Portions not important. But if you have it, breakfast-lunch-dinner-snacks-beverages.
Portions not important. But if you have it, breakfast-lunch-dinner-snacks-beverages.
Day 1
Pre-AM run snack: powerbar/granola bar/banana
Breakfast1: cold cereal and juice
Breakfast2: bagel/english muffin with peanut butter, yogurt
Lunch: Deli sandwich, tater tots, fruit
Afternoon snack: trail mix
Dinner: grilled chicken, rice, steamed vegetables
Late-night snack: piece of fruit (occasional ice cream)
Day 2
Pre-AM run snack: same
Breakfast1: oatmeal with nuts, raisins, flaxseed
Breakfast2: scrambled eggs, toast, juice
Lunch: Salad with chicken, soup, and bagel
Afternoon snack: granola bar
Dinner: pasta with red sauce, veggies, and ground beef
Dessert: fruit and yogurt smoothie
Day 3
Pre-AM run snack: same
Breakfast1: granola with yogurt and berries
Breakfast2: fruit salad and bagel
Lunch: chicken salad sandwich, potato salad, cookie
Afternoon snack: banana
Dinner: grilled fish, rice, steamed veggies
Dessert: popcorn!
Day 4
Pre-AM run snack: you get the idea
Breakfast1: toast with jam, juice
Breakfast2: scrambled eggs and bacon
Lunch: Deli sandwich, chips, fruit
Afternoon snack: powerbar
Dinner: pork chops, egg noodles, mixed vegetables, applesauce
Evening snack: gatorade calorie shake, granola bar
Day 5
Pre-AM run snack: same
Breakfast1: cold cereal and juice
Breakfast2: Bagel, cream cheese, lox, cup of tea
Lunch: Grilled chicken wrap, pasta salad, fruit salad
Afternoon snack: trail mix
Dinner: steak, potatoes, salad
Dessert: piece of fruit
Day 6
Pre-AM run snack: pop tart
Breakfast1: egg sandwich on bagel w/ cheese and sausage
Breakfast2: fruit and yogurt
Lunch: Burrito, chips and salsa
Afternoon snack: granola bar
Dinner: pasta with shrimp, herbs, olive oil, salad, and garlic bread
Dessert: ice cream cone
Day 7
Pre-AM run snack: same
Breakfast1: pancakes and eggs
Breakfast2: fruit
Lunch: grilled cheese, soup, and small salad
Afternoon snack: bagel
Dinner: stir fry with chicken and veggies
Dessert: granola bar and a few gummy bears
Obviously, you don't need a pre-run snack on the days you don't run in the morning. I probably only ran 5 morning runs during the best stretches I had in college, so you can ignore two of them. You'll see one day (Day 4 in this case) where I load up on calories, carbs, and protein, which would usually be a hard interval day. You also see one day with some junk food mixed in, which I think is sort of important to have from time to time--sort of a chance to relax with yourself a little bit (I usually slept and felt the best those days).
I was fortunate in that I had some help and was able to really feed myself well in college, when I was racking up lots of miles. For a couple of years, I felt like I was always eating, between snacks in class, meals during the day, and even snacks in the middle of the night. There was a stretch where I was eating 8000+ calories a day, just to keep weight on. Once I adjusted to my college mileage, and my metabolism slowed a bit (think right around my 20th birthday), I was able to back off how much I was eating.
The key for me was just eating often, eating a good balanced diet of protein, carbs, fruits and vegetables, and obviously lots of fluids. Let yourself have the occasional ice cream, hamburger, or whatever, because you're working your tail off. You deserve it! Keep in mind that as long as you're keeping your calories up, and are putting in good food, you'll get the best results.