Last week I talked about the importance of healthy eating if you want to not only lose weight but to be successful at running. Here is a sample meal plan for someone that consumes approximately 1800 calories per day. Combined with a regular running program this is an adequate amount of calories for a 150 pound woman to lose weight slowly and safely.
Breakfast (6:00am) : 1 cup cooked oatmeal + 5 chopped walnuts + 2 tbsp raisins + 1/4 cup soy milk
MORNING RUN? 7:30
Morning Snack (8:30am): Smoothie 15gm protein powder + 6 oz water + 1 cup frozen mixed berries + 1tsp flax oil
Lunch (12:30): Small whole wheat pita + 4 oz tuna + 1 tsp low fat mayo + tomatoes, cucumbers + lettuce + fruit
Afternoon Snack (4:00): 1 cup veggies + 5 tbsp hummus
AFTER WORK RUN? 5:30
Dinner (7:00pm): 4 1/2 oz chicken + 2 cups steamed veggies + 3/4 cup brown rice
Please note! This is not to say you have to run 2x per day but this is an idea of where you would place your run and meals/snacks throughout the day . You will also note that there is never more than 4 hours between your meals. This is key to energy and weight loss…keeps your metabolism on fire!
ps-don’t forget to drink about 2L of water per day!
Happy Day!
Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and women’s health at Four Forty Fitness for Women in Burlington, Ontario. Check out the website at www.fourfortyfitness.ca
Hi Sharon,
One of the best ways to decide if the caloric content is right for you is to listen to your body. Try following the suggested plan for one to two weeks, if you are losing weight and still feel good energetically, mentally and physically then it looks like you have found the right match for you. If you dont’ have the energy to do your exercise or feel like you are dragging yourself through the day then the calories are too low. That said, if you aren’t losing weight you may wanto to gradually start to decrease the portions (not the frequency).
Happy trails and keep in touch!
Christine
Hi Christine,
Quick question. I like your meal plan above but am 195 pounds and not a runner. Would 1800 calories be the right amount for me? I want to lose weight and have started walking every day for about 45 minutes. I don’t feel ready for running yet!!