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 | Apple & cinnamon oats 1 cup cooked oats + 125ml fat-free vanilla flavoured yoghurt + 1 apple grated into oats + 1 t cinnamon (for flavour) + 1 T flakes almonds |
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| Mid-morning | 3 Finn crisp crackers + 2 T ricotta cheese with sliced cucumber |
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| Lunch | Chargrilled turkey & olive pasta salad 1 small turkey breast (±80g) + 1 cup cooked whole wheat pasta + 2 cups diced spring tomato, button mushrooms and basil + 5 olives, pitted and chopped |
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| Mid-afternoon | 2-3 plums (±150g or other seasonal fruit) + 125ml fat free vanilla yoghurt (or preferred flavour) |
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| Supper | Beef & onion kebabs with steamed vegetables 1-2 lean beef kebabs (±80g) + 1 medium mealie + 1 cup baby onions (on kebabs) + 1 cups cooked broccoli and cauliflower + 1 t olive or canola oil and 5 cashew nuts |
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So, am I correct in saying that this diet requires you to give up carbs?
No you are not correct – potatoes, rice & pasta are all on the menu and are all carbs!