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!
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