24 Jan A Runner’s Guide to Meal Planning

It’s the single most important thing you can do to save time, money, and stress when it comes to healthy eating…meal planning!

Why is meal planning important?

Runners have BUSY lives. I’m sure you can relate. And getting organized and having a plan for your meals makes reaching your nutrition goals so much easier. 

A “meal plan” can mean a number of different things. For some people, it might be a very structured, detailed plan of exactly what, and how much they eat at all times of the day. For others, it might be just a list of weekly dinners, so you don’t forget any key ingredients when you head to the grocery store. 

While there is no right or wrong way to go about your meal planning, it can be a key part of eating better, no matter your goals. 

I know from experience that on the weeks I don’t plan, we’re eating pasta four times (with jarred sauce), or picking up a grocery store pizza. My vegetable intake suffers too when I don’t take the time to plan my meals, because I might not have a quick veggie dish on hand if I didn’t buy the right ingredients at the store. 

Thinking ahead about what you’re going to cook helps you eat better because you’re not throwing something together on the fly when you and your family are starving at the end of the day. But a lot of people don’t know where to start when it comes to actually putting their meal plan together.

So to help, here’s your step-by-step guide for getting organized and creating a meal plan for you, and your entire family!

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Step 1: Start with your scheduling

Take a look at your calendar for the week. Who’s working late? Who has activities in the evening? When are you getting in your weekly workouts?

The most important question to  consider here is how much time can you spend making a meal on any given night. If for example one parent is shuttling kids around, maybe the other one can have dinner ready when everyone gets home. Or, if you have a meetup with your running group planned for after work, think ahead to what you might make for dinner afterwards. 

On some nights, you might need to make a big enough portion so there’s leftovers for lunches. Or, if there is absolutely zero time to cook one evening, then planned leftovers from another night or a slow cooker meal will save the day instead of forcing you to hit the drive thru. 

Knowing what the week looks like ahead of time is key for keeping the plan realistic. This means you won’t accidentally plan to make an intricate from-scratch meal if you have only 30 minutes to get dinner together. Save those meals for a less busy evening or the weekends.

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Step 2: Shop in your fridge (And freezer, and pantry!)

What do you have on hand that should probably be used up? What do you already have in the freezer or pantry that you can make use of in the coming week?

Got some bell peppers going soft in the fridge? Maybe some fajitas or stuffed peppers would be a tasty choice. Make a list of what you already have- you can save a lot of money and dramatically reduce your family’s food waste just by getting creative with what you’ve already bought.

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Did you know that the average family throws away 25% of the groceries they buy? Planning your meals and only buying what you need can not only save you time, but also a huge amount on your grocery bill!

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Step 3: Make your meal plan

This can be the hard part- what do you want for dinner? We all have our favorites in the recipe rotation, but things can get a bit blah after awhile of the same old, same old. 

If you want to get out of a rut of eating the same old things week after week, there are plenty of meal planning apps available to help you (I use Eat Love with my clients). Pull out your stack of cookbooks, or finally go back through al of those recipes you’ve saved on Pinterest or Instagram!

We want to keep our meal plan realistic, but also include meals that are worth getting excited about. On busy nights, plan things that you know how to make, and are quick and simple. On nights when you have more time, get creative and experiment!

And of course, be sure to plan balanced meals that include vegetables, carbohydrates, and a source of protein! As runners, these macronutrients are important for proper fueling and optimal recovery.

Not sure what to eat to fuel your running? Check out my blog post on What to Eat Before and After a Workout.

You can also check out my Pinterest Boards for some new meal inspiration too!

After you’ve made your weekly meal plan, create your grocery list. This makes sure that you get everything you need to make all your awesome meals!

*Pro Tip* Pick meal ideas that will get you EXCITED about cooking and eating dinner at home. If you plan ideas that are ‘meh’, that’s probably going to be your attitude toward cooking, which means you’ll be more likely to say “screw it”, and pick up takeout. 

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Step 4: Write it all down

Now that you have your plan made, make sure you have a place to communicate the plan to the family. For example, keep a white board in the kitchen for this purpose. You can also write down who’s cooking each evening if you take turns in your family so everyone knows who’s in charge of dinner on what night.

Older kids can definitely take on some of this role too. Delegate age-appropriate tasks where you can to get everyone involved in meal preparation, rather than the work always falling to one person.

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Step 5: Cook!

Commit to actually following the plan you spent time creating. At the end of the week before starting next week’s plan, take just a few minutes to think about what worked and what didn’t the week before. 

Did you underestimate the time it would take to make certain things? Was there a particular dish that was a big hit with the kids? Keep track of some of your Dinner Winners for the next time you’re stuck for ideas. 

This is where apps like Pinterest or other meal planning programs can come in super handy- just create a board of things you’ve actually made that you want to remember. 

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*Bonus tip* When you are in the kitchen, multi-task whenever you can. Cook extra proteins, rice, or potatoes for meals later in the week, and chop extra fruits and vegetables to pack for lunches while you have your cutting board and knife out. While dinner is in the oven, pack lunches for the next day, or even prepare your breakfasts ahead of time. 

Feeling overwhelmed?

Meal planning is a skill, and it can take time to learn. If planning a full week of menus is overwhelming at first, don’t worry. Start smaller and just plan a few days at a time. With weeks of practice under your belt you’ll be a meal planning pro in no time!

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Do you want to discover how you can reconnect with your love of running, with a nutrition plan that fits your goals? Click here to learn more about the Fuel for Runners online course! In this one of a kind course, you’ll learn exactly what to eat when to fuel your running, and how to eat to support better body composition, faster workout recovery, and develop a healthier relationship with food and exercise.

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