Sample Meal Plan for an Active Runner


  • Steel cut oatmeal
  • Add Egg OR Low fat (not non-fat) cottage cheese OR LF Greek yogurt
  • Top with seeds of choice (ground flax, hemp. chia)
  • Add a serving of fresh seasonal fruit

Mid-morning snack

  • 1 pear, sliced, and paired with goat cheese or other low-fat cheese or nuts


  • Salad with Dark greens (such as spinach) for a base
  • Add 3-5 other veggies (tomato, carrots, sprouts, mushrooms…)
  • Add protein (chicken, tofu, eggs)
  • Add complex carb (beans, chick peas, quinoa, corn)
  • Add nuts or seeds or avocado or olives or olive oil (but not all of these!) ;)
  • Afternoon snack
  • Hummus
  • Plus carrots or whole grain crackers


  • Fish (salmon anyone!?)
  • 1-2 cups cooked brightly colored veg; broccoli, beets, asparagus…cooked in olive oil
  • Add Whole grain carb such as farro, lentils, barley…


  • Fruit OR low-fat yogurt OR banana with peanut butter
  • OR a treat; chocolate (or chocolate covered berries!) or 1 portion of your fav treat food.

Lauren Antonucci is a Registered Dietitian/Nutrition and Board Certified Specialist in Sports Dietetics. She is the Owner/Director of Nutrition Energy, a nutrition consulting practice in NYC, where she and her team of Dietitians help individuals reach their health, nutrition and fitness goals through individual counseling, meal planning, goal setting, Resting Metabolic Rate testing and body fat testing as needed/desired. Lauren/Nutrition Energy is in-network with many major health insurance plans and will work with you to determine your individual health insurance coverage. You can visit her on the web at and follow her on twitter: @NUTRITIONENERGY