Runner meal plan, built around the long run.
Carbs should move with the training week, and protein should show up at every meal. Here is a week at about 2,500 to 2,900 calories a day for a 70-kilogram runner, with a long-run day and a rest day. Alma can fit it to your goal.
Built from ACSM, AND and Dietitians of Canada advice.
The rules
Three habits carry the training week
Carbs match the run
Bigger carb portions on long-run days, smaller on the rest day.
Protein at every meal
1.2 to 2.0 g per kg a day, spread over four meals.
Fluids and iron
Drink through the day and pair iron foods with vitamin C.
Sample week
Seven days with a long run and a rest day
About 2,500 to 2,900 calories a day for a 70-kilogram runner. Scale portions to your weight and training load. Find your number
Day 1Monday
BreakfastOatmeal with banana and peanut butter¾ cup dry oats, 1 cup milk, 1 banana, 1 tbsp peanut butter, 1 tbsp honey, 1 slice sourdough
LunchTurkey, rice and roasted vegetables3 oz turkey breast, 2¼ cups cooked brown rice, 1½ cups roasted vegetables, 1 cup spinach, 2 tsp olive oil
SnackPre-run banana with peanut butter1 banana, 1 tbsp peanut butter, 2 tsp honey, eaten 2 hours before the run
DinnerSalmon with sweet potato and green beans5 oz salmon, 2 cups roasted sweet potato, 1½ cups green beans, 1 tsp olive oil
About 2,580 kcal117 g protein400 g carbs
Day 2Tuesday
- BreakfastBagel with peanut butter and banana1 whole-wheat bagel, 1½ tbsp peanut butter, 1 banana, 1 cup orange juice
- LunchChicken burrito bowl5 oz chicken, 2¼ cups cooked rice, ½ cup black beans, ½ cup corn, ⅓ avocado, ¼ cup salsa
- SnackPretzels and a banana1½ oz pretzels, 1 banana
- DinnerBeef and noodle stir-fry5 oz lean beef, 1½ cups cooked rice noodles, 2 cups vegetables, 2 tsp peanut oil
About 2,560 kcal135 g protein397 g carbs
Day 3Wednesday
- BreakfastRest-day porridge with berries¾ cup dry oats, 1 cup milk, 1 cup berries, 2 tbsp walnuts, 2 tsp honey
- LunchTuna and white bean salad with sourdough1 can tuna, 1 cup white beans, ½ cup tomato, arugula, 1 tbsp olive oil, 2 slices sourdough
- SnackApple with almond butter1 apple, 1½ tbsp almond butter
- DinnerRoast chicken with potatoes and carrots5 oz chicken thigh, 1½ cups roasted potatoes, 2 cups carrots and zucchini, 1 tbsp olive oil, 1 roll
About 2,470 kcal134 g protein309 g carbs
Day 4Thursday
- BreakfastPancakes with berries and yogurt3 four-inch pancakes (¾ cup flour, 1 egg, ½ cup milk, 1 tsp oil), ¾ cup berries, 1 tbsp maple syrup, ¼ cup Greek yogurt
- LunchPasta with chicken and tomato sauce2½ cups cooked pasta, 3 oz chicken breast, 1 cup tomato sauce, 1 tbsp Parmesan, 1 tsp olive oil
- SnackPre-run rice cakes with honey2 brown rice cakes, 1 tbsp peanut butter, 2 tsp honey, 1 banana
- DinnerShrimp fried rice2 cups cooked rice, 4 oz shrimp, 1 egg, 1 cup peas and carrots, 2 tsp sesame oil
About 2,650 kcal133 g protein407 g carbs
Day 5Friday
- BreakfastEggs on sourdough with avocado2 eggs, 3 slices sourdough, ½ avocado, ½ cup tomato, 1 tsp butter, 1 cup orange juice
- LunchChicken and rice bowl with edamame2½ oz chicken, 2½ cups cooked rice, ½ cup edamame, ½ cup cucumber, 1 tsp sesame oil
- SnackPineapple, raisins and almonds1 cup pineapple, 2 tbsp raisins, ½ oz almonds
- DinnerTurkey meatballs with spaghetti2½ oz turkey meatballs, 3 cups cooked spaghetti, 1 cup marinara, 2 tsp olive oil
About 2,860 kcal130 g protein441 g carbs
Day 6Saturday
- BreakfastLong-run oatmeal with banana1 cup dry oats, 1 cup milk, 1 banana, 1 tbsp honey, 2 tbsp raisins, 1 cup orange juice
- LunchLong-run rice and chicken bowl2½ cups cooked rice, 4 oz chicken, 2 cups roasted vegetables, 2 tsp olive oil
- SnackRecovery smoothie with banana and yogurt½ cup Greek yogurt, 1 banana, 1 cup orange juice, 2 tsp honey
- DinnerPasta with salmon and peas3 cups cooked pasta, 3 oz salmon, 1 cup peas
About 2,910 kcal138 g protein500 g carbs
Day 7Sunday
- BreakfastYogurt bowl with granola and berries¾ cup Greek yogurt, ¾ cup granola, 1 cup berries, 1 tsp honey
- LunchChicken and black bean quesadilla2 flour tortillas, 3 oz chicken, 1 oz cheddar, ½ cup black beans, ⅓ avocado, ¼ cup salsa
- SnackTrail mix with dried cherries1 oz almonds, 2 tbsp walnuts, 3 tbsp dried cherries
- DinnerBaked cod with rice and zucchini5 oz cod, 3 cups cooked rice, 2 cups zucchini and peppers, 2 tsp olive oil
About 2,570 kcal134 g protein338 g carbs
Shopping list
What to buy
Most days
ProteinChicken, turkey, lean beef, salmon, shrimp, yogurt, eggschicken breastsalmongreek yogurtegg
FluidsWater, milk, orange juice, an electrolyte drink for long runs
Now and then
Carb portions go up on Friday and Saturday and down on Wednesday. The rest of the week stays steady.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What should a runner eat in a day?
Carb foods at most meals, protein at all four, and vegetables and fruit through the day. On this plan that looks like oatmeal or a bagel in the morning, rice, pasta or noodles at lunch, a snack built around the run, and fish, chicken or beef with potatoes or rice at dinner.
How many calories is this meal plan?
About 2,500 to 2,900 calories a day, with 115 to 140 grams of protein, 305 to 500 grams of carbs and 30 to 45 grams of fiber. Saturday, the long run, is the biggest day, and Wednesday, the rest day, carries the fewest carbs. The numbers assume a 70-kilogram runner, so scale portions to your weight, pace and mileage.
How many carbs do runners need?
The ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada joint position gives 5 to 7 g per kg a day for moderate training and 6 to 10 g per kg for 1 to 3 hours a day. For a 70-kilogram runner this week runs from about 4 g per kg on the rest day to about 7 g per kg on the long-run day.
What should I eat before a run?
Something mostly carb, low in fiber and fat, one to three hours out, or a smaller snack closer to the run. The banana with peanut butter or the rice cakes with honey here are built for that. The joint position also suggests 5 to 7 ml of fluid per kg at least 4 hours before, near 350 to 490 ml for a 70-kilogram runner.
What should I eat after a long run?
Carbs with protein within a couple of hours. Saturday here ends with a yogurt and banana smoothie, then pasta with salmon and peas. When the next hard run is under 8 hours away, the joint position puts carbs at 1.0 to 1.2 g per kg an hour for the first 4 hours. With a day between runs, regular meals are enough.
Do runners need more iron?
The joint position notes that endurance athletes are at higher risk of low iron. The NIH Office of Dietary Supplements lists adult men at 8 mg a day and women at 18 mg from age 19 to 50. Beef, beans, spinach and fortified cereal carry it, and vitamin C helps you absorb plant iron. If you feel flat, ask for a blood test before you take a supplement.
Can I follow this plan if I run in the evening?
Yes. Move the pre-run snack to the afternoon, keep lunch lighter in fiber, and put the recovery meal after the run instead of dinner. The day totals stay the same, which is what matters across the week.
How does Alma help a runner stay on plan?
Log a meal by photo, voice or text in about 10 seconds and Alma scores it from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma can also build a plan around your goal and the foods you like, with carbs and protein sized to your training.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
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