Members Nutrition Plans

Maintenance/Gain Size Nutrition Plan

Written by Administrator

Once a Strength Runner Daily Member you will have access to this detailed Nutrition Plan which will help you Maintain or Gain Size as a Strength Runner!

Strength Runner Nutrition: Daily Size Maintenance or Gaining Meal/Snack Blueprint:

By Dave Gluhareff (Founder of Strength Runner):



- (Meal) Breakfast – (Lean Protein, Complex Carbohydrate, and Water)

- Mid-Morning Snack – (Lean Protein, Fruit, Complex Carbohydrate, and Water)

- (Meal) Lunch – (Lean Protein, Complex Carbohydrate, and Water)

- Late Afternoon Snack – (Lean Protein, Fruit, Complex Carbohydrate, and Water)

- (Meal) Dinner – (Lean Protein, Vegetable, Complex Carbohydrate, and Water)

- Nightly Snack - (Lean Protein, Vegetable, and Water)

- Before Bed Snack – (Lean Protein or Protein Shake or Protein Bar with Water)


 ** This meal plan differs from the Strength Runner (Weight Loss/Fat Loss plan) in that this plan incorporates more complex carbs and protein from dinner and nightly to help maintain weight or help you gain healthy weight (muscle).


Healthy Grocery List Items I Plug into My Daily Meal Plan Blueprint



Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers

Complex Carbohydrates:

Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa


Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons 


Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers


Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon