What is a good lunch for runners?

This question is about Running

Sarah Achleithner

A good lunch for runners should consist of a healthy balance of macronutrients, including high quality protein, complex carbohydrates, fruits and vegetables, and healthy fats, to promote satiety and meet nutrition needs. Some examples of lunch foods to include are lean proteins, like fish, chicken, eggs, tofu, beans or legumes, whole grain carbohydrates (such as quinoa, whole grain bread, brown rice or whole grain pastas) and healthy fats from avocado, nuts and seeds [


]. Iron-rich foods, such as meats, leafy greens and legumes, and calcium-rich foods, such as dairy foods, almonds, and soy foods, are important nutrients in a runners’ diet as well [





healthy meal prep options


  1. Chambers, L., McCrickerd, K., & Yeomans, M. R. (2015, October 28). Optimising foods for satiety. Trends in Food Science & Technology. 41(2), 149-160


  2. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006