Vegetarian Meal Plan For Runners To Lose Weight » Nutrition

Running is a healthy way to burn calories, get fit, and lower your risk of heart disease.(1) But when you burn extra calories, your body needs more fuel to keep rebuilding muscle tissue and keep you feeling alert and energized all the time. So, today we are going to tell you the perfect vegetarian meal plan for runners to lose weight. However, you should talk to your doctor before making any changes to your diet or exercise program, especially if you have a health condition, allergy, or injury.

Vegetarian Meal Plan For Runners To Lose Weight.


While avoiding breakfast can save you a few minutes in the morning, pack a nutritious meal to go even when you don’t have time to sit down. Eating breakfast improves your day by stabilizing your blood sugar levels, keeping you alert & concentrated.

Pomegranate juice

Consume fruit juice, grated spinach and Swiss cheese, oranges, a slice of rye bread, a glass of milk, and a small glass of pomegranate juice. If you’re on the go, grab two slices of whole wheat bread with peanut butter and a banana.

Have lunch.

Fuel your body with a healthy lunch to replenish the glycogen build-up in your body if you’ve been exercising right now, or to support your body if you plan to run before dinner.

Wait at least a few hours after you eat lunch to exercise – by doing this, your body has sufficient time to digest the calories in your food and convert them into energy for exercise.

For lunch, try a cottage cheese and cheddar cheese sandwich with avocado and sprouts on whole grain bread with lettuce and tomatoes. Serve with one side of carrot sticks and a glass of water.


Snacking is especially important when you lead a physically active lifestyle. About an hour before and 15 minutes after you jog, eat a nutritious meal that contains fast carbohydrates and long-lasting protein. Have a handful of crackers with peanut butter an hour before you jog, and a bottle of yogurt with blackberries to boost your energy 15 minutes after your jog.


A filling & nutritious dinner to restore your glycogen build up and help your muscles recover after your active day.

Cook 4 ounces of tofu in a skillet with a little olive oil, and serve along with 1 cup brown rice and 1 cup steamed green beans. Consume your diet with whole grain bagels to include all the important food groups.

Hope you all now have an idea of ​​how effective running is and also of the perfect vegetarian meal plan for runners to lose weight.

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