Your HBF Run Meal Plan
We’ve teamed up with WA nutritionist Janina Gelbke, to bring you this 7-day meal plan.
Whether you’re embarking on the 4km, stepping up to the 12km or taking on the half marathon, having a balanced diet is a key strategy to get run ready.
Food is fuel. Not only can a balanced diet increase stamina and improve performance, it may also aid muscle recovery and help support a healthy immune system.
Nourishing your body with wholesome, nutrient-dense foods will help you feel and function at your best.
What to expect in these recipes:
This meal plan provides a balance of the three macro-nutrients (carbohydrates, fats and protein), as well as the essential micro-nutrients (vitamins, minerals and antioxidants) that your body needs to thrive while training.
You may notice that this plan focuses on plant-based foods. Eating a diversity of plant foods is highly recommended and is associated with better physical health and reduced risk of disease. As it turns out, "eat your greens" is scientifically sound advice!
Serving sizes will differ from person to person, depending on a large variety of factors, so go by your hunger and energy levels.
Here's your HBF Run meal plan:
Download the plan or read it below. Click the recipe links for full details
For a more personalised meal plan to support your training regime, it’s best to seek help from a qualified professional who can tailor recommendations to your individual needs.
| Breakfast | Golden Milk Oats |
|---|---|
| Morning snack | A piece of fruit and handful of raw nuts |
| Lunch | Falafel Wrap |
| Afternoon snack | Choc Thickshake |
| Dinner | Satay Unfried Rice |
| Evening snack | Handful of berries and square of dark chocolate |
| Breakfast | 2 pieces wholegrain bread spread with nut butter and banana slices |
|---|---|
| Morning snack | Hummus with veggie sticks (carrot, cucumber, celery etc) |
| Lunch | Rainbow Rice Salad (optional: add a boiled egg or tinned salmon) |
| Afternoon snack | Choc Chip Oatmeal Cookies |
| Dinner | Potato Nachos with Spicy Refried Beans |
| Evening snack | Gingerbread Crunch Bliss Balls |
| Breakfast | Mango Macadamia Nicecream |
|---|---|
| Morning snack | Gingerbread Crunch Bliss Balls |
| Lunch | 2 pieces wholegrain toast with mixed salad veggies, avocado and boiled egg or hummus |
| Afternoon snack | Choc Chip Oatmeal Cookies |
| Dinner | Spicy Lentil Sweet Potato Dahl, served with salad and avocado |
| Evening snack | Handful of berries and square of dark chocolate |
| Breakfast | Yogurt (coconut or greek) with muesli, banana and berries) |
|---|---|
| Morning snack | A piece of fruit and handful of raw nuts |
| Lunch | Leftover Dahl, served with salad and avocado |
| Afternoon snack | Gingerbread Crunch Bliss Balls |
| Dinner | Mexican Chilli, served with brown rice or quinoa, salad and guacamole |
| Evening snack | Gingerbread Crunch Bliss Balls |
| Breakfast | Green Glow Smoothie |
|---|---|
| Morning snack | A piece of fruit and handful of raw nuts |
| Lunch | Chickpea Tuna (or tuna) Sushi |
| Afternoon snack | Choc Chip Oatmeal Cookies |
| Dinner | Cheesy Pasta Bake, served with mixed greens |
| Evening snack | Gingerbread Crunch Bliss Balls |
| Breakfast | Choc Raspberry Oats |
|---|---|
| Morning snack | Hummus and veggie sticks |
| Lunch | Green Goddess Bowl |
| Afternoon snack | Choc Thickshake |
| Dinner | Curried Bean Burgers, served with salad |
| Evening snack | A couple squares of dark chocolate |
| Breakfast | Mango Raspberry Pancake Stack |
|---|---|
| Morning snack | Gingerbread Crunch Bliss Balls |
| Lunch | Leftover curried bean burgers, serve with salad or in a sandwhich or wrap |
| Afternoon snack | A piece of fruit and handful of raw nuts |
| Dinner | Simple Stir Fry, served with brown rice or soba noodles |
| Evening snack | Handful of berries with coconut or Greek yogurt |
Training today?
Aim to refuel with a post-workout meal or snack, containing both protein and carbohydrates, within the hour of finishing training for optimal recovery and replenishing your body’s glycogen stores!
This content was provided by Janina Gelbke, a 2019 ambassador of HBF Run for a Reason.