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 |
| Breakfast | Yoghurt and mixed berry muesli 2/3 cup low sugar, low-fat muesli (less than 5g sugar and fat per 100g) (±50g)+ 125ml fat-free strawberry flavoured yoghurt+ ¾ cup mixed berries (140g or other seasonal fruit) + 9 pistachio nuts |
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| Mid-morning | 1 small whole grain rusk (±30g)+ 1 cup (125ml) skinny decaf cappuccino | |||||
| Lunch | Chickpea and pesto salad 2/3 cup chickpeas (140g)+ 1 large mealie (180g)+ 2 cups lettuce, cherry tomatoes, snap peas and asparagus + 2 t pesto |
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| Mid-afternoon | 100ml fat-free drinking yoghurt+ 1 medium nectarine (180g or other seasonal fruit) | |||||
| Supper | Chilli and lime fish 1 piece baked fish (±140g) e.g. hake (with chopped chilli and squeezed fresh limes)+ ½ small sweet potato, mashed (90g)+ 1 cup (250ml) steamed baby carrots and green beans (tossed in 2 t soya sauce) + 4 t sesame seeds (sprinkled over vegetables) |
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Could this plan help me to lose weight
Is there away to print this with all the days displayed
Is there perhaps a download or print option?
what can I eat instead of bread – I am wheat and dairy intolerant
Can I get this stuff at safeway/winco? or do I have to go to a special grocery store? And if so, can you make some suggestions on other alternatives for some of the food. Like can Museli be subtituted with Kashi cereal? Courgettes be subbed with Zuchinni? Can a full grain bread high in fiber do instead of an expensive low GI bread? What in the heck is Mealie? Corn? really eg Hake ( can we say white fish) Look I know how to eat healthy, and I really want to follow this guide. But there are alot of foods on here that I haven’t heard of. It seems to me that they are just different names to more common used names like zuchinni. I just want to improve my diet and my running skills. This guide line seems to be more suited for someone who has a very wide knowledge of food terminology. This plan looks simple to make and looks to be greatly balanced but I need to know what to get. Help?
Is it possible to revieve all 12 weeks at once?
is it possible to create a cheaper eating plan. i cant afford all the things on the list