7 Healthy Meals For Runners (to stave off the runger)

Figuring out the best food for runners to help stave off the runger is tricky. You don’t want to eat all the carbs, but you want to have healthy meals for runners. These 7 meals give you a mix of fiber-rich, carbohydrate meals and strength-building protein dishes.

Whenever race training season begins, I find myself suddenly ravenous. 

Between all the fresh air (I am a fair-weather runner), the increase in activity, and abundance of fresh produce the season brings, I cannot seem to keep myself fed. 

In the past, I would have just increased my pasta-eating, bagel-loving, and treats-seeking foods. Since I want to eat healthier than my 20-year old self would have, I now turn to fresh fruits, vegetables, lean proteins, and whole grains to fuel my running season needs.

You can get a copy of these healthy meals for runners recipes sent straight to your inbox here. 

This post contains affiliate links. I am not a registered dietician. I am a certified Health Coach and Personal Trainer. These meal ideas should not be taken as medical advice. Consult with your physician before starting any new diet or exercise plan.

Balancing the run-ger on running days with the needs of muscle building on strength training days can make it tough to know what to eat and when for maximum running energy and muscle recovery. 

With these 7 healthy meal ideas for runners, you get mostly plant-based meals that are easy and quick to make. Each meal works to give you a carbohydrate boost for those running days or a protein boost for those lifting days. 

Monday (Running Interval Day) – Chickpea Mash Sandwich

A quick meal that packs a vegetarian protein punch while giving you the high fiber of vegetables. Customize this mash to your tastes and eat it the way you like best. 

This meal is complex carbohydrate focused on replenishing the glycogen stores your body uses for quick energy. Using ingredients like quinoa, whole wheat bread, and peppers, you have whole foods that ease the running hunger without pumping you full of simple carbs like white breads, chips, and refined grains.

Tuesday (Strength Day) – Vegetarian Southwest Quinoa Dinner Dip 

A family favorite and easy pantry meal, this Vegetarian Southwest Quinoa Dinner Dip comes together in just the time it takes to cook the quinoa.

Strength days are all about focusing on protein to help your muscle restore. This meal, with ingredients like quinoa, black beans, and Greek yogurt can have you at 22 grams of protein minimum. It is a plant-based option that is higher in protein.

Wednesday (Running Interval Day) – Easy Vegetarian Asian Noodle Bowl 

Create a crunchy and chewy, savory and sweet flavor in this easy vegetarian Asian noodle bowl. Loaded with vegetables and a flavorful sauce. 

Combating the increased calorie expenditure when you are race training means I am usually on the hunt for any simple carbohydrates I can find – pastas, chips, crackers, treats. This noodle based meal covered with tasty vegetables gives me complex carbohydrates plus fiber and all the nutrient benefits of produce.

Thursday (Strength Day) – Husband Approved Chop & Mix Tuna Salad 

This husband approved tuna salad is vegetable-loaded, quick, and easy to make. Ideal for warm summer nights or cold winter days, it easily fills you up.

Another strength building day in your week, means another day to focus on protein for recovery. 

Tuna gives you almost 30 grams of protein per can. Make this tuna salad for a tasty, protein-packed and fiber-filled meal. 

Friday (Rest Day) – Simple & Filling Rice Bowls 

Rice Bowls are an easy way to increase your daily vegetable count while still leaving you feeling full. Packed with flavor and very customizable, your whole family will find something to love about them. 

Rest days should be about resting your body, refueling your system, and eating well. Making a rice bowl for dinner gives you tons of fiber, complex carbohydrates, and protein. They are also super customizable!

Saturday (Long Run) – Simple Pantry Chili Loaded Potatoes 

A delicious chili that uses what you have on hand and is perfect for a colder day or a filling summer meal. 

Nothing hits harder than post-long run, ravenous hunger. 

Combined with protein, complex carbohydrates, and healthy fats, these chili loaded potatoes are ideal for replenishing your glycogen stores after a long run.

Sunday (Rest Day) – Roasted Vegetable Fajitas 

Simple to make and exploding with flavor, these Roasted Vegetable Fajitas are a family favorite that take very little time to make. 

Another rest day to ensure you are taking care of yourself and avoiding injury means more tasty meals. So quick and easy to make, these fajitas serve to fill you up and give you the sustained energy you need for tomorrow’s run.

Now that you have health meals for runners in place, get the training plan. You can get a free copy of the 8 Week Base Training Plan here. 

I know you want to cross your next 5k finish line feeling strong and ready for more. Grab your Finish Line Strong 5k Training Plan here. No matter what level you are – beginner, intermediate, advanced – there is a specific training plan that combines intervals and strength days for you.