Ready, Set, Fuel: Meal Plan for Runners

Between uni lectures, work, exercise and your social calendar, eating well can feel complicated. But fuel matters, especially for those who are studying, working and living life to the full. 

This simple meal plan is designed to make healthy eating easier during busy study and training weeks, using affordable, everyday foods. It includes regular meals and snacks, with eggs featured as a convenient, nutrient-dense source of high-quality protein, helping you meet your nutritional needs with confidence.

Notes about this meal plan:

• This meal plan is designed for healthy, active runners aged 17-25 years.
• Specific quantities are a guide only as individual energy requirements vary depending on age, activity, health status, height, and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
• Averaged across the five days, this meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults 19-50 years. It contains 9 ½ eggs over the 5 days.
• It is also important to drink enough water daily.
• This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.