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Runner's Carb-Smart Fuel

Runner's Carb-Smart Fuel

EnduranceBalancedGlobal
🔥 2971 kcal💪 174g protein🍚 255g carbs🥑 143g fat🌾 27g fibreper day

Fuel for mileage: smart carbs (rice, oats, banana, potatoes) timed with lean proteins — an endurance week that respects recovery.

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Day 1

🔥 2959 kcal 💪 179g 🌾 21g
Breakfast Breakfast burrito with eggs & potato 🍽️ 1 large breakfast burrito (3 eggs, 1 cup potato, 100g sausage, 1 tortilla, 50g cheese) 789 kcal · P47 · C60 · F40 · 6 fib View recipe →
Lunch Loaded baked potato with chicken 🍽️ 1 large potato with 200g chicken, 50g cheese, 4 tbsp sour cream, 2 tbsp bacon bits, 2 tbsp 959 kcal · P52 · C66 · F56 · 9 fib View recipe →
Snack Hard-boiled egg 🍽️ 2 large hard-boiled eggs 140 kcal · P12 · C1 · F10 · 0 fib View recipe →
Dinner Chicken alfredo with pasta 🍽️ 2.5 cups chicken alfredo (200g chicken, 2 cups pasta, 1.5 cups sauce) 1071 kcal · P68 · C90 · F50 · 6 fib View recipe →

Day 2

🔥 2989 kcal 💪 164g 🌾 26g
Breakfast Scrambled eggs with whole-wheat toast 🍽️ 5 scrambled eggs with 2 slices whole-wheat toast, 1 tbsp butter 714 kcal · P41 · C62 · F33 · 8 fib View recipe →
Lunch Chicken & rice bowl 🍽️ 1 large bowl (200g chicken, 1.5 cups rice, 1 cup mixed vegetables, 4 tbsp sauce) 921 kcal · P58 · C91 · F35 · 8 fib View recipe →
Snack Oatmeal cookie 🍽️ 2 large oatmeal cookies 325 kcal · P4 · C49 · F13 · 3 fib View recipe →
Dinner Chicken & rice casserole 🍽️ 2.5 cups chicken & rice casserole (200g chicken, 1.5 cups rice, 1 cup vegetables, 0.5 cup 1029 kcal · P61 · C91 · F45 · 7 fib View recipe →

Day 3

🔥 2989 kcal 💪 162g 🌾 31g
Breakfast Scrambled eggs with whole-wheat toast 🍽️ 5 scrambled eggs with 2 slices whole-wheat toast, 1 tbsp butter 714 kcal · P41 · C62 · F33 · 8 fib View recipe →
Lunch Loaded baked potato with chicken 🍽️ 1 large potato with 200g chicken, 50g cheese, 4 tbsp sour cream, 2 tbsp bacon bits, 2 tbsp 921 kcal · P50 · C63 · F53 · 9 fib View recipe →
Snack Banana with peanut butter 🍽️ 1 large banana with 3 tbsp peanut butter 325 kcal · P10 · C46 · F19 · 7 fib View recipe →
Dinner Chicken & rice casserole 🍽️ 2.5 cups chicken & rice casserole (200g chicken, 1.5 cups rice, 1 cup vegetables, 0.5 cup 1029 kcal · P61 · C91 · F45 · 7 fib View recipe →

Day 4

🔥 2957 kcal 💪 186g 🌾 24g
Breakfast Scrambled eggs with whole-wheat toast 🍽️ 5 scrambled eggs with 2 slices whole-wheat toast, 1 tbsp butter 755 kcal · P43 · C65 · F34 · 9 fib View recipe →
Lunch Chicken & rice bowl 🍽️ 1 large bowl (200g chicken, 1.5 cups rice, 1 cup mixed vegetables, 4 tbsp sauce) 974 kcal · P62 · C96 · F37 · 9 fib View recipe →
Snack Hard-boiled egg 🍽️ 2 large hard-boiled eggs 140 kcal · P12 · C1 · F10 · 0 fib View recipe →
Dinner Chicken alfredo with pasta 🍽️ 2.5 cups chicken alfredo (200g chicken, 2 cups pasta, 1.5 cups sauce) 1088 kcal · P69 · C92 · F51 · 6 fib View recipe →

Day 5

🔥 2959 kcal 💪 165g 🌾 29g
Breakfast Oatmeal with banana & nuts 🍽️ 2 cups cooked oatmeal with 1 banana, 1/2 cup mixed nuts, 2 tbsp honey 789 kcal · P24 · C101 · F35 · 15 fib View recipe →
Lunch Chicken & rice bowl 🍽️ 1 large bowl (200g chicken, 1.5 cups rice, 1 cup mixed vegetables, 4 tbsp sauce) 959 kcal · P61 · C94 · F37 · 8 fib View recipe →
Snack Hard-boiled egg 🍽️ 2 large hard-boiled eggs 140 kcal · P12 · C1 · F10 · 0 fib View recipe →
Dinner Chicken alfredo with pasta 🍽️ 2.5 cups chicken alfredo (200g chicken, 2 cups pasta, 1.5 cups sauce) 1071 kcal · P68 · C90 · F50 · 6 fib View recipe →

Day 6

🔥 2957 kcal 💪 193g 🌾 27g
Breakfast Scrambled eggs with whole-wheat toast 🍽️ 5 scrambled eggs with 2 slices whole-wheat toast, 1 tbsp butter 755 kcal · P43 · C65 · F34 · 9 fib View recipe →
Lunch Chicken & rice bowl 🍽️ 1 large bowl (200g chicken, 1.5 cups rice, 1 cup mixed vegetables, 4 tbsp sauce) 974 kcal · P62 · C96 · F37 · 9 fib View recipe →
Snack Hard-boiled egg 🍽️ 2 large hard-boiled eggs 140 kcal · P12 · C1 · F10 · 0 fib View recipe →
Dinner Roast chicken with mashed potatoes 🍽️ 250g roast chicken with 1.5 cups mashed potatoes, 1/2 cup gravy, 1/2 cup mixed vegetables 1088 kcal · P76 · C71 · F60 · 9 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.