This article was originally published in the April/May 2025 issue of UltraRunning Magazine. Subscribe today for similar features on ultra training, racing and more.
Lunch is an often-overlooked meal that is more important than it gets credit for. Mid-day nourishment can serve several purposes including facilitating post-workout recovery or serving as an energizing snack to maintain energy. The timing and composition of this meal varies, depending on its role and where it falls in relation to a workout.
Let’s start with lunch as a tool for recovery. Many runners start off their day with a run and therefore, the next meal is all about facilitating recovery which means it should contain all three macronutrients: carbohydrates, protein and fat, with proportions somewhere around 50/20/30 (these numbers can vary greatly depending on the individual and goal). The emphasis should be on nutrient-rich foods that contain vitamins and minerals, as well as fiber. Since we tend to consume more simple foods in the pre-workout meal, lunch is a great time to boost your intake of vegetables, whole grains, high-quality protein and unsaturated fats.
So, what does this meal actually look like? Picture a big plate that’s loaded up with vegetables. Think about a mix of leafy greens and roasted vegetables, such as spinach, arugula and lettuces and sweet potatoes, beets, cauliflower or brussels sprouts. The more colors the better. Add some grains here too, as they are full of B vitamins and provide more digestible carbohydrate to pair with the rainbow of vegetables. Some favorites are quinoa, rice, polenta, couscous and kamut. Next, add a high-quality protein like eggs, chicken, salmon, tofu, tempeh, lentils or beans. Top this with some fat, preferably unsaturated fat such as avocado, vinaigrette or extra virgin olive oil. Adding fat will actually help you absorb all the good stuff in this meal, so make sure not to skip it. Lastly, some texture can be nice—anything from nuts and seeds to croutons or savory granola can elevate this meal.
If you’re an afternoon runner or this mid-day meal falls before a workout, then save the vegetables and fiber for later in the day. You don’t want a sloshy stomach or take multiple trips to the bathroom during your run. Instead, the meal should consist of easy-to-digest carbohydrates with minimal fiber and moderate amounts of protein and fat – think white rice, corn tortillas, pasta, oatmeal or bread. Root vegetables such as potatoes, carrots and parsnips can also work, just keep the quantities on the smaller side. Some protein and fat is also important for satiety, so add some foods like peanut butter, eggs, nuts/seeds, protein powder, yogurt or cottage cheese. These options for protein and fat work well because they pair with many different foods and tend to sit well before a workout. If this meal is less than 60 minutes before a run, be mindful of the quantity. But at the same time, this isn’t the time to skimp on fuel. Instead, focus on foods that sit well while still providing enough energy like overnight oats, a peanut butter and banana sandwich, chicken wrap or rice bowl topped with avocado. Again, this meal should be something that feels good and is easy to eat. Highly processed foods (looking at you canned or packaged meals) don’t tend to work as well because they often have more saturated fat and additives, which can lead to tummy troubles later. It pays off to put a little thought into what you’d like to eat before a workout.
Recovery Bowl
This bowl is loaded with both macro and micro nutrients, and is bright, crisp and tasty. Keeping cooked grains, legumes, protein and roasted vegetables in the refrigerator makes building meals quick and easy.
Yield: 1 serving
¼ cup packed fresh herbs (parsley, mint, basil)
1 tablespoon lemon juice or apple cider vinegar
3 tablespoons extra-virgin olive oil
1 tsp Dijon mustard
1 tsp honey
¼ teaspoon salt
½ cup protein (salmon, tuna, lentils, chickpeas, etc.)
½ cup cooked grains (bulgar, quinoa, couscous, etc.)
½ cup leafy greens (arugula, kale, spinach)
½ cup roasted vegetables (carrots, beets, squash)
¼ cup avocado
¼ cup cucumber
1 teaspoon hemp or sesame seeds
2 teaspoon chopped scallions or sprouts
Mix lemon, olive oil, honey, mustard, salt and fresh herbs in a small bowl and set aside.
Take a minute to prep and arrange all ingredients into a large bowl. There is something extra special about creating something beautiful to refuel with.
Drizzle with dressing and enjoy.
Avocado Toast
We love an easy avocado toast or any variation of it for a mid-day meal. Seeded artisanal crusty bread is always a win, but any bread that toasts well will do. Cook the eggs while the bread is toasting for efficiency.
2 slices of bread
2 eggs
½ avocado
1 tablespoon extra virgin olive oil
2 teaspoons of seeds (sunflower, flax, hemp)
sea salt to taste
Toast bread and drizzle with olive oil. Cook two eggs over easy. Slice the avocado and place on each slice of toast. Add an egg to each piece of toast. Finish with salt and seeds. Enjoy.
These recipes also work well for breakfast (avocado toast) or dinner (recovery bowl). Feel free to change them up depending on preference or seasonal availability. If you find something that really works for you, keep it in your repertoire.