The Kitchen Part of KitchenRunner…

Allie Kieffer is an inspiration.

In the latest article about her posted on Runner’s World (click here) she talks about her weight battle, and the beauty of gaining weight as an elite runner currently placing and running faster than ever. One aspect I’m digging in this article is the idea of not worrying about the calories, but the idea of putting as many nutrients on your plate as possible. You’ve probably heard a million times that a more colorful plate is a better plate, but what does that actually look like?

Olympian Shalane Flanagan and Elyse Kopecky have this amazing cookbook called “Run Fast, Eat Slow” (you can buy it here), and a new release coming August 15th called “Run Fast, Cook Fast, Eat Slow” (you can preorder it here). These are GREAT resources on how to truly NOURISH your body, not just eat in moderation, or carb load before a race or long run, but give your body the best nutrients it can with each meal. This makes the nutrition side of the mental journey that much easier as you begin to build discipline.

Mentally I’ve struggled with obsessing over numbers and intake and food groups, oh my! But all of ladies are helping shift thinking, training, and the conversation in the best ways!

So want a few ideas? Here is a breakfast, lunch, and dinner idea w/ the nutrients below:


  • 1 small banana with a 1/2 tbsp of peanut butter
  • 1/2 Everything Bagel (because I’m now obsessed with it)
  • 2 egg (1 egg white,  1 whole) scramble with veggies – I usually add onion, tomato, green pepper and garlic, sea salt and pepper.

**Nutrients: 62g Carbs, 6g Fat, 9g Fiber, 17g Protein, plus 450 g of Potassium, 20 mg of Calcium, and a small source of other major vitamins.


  • Berry Summer Salad w/ 2 cups greens, 1/2c mixed berries, 1/2 tbsp pumpkin seeds, and 1tbsp dried cranberries if desired
  • Mediterranean Turkey Burgers w/ salt, pepper, garlic powder, diced tomatoes, onions and peppers, add sliced avocados or cheese on top if desired
  • Plantain chips w/ 1/3tbsp coconut oil and sprinkled sea salt (bake 15-20 minutes at 350) and 1 tbsp ketchup if desired.

**Nutrients: 70g Carbs, 8.5g Fiber, 29g Protein, 21g Fat , plus 300mg of Potassium, significant Magnesium


Carrots & Hummus

**Nutrients, good source of healthy fats, fiber, and vitamins!


  • (2) Sauteed chicken tenders w/ tomatoes and butter-basil sauce (2 tsp butter + sprinkled or fresh basil cooked in)
  • Roasted Sweet potatoes w/ coconut oil, salt and pepper (bake at 400 for 30 minutes)
  • Roasted Green beans & Brussel Sprouts w/ coconut oil, salt and pepper (add into sweet potatoes with 15-20 minutes to go)

**Nutrients: 40g Carbs, 35g Protein, 11g Fiber, 11g Fat , plus 700mg Potassium, Vitamin A & C overload


Trail Mix – 1/2 tbsp chocolate chips, 1/2 cup plain popcorn, 2 tbsp sliced almonds, and 2 tbsp dried cranberries

**good source of healthy fats and good for the sweet tooth!

Now here is the biggest part – adjust based on YOU. I like to graze so I might add a protein bar into my day or splurge with a slab of pancakes, cupcake or donut if my body is asking for carbs.

Listen to it – it knows what you need!

Also if you feel clueless, like me, on what nutrients you need and what it should look like according to numbers (which I say loosely – DON’T OBSESS OVER NUMBERS) , here is a helpful guide on a nutrition breakdown (Nutrition Data – SELF)

Hopefully this helps on the nutrition side of life. Don’t let it consume you, just be aware and conscious of your body and taking care of it with proper fuel!

If you have any questions or comments let me know!

Happy Monday!