6 Simple Meals for Runners on the Go

You don't need to sacrifice your health--or taste buds--because a leisurely meal won't fit into your schedule. These fast breakfast and lunch ideas are loaded with runner-friendly nutrients--better yet, they're designed to take with you to eat wherever you need quick refueling.


In a blender, whirl together 1 1/2 cups frozen berries, 1 medium peeled carrot, 1 cup plain kefir (a yogurtlike drink), and a dash of cinnamon. Transfer to a thermos.

Health To Go Immunity-boosting kefir and berries packed with anthocyanins (a type of antioxidant) help keep you healthy after a tough run.


Microwave a packet of frozen, ready-to-eat steel-cut oatmeal (try Good Food Made Simple). Put into a wide-mouth thermos.

Top with chopped dates, shredded coconut, nutmeg, and plain Greek yogurt.

Health To Go The combination of protein from yogurt and whole-grain carbs and fiber from oatmeal speeds muscle recovery and keeps you full all morning.


Whisk two eggs with salt, pepper, and garlic powder. Microwave for one to two minutes. Place on a whole-grain tortilla with sun-dried tomatoes, 1/4 cup Asiago cheese, and baby greens. Wrap in foil.

Health To Go Two eggs provide 12 grams of protein, plus brain-boosting choline. Sun-dried tomatoes are rich in vitamin C and the antioxidant lycopene.


Combine 3 ounces shredded roasted turkey, 1 ounce grated smoked Gouda, 1/4 cup chopped walnuts, 1 tablespoon mayo, half a diced pear, and a sprinkle of poultry seasoning. Spoon into a whole-wheat pita.

Health To Go This meal provides a third of your daily protein needs. Walnuts are rich in omega-3s, which soothe inflammation and boost your immune system.


Smash 1 cup canned, drained black beans with 2 tablespoons green salsa. Spread between a four-inch wheat roll and top with 1/2 cup green cabbage and cilantro.

Health To Go Black beans provide carbs, protein, and fiber; cabbage contains compounds with anticancer properties.

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