Long-Run Fuel Endurance Athlete Plan — 2,000 kcal
Free 7-day endurance & running meal plan for UK. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 450 kcal, 16g protein.
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber half. Ready in 15 min — 500 kcal, 36g protein.
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 480 kcal, 26g protein.
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 200 kcal, 35g protein.
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 250 kcal, 14g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Tinned mackerel in brine 125g
- Firm tofu 200g
- Lean stewing beef 200g
- Beef stock 300ml
- Smoked salmon 100g
- Turkey mince lean 200g
- King prawns 200g
- Eggs 2
- Pork tenderloin 180g
- Chicken breast 180g
- Tuna steak 200g
Carbs & Grains
- Rolled oats 90g
- Brown rice 80g dry
- Rice noodles 80g dry
- Oatcakes 4
- Wholemeal pasta 90g dry
- Low-sugar granola 20g
Vegetables
- Cucumber half
- Red onion half
- Spring onion 3
- Peanuts 20g
- Sweet potato 250g
- Onion 1
- Carrot 2
- Celery sticks 4
- Avocado half
- Baby spinach 30g
- Frozen peas 80g
- Parsnip 100g
- Mushrooms 200g
- Asparagus 150g
- Romaine lettuce leaves 4
- Broccoli 200g
- Spinach 60g
- Cherry tomatoes 8
Dairy & Eggs
- Oat milk 300ml
- Peanut butter 1 tbsp
- Semi-skimmed milk 300ml
- Skyr 100g
- Light cream cheese 30g
Extras & Condiments
- Banana 1
- Lemon dressing 15g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Whey protein powder 30g
- Reduced-fat cheddar 40g
- Garlic 3 cloves
- Quinoa 80g dry
- Dill 1 tsp
- Mixed leaves 60g
- Mustard 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Olive oil 1 tbsp
- Low-fat crème fraîche 50g
- Thyme 1 tsp
- Sea salt pinch
- Medjool dates 2
- Hemp seeds 1 tbsp
- Honey 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this endurance & running plan cost per week?
This plan is designed for any UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.