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Pritikin diet plan for runners

For runners, the Pritikin diet provides the complex carbs, lean proteins, and healthy fats needed to fuel long-distance endurance and recovery. It's a balanced approach to eating that supports peak performance and sustained energy levels.

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Diet plan grocery list

  • Whole grain pasta
  • Oats
  • Brown rice
  • Bulgur
  • Pinto beans
  • Black beans
  • Carrots
  • Broccoli
  • Spinach
  • Kale
  • Tomatoes

  • Blueberries
  • Mango
  • Apples
  • Bananas
  • Chicken breast
  • Salmon
  • Tuna
  • Turkey breast
  • Greek yogurt
  • Low-fat milk
  • Cottage cheese

  • Olive oil
  • Sunflower seeds
  • Almonds
  • Garlic
  • Leeks
  • Green beans
  • Sweet potatoes
  • Peas
  • Red bell peppers
  • Cucumbers
  • Zucchini

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on August 8, 2024.

Diet plan overview

The Pritikin diet plan for runners is tailored to meet the high energy demands of running. It focuses on complex carbohydrates for endurance and lean proteins for muscle repair, ensuring that runners receive the right balance of nutrients to fuel both their short runs and long-distance efforts.

This plan aids in recovery and performance, making it a top choice for athletes focused on maintaining peak condition.

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Foods to eat

  • Complex Carbohydrates: Fuel up on whole grain pastas, breads, and cereals to sustain energy.
  • Lean Proteins: Chicken, turkey, and tofu for muscle repair and recovery.
  • Hydration: Plenty of water throughout the day to stay hydrated.
  • Electrolytes: Small amounts of salty snacks post-run to replenish sodium levels.
  • Bananas and Oranges: Quick sources of potassium and natural sugars for energy and cramp prevention.
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The best diet is the one you don't know you're on.

Brian Wansink, PhD

Foods not to eat

  • High-Fat Foods: Avoid greasy foods that can slow digestion and hinder performance.
  • Sugary Snacks: Minimize candy and soft drinks that offer quick spikes and sudden crashes in energy levels.
  • Heavy Protein Meals: Large servings of meat can be hard to digest before a run.
  • Excessive Dairy: Reduce intake before runs to avoid digestive issues.
  • Alcohol: Avoid drinking before runs as it can dehydrate the body.

Main benefits

The Pritikin diet plan for runners boosts endurance and reduces recovery time, with its perfect blend of complex carbohydrates and proteins. This diet also helps in maintaining optimal body weight for athletic performance.

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📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

Focus on high-carb, low-cost staples like potatoes and whole grain pasta, which provide the necessary energy for training. Also, consider homemade energy bars made from oats and bananas instead of expensive pre-packaged options.

Download the FREE grocery list for this Diet plan

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Meal Plan for Pritikin Diet Plan for Runners

Day 1

  • Breakfast: Oats with low-fat milk and blueberries
  • Lunch: Spinach salad with chicken breast, tomatoes, and cucumbers
  • Dinner: Grilled salmon with sweet potatoes and steamed broccoli
  • Snack: Banana and a handful of almonds

Calories: 1800  Fat: 50g  Carbs: 230g  Protein: 110g

Day 2

  • Breakfast: Whole grain pasta with low-fat milk and mango
  • Lunch: Quinoa with black beans, red bell peppers, and spinach
  • Dinner: Baked turkey breast with brown rice and steamed green beans
  • Snack: Apple and sunflower seeds

Calories: 1850  Fat: 52g  Carbs: 235g  Protein: 115g

Day 3

  • Breakfast: Oats with low-fat milk and blueberries
  • Lunch: Spinach salad with chicken breast, tomatoes, and cucumbers
  • Dinner: Grilled tuna with sweet potatoes and steamed broccoli
  • Snack: Banana and a handful of almonds

Calories: 1800  Fat: 50g  Carbs: 230g  Protein: 110g

Day 4

  • Breakfast: Whole grain pasta with low-fat milk and mango
  • Lunch: Quinoa with black beans, red bell peppers, and spinach
  • Dinner: Baked turkey breast with brown rice and steamed green beans
  • Snack: Apple and sunflower seeds

Calories: 1850  Fat: 52g  Carbs: 235g  Protein: 115g

Day 5

  • Breakfast: Oats with low-fat milk and blueberries
  • Lunch: Spinach salad with chicken breast, tomatoes, and cucumbers
  • Dinner: Grilled salmon with sweet potatoes and steamed broccoli
  • Snack: Banana and a handful of almonds

Calories: 1800  Fat: 50g  Carbs: 230g  Protein: 110g

Day 6

  • Breakfast: Whole grain pasta with low-fat milk and mango
  • Lunch: Quinoa with black beans, red bell peppers, and spinach
  • Dinner: Baked turkey breast with brown rice and steamed green beans
  • Snack: Apple and sunflower seeds

Calories: 1850  Fat: 52g  Carbs: 235g  Protein: 115g

Day 7

  • Breakfast: Oats with low-fat milk and blueberries
  • Lunch: Spinach salad with chicken breast, tomatoes, and cucumbers
  • Dinner: Grilled tuna with sweet potatoes and steamed broccoli
  • Snack: Banana and a handful of almonds

Calories: 1800  Fat: 50g  Carbs: 230g  Protein: 110g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on August 8, 2024.

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