30 g)
07:00 During
Easy run, 35 minutes. Water
Same run. Water
07:45 Post-run breakfast
70 g oats, 250 ml milk, 150 g Greek yogurt, 30 g raisins, 1 tbsp honey (99 g)
90 g oats, 300 ml milk, 150 g Greek yogurt, 30 g raisins, 1 tbsp honey (114 g)
12:30 Lunch
Turkey sandwich: 2 slices wholegrain bread, 80 g turkey, 30 g hummus, salad, and an orange (48 g)
3 slices wholegrain bread, 100 g turkey, 30 g hummus, salad, and an orange (64 g)
16:30 Pre-gym
A banana and 2 rice cakes with jam (45 g)
A banana and 2 rice cakes with jam (45 g)
18:30 Session
Strength, 45 minutes: squats, lunges, calf raises, core. Water
Same session. Water
19:45 Post-gym dinner
Teriyaki salmon: 130 g salmon, 250 g cooked rice, stir-fried vegetables (80 g)
160 g salmon, 300 g cooked rice, stir-fried vegetables (89 g)
21:30 Evening
30 g cereal with 250 ml milk (37 g)
40 g cereal with 300 ml milk (49 g)
Day total
About 335 g carbs (5.1 g/kg), 115 g protein
About 390 g carbs (4.9 g/kg), 135 g protein
Two sessions in one day means two refuels. The breakfast after the run has carbs and protein together, because you train again in about 11 hours. The snack before the gym keeps your legs from feeling flat, and dinner covers the strength work with a solid portion of protein.
Friday: rest or easy day before the long run
08:00 Breakfast
65 kg runner2 slices sourdough, 2 eggs, half an avocado, 200 ml orange juice (70 g)
80 kg runner3 slices sourdough, 3 eggs, half an avocado, 200 ml orange juice (95 g)
Run
65 kg runnerRest, or an easy 30 minutes before breakfast with water only
80 kg runnerSame
12:30 Lunch
65 kg runnerChicken couscous: 200 g cooked couscous, 100 g chicken, roasted vegetables (56 g)
80 kg runner250 g cooked couscous, 130 g chicken, roasted vegetables (68 g)
16:00 Snack
65 kg runner150 g Greek yogurt and a banana (31 g)
80 kg runner200 g Greek yogurt and a banana (33 g)
19:00 Dinner
65 kg runnerPasta: 100 g dry pasta, tomato sauce, 100 g turkey meatballs (82 g)
80 kg runner125 g dry pasta, tomato sauce, 130 g turkey meatballs (100 g)
21:00 Evening
65 kg runner1 slice toast with jam (31 g)
80 kg runner1 slice toast with jam (31 g)
Day total
65 kg runnerAbout 270 g carbs (4.2 g/kg), 110 g protein
80 kg runnerAbout 325 g carbs (4.1 g/kg), 150 g protein
Meal
65 kg runner
80 kg runner
08:00 Breakfast
2 slices sourdough, 2 eggs, half an avocado, 200 ml orange juice (70 g)
3 slices sourdough, 3 eggs, half an avocado, 200 ml orange juice (95 g)
Run
Rest, or an easy 30 minutes before breakfast with water only
Same
12:30 Lunch
Chicken couscous: 200 g cooked couscous, 100 g chicken, roasted vegetables (56 g)
250 g cooked couscous, 130 g chicken, roasted vegetables (68 g)
16:00 Snack
150 g Greek yogurt and a banana (31 g)
200 g Greek yogurt and a banana (33 g)
19:00 Dinner
Pasta: 100 g dry pasta, tomato sauce, 100 g turkey meatballs (82 g)
125 g dry pasta, tomato sauce, 130 g turkey meatballs (100 g)
21:00 Evening
1 slice toast with jam (31 g)
1 slice toast with jam (31 g)
Day total
About 270 g carbs (4.2 g/kg), 110 g protein
About 325 g carbs (4.1 g/kg), 150 g protein
Friday sets up Saturday. You do not need a carb load for a 2-hour training run, just a normal day with a carb-based dinner that is not too heavy or high in fiber. Eat the dinner you know sits well. The evening toast is there because you will eat breakfast early tomorrow.
Saturday: long run day
05:45 Breakfast
65 kg runnerBagel with jam, a banana, coffee (83 g)
80 kg runnerBagel with jam, a banana, 250 ml orange juice, coffee (108 g)
07:45 Pre-run
65 kg runnerA few sips of water
80 kg runnerA few sips of water
08:00 During
65 kg runnerLong run, 2 hours at easy pace. One 25 g gel every 30 minutes from minute 20: 4 gels, 100 g (50 g per hour). Water with each gel
80 kg runnerSame: 4 gels, 100 g (50 g per hour). Water with each gel
10:15 Post-run
65 kg runner500 ml chocolate milk (50 g)
80 kg runner500 ml chocolate milk and a banana (75 g)
12:30 Lunch
65 kg runnerBurrito bowl: 200 g cooked rice, 120 g black beans, 100 g chicken, salsa, sweetcorn (84 g)
80 kg runner300 g cooked rice, 150 g black beans, 130 g chicken, salsa, sweetcorn (113 g)
16:00 Snack
65 kg runner1 slice toast with honey and 250 ml milk (47 g)
80 kg runner1 slice toast with honey and 300 ml milk (50 g)
19:00 Dinner
65 kg runnerLean beef burger in a bun, 200 g oven wedges, salad (94 g)
80 kg runnerLean beef burger in a bun, 300 g oven wedges, salad (121 g)
Day total
65 kg runnerAbout 460 g carbs (7.0 g/kg), 125 g protein
80 kg runnerAbout 565 g carbs (7.1 g/kg), 145 g protein
Meal
65 kg runner
80 kg runner
05:45 Breakfast
Bagel with jam, a banana, coffee (83 g)
Bagel with jam, a banana, 250 ml orange juice, coffee (108 g)
07:45 Pre-run
A few sips of water
A few sips of water
08:00 During
Long run, 2 hours at easy pace. One 25 g gel every 30 minutes from minute 20: 4 gels, 100 g (50 g per hour). Water with each gel
Same: 4 gels, 100 g (50 g per hour). Water with each gel
10:15 Post-run
500 ml chocolate milk (50 g)
500 ml chocolate milk and a banana (75 g)
12:30 Lunch
Burrito bowl: 200 g cooked rice, 120 g black beans, 100 g chicken, salsa, sweetcorn (84 g)
300 g cooked rice, 150 g black beans, 130 g chicken, salsa, sweetcorn (113 g)
16:00 Snack
1 slice toast with honey and 250 ml milk (47 g)
1 slice toast with honey and 300 ml milk (50 g)
19:00 Dinner
Lean beef burger in a bun, 200 g oven wedges, salad (94 g)
Lean beef burger in a bun, 300 g oven wedges, salad (121 g)
Day total
About 460 g carbs (7.0 g/kg), 125 g protein
About 565 g carbs (7.1 g/kg), 145 g protein
This is the biggest food day of the week, and the 100 g you take during the run is part of the total, not an extra. Notice that both runners take the same gels. Carbs during exercise are set per hour, not per kg of body weight, because the limit is how fast your gut can absorb them. Guidance for 1 to 2.5 hours of running is 30 to 60 g per hour. Runners who have trained their gut can go to 60 or 75 g per hour on longer runs.
Use the long run to rehearse race day: the same breakfast at the same time before the start, and the same gels you plan to race with. Then refuel within about an hour, because Sunday is another run.
Sunday: recovery run or rest
08:00 Breakfast
65 kg runner3 small pancakes, 2 tbsp maple syrup, 100 g berries, 200 ml orange juice (101 g)
80 kg runner4 small pancakes, 2 tbsp maple syrup, 100 g berries, 200 ml orange juice (116 g)
09:30 Run
65 kg runnerEasy run, 40 minutes, or rest. Water
80 kg runnerSame. Water
10:30 Post-run
65 kg runner200 g Greek yogurt with 1 tbsp honey (25 g)
80 kg runner250 g Greek yogurt with 1 tbsp honey (27 g)
13:00 Lunch
65 kg runner400 ml lentil soup and a bread roll (55 g)
80 kg runner500 ml lentil soup and a large bread roll (73 g)
16:00 Snack
65 kg runnerAn apple and 30 g dark chocolate (30 g)
80 kg runnerAn apple and 30 g dark chocolate (30 g)
19:00 Dinner
65 kg runnerRoast chicken (130 g), 300 g roast potatoes, carrots and peas, gravy (93 g)
80 kg runnerRoast chicken (160 g), 400 g roast potatoes, carrots and peas, gravy (119 g)
21:30 Evening
65 kg runner250 ml milk (12 g)
80 kg runner300 ml milk (15 g)
Day total
65 kg runnerAbout 315 g carbs (4.9 g/kg), 110 g protein
80 kg runnerAbout 380 g carbs (4.8 g/kg), 135 g protein
Meal
65 kg runner
80 kg runner
08:00 Breakfast
3 small pancakes, 2 tbsp maple syrup, 100 g berries, 200 ml orange juice (101 g)
4 small pancakes, 2 tbsp maple syrup, 100 g berries, 200 ml orange juice (116 g)
09:30 Run
Easy run, 40 minutes, or rest. Water
Same. Water
10:30 Post-run
200 g Greek yogurt with 1 tbsp honey (25 g)
250 g Greek yogurt with 1 tbsp honey (27 g)
13:00 Lunch
400 ml lentil soup and a bread roll (55 g)
500 ml lentil soup and a large bread roll (73 g)
16:00 Snack
An apple and 30 g dark chocolate (30 g)
An apple and 30 g dark chocolate (30 g)
19:00 Dinner
Roast chicken (130 g), 300 g roast potatoes, carrots and peas, gravy (93 g)
Roast chicken (160 g), 400 g roast potatoes, carrots and peas, gravy (119 g)
21:30 Evening
250 ml milk (12 g)
300 ml milk (15 g)
Day total
About 315 g carbs (4.9 g/kg), 110 g protein
About 380 g carbs (4.8 g/kg), 135 g protein
Sunday is still a refuel day after Saturday, so carbs stay moderate even if you skip the run. It is also a good day to cook for the week: a pot of rice, a tray of chicken, a batch of bolognese or curry, and some boiled eggs cover most of the lunches above.
Why one fixed menu fails runners
Over the whole week, both runners average about 5 g of carbs per kg a day. If the 65 kg runner ate that average every day, about 330 g, they would be about 70 g short on Tuesday, about 130 g short on Saturday, and about 100 g over on Monday. The total is right, but the timing is wrong: too little food on the days that need it and too much on the days that do not.
The bigger problem is that real weeks move. Rain pushes the long run to Sunday. Work moves the intervals to Thursday morning. A cold wipes out two days. A plan on paper cannot see any of that, so it keeps serving Saturday's food on the wrong day. Use this week as a pattern, not a script: when a session moves, move its food with it.
How to scale the plan to your weight
Pick the column closest to your weight. If you are in between or outside the range, multiply the 65 kg amounts by your weight in kg divided by 65. At 55 kg that is 0.85. At 72 kg it is 1.1. At 95 kg, take the 80 kg column and multiply by 1.2.
Scale the carb foods: oats, bread, rice, pasta, potatoes, juice. These are what change most between days.
For protein, keep 4 or 5 meals and size the protein portion at about 0.25 to 0.4 g per kg per meal. That is about 20 to 25 g a meal at 65 kg and 25 to 30 g at 80 kg.
Do not scale the gels. Carbs during the run are set per hour, so a 55 kg runner and a 90 kg runner can use the same in-run plan.
If you run more than about 60 km a week, or your long run goes past 2.5 hours, add carbs to the long run day and the day after first.
Using the plan to lose weight without underfueling
Many runners want to lose some weight while they train. You can, if you take the cut from the right days. The sessions that make you fitter are the ones that suffer first when you eat too little, so the deficit belongs on rest and easy days, and the food around hard sessions stays.
Rest days (Monday, Friday)
Pre-run snack before intervals and long runs
Evening snacks on easy days
Gels during the long run
Juice: swap for whole fruit
The meal after hard sessions and long runs
Second helpings of rice or pasta on easy days
Protein at every meal
Trim a little here
Keep this the same
Rest days (Monday, Friday)
Pre-run snack before intervals and long runs
Evening snacks on easy days
Gels during the long run
Juice: swap for whole fruit
The meal after hard sessions and long runs
Second helpings of rice or pasta on easy days
Protein at every meal
Start small. Cutting about 300 to 500 kcal a day on rest and easy days is enough for slow, steady loss. For the 65 kg runner, dropping Monday's orange juice and evening milk and 100 g of potatoes saves about 250 to 300 kcal.
Keep protein toward the top of the range, about 1.8 to 2.0 g per kg. It helps you hold on to muscle while you eat less.
Go slowly. A slow rate is easier to hold without hurting training. Stop cutting in the last 2 to 3 weeks before a race.
Watch for warning signs: heavy legs for days, poor sleep, getting ill often, falling performance, low mood, or a missed period. Long-term underfueling harms health and performance. If you see two or more, eat more, starting around training. If they continue, see a doctor or a sports dietitian.
When your week looks different
Long run on Sunday: swap the Saturday and Sunday food. The big day always sits with the long run.
Morning intervals: move the bagel to 30 to 45 minutes before and make it smaller, such as a banana or a slice of toast with honey. Then make breakfast the big recovery meal.
Run after work: lunch and a 16:00 snack become your pre-run fuel. Do not run on an empty stomach after 6 hours without food.
Long run over 2.5 hours: keep gels going at 50 to 60 g per hour, or up to 75 g if your gut is trained, and add carbs to the evening before.
Cutback week: training drops, so trim carbs a little on the lighter days. Keep protein the same.
Race week: switch from this plan to a race-week plan. Our race-day and carb-loading guides cover it.
Fat, fiber, and fluid
This plan does not count fat. Normal portions of oil, eggs, fish, meat, dairy, nuts, and avocado cover it, and most runners do well with fat at about 20 to 35 percent of their energy. Fiber comes from vegetables, fruit, beans, lentils, and wholegrains, which is why those foods sit in meals away from runs. For fluid, drink with every meal and after every run. Pale yellow urine is a fair sign you are drinking enough.
Frequently asked questions
How many carbs should a runner eat per day?
It depends on the day. About 3 to 4 g per kg on a rest day, 4 to 5 g on an easy run day, 5 to 7 g on a hard session day, and 6 to 8 g on a long run day of about 2 hours. For a 65 kg runner, that is roughly 230 to 460 g across the week.
How much protein do runners need?
About 1.6 to 2.0 g per kg of body weight a day, every day, including rest days. Split it into 4 or 5 meals of 20 to 40 g. For a 65 kg runner that is about 105 to 130 g. For an 80 kg runner it is about 130 to 160 g.
What should runners eat before a run?
For a hard session or long run, eat a carb-based meal 2 to 3 hours before, or a smaller snack of 30 to 60 g of carbs 1 to 1.5 hours before. Keep it low in fat and fiber. For an easy run under an hour, water or a banana is enough.
Do I need gels on a long run?
For runs over about 75 to 90 minutes, yes. Guidance for 1 to 2.5 hours is 30 to 60 g of carbs per hour. One 25 g gel every 30 minutes gives you 50 g per hour. Practice it in training before you use it in a race.
Can I use this meal plan to lose weight?
Yes, with care. Eat a little less on rest and easy days, swap juice for whole fruit, and keep protein at about 1.8 to 2.0 g per kg. Keep the pre-run snack, gels on long runs, and the meal after hard sessions. Stop cutting in the last few weeks before a race.
Should I eat less on rest days?
Eat fewer carbs, not less protein and not fewer meals. Rest days are when you repair and refill, so keep protein the same and carbs at about 3 to 4 g per kg.
Sources
1Carbohydrates for Training and CompetitionJournal of Sports Sciences (Burke et al., 2011)Daily carbs of 3 to 5 g/kg for light days, 5 to 7 g/kg for about an hour a day, 6 to 10 g/kg for 1 to 3 hours a day
2Nutrition and Athletic Performance (Joint Position Statement)Journal of the Academy of Nutrition and Dietetics (Thomas et al., 2016)Carb targets by training load, 30 to 60 g per hour during 1 to 2.5 hours of exercise, protein of 1.2 to 2.0 g/kg, fat at 20 to 35 percent of energy
General guidance for healthy adults, not medical advice. Talk to a doctor or registered dietitian if you have a health condition, take medicines or have special dietary needs.
Mavr Sports Nutrition Team. The Mavr sports-nutrition team translates peer-reviewed endurance research (Jeukendrup, Burke, the ISSN) into daily fueling for runners and triathletes.
