This is your main meal of the day and is usually the one after your workout. You're usually hungry for this one but if you're after weight loss then don't go overboard. Eat what you would normally have for dinner and you'll be fine. This is the one to enjoy with your family and is the biggest meal of the day. This is the one to pile on the protein if you haven't had a protein shake.
If a man needs 2,500 calories and a woman 2,000 then it's recommended to have around 650 calories in your evening meal. We recommend you get some grains in there like rice or pasta, also some vegetables and finally some meat which is your main source of protein like beef, chicken or fish. Afterwards some natural sugar that you find in fruit would be perfect.
The important things is not to miss a meal and this is especially so for breakfast. Have no more than 2 snacks if needed and work these around your runs. They should be protein shakes if your workouts are intense. Protein is the constant in these meals and calories need to be spent on it. Protein bars are becoming popular but still get most the natural way through a meat at dinner.
Plan your meals so that you get used to eating at regular times of the day because a routine will help you stick to good quality meals. Try and eat within 2 hours of working out even if it's a protein shake or bar. Your body needs the replenishment after a run on the treadmill. Finally make food that you enjoy eating and tastes good. Food while exercising should not be a chore to eat.