Running Nutrition and Hydration Quick and Nutritious Lunch Ideas for Runners By Christine Luff twitter linkedin Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Christine Luff Reviewed by Reviewed by Jonathan Valdez, RDN, CDE, CPT on January 30, 2020 facebook twitter instagram Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Review Board Jonathan Valdez, RDN, CDE, CPT Updated on February 17, 2020 Print Lauri Patterson/Getty Images Whether you run in the morning or afternoon, lunch is an important meal because it's either helping you with your recovery or fueling your upcoming run. Yet some runners either skip lunch because they're busy at work or they eat some fast (often unhealthy) food on the go. It's possible to have a lunch that's both quick and nutritious. The key to a healthy lunch is balance. Try to incorporate at least three different food groups into your meal. Make sure your lunch includes protein, complex carbohydrates, and fiber to provide energy and help you stave off hunger. Lunch Suggestions for Runners If you're bored with your current lunch routine, here are some suggestions for quick and nutritious lunches that don't require a lot of prep time. Most of them are easy to pack if you're brown-bagging it to work or school. Black Bean Burrito: For a tasty black-bean burrito, put one cup black beans, two tablespoons salsa, one-ounce soy cheese, chopped tomatoes, and cilantro on a whole-wheat tortilla.Veggie Burger: Put one garden burger with a higher protein content than 15 grams on a whole-grain bun, with sliced tomato and onion.Broccoli Slaw Wraps: Use packaged broccoli slaw, cooked chicken, a tortilla wrap, mayo, and mustard for an easy, delicious wrap sandwich.Turkey and Cheese Wrap: Put three ounces of turkey, shredded cheddar cheese, low-fat mayo, shredded lettuce, tomato in a whole-wheat wrap.Peanut Butter and Banana Sandwich: To make this classic runner's sandwich, spread some peanut butter on whole-wheat bread and then place banana slices on top.Chicken Caesar Pita Sandwich: Stuff grilled chicken and lettuce into a whole-wheat pita and top with light Caesar dressing. Hummus Veggie Pita Sandwich: Spread hummus inside a whole-wheat pita and then layer on marinated artichoke hearts, sliced red peppers, marinated sundried tomatoes, and sliced baby portabella mushrooms.Roasted Turkey Sandwich: Put three ounces roasted turkey meat, 1/6 of an avocado sliced, two teaspoons reduced-fat mayo, four tomato slices, two teaspoons mustard, and one-ounce provolone cheese on two hearty slices of whole-grain bread. Mexican Pita Sandwich: Stuff a whole-wheat pita with vegetarian refried beans, salsa, lettuce, and shredded cheddar cheese.Mozzarella and Tomato Salad: Combine two medium-sized tomatoes with a couple of slices of fresh mozzarella and 1/2 cup basil leaves. Drizzle a little balsamic vinegar and olive oil on top. Top with croutons or pair with a baguette to get sufficient carbohydrates.HLT (Hummus Lettuce and Tomato): Looking for a healthy alternative to a BLT sandwich? Put hummus, lettuce, and tomato on a whole-wheat sandwich bun for a healthy and quick lunch. You can also add some feta cheese and/or black olives for a little extra flavor. Suggested Sides Apple slices with peanut butter1/2 cup cold pasta, bean, and vegetable saladBaby carrots dipped in yogurt salad dressing1/2 cup low-fat yogurt with mixed berries1 cup vegetable soup16 grapes or 1/2 cup grapesTortilla chips with salsa1 cup sliced strawberries Was this page helpful? Thanks for your feedback! Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Sign up and become a better runner today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit