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meal plan
This is a real FuelPro output for a 180lb marathon runner training 5 days a week, targeting peak performance. Generated by our proprietary nutrition model — trained on sports science research and athlete dietary data across 30+ sports. Your plan is built the same way, personalized to your exact inputs.
Daily Targets
Rest days: 2,600 cal · 160g protein · 300g carbs · 75g fat
7-Day Meal Plan
Monday — Training day
Breakfast: Overnight oats with banana & almond butter
Creamy, naturally sweet, and ready before you even wake up properly.
1 cup rolled oats, 1 cup oat milk, 1 banana, 2 tbsp almond butter, 1 tbsp honey, pinch of cinnamon · 520 cal · 18g protein
Recipe: Mix oats and oat milk in a jar. Refrigerate overnight. Top with sliced banana, almond butter, and honey.
Recipe: Mix oats and oat milk in a jar. Refrigerate overnight. Top with sliced banana, almond butter, and honey.
Lunch: Grilled chicken rice bowl with roasted veg
Savory, filling, and built for a hard training afternoon.
6oz chicken breast, 1.5 cups brown rice, 1 cup mixed roasted peppers & zucchini, olive oil, garlic, lemon · 680 cal · 45g protein
Recipe: Season chicken with garlic, lemon, salt. Grill 6 min/side. Roast veg at 400°F for 20 min. Serve over rice.
Recipe: Season chicken with garlic, lemon, salt. Grill 6 min/side. Roast veg at 400°F for 20 min. Serve over rice.
Dinner: Salmon with sweet potato & steamed broccoli
Omega-3s for recovery, complex carbs for tomorrow's run.
6oz salmon fillet, 1 large sweet potato, 2 cups broccoli florets, olive oil, dijon mustard, dill · 720 cal · 48g protein
Recipe: Brush salmon with dijon and dill. Bake at 400°F for 12-14 min. Microwave sweet potato 5 min, steam broccoli.
Recipe: Brush salmon with dijon and dill. Bake at 400°F for 12-14 min. Microwave sweet potato 5 min, steam broccoli.
Tuesday — Rest day
Breakfast: Greek yogurt parfait with berries & granola
Light but protein-packed — perfect for a lower-intensity day.
1.5 cups Greek yogurt (2%), 1/2 cup mixed berries, 1/3 cup granola, 1 tbsp honey · 420 cal · 22g protein
Recipe: Layer yogurt, berries, and granola in a bowl. Drizzle honey on top. Done in 2 minutes.
Recipe: Layer yogurt, berries, and granola in a bowl. Drizzle honey on top. Done in 2 minutes.
Lunch: Turkey & avocado wrap with side salad
Fresh, fast, and satisfying without loading up on rest-day carbs.
4oz sliced turkey breast, 1/2 avocado, whole grain tortilla, romaine, tomato, mustard · 580 cal · 38g protein
Recipe: Layer turkey, avocado, romaine, and tomato in tortilla. Add mustard. Wrap tightly and slice.
Recipe: Layer turkey, avocado, romaine, and tomato in tortilla. Add mustard. Wrap tightly and slice.
Dinner: Lean beef stir fry with brown rice & peppers
Bold flavors, high protein, and ready in 15 minutes flat.
5oz lean ground beef (90%), 1 cup brown rice, 1 red pepper, 1 cup snap peas, soy sauce, ginger, sesame oil · 640 cal · 42g protein
Recipe: Cook beef in a hot wok. Add peppers and snap peas. Season with soy, ginger, and sesame oil. Serve over rice.
Recipe: Cook beef in a hot wok. Add peppers and snap peas. Season with soy, ginger, and sesame oil. Serve over rice.
Wednesday — Training day
Breakfast: Protein pancakes with maple syrup & mixed berries
Fluffy, high-protein, and actually something to look forward to on a hard training morning.
1 cup oat flour, 2 scoops vanilla protein powder, 2 eggs, 1 cup oat milk, 1/2 cup mixed berries, 2 tbsp maple syrup · 560 cal · 42g protein
Recipe: Whisk all ingredients except berries. Cook in a lightly oiled pan over medium heat, 3 min per side. Top with berries and maple syrup.
Recipe: Whisk all ingredients except berries. Cook in a lightly oiled pan over medium heat, 3 min per side. Top with berries and maple syrup.
Lunch: Quinoa power bowl with roasted chickpeas & tahini dressing
Earthy, nutty, and loaded with plant-based protein to carry you through the afternoon.
1.5 cups cooked quinoa, 1 can chickpeas (roasted), 1 cup spinach, 1/2 cucumber, 2 tbsp tahini, lemon, garlic · 620 cal · 28g protein
Recipe: Roast chickpeas at 400°F for 25 min with olive oil and paprika. Mix tahini, lemon, garlic, and water for dressing. Assemble bowl.
Recipe: Roast chickpeas at 400°F for 25 min with olive oil and paprika. Mix tahini, lemon, garlic, and water for dressing. Assemble bowl.
Dinner: Grilled tuna steak with roasted potatoes & asparagus
Restaurant-quality in 20 minutes — seared tuna with crispy potatoes and tender asparagus.
7oz tuna steak, 2 cups baby potatoes (halved), 1 bunch asparagus, olive oil, capers, lemon · 700 cal · 52g protein
Recipe: Roast potatoes at 425°F for 25 min. Sear tuna 2 min/side in a hot pan. Roast asparagus for final 10 min alongside potatoes.
Recipe: Roast potatoes at 425°F for 25 min. Sear tuna 2 min/side in a hot pan. Roast asparagus for final 10 min alongside potatoes.
Thursday — Training day
Breakfast: Egg white omelette with spinach, feta & sun-dried tomatoes
Light but loaded with protein — great before a hard morning run without weighing you down.
6 egg whites, 2 cups spinach, 2oz feta cheese, 4 sun-dried tomatoes, olive oil, fresh basil · 380 cal · 36g protein
Recipe: Whisk egg whites with salt. Pour into oiled pan over medium heat. Add spinach, feta, tomatoes. Fold and serve.
Recipe: Whisk egg whites with salt. Pour into oiled pan over medium heat. Add spinach, feta, tomatoes. Fold and serve.
Lunch: Whole grain pasta with ground turkey bolognese
A runner's classic — high carb, high protein, and deeply satisfying post-long-run fuel.
3oz dry whole grain pasta, 5oz ground turkey, crushed tomatoes, onion, garlic, Italian herbs, parmesan · 720 cal · 44g protein
Recipe: Brown turkey with onion and garlic. Add tomatoes and herbs, simmer 15 min. Cook pasta al dente and toss together.
Recipe: Brown turkey with onion and garlic. Add tomatoes and herbs, simmer 15 min. Cook pasta al dente and toss together.
Dinner: Baked chicken thighs with quinoa & roasted asparagus
Crispy-skinned chicken thighs over fluffy quinoa — the kind of dinner that makes meal prep worth it.
6oz chicken thighs (bone-in), 1 cup quinoa, 1 bunch asparagus, lemon, rosemary, garlic, olive oil · 680 cal · 50g protein
Recipe: Season chicken with rosemary, garlic, lemon. Bake at 425°F for 35 min. Cook quinoa. Roast asparagus last 12 min.
Recipe: Season chicken with rosemary, garlic, lemon. Bake at 425°F for 35 min. Cook quinoa. Roast asparagus last 12 min.
Friday — Training day
Breakfast: Banana oat smoothie bowl with hemp seeds & almond butter
Thick, creamy, and packed with slow-release energy for your Friday long run.
2 frozen bananas, 1/2 cup rolled oats, 1 cup oat milk, 2 tbsp hemp seeds, 1 tbsp almond butter, granola topping · 580 cal · 20g protein
Recipe: Blend frozen bananas, oats, and oat milk until thick. Pour into bowl. Top with hemp seeds, almond butter, and granola.
Recipe: Blend frozen bananas, oats, and oat milk until thick. Pour into bowl. Top with hemp seeds, almond butter, and granola.
Lunch: Grilled shrimp tacos with mango slaw & avocado crema
Bright, fresh flavors that don't feel like "athlete food" — because good nutrition shouldn't be boring.
6oz shrimp, 4 corn tortillas, 1 cup purple cabbage, 1 mango, 1/2 avocado, lime, cilantro, Greek yogurt · 640 cal · 40g protein
Recipe: Season shrimp with cumin and chili, grill 2 min/side. Blend avocado with Greek yogurt and lime for crema. Assemble tacos.
Recipe: Season shrimp with cumin and chili, grill 2 min/side. Blend avocado with Greek yogurt and lime for crema. Assemble tacos.
Dinner: Lean beef burger bowl with sweet potato fries
All the satisfaction of a burger night without derailing your training — swapped bun for a bowl of gains.
6oz lean ground beef (90%), 1 large sweet potato, romaine, tomato, onion, mustard, Greek yogurt ranch · 700 cal · 46g protein
Recipe: Form beef into patty, season, cook 4 min/side. Cut sweet potato into fries, bake at 425°F for 28 min. Assemble as a bowl.
Recipe: Form beef into patty, season, cook 4 min/side. Cut sweet potato into fries, bake at 425°F for 28 min. Assemble as a bowl.
Saturday — Rest day
Breakfast: Smashed avocado toast with poached eggs & everything bagel seasoning
The classic, done properly — creamy avocado, perfectly runny eggs, and a satisfying crunch.
2 slices whole grain sourdough, 1 avocado, 2 eggs, everything bagel seasoning, lemon, chili flakes · 520 cal · 24g protein
Recipe: Toast bread. Mash avocado with lemon, salt, and chili. Poach eggs 3 min in simmering water. Assemble and season.
Recipe: Toast bread. Mash avocado with lemon, salt, and chili. Poach eggs 3 min in simmering water. Assemble and season.
Lunch: Roasted veggie & hummus grain bowl
A lighter rest-day lunch that still keeps protein high without feeling heavy.
1 cup farro, 3 tbsp hummus, 1 cup roasted zucchini and eggplant, 1/2 cup cherry tomatoes, feta, balsamic glaze · 560 cal · 22g protein
Recipe: Cook farro per package. Roast veg at 400°F for 20 min. Assemble bowl with hummus, veg, tomatoes, and feta. Drizzle balsamic.
Recipe: Cook farro per package. Roast veg at 400°F for 20 min. Assemble bowl with hummus, veg, tomatoes, and feta. Drizzle balsamic.
Dinner: Pan-seared cod with lemon caper sauce & steamed green beans
Light, elegant, and ready in 15 minutes — the kind of dinner you actually want to cook on a Saturday.
7oz cod fillet, 2 cups green beans, 2 tbsp capers, lemon, butter, white wine, garlic · 520 cal · 44g protein
Recipe: Season cod, sear 4 min/side in butter. Remove fish, deglaze pan with white wine, add capers and lemon. Steam green beans.
Recipe: Season cod, sear 4 min/side in butter. Remove fish, deglaze pan with white wine, add capers and lemon. Steam green beans.
Sunday — Rest day
Breakfast: Veggie scramble with whole grain toast & fresh fruit
A relaxed Sunday scramble — colorful, protein-rich, and perfect before your weekly meal prep session.
3 whole eggs + 2 egg whites, 1/2 cup mushrooms, 1/2 bell pepper, 1 cup spinach, 2 slices whole grain toast, 1 cup mixed fruit · 520 cal · 34g protein
Recipe: Sauté veg in olive oil until soft. Add eggs, scramble gently. Serve with toast and fruit on the side.
Recipe: Sauté veg in olive oil until soft. Add eggs, scramble gently. Serve with toast and fruit on the side.
Lunch: Lemon herb chicken salad with white beans & arugula
Bright and fresh — designed to be light enough on a rest day while setting you up for a strong Monday.
5oz grilled chicken breast, 1 can white beans (drained), 2 cups arugula, 1/4 red onion, lemon, olive oil, dijon · 580 cal · 46g protein
Recipe: Slice grilled chicken. Whisk lemon, olive oil, and dijon for dressing. Toss all ingredients together.
Recipe: Slice grilled chicken. Whisk lemon, olive oil, and dijon for dressing. Toss all ingredients together.
Dinner: Turkey meatballs with zucchini noodles & marinara
Lower carb for your final rest day — savory meatballs over fresh zoodles to keep things light before Monday training.
6oz ground turkey (formed into 6 meatballs), 3 medium zucchini (spiralized), 1 cup marinara, parmesan, fresh basil · 560 cal · 48g protein
Recipe: Mix turkey with garlic, Italian herbs, egg. Bake meatballs at 400°F for 20 min. Sauté zoodles 2 min. Serve with marinara and parmesan.
Recipe: Mix turkey with garlic, Italian herbs, egg. Bake meatballs at 400°F for 20 min. Sauté zoodles 2 min. Serve with marinara and parmesan.
Proteins
Chicken breast (3 lbs)$17.00
Salmon fillets (2 lbs)$26.00
Lean ground beef (2 lbs)$16.00
Ground turkey (2 lbs)$13.00
Greek yogurt, 2% (32oz)$8.50
Eggs, large (1 dozen)$6.50
Tuna steaks (1 lb)$14.00
Shrimp, raw (1 lb)$12.00
Cod fillet (1 lb)$11.00
Carbohydrates
Brown rice (3 lbs)$6.00
Rolled oats (42oz)$6.50
Sweet potatoes (3 lbs)$7.00
Whole grain tortillas (10pk)$5.50
Granola (12oz)$7.00
Whole grain pasta (1 lb)$4.50
Quinoa (1 lb)$7.00
Whole grain sourdough$6.50
Farro (1 lb)$5.50
Baby potatoes (2 lbs)$5.00
Corn tortillas (24pk)$4.50
Vegetables & Fruits
Mixed berries, frozen (2 lbs)$9.50
Bananas (bunch of 6)$3.00
Broccoli florets (2 lbs)$6.00
Bell peppers (4)$6.50
Snap peas (12oz)$4.50
Avocados (3)$6.00
Spinach, baby (10oz)$5.00
Asparagus (2 bunches)$8.00
Zucchini (4)$4.50
Lemons (4)$3.00
Mango (2)$4.00
Mixed fruit, fresh$6.00
Fats, Dairy & Pantry
Almond butter (16oz)$10.50
Olive oil (16oz)$9.50
Oat milk (64oz)$5.50
Feta cheese (8oz)$6.00
Parmesan (wedge)$7.00
Tahini (16oz)$7.50
Soy sauce, low sodium$4.00
Dijon mustard$4.00
Honey, raw (12oz)$8.00
Hemp seeds (8oz)$9.00
Protein powder (2 lbs)$35.00
Estimated weekly total$218.00
Meal Prep Guide
Sunday batch cook: Cook a full pot of brown rice (covers Mon, Wed, Thu dinners). Grill 3 chicken breasts at once and refrigerate. Roast a full tray of mixed veg. Takes 45 minutes and saves you 3 evenings of cooking.
Overnight oats: Prep 3 jars on Sunday night for Mon-Wed breakfasts. They keep perfectly in the fridge for 4 days.
Protein stays fresh: Store cooked chicken and beef in airtight containers for up to 4 days. Cook salmon fresh each time — it only takes 15 minutes and tastes noticeably better.
Midweek refresh: On Wednesday evening, prep your second batch of rice and grill fresh proteins for Thu-Sat. This keeps everything tasting fresh rather than 6-day-old meal prep.
Sauces save everything: Keep 3 simple sauces in the fridge — lemon garlic, soy ginger, and a simple vinaigrette. The same grilled chicken tastes completely different with each one.
Performance Nutrition Tips
Pre-run fuel (2-3 hours before): Prioritize carbs with moderate protein and low fat. The overnight oats or a banana with almond butter are ideal. Avoid high-fiber veg right before a run.
Post-run recovery (within 45 minutes): Hit protein + carbs together immediately. Greek yogurt with fruit or a chicken rice bowl are perfect recovery meals. This window matters most on your hardest training days.
Rest day eating: Drop carbs by 20-25% but keep protein high. Your muscles are repairing — protein is what they need. The rest day meals in this plan reflect this automatically.