7-Day Endurance Athlete Meal PlanMaintenance

≥250g carbs/day to fuel glycogen stores for training and recovery. High carbs to fuel endurance training and recovery.

  • 1,645kcal a day
  • 93 gprotein
  • 186 gcarbs
  • 56 gfat
  • 7recipes

Day 1

1,720 kcal · 103 g protein · 180 g carbs · 63 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Whole Wheat Pasta with Shrimp

Dinner

Whole Wheat Pasta with Shrimp

480 kcal · P 30 g · C 58 g · F 14 g · 25 min

Recipe

Ingredients

  • 2 oz whole-wheat pasta, dry
  • 5 oz shrimp
  • 1 cup tomato garlic sauce

Steps

  1. Cook pasta.
  2. Sauté shrimp, toss with pasta and sauce.
Trail Mix

Snack

Trail Mix

200 kcal · P 5 g · C 22 g · F 11 g · 2 min

Recipe

Ingredients

  • 1/4 cup trail mix (nuts, seeds, dried fruit)

Steps

  1. Portion into snack bags.

Day 2

1,625 kcal · 99 g protein · 185 g carbs · 52 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Whole Wheat Pasta with Shrimp

Dinner

Whole Wheat Pasta with Shrimp

480 kcal · P 30 g · C 58 g · F 14 g · 25 min

Recipe

Ingredients

  • 2 oz whole-wheat pasta, dry
  • 5 oz shrimp
  • 1 cup tomato garlic sauce

Steps

  1. Cook pasta.
  2. Sauté shrimp, toss with pasta and sauce.
Fresh Banana

Snack

Fresh Banana

105 kcal · P 1 g · C 27 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium banana

Steps

  1. Peel and enjoy.

Day 3

1,660 kcal · 87 g protein · 184 g carbs · 61 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Black Bean Tacos

Dinner

Black Bean Tacos

420 kcal · P 14 g · C 62 g · F 12 g · 20 min

Recipe

Ingredients

  • 1 can black beans, drained
  • 3 corn tortillas
  • 1/2 cup salsa and shredded lettuce

Steps

  1. Warm beans with spices.
  2. Fill tortillas with beans, salsa, and lettuce.
Trail Mix

Snack

Trail Mix

200 kcal · P 5 g · C 22 g · F 11 g · 2 min

Recipe

Ingredients

  • 1/4 cup trail mix (nuts, seeds, dried fruit)

Steps

  1. Portion into snack bags.

Day 4

1,660 kcal · 89 g protein · 190 g carbs · 57 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Lentil Curry with Rice

Dinner

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Trail Mix

Snack

Trail Mix

200 kcal · P 5 g · C 22 g · F 11 g · 2 min

Recipe

Ingredients

  • 1/4 cup trail mix (nuts, seeds, dried fruit)

Steps

  1. Portion into snack bags.

Day 5

1,625 kcal · 99 g protein · 185 g carbs · 52 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Whole Wheat Pasta with Shrimp

Dinner

Whole Wheat Pasta with Shrimp

480 kcal · P 30 g · C 58 g · F 14 g · 25 min

Recipe

Ingredients

  • 2 oz whole-wheat pasta, dry
  • 5 oz shrimp
  • 1 cup tomato garlic sauce

Steps

  1. Cook pasta.
  2. Sauté shrimp, toss with pasta and sauce.
Fresh Banana

Snack

Fresh Banana

105 kcal · P 1 g · C 27 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium banana

Steps

  1. Peel and enjoy.

Day 6

1,660 kcal · 87 g protein · 184 g carbs · 61 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Black Bean Tacos

Dinner

Black Bean Tacos

420 kcal · P 14 g · C 62 g · F 12 g · 20 min

Recipe

Ingredients

  • 1 can black beans, drained
  • 3 corn tortillas
  • 1/2 cup salsa and shredded lettuce

Steps

  1. Warm beans with spices.
  2. Fill tortillas with beans, salsa, and lettuce.
Trail Mix

Snack

Trail Mix

200 kcal · P 5 g · C 22 g · F 11 g · 2 min

Recipe

Ingredients

  • 1/4 cup trail mix (nuts, seeds, dried fruit)

Steps

  1. Portion into snack bags.

Day 7

1,565 kcal · 85 g protein · 195 g carbs · 46 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Lentil Curry with Rice

Dinner

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Fresh Banana

Snack

Fresh Banana

105 kcal · P 1 g · C 27 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium banana

Steps

  1. Peel and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the endurance athlete meal plan?

About 1,645 calories a day on average, with 93 g protein, 186 g carbs and 56 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 7 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the endurance athlete plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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Not sure how much you need? Try the calorie calculator.