Deb’s Plan

Guest Blog from Deb Davis 🙂

Hello fellow Star Runners!

So, I heard that a meal plan would be very helpful for translating healthy diet tips into a daily schedule for how to feed a hungry runner! Well, look no farther! Here is a sample of one week’s worth of simple to prepare meals. Keep in mind; you can definitely adjust things for your preferences! If there are foods you don’t care for, simply swap them out for something similar that you do like. Also, the meals alone only provide approximately 1600-1800 calories, which is not enough to fuel an adult runner – especially one training for a marathon! To fill in the gaps, include at least one or two snacks throughout the day. I’ve given you a few ideas but feel free to add more! Any quick search on Google will take you to hundreds of sites with lists of healthy snack ideas. One thing about snacking though is that you want to choose snacks that include some protein. The protein takes a bit longer to digest so it will feel much more satisfying.  In addition, I didn’t add any beverages to these meals, so remember that if you are drinking juice, non-diet soda, or alcohol this will add 90-150 calories to your meal (depending on the beverage of choice).  The other reason the meals are a little lower calories is so you can treat yourself every once in a while! You put in a lot of miles – you deserve it! 🙂 (I’m a big fan of Muddy’s cupcakes and Yolo…)

Not sure how many calories you need? Star included a handy formula in the training manual under “Nutrition”. There is also a similar calculator on Runner’s World website (just click http://www.runnersworld.com/cda/bmrcalculator/0,8210,s6-242-306-575-0-0-0-0-0,00.html). Once you have an idea how many total calories you need, you can decide how many calories in snacks, beverages, etc. you should add to meet your total nutrient needs.  Remember, when it

Breakfast
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1 c. strawberry Greek Yogurt
1 banana
1/3 c. granola
Smoothie:
1 banana
1 c. sliced strawberries
1/3 c. yogurt
1/2 c. milk
1 tbsp. ground flax
1 sl. WW toast
1 tbsp PB
½ c. oatmeal (made with milk)
1 apple, chopped
¼ c. chopped walnuts
1 tbsp. brown sugar
1 tsp. cinnamon
1 c. All-bran cereal
¾ c. milk
½ c. blueberries or sliced strawberries
23 roasted almonds
2 egg scrambled
1 oz. sliced cheese
1 WW English muffin
1 apple
2 sm. Waffles
¼ c. yogurt
½ c. sliced berries
2 egg, scrambled
1 Clif Bar
1 c. Greek yogurt
1 med pear
435 Calories
419 Calories
424 Calories
438 Calories
372 Calories
431 Calories
476 Calories

comes to nutrition, it’s all about balance! If you know you’re going to splurge at dinner, choose a salad topped with lean protein for lunch.

Lunch
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Turkey Sandwich
½ c. baby carrots
2 tbsp. ranch
1 c. yogurt
½ c. Strawberries
1 1/2 c. tossed salad topped with ¼ c. walnuts
1/3 c. dried cranberries
¼ c. feta cheese
3 oz. chicken
2 tbsp. balsamic dressing
1 apple
PB&J on WW bread
¾ c. cut raw vegetables
2 tbsp. ranch dressing
1 pear
1 cheese stick
1 tortilla
½ c. black beans
1 oz. shredded cheese
Lettuce & tomato
¼ avocado
2 tbsp. salsa
1tbsp sour cream
1 med. apple
2 oz. sliced turkey
2 oz. sliced cheese
8 WW crackers
1 peach
1 c. yogurt
½ c. raw vegetables
¼ c. hummus
1 WW pita
4 oz tuna
Lettuce/tomato/
mayo
1 apple
½ c. baby carrots
1 cheese stick
3 oz. hamburger + cheese on
WW bun with toppings
1 ear of corn
1 tbsp. butter
1 c. watermelon
526 Calories
636 Calories
565 Calories
614 Calories
677 Calories
590 Calories
735 Calories
Dinner
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
4 in. square lasagna
1 c. green beans
1 c. tossed salad
2 tbsp. dressing
Stir-Fry – include: 3 oz. Beef or chicken
1 c. steamed broccoli
2/3 c. brown rice
1 c. fruit salad
1 c. WW pasta
½ c. tomato sauce
3 oz. meat balls
2 c. tossed salad
3 oz. Grilled chicken
1 c. grilled vegetables
¾ c. potato salad
1 c. watermelon
3 oz. Baked Fish
1 sweet potato w/
2 tbsp butter
1 c. sautéed greens
Dinner on the town!
3 oz. Pork Chop
1 c. mashed potatoes w/ 1 tbsp butter
1 c. cooked spinach
½ c. steamed carrots
663 Calories
530 Calories
668 Calories
572 Calories
582 Calories
562 Calories
*Whenever “WW” is listed above, note that it stands for whole wheat/whole grain
Snacks
2 cups air popped popcorn sprinkled with parmesan cheese
100 calories
23 almonds
164 calories
1 hard-boiled egg
78 Calories
1 cheese stick and ½ c pretzels
190 Calories
1 cup Greek yogurt
140 Calories
1 apple with 1 tbsp PB
189 Calories
Celery sticks and 1 tbsp PB
125 Calories
1 Grande Skinny Vanilla Latte from Starbucks
80 Calories
10 grapes and 10 cashews
200 Calories
1 c. cut vegetables and ¼ c. hummus
130 Calories
½ c. cereal with ½ c. skim milk
~150 Calories
1 medium homemade choc. Chip cookie
~150 Calories
¾ c. applesauce
165 Calories
1 oz. Tortilla chips and ¼ c. salsa
160 Calories
1 c. 1% Chocolate Milk
160 Calories

13 thoughts on “Deb’s Plan

  1. thanks Deb!! if any of you who are reading this have any questions for Deb, feel free to post them here! also, if you have any snacks, recipes, etc that you’d like to share, you can post it here or even email it to me and i’ll post it. happy sharing 🙂

  2. That’s awesome! Thanks, Deb. This is really helpful. But eating right is tough. I need to remember it’s beach season.Seriously thanks for putting this together. Much more straightforward than other plans I’ve looked at.

  3. NO excuses people. Heard alot of “talk” over the past months and years about weight and people thinking they should have lost weight after “x” amount of running…well here is the final piece to most puzzles. And it takes much more discipline than running. Deb and Star have done everything but slap the fries out of your hand and chew the fruit and veggies FOR you. I DOUBLE DOG DARE you to try this for 3 weeks! Any takers…

    • I’ll take the double dog dare, keith
      aint skeert
      besides i still have to get back in the black with you guys after forfeiting on the friggin abdominal plank bet…
      anyone else? Sells? You got what it takes?
      We’re talking no beer here, kid…

      • Know what? The beer thing might be the only thing keeping me from puling the trigger on this double-dog dare, Trey. It is indeed a fine plan and I am not skeert of it neither. However, I don’t have that singular, obsessive, Robisonian focus on a task like you do. Kudos, by the way, for staying off the sauce for as long as you did before the marathon. But I’m still a young man, understand bud? And I still like a few beers to chase the snakes back into the basket. Ha! (Yes, that’s funny not sad, like Royal Tenenbaums funny.)

  4. Thanks guys! I really do hope you find it helpful! I tried to make it as simple as possible. No one (including me!) wants to spend a bunch of time in the kitchen cooking dinner after a long run! 🙂

  5. Deb, I was talking with my wife about this schedule. How do you shop for all this stuff while limiting waste and not being at the store nearly every day? I’m very curious about this.
    I would also be remiss if I did not mention that your avatar certainly looks like you’ve got a steak fry hanging out of your mouth. hee…

  6. It’s totally ok to repeat fruits and vegetables multiple times throughout the week! I just tried to give the meal plan some variety. When I go shopping for the week, I always pick up a bit bag of salad and then 3 different fruits (right now I’m on a blueberry, banana, peach kick!) and 3 different veggies (ie. green beans, carrots, broccoli) that I’ll rotate through all my meals that week. That seems to limit waste!
    A word about beer… it can definitely still have a place in the plan! (It is almost always included a couple times a week in my own diet!) Just keep in mind, that a bottle of beer has about 150 calories and adjust your daily intake so that you can enjoy one or two without going over your daily calorie goal.
    Trey, you’re right! My avatar does appear to have a french fry in it’s mouth! Haha! So much for practicing what I preach!

  7. Aight. After her word about beer, I am ready for Deb’s Double-Dog Dare, Triple-Week Challenge. Trey? Bueller? Anyone?

  8. I’m on day thirteen. It is actually not all that difficult. Beginning to feel a real difference I think. Of course this may be due to the fact that I am in complete fried food withdrawal and am beginning to have moments of clarity. Splurge dinner TOMORROW NIGHT after a ten mile run!

    Look out Buffalo Wild Wings. You ’bout to be my b*tch!

    Hows it going Sells? You still on program?

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