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Plant-Based Diet Meal Plan For Runners

A good plant-based diet for athletes is nice an easy to prepare.

Here’s a sample three-day meal plan with examples of how to fuel running with a plant-based diet.

For runners who need some animal foods such as eggs, dairy, fish, seafood, poultry and meat, it can be added to one meal replacing a vegan version such as tofu or tempeh.


  • Pre-Run Snack: Banana with 1 tbsp. of peanut butter, water

  • Breakfast: Overnight oats made with almond milk, chia seeds, flax seeds, hemp protein powder, blueberries, cinnamon, and unsweetened coconut flakes.

  • Lunch: Hummus with whole-grain wraps, carrots, pepper strips, celery, and cucumbers; red grapes.

  • Snack: Greek yogurt with low-sugar granola and raspberries.

  • Dinner: Grilled tofu over cauliflower rice, baked sweet potato, spinach salad.

  • Snack: Banana with almond butter.


  • Breakfast: Coconut milk yogurt with sliced bananas and peaches, granola or muesli.

  • Snack: Apple with almond butter.

  • Lunch: Brown rice with grilled tempeh, roasted Brussels sprouts, spinach, walnuts, and sesame seeds.

  • Pre-Run Snack: Trail mix with dried fruit, nuts, seeds, and cereal.

  • Dinner: Indian lentil curry (Dal) with rice, onions, and wilted greens. Greek salad on the side.

  • Snack: Dark chocolate and fruit.


  • Pre-Run Snack: Rice cakes with peanut butter.

  • Breakfast: Smoothie made with banana, spinach, strawberries, pineapple, hemp seeds, almond milk, and rice protein powder.

  • Lunch: Whole-grain bread with avocado spread, grilled tofu, kale, and sliced tomatoes. Pear.

  • Snack: Baked sweet potato with almond butter.

  • Dinner: Black bean burrito with brown rice, peppers, lettuce, onions, tomatoes, corn, and vegan or regular cheese.

  • Snack: Blueberries and pistachios.

Natural Herbs For Runners to Support Muscles Strength, Recovery and Overall Health

Many of these herbs are known as adaptogens. That means they can work differently in the body based on what we need. If we are low in something it will help raise, while if we are high it will help lower.

All these nice herbs will have more impact the longer we consume them. We can’t take them a few times randomly. They need to build up in our system for maximum results.

They will provide great benefits to improve our performance, herbs for muscle recovery and herbs for muscle strength.


Enjoy Natural, Healthy, Delicious Foods, Feel Better & More Energized, Enjoy Every Run!


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