A good rule of thumb is that below 20 miles a week you should not increase your weekly mileage by more than 2 miles a week; above 20 miles a week, you should not increase your weekly mileage by more than 10% a week.
At 230 calorie per cup of cooked lentils, lentils fall in the same range as cooked brown rice, potatoes and bananas. Some fats like butter, oils, nuts and meat are higher in calories, while non-starchy vegetables contain fewer calories per serving.
Macarroni, shells, bowtie, etc, 8 ounces (2 cups) uncooked = 4 cups cooked. A 1/2 cup cooked portion is a standard portion, providing approximately 80-100 calories and 15-18 grams of carbhydrate. check the SP food tracker. so determine how much of the cooked product you want.