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 six of our week-long vegetarian marathon meal plan. Below, you’ll find suggestions what to eat and how much training you should do.
NutritionBreakfastLunchDinnerMorning snackAfternoon snackDessert/evening snackMealBaked banana porridgeBurrito bowlCreamy tomato risottoKale smoothieProtein ballsBrilliant banana loafProtein (g)12g16g13g4g7g3gCarbs (g)52g72g62g8g10g34gTotal calories405573401152128268
Saturday training
Gentle stretching
Saturday nutrition
It’s the day before the big race. While carbohydrates are still the priority, it’s important to stick to the foods you know; now is not the time to start experimenting with extra spice or fatty dishes, which may cause a stomach upset.
Often the biggest mistake is trying to eat too much the day before and feeling uncomfortable on the morning of the race. Stick to your normal routine here (only have a dessert or an evening snack if you usually have one), so you’re up and ready to eat breakfast before the race.
Breakfast
Baked banana porridge
Start the day right with this healthy baked banana porridge. Bananas and oats are both a favourite with runners as they’re a great source of energy. Throw in some walnuts for protein too if you like.
Morning snack
Kale smoothie
Curb your hunger while getting your nutrients in with this wholesome and hydrating kale smoothie.
Lunch
Burrito bowl with chipotle black beans
Rice and beans make this healthy bowl a filling choice, while avocado provides good fats.
Afternoon snack
Protein balls
Make tasty protein balls using oats, protein powder, flaxseed and cinnamon to enjoy before or after your run.
Dinner
Creamy tomato risotto
This tomato risotto is a smart choice for dinner – not too rich but still a good source of carbs thanks to the rice.
Dessert/evening snack (optional)
Brilliant banana loaf
Perfect for using up overripe bananas, this is a seriously moreish treat. As mentioned, only eat a dessert or evening snack if you usually do in order to feel comfortable on race day tomorrow.
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.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
