Daily lunch plan as a function of training

Below is a comprehensive daily lunch plan tailored for a 13-year-old female runner weighing 40 lbs (18 kg), designed to meet her nutritional needs based on her training schedule. 

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Friday, July 25, 2025

Daily lunch plan as a function of training

Post-Run Snak Ideas for Young Runner

Daily dinner plan as a function of training

Meat choices for young runners

Pre-Run and Post-run Hydration For Young Runners

The recommendations align with the specified carbohydrate (carb) targets, protein requirements (50g daily), and calcium needs (1,300 mg/day for adolescents) while ensuring balanced, nutrient-dense meals suitable for a young athlete. Each lunch is crafted to support energy demands, recovery, and growth, with portion sizes adjusted for her low body weight. Meals include whole foods, are practical for a school or home setting, and incorporate variety to maintain interest

Key Nutritional Notes:

• Carbs: Adjusted per training intensity (4–6 g/kg as specified). Sources include whole grains, fruits, and starchy vegetables.
• Protein: ~50g/day to support muscle repair and growth, using lean sources like chicken, fish, eggs, or plant-based options.
• Calcium: ~1,300 mg/day for bone health, critical for a young runner. Sources include dairy or fortified alternatives.
• Calories: Estimated at ~1,800–2,200 kcal/day depending on training, adjusted for her low weight and high activity level.
• Hydration: Encourage water (6–8 cups/day) and electrolyte-rich drinks (e.g., diluted sports drinks) on heavy training days.

Portions: Scaled for a 40-lb athlete to avoid overfeeding while meeting energy needs.

Monday/Wednesday: Intervals (High-Intensity, 200g Carbs, ~5.5g/kg)Goal: Fuel high-energy output with carbs; include protein for recovery and calcium for bones.
Lunch Example (School-Friendly):

• Main: Turkey and avocado wrap (1 whole-grain tortilla [30g carbs], 3 oz turkey breast [20g protein], ¼ avocado [2g fat], spinach, tomato) – 35g carbs, 22g protein, 150mg calcium.
• Side: 1 medium apple (25g carbs) + 1 oz pretzels (20g carbs).
• Drink: 8 oz low-fat milk (12g carbs, 8g protein, 300mg calcium) or fortified almond milk.
• Total for Lunch: ~67g carbs, 30g protein, 450mg calcium, ~550 kcal.
• Pre-Run Snack (Later): Banana (27g carbs) + 1 oz pretzels (20g carbs) for ~47g carbs.
• Rationale: High-carb wrap and sides fuel intervals; turkey supports muscle repair; milk boosts calcium. Snack provides quick carbs for training

Tuesday/Thursday: 4–5 Miles (Moderate Intensity, 180g Carbs, ~5g/kg)Goal: Balanced meal with carbs for energy, protein for recovery, and nutrient-dense sides.
Lunch Example (Home or School):

• Main: Grilled chicken quinoa bowl (½ cup cooked quinoa [20g carbs], 3 oz grilled chicken [21g protein], 1 cup roasted zucchini and carrots [10g carbs], 1 tbsp hummus [5g carbs]) – 35g carbs, 23g protein, 100mg calcium.
• Side: 1 cup grapes (27g carbs) + 1 oz whole-grain crackers (15g carbs).
• Drink: 6 oz Greek yogurt drink (e.g., Chobani, 13g carbs, 10g protein, 250mg calcium).
• Total for Lunch: ~65g carbs, 33g protein, 350mg calcium, ~600 kcal.
• Rationale: Quinoa and fruit provide steady carbs for distance runs; chicken and yogurt aid recovery; veggies add fiber and micronutrients

Friday: Long Tempo Run (Carb-Load Day Before, 216g Carbs, ~6g/kg)Goal: Recovery-focused lunch post-run with higher carbs, protein, and anti-inflammatory foods.
Lunch Example (Post-Run, Home):

• Main: Baked salmon (3 oz, 20g protein) with 1 cup cooked brown rice (45g carbs) and 1 cup steamed broccoli with 1 tsp olive oil (10g carbs, 100mg calcium).
• Side: 1 medium sweet potato (26g carbs) + ½ cup mango slices (12g carbs).
• Drink: 8 oz chocolate milk (26g carbs, 8g protein, 300mg calcium).
• Total for Lunch: ~93g carbs, 28g protein, 400mg calcium, ~650 kcal.
• Rationale: Rice and sweet potato replenish glycogen post-tempo; salmon provides omega-3s for inflammation; chocolate milk aids recovery with carbs and protein. (Note: Carb-load the previous day with extra rice/pasta at dinner, e.g., 1.5 cups pasta for ~60g carbs

Saturday/Sunday: Rest Days (Lower Carbs, 144g Carbs, ~4g/kg)Goal: Maintain protein and calcium, reduce carbs, focus on nutrient-dense, anti-inflammatory foods.
Lunch Example (Home, Nutrient-Dense):

• Main: Spinach and feta salad (2 cups spinach [2g carbs], 1 oz feta [5g protein, 140mg calcium], 2 oz grilled tofu or chicken [10g protein], ¼ cup chickpeas [10g carbs], cherry tomatoes, cucumber, 1 tbsp olive oil dressing).
• Side: 1 slice whole-grain bread (15g carbs) + ½ cup berries (10g carbs).
• Drink: Smoothie (1 cup kale, ½ banana [15g carbs], 1 cup fortified almond milk [8g protein, 450mg calcium], 1 tbsp peanut butter [3g protein]).
• Total for Lunch: ~52g carbs, 26g protein, 590mg calcium, ~500 kcal.
• Rationale: Lower carbs suit rest days; protein from tofu/chicken and smoothie supports muscle maintenance; kale, berries, and feta boost calcium and antioxidants

Additional Notes:

• Daily Carb Distribution: Lunch provides ~30–40% of daily carbs (e.g., 52–93g out of 144–216g). Remaining carbs come from breakfast, dinner, and snacks.
• Protein: Lunch contributes ~50–60% of the 50g daily protein goal. Spread the rest across breakfast (e.g., eggs, yogurt) and dinner (e.g., fish, beans).
• Calcium Sources: Dairy (milk, yogurt, cheese) or fortified alternatives (almond milk, orange juice) ensure 1,300 mg/day. Include 1–2 servings at lunch.
• Hydration: Pair lunches with water; add electrolyte drinks (e.g., 16 oz diluted Gatorade) on Interval or Tempo days.
• Variety: Rotate proteins (e.g., turkey, chicken, salmon, tofu) and carb sources (e.g., quinoa, rice, pasta, bread) to prevent boredom.

• Disclaimer: this is not intended to be medical advice- this is not a doctor; please consult one.