Pippa Simpson
Whether you’re starting out on Shape’s 10km Challenge, or looking to improve your time, this 7-day eating plan will fuel your tank so you’ll run better and faster!
Weight maintenance 7-day meal plan for a female runner:
Per day
½ cup of low-fat milk for tea and coffee per day
Mid-morning and mid-afternoon snack can be interchanged
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
| strong>Breakfast | High-fibre cereal2/3 cup high-fibre bran cereal (50g) + ½ cup (125ml) low-fat milk + 10 large strawberries, chopped into cereal (250g or other seasonal fruit) + 5 cashew nuts |
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| Mid-morning | 4 T low-fat hummus + 3 corn thins (optional: baby corn and mange tout to dip in humus) |
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| Lunch | Chicken & Avo Pita 1 chicken breast (±80g), leftovers sliced into strips + shredded lettuce, grated carrots and pepper dews + 1 small brown pita bread (60g) + ¼ small avocado (mashed and spread on the inside of pita bread) |
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| Mid-afternoon | 125ml fat-free peach and apricot flavoured yoghurt (or preferred flavour) + 1 small bunch of grapes (±110g or other seasonal fruit) |
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| Supper | Bean and butternut curry 2/3cup butter beans (140g) + ½ cup brown, basmati rice (65g) + ½ cup (125ml) butternut (in curry) + 1 cup (250ml) spinach (in curry) + 2 t canola or olive oil |
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come on guys, I think this diet is pretentious ! We want normal food …
@Cindy. I’ve been trying it for a week and a half. It’s not bad at all.
Hi Cindy. This is normal, healthy food that will give you energy for running, and keep you satisfied. What kind of thing did you have in mind?
I have to agree with Cindy. It sounds great, but rather unrealistic for ‘average folk’. To eat this way for a full 7 days would mean a grocery cupboard bigger than my garage, and an income bigger than mine
(or a full time chef).
Perhaps options for the the average earner would be more appealing.
Cindy & Candice
You’re falling into the usual trap/using a rather old excuse here.. The problem lies not with the suggested eating plan but with your perceptions. Firstly, you don’t think this is ‘average folk’ food, ’cause your perception of ‘normal’ is skew. All the foods listed are average healthy foods, as admin stated. There really is nothing strange about anything listed. Secondly, the perception that these items are more expensive than junk food or unhealthy food, is one of the most common excuses people come up with for not following a healthy, well-balanced diet. Do yourself a favour and do some proper research into the prices of the foods. Then, lastly, with the vast amount of readily available information about foods, healthy diets, etc there really is no excuse for you not to be able to know what alternatives you can use in the case of items that are perhaps expensive or hard to obtain. Get your heads out of the sand, darlings…
Is there a printable version of this eating plan?
on day 3 is what can we replace with the curry? dont eat curry
Thank you, very useful. I wasnt really a big fan of Spinach for many years (ok, that’s a total lie, I hated the stuff), but after shacking up with a vegan I kind of had to put up with it, and have slowly come to totally love the stuff. Spinach curry is now my absolute favouritest! I even found adedicated spinach recipes website which is my new favourite site now, you should take a look!
Hi,
Can someone please tell me what hummus is? I have seen it in menus but have no idea what it is.
Hummus: Tahini paste (made from sesame seeds) and chickpeas, blended with olive oil and lemon juice, its very tasty, I have it as a snack with sliced up peppers, yum.