How do you balance carbs needed to running?

My run today was exhausting because I lacked the fuel I needed to run. I didn't think it would matter, well it does. Breakfast Sunday was two pieces of toast. Lunch Soup. Supper Ken cooked chicken and we went over to eat. I only had a few potatoes the rest protein. I am not sure how many carbohydrates I need yet but I know that was not enough. After my run tonight I made sure I had more carbs than protein for dinner. I will eventually find the balance.

Any suggestions on balancing food?

Pace 14:33 - 3 miles