DIET PLAN FOR RUNNERS: WEEK 1

A Healthy Diet For Runners: Meal Plan Week 1

Lose pounds by running. Here's the plan for week 1
MEAL PLAN CREATED BY BARBARA BERKELEY, MD

Mix and match any meal in this healthy diet in the same letter category whenever you'd like. And choose three of our
100-cal snacks each day.

Day 1:
BREAKFAST (C)
½ cup dry steel cut oatmeal. Cook and serve with ½ cup skim milk
1 cup fresh blueberries
Sprinkle with small handful of raisins
Cup of coffee with 2 Tbsp Fat Free creamer (i.e. Land O’Lakes)

LUNCH (B)
3 oz. light, water-packed tuna, mixed with 1 Tbsp light mayonnaise, 1 stalk chopped celery, and 2 Tbsp chopped
sweet onion (i.e. Vidalia). Serve on lettuce with 4 slices ripe tomato
5 thin crispbreads (i.e. Wasa or Kavli)
1 cup fresh raspberries

DINNER (F)
6 oz. lean Pork Tenderloin, roasted
1 cup steamed green beans seasoned with garlic powder and dash black pepper
½ medium sweet potato, baked
1 cup natural unsweetened applesauce (i.e. Musselman’s Natural Applesauce)
Generous (2 cups) salad of mixed greens

Day 2:
BREAKFAST (B)
Breakfast Smoothie: ½ cup unsweetened frozen berries, 1 small banana, 1 cup skim milk, 1 cup non-fat yogurt, 2
cups ice cubes. Combine in blender and process on high until smooth.

LUNCH (D)
2 cups (8.6 oz) Healthy Choice Soup: Roasted Chicken with Garlic (or other soup with 120 cal/cup)
10 slices peeled jicama, 1 large red pepper cut into strips
¼ cup hummus
Small salad of mixed greens and raw veggies

DINNER (D)
Lean frozen entrée which contains 260 calories or less:
Examples: Lean Cuisine Comfort Classics Baked Chicken, Spa Cuisine Chicken Pecan, Spa Cuisine Pork with
Cherry Sauce, Café Classics Chicken Teriyaki and Chicken Caesar Bowls, Healthy Choice Roast Turkey Breast or
Beef Merlot, Lean Gourmet Shrimp Scampi, Budget Gourmet Beef Pepper Steak with Rice, Stuffed Pepper
Casserole.
½ baked medium sweet potato, top with cinnamon and drizzle of maple syrup
Green salad

Day 3:
BREAKFAST (B)
Spread 2 Tbsp fat free sour cream on 3 large crispbreads (i.e. Wasa)
Top with 3 oz smoked salmon. Sprinkle with, capers and chopped onion.
Serve on lettuce and garnish with 1 medium tomato, sliced

LUNCH (C)
Deviled Eggs:
Hard-boil 3 eggs and let cool. Cut in half and scoop out yolks. Mash yolks with 1 Tbsp reduced fat mayonnaise and a
bit of black pepper. Replace yolks in egg white and sprinkle with paprika.
½ cup pinto beans seasoned with chili powder
3 ribs of celery and 4 slices of red or yellow bell pepper

DINNER (D)
Tender Chicken Packet:
Place 4 oz chicken breast on piece of aluminum foil. Top chicken with 2 lemon slices and a splash of lemon juice,
some paprika and garlic powder and a handful of chopped fresh herbs i.e. mint and basil. Fold foil into a packet
leaving a bit of room at the top for steam to rise. Seal well. Bake in 350 degree oven for 45 minutes or until chicken is
cooked through. Open packet carefully.
10-15 steamed green beans topped with small amount of Dijon mustard and sprinkle of chopped walnuts
2 Tbsp mango or fruit chutney
Small mixed greens salad

Day 4:
BREAKFAST (AA)
6 oz container plain Greek yogurt (i.e. Oikos)
Mix in 1 medium chopped apple, ½ Tbsp ground flaxseeds, 1 tsp cinnamon, dash nutmeg.
½ whole grain English muffin
½ Tbsp heart-healthy spread (i.e. Smart Balance)

LUNCH (C)
2 slices of lean turkey breast spread with Dijon mustard. Roll each slice around 1 oz light string cheese. Wrap each
roll in a leaf of romaine lettuce.
Handful baby carrots
8 cherry tomatoes
Generous mixed greens salad

DINNER (G)
Broiled Halibut
Sprinkle a 6 oz halibut steak with pepper. Broil, about 5-6 minutes on each side, until fish is cooked through.
Combine 1 small, diced nectarine, 1 orange segment, chopped, ¼ small red onion chopped, 1 Tbsp minced cilantro
leaves, one mint leaf, minced, 1 t. lemon juice. Serve over fish.
½ head of small cauliflower, steamed and tossed with 2 tsp curry powder and 1 Tbsp raisins
Small salad of mixed raw vegetables and lettuce

Day 5:
BREAKFAST (B)
1 cup low sugar, whole grain cereal (i.e. Kashi GoLean)
¾ cup skim milk
½ medium banana, sliced
1 cup fresh blueberries
LUNCH (C)
1 bowl (2 cups) Minestrone soup (or any soup that has about 120 cal/cup)
Large salad of mixed greens and raw vegetables
1 small whole-wheat pita

DINNER (C)
Mediterranean Shrimp
In 1 tsp olive oil, sauté 1 minced clove of garlic and one small chopped onion until soft. Add 2 medium chopped
tomatoes, a splash of dry white wine, a shake of oregano and a squeeze of fresh lemon. Cook until tomatoes are soft,
about 2 minutes. Add 8 medium shelled and cleaned shrimp. Turn heat to low and cook about 5 minutes until shrimp
are pink. Remove from heat. Top with ¼ c low fat feta cheese and finish with a bit of chopped parsley
½ c cooked carrots
4 spears steamed broccoli

Day 6:
BREAKFAST (AA)
2 large eggs, scrambled
2 strips of cooked, extra-lean turkey bacon (i.e. Jennie-O)
2 Tbsp salsa
1 medium wedge cantaloupe
3 thin slices pineapple

LUNCH (D) Curried Tuna Salad

Combine 3oz water packed light tuna with 1 Tbsp light mayonnaise mixed with a bit of water, 1 small apple diced, 1
Tbsp raisins, ¼ c diced red onion. Add curry powder to taste
1 cup canned light fruit salad (or 1 cup fresh)
Large salad (2 cups) of mixed greens and your favorite raw veggies

DINNER (G)
2 Turkey Burgers (3 oz each), grilled on tabletop grill (i.e. a George Foreman)
Splash of Worcestershire sauce for seasoning
6 asparagus (fresh, steamed, or canned)
1 cup sliced carrots, steamed
1 cup light fruit salad, canned
2 cups mixed greens, cherry tomatoes, red onion

Day 7:
SUPER CONVENIENCE DAY
BREAKFAST (AA)
1 cup whole grain cereal (i.e. Kashi Go Lean)
1 cup skim milk
1 Tbsp ground flaxseed
Season with cinnamon and drizzle of honey if desired

LUNCH (E)
Subway 6 inch Sweet Onion Chicken Teriyaki Sandwich on whole wheat bread (no cheese)
Other choices: Any of the 6” sandwiches with 6 grams of fat or less.
Veggie Delight Salad, Subway Fat Free Italian Dressing
Other choices: McDonald’s Salad with Crispy Chicken (use your own dressing) plus a serving of chicken noodle
soup, Wendy’s Mandarin Chicken Salad (use your own dressing, no toppings or noodles) plus yogurt with granola
cup

DINNER (E)
Lean Cuisine: Garlic Beef and Broccoli
Other choices: Any other frozen dinner with calories around 180
Large Green Salad with 2 Tbsp Crumbled Gorgonzola cheese and 3 Tbsp dried cranberries
1 container Fruit Sauce with no added sugar (i.e. Motts Healthy Harvest Country Berry)