Contrary to a previously popular belief, the week before a marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start carb loading two or three days before the race (three days if you prefer a slower increase in your daily intake). Read more in our guide to carb loading.
As there’s an increasing number of runners following a vegetarian diet, we’ve put together a plan for a week’s worth of meals leading up to the marathon. A well-structured vegetarian diet should deliver the main macronutrients (carbohydrate, protein and fat) required during training, as well as enough iron and B12 (both important for energy production). While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as dairy, pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake.
As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners.
Check out the London Marathon’s training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot.
This is day five of our week-long vegetarian marathon meal plan. Below, you’ll find suggestions of what to eat and how much training you should do.
NutritionBreakfastLunchDinnerMorning snackAfternoon snackMealSmoky beans on toastQuinoa salad with avocado mayoLentil & sweet potato curryHealthy banana muffinsBlueberry smoothieProtein (g)13g30g27g5g3gCarbs (g)42g40g91g23g21gTotal calories380507613179120
Friday training
20 mins easy run
Friday nutrition
Here’s where carb loading begins. This doesn’t mean grazing on carbohydrate-rich foods all day, but simply including carbohydrate sources in each meal and snack. As you can see from the options below, this can be very enjoyable.
Don’t worry if your body weight increases by 1-2kg in the period before the race, as the body stores water alongside the carbohydrate (which is stored in the muscles and liver as glycogen). Think of this as fuel in the tank, ready for the race.
Breakfast
Smoky beans on toast
Forget shop-bought baked beans. This homemade version is tastier and healthier, plus you’ll get double carbs and some plant-based protein. Add a fried or boiled egg for a more substantial start to the day.
Morning snack
Healthy banana muffins
With apple, blueberry, banana and seeds, these naturally sweetened muffins provide plenty of energy and are easy to eat on the go.
Lunch
Quinoa salad with avocado mayo
Quinoa is a fantastic source of plant protein and makes a filling lunch when combined with avocado. To up the protein, you could add cooked tofu or a handful of nuts.
Afternoon snack
Blueberry smoothie
Make a quick and simple blueberry smoothie with yogurt, banana and apple juice. It’s hydrating and filling, just what your body needs.
Dinner
Lentil & sweet potato curry
This easy veggie meal is really filling and a good source of protein as it’s made with lentils and chickpeas. Serve with yogurt and naan bread for a hearty but wholesome dinner.
Dessert/evening snack
Frozen fruit crumble
Fruit is a good source of antioxidants and carbohydrates, and this classic pudding is great for increasing your overall carb intake.
Don’t forget to check out the rest of the week-long vegetarian marathon meal plan.
Paula Radcliffe’s top diet tip if you’re training for a marathon
“Consume plenty of protein as well as carbs,” says Paula. “You’re going to need to tweak your diet and pay more attention to carbohydrate and protein because you’re building muscle and breaking it down. People always think about the carbs and don’t think so much about the protein side of it.” See all of Paula’s tips for success.
How to stay hydrated on a run
Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start.
How does Mo Farah stay hydrated on a run?
“Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you.”
Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes.
Deputy health editor’s tips for using this plan
Want more running info? Now try…
Find more expert advice and answers to your training questions in our marathon hub.
What to eat before a run
What to eat during a run
What to eat after a run
How to stay hydrated on a run
James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness.
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