Your HBF Run Meal Plan

Janina Gelbke smiling at the camera while cutting food, to the left. To the right, a stack of pancakes topped with berries.

We’ve teamed up with Janina Gelbke, Clinical Nutritionist, 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, these delicious recipes are sure to give you all the nutrition you need for event day.

Food is fuel. Not only can the right dietincrease stamina and improve performance, but it can also aid muscle recovery and maintain 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.

Monday
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
Tuesday
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
Wednesday
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
Thursday
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
Friday
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
Saturday
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
Sunday
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.