Supermarket shopping for runners - the best foods to buy

Struggling with your meal prep? We asked nutritionist Kim Pearson to find us the best packaged foods in the supermarket and show us how to turn them into healthy, tasty meals.

Breakfast for runners

When it comes to breakfast, look to include a mix of protein, healthy fats and slow-release carbs into your meal to help you to stay full till lunch. Here’s how a nutritionist would start the day:


The breakfast taco

Food for runners - tacos

Here's everything you need to make your breakfast taco: 

Clarence Court Burford Browns Eggs, ocado.com

Food for runners - eggs

These eggs, from free-range chickens, are a good source of choline (to keep your brain sharp). Eggs are one of the few natural food sources of vitamin D.

Bol Foods Mexican Salad Jar, bolfoods.com

This veggie, quinoa and bean Mexican mix adds nine grams of fibre and two portions of veg to your scramble. Also a delicious omelette filling.

Gran Luchito Tomatillo Salsa, ocado.com

A combo of antioxidant-rich tomatillos and jalapenos that is free of added sugars. It’s a perfect topping for eggs, meats and salads.

Organic sprouted corn tortillas, musclefoods.com

Made with organic corn flour, these small, authentic-tasting tortilla make portion control easy on taco night.


The super bowl 

Here's everything you need to make your super bowl: 

Bakery On Main Happy Steel Cut Oats, ocado.com

These heart healthy, gluten-free oats are high in fibre and perfect for when you’re in a rush.

Waitrose Duchy Organic English Berry Mix, ocado.com

Toss a handful of antioxidant-rich berries onto cereal and yogurt, or blend into smoothies.

Rachel's Organic Fresh Semi-Skimmed Milk, ocado.com

Research shows that organic milk from pasture fed cows is higher in omega-3 fats—good news for your heart!

Crazy Jack Organic Almonds, ocado.com

Studies show nut eaters tend to live longer. Toss these almonds onto your cereal for a vitamin E boost.


The healthiest fry ups for runners 

The healthiest ingredients for this weekend's stir fry:

Heck chicken Italia Sausages, ocado.com

Grill up these tasty sausages - a great source of lean protein with around half the calories of standard pork sausages.

Buffalo Sausages, musclefood.com

Buffalo is a great source of B vitamins which are essential for energy production. It’s very high in protein.

Yeo Valley Organic Butter, planetorganic.com

Rich-tasting butter from naturally reared cows that graze clover rich organic grass. Alternatively, try Rachel’s Organic Butter.


The runner’s protein shake

What to include in the perfect protein shake:

Waitrose Duchy Organic Cottage Cheese, ocado.com

Your muscles and mid-morning hunger pangs will appreciate the 6.4 grams of protein in each 60g serving.

Biotiful Organic Kefir, ocado.com

This organic cultured milk adds protein, calcium and probiotics for a happy gut. Stick with plain kefir products to keep your sugar intake in check.

The Organic Company Whey Protein, planetorganic.com

Each serving adds 19 grams of high-quality protein to smoothies from organic pasture-fed cows.

Pip n Nut Almond Butter, ocado.com

Made from only Californian roasted almonds and a sprinkle of sea salt, this almond butter will add a serving of healthy fat to your smoothie.


The best toast for runners

Chuck these in your toaster, and you're off to a good start: 

Florentin Spelt Pitta Bread, planetorganic.com

Made with 100% spelt flour. Free from preservatives and additives used in many commercercially produced bread products.  

Just 4 Good Seeded Rolls, justglutenfree.co.uk

These contain pumpkin seeds, which are high in protein and Omega 3, as well as iron.


The best cereal for runners

Doves Farm Organic Fibre Flakes, ocado.com

This wholesome, gluten free cereal contains significantly less sugar compared with many other cereals.  

Iswari Buddha's Awakening Mango & Baobab, planetorganic.com

This blend of nutritional powerhouses includes buckwheat, chia and flax seeds, dried mango, lacuma and baobab powders. It has ten grams of sugar per serving so use it as a post run refuel.

Chocolatey, yes, but not a sugar bomb. This grain-free granola provides far less carbohydrates and more protein than most cereals.

Plenish Organic Almond Milk, ocado.com

This moo-free milk is made with just three natural ingredients and no added sugar.


The best pancakes for runners

Superfood Bakery Morning Dreamers Pancakes Mix, planetorganic.com

This gluten-free mix uses organic coconut and brown rice flours, as well as containing antioxidant-rich baobab powder.


What runners should eat for lunch

Whilst grabbing lunch on-the-go can be handy, it’s not often the most nutritional choice. Making your lunch at home gives you much more nuturional bang for your buck, and here’s what a nutritionist would pack:

The runner’s club sandwich

Everfresh Sourdough Rye Bread With Sprouted Rye Grains, planetorganic.com

This wheat-free bread is made with wholemeal rye. Perfect post-run topped with peanut butter and a sliced banana.

Lye Cross Farm Organic Sliced Cheddar, ocado.com

These cheddar slices, made from organic milk sourced from UK farms, are bold and creamy for your best cheese toastie.

Cosi Bio Turkey Sliced, planetorganic.com

Protein-packed organic turkey slices help your muscles recover. Not only is organic meat free from routine antibiotic use, it also demands higher animal welfare standards.

Biona Egg Free Mayonnaise, planetorganic.com

Mix this creamy, egg-free mayo with tuna and a squeeze of lemon juice for the perfect protein-packed salad topping.

Dutchy Organic Unsmoked Back Bacon, ocado.com

Fill a spelt pitta with mashed avocado, grilled tomato slices and two rashers of bacon for a twist on the classic BLT.


The runner’s salmon salad 

Here's what to buy to make the perfecr salmon salad:

Lucy's Dressings Zesty Mayo, ocado.com

Made with cold pressed rapeseed oil, this zesty salad dressing provides healthy fats and contains only natural ingredients.

Hippeas Organic Chick Pea Puffs In Herbs We Trust, ocado.com

Puffed chickpeas are basically croutons with runner-friendly nutrients like fiber.

Waitrose Cooks Ingredients Peppers in Olive Oil, ocado.com

Jazz up your salad with these vitamin C rich peppers. Use their olive oil to make a home made dressing. 

Fish 4 Ever Wild Pacific Pink Salmon, ocado.com

Up your salad’s nutrition with protein, vitamin D, and omega-3 fats.

Steve’s Leaves Baby Watercress & Little Leaves, ocado.com

A vitamin-packed, colourful blend of watercress, red cos and chard.


The runner’s chicken salad

Here's all you need for the perfect nutritional runner's chicken salad:

Waitrose Rainbow Salad Bowl, ocado.com

A bright and crunchy salad bowl. Eat a rainbow with greens leaves, red peppers, beetroot and butternut.

Rannoch Smoked Chicken Breast, ocado.com

Top your salad with this high-quality protein (without weird ingredients). Also good for when you need a filling snack.

Newmans own balsamic dressing, ocado.com

You won’t find many balsamic dressings that are this low in sugar. This is one of the good ones. 

Clearspring Tamari roasted Pumpkin Seeds, ocado.com

A handy bag of pumpkin seeds containing protein, beneficial fats, iron, and immunity-boosting zinc. Sprinkle them on salads and soups.


The best ready-meals to heat in the office microwave:

Amy’s Kitchen Organic Chilli - available in UK, ocado.com

This veg-heavy chili will help you avoid afternoon vending machine temptation with its satisfying chunky texture and eight grams of fiber.

Soulful Thai Green curry with kelp noodles one pot, ocado.com

An Asian-inspired veg and chicken curry over kelp noodles. Provides equal amounts of protein, fats and carbs for a well balanced meal in one pot.

Soupologie Butternut, Carrot and Ginger Soup, ocado.com

A tasty blend of sweet vegetables and zingy ginger. Carrots and butternut provide beta carotene which has been shown to help protect the skin from sun damage.  

Geoorganics Chickpea and Lentil Dhal, waitrose.com

Chickpeas and red lentils team up to give each half can serving nearly 12 grams of fiber, keeping post lunch hunger at bay.


The best other sandwich-fillers for runners:

Good Grain Gluten Free Seeded Loaf, ocado.com

A wholesome, gluten-free bread made from organic ingredients. Pumpkin and sunflower seeds add a nice texture.

Ocado peppered roast beef, ocado.com

These organic slices are rich in protein and iron, and contain very little fat.

Biona Organic Mustard Squeezy, ocado.com

At just 12 calories in each tablespoon, you can spread this low sugar mustard generously on your bread to spice things up.

Ezekiel Whole Grain Tortillas, musclefood.com

These yeast-free tortillas are a good source of fibre (thanks to sprouted grains)

Laurie Raw Organic Hot and Smokey Kimchi kraut, ocado.com

Add tang to salads and keep your gut healthy with probiotic-rich “kimchikraut”.

Fish4Ever Tuna In Brine, planetorganic.com

This high-quality, sustainably caught canned tuna packs in 10 grams of protein per serving.


The best snacks for runners

If you’re a grazer, Pearson has hand-selected these nutiritonally-rich snacks to stash in your desk drawer. That said, her top tip is to ensure your snacking is really based on hunger, not boredom.

Mindful bites nut butter squeeze pack, mindfulbites.co.uk

Squeeze a packet of no-sugar-added nut butter on slices of apple for a satisfying snack.

Naturya Seed Superbar, planetorganic.com

This tasty nutrient-dense snack is vegan, gluten free and organic.  It contains nearly five grams of fiber and just four grams sugar per bar. Yes, please!

Boundless activated nuts and seeds cayenne and rosemary, ocado.com

Load up on this nutrient dense combination of nuts and seeds. Almonds, cashews and pumpkin seeds provide good-for-you fat.

Ember Original Biltong, musclefood.com

A naturally high protein, zero sugar snack. 

Graze dark chocolate and cherry tart, ocado.com

This Instagram-worthy snack combines a tasty mix of cherries, pecans and dark chocolate buttons.

Teapigs matcha green tea, ocado.com

Elderflower makes this a light and refreshing green tea. And studies show that matcha may help with weight loss.

Kombucha Kat Ginger, ocado.com

Live cultures support digestive health and this kombucha contains just four grams of sugar per serving.

COYO Cherry Dairy Free Coconut Milk Yogurt, ocado.com

This vegan-friendly yoghurt may be dairy-free but it’s no less rich and creamy. It cotains no added sugar or artificial additives. 

Almighty foods coffee and hemp bar, planetorganic.com

Perk up with these cacao bean and butter based bars made with freshly roasted Peruvian coffee.

TeaPigs Camomile Flowers Tea Bags, planetorganic.com

Proper shuteye is an important part of exercise recovery. This tea before bed will help you to wind down.

Biona Organic Vegetable Juice, planetorganic.com

Beetroot juice is a natural source of nitrates, with proposed beneficial effects of reducing blood pressure and boost exercise performance.

Buko Organic Coconut Water, planetorganic.com

Coconut water contains electrolytes making it a perfect rehydrating base for your post-run smoothie.

Le Joli Sicilian Lemon & Madarin Sparkling Water, ocado.com

A fizzy, fruity drink without the sugary calories. (Even better in post-race celebratory cocktails.)

Caseificio San Salvatore Buffalo Mozzarella Campana DOP, planetorganic.com

Skewer this calcium-packed cheese with cherry tomatoes and basil leaves for an on-the-go Caprese salad.

Oloves Chilli and Garlic Marinated Pitted Black Olives, ocado.com

These marinated olives are very moorish! With just 46 calories per serving, go ahead and eat the whole pack.

Clearspring Seaveg Crispies, planetorganic.com

Seaweed has more vitamin C than an orange and is high in iodine, for a healthy thyroid. Beach not included.

Holy Moly Gucamole, ocado.com

Serve with veggie crudites for a healthy fat hit. Free from artificial additives.

RW Garcia Blue Tortilla Chips, planetorganic.com

This organic corn-based chips are made to a traditional recipe - blue corn, water, oil, salt - and absolutely nothing else.

Tyrell’s Sea Salted Poshcorn, ocado.com

One serving of this simply salted snack has just 83 calories.

Wonderful Pistachios, ocado.com

Pistachios provide fat, protein and fiber. Shelling nuts will slow down your eating and help avoid mindless eating.

SirLoin Organic Beef Jerky, planetorganic.com

Jerky is a runner favorite: It’s an excellent source of lean protein and iron. This one contains organic beef and spices.

Landgarten Cherries in Dark Chocolate, planetorganic.com



Antioxidant-loaded amarena cherries are coated in endorphin- boosting 89% cocoa dark chocolate.


The best dinner's for runners 

When it comes to preparing your dinner, it’s a good idea to factor in your bedtime. According to Pearson, it’s a good idea to eat dinner two or three hours before going to bed.


The runner’s pesto chicken pasta:

Here's everything you need to buy or the perfect pesto chicken pasta: 

De Cecco Whole Wheat Linguine, ocado.com

Pasta made with 100% whole wheat has more fiber and essential nutrients compared with its counterparts.

This pouch of peas, broccoli and spinach will also boost the nutritional clout of soups, chilis, and smoothies.

A great protein source to ensure healthy muscle function and recovery.

Zest Coriander and Basil Pesto, ocado.com

Combining a coriander and basil base with cashew and hazelnuts gives a flavour twist to this vegan pesto.


The best ready-made pizza for runners:

White Rabbit Smokin Vegan Pizza, ocado.com

This tasty and convenient freezer pizza delivers a vegetable boost. Save it for a Friday night treat.


The best meat choices for runners:

Sainsburys Venison Sausages, sainsburys.co.uk



This sausages may be lower in fat than pork but they’re no less flavourful. Made with natural ingredients.

Waitrose Frozen Cod Fillets, ocado.com

Convenient frozen fillets taste just as good as fresh fish. Protein rich with bonus points for responsible sourcing.

Eversfield Organic Beef Shin Grass Fed, ocado.com

Use this high-protein organic grass fed beef in pasta sauces and tacos.


The best vegetarian choices for runners:

Clearsping Organic Extra Virgin Olive Oil, planetorganic.com

Olive oil provides a host of health benefits, particularly for the heart. When buying oils, always choose those in glass bottles, not plastic.

Biona Quinoa Burgers, planetorganic.com



Quinoa, vegetable and seeds make for a nutrient desnse meal, providing vitamin E, veggie protein and fibre.

Waitrose Duchy Organic Cooked Beetroot, ocado.com

Beetroot provides performance-boosting and blood pressure–lowering nitrates.

Strong Roots Mixed Root Vegetable Fries, ocado.com

This mix of beetroot, carrots and parsnips is a flavourful addition to any meal.

Mr Organic Tofu Ragu, planetorganic.com

Italian sun-ripened tomatoes are a rich source of antioxidants, especially lycopene which research shows may help to protect against cancer.  


The best quick-meals for runners:

BirdsEye SteamFresh Edamame Beans, Green Beans, ocado.com

This handy frozen steam bag combines edamame and green beans with baby corn, providing eight grams of vegetable protein per bag.

Amys Kitchen Gluten Free Dairy Free Bean & Rice Burrito, ocado.com

This nuke-ready veggie burrito, stuffed with pinto beans and brown rice, provides a good source of complex carbohydrates making it ideal for an easy post run meal.

Pollen + Grace Black Rice & Turmeric Immunity Box, ocado.com

Wholesome carbohydrates like black rice, sweet potato are topped with a blend of kale and mushrooms and an anti inflammatory turmeric dressing. Yum!

Tofurkey Slow roasted Chick’n, ocado.com

A half pack serving (seared or served cold) contains 30g of vegan-friendly protein.

Easy Bean Moroccan Tagine, ocado.com

A blend of chickpeas, aubergines, butternut squash, courgettes and apricots. A convenient, nutrient packed meal in a pot.

BOL Thai Coconut Curry, ocado.com

This fresh, fragrant Thai dish provides complex carbohydrates and antioxidant rich vegetables making it perfect for after a run.


The best grains and sides for runners: 

Strong Roots oven baked sweet potato fries, ocado.com

Sweet potato is a good source of betacarotene, a powerful cell-protecting antioxidant.

Merchant Gourmet Ready to eat Quinoa, ocado.com

Quinoa is a complete protein – one of few plant sources. This mix of red and white quinoa is a great alternative to traditional white rice.  

King Soba Sweet Potato Noodles, planetorganic.com

These buckwheat and sweet potato noodles are a nutritious, low glycaemic alternative to traditional white wheat noodles.

Mr Organic Basilico Pasta Sauce, ocado.com

Made with Italian, sun ripened tomatoes that taste like they were just pulled from the vine. This all natural, no-added-sugar sauce wins on both the taste and nutrition front.

Seeds of Change Seven Whole Grains, planetorganic.com

Precooked brown rice, rye, quinoa and barley make for a quick and easy, fiber-rich side dish.

Biona Organic Spelt Fusili, planetorganic.com

Spelt is one of the world’s oldest cultivated grains. It is a good source of fibre and has a higher protein and vitamin content compared with wheat.