Marathon week vegetarian marathon meal plan – Saturday
James Collins – Performance nutritionist
Discover exactly what to eat the day before a marathon with our meal plan for vegetarian runners. The key for Saturday is plenty of easily digestible carbs
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. Scroll down for the recipes 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 Switch up your breakfast for a savoury one with poached eggs and avocado on toast. For another simple but filling dinner, try tomato and pasta soup. Opt for healthy cookies for a sweet snack – perfect with a cuppa. Instead of banana bread, enjoy healthy spiced rice pudding for your treat. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. 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.
Marathon week vegetarian marathon meal plan – Friday
48 hours of carb loading begins here! Get ready to run a marathon with our sports nutritionist's week-long meal plan for vegetarian runners
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. Scroll down for the recipes 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 If you prefer a sweet start to the day, try our indulgent chocolate porridge. If you want a cheap and cheerful lunch, opt for healthier jacket potatoes. Mix up your snack with these crispy roasted chickpeas. Instead of crumble, try our vegan banana bread for your treat. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. 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.
It's the final countdown! Get your pre-race diet right with a meal plan to take you through the week leading up to a marathon, from sports nutritionist James Collins.
What to eat the week before the marathon Contrary to previous beliefs, the week before the marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only needs to start ‘fuelling up' or ‘carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the race. Discover what to eat during the rest of the week with our marathon meal plan. 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. Next, check out what to eat and drink while running a marathon and what should I eat when training for a marathon? 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. Below, you'll find suggestions on what to eat and how much training you should do. For a full 16 week plan, have a look at the London Marathon's training programme. And check out our best running hydration vests. Monday training: 10 mins marathon pace, 20 mins half-marathon pace, 10 marathon pace. Monday nutrition: Carbohydrate intake is maintained at breakfast and lunch to support training volume for today. Protein and healthy fat intakes are also important for the ongoing growth and repair of the muscles. Options are nutrient-rich and provide sufficient fibre for healthy gut function. Snacks are included as optional depending on your preferences. Breakfast Healthy porridge bowl Start your day right with this filling bowl of oats, berries, banana and seeds. It's healthy and packed with nutrients to fuel body and mind. Morning snack Peanut butter smoothie For a smooth start to your day, try this ultra-easy peanut butter smoothie. It's full of protein thanks to ingredients like peanut butter and oats. Lunch Turkey & coriander burgers with guacamole These healthy burgers are full of vitamin C and use low-fat turkey flavoured with herbs and topped with spicy avocado. Afternoon snack Protein balls Make tasty protein balls using oats, protein powder, flaxseed and cinnamon to enjoy before or after your run. Dinner Tuna steaks with cucumber relish A good source of heart-healthy, omega-3 fatty acids. Opt for a lean protein dinner with these easy tuna steaks. You could have some brown rice on the side, if you prefer to have carbs. Deputy Health Editor's tips for using this plan If you prefer a savoury breakfast, try our black bean and avocado on toast for a filling and energising start to the day. To keep lunch veggie, opt for healthier jacket potatoes. You might like to swap the protein balls for a hydrating homemade protein shake. If you know you get hungry without sufficient carb intake, serve your tuna steak with easy sweet potato wedges. Remember, you can keep your freezer stocked with pre chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. 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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Worried about what to eat and when to run the week before a marathon? Sports nutritionist James Collins has advised Team GB on their Olympic nutrition and here provides advice and recipes for the seven days before your big race.
It's the week of the marathon. You've been training for weeks. You're probably feeling excited, nervous, not sure what to expect or determined to beat some personal records. Whether this is your first marathon or you're a seasoned runner, getting your nutrition right is key to maximising performance on the day. We've worked with James Collins, elite performance nutritionist, to bring you a marathon meal plan for the seven days leading up to the race. Below you'll find links to each of the days explaining suggested nutrition strategies, as well as meal and snack recipes and ideas to help you stay on top of your nutrition all week. Try our other marathon meal plans: Vegetarian marathon meal plan Vegan marathon meal plan Gluten-free marathon meal plan 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. It's the final countdown! Get your pre-race nutrition right with our week of meal plans from sports nutritionist James Collins. Marathon meal plan – Monday Prioritise your intake of energising carbohydrates, good fats and protein to fuel training. Marathon meal plan – Tuesday It might be rest day today but it's still important to balance your meals to maximise nutrients. Marathon meal plan – Wednesday Protein-rich foods are the priority for today, with a slight reduction in carbohydrates. Marathon meal plan – Thursday Carbohydrates are raised today in preparation for carb-loading before race day. Marathon meal plan – Friday This is when your 48 hours of carb-loading begins. It's vital to pick the right meals to maximise energy without causing stomach issues. Marathon meal plan – Saturday Be sure to eat lots of easily digestible carbohydrates the day before your event, as well as lean protein. Marathon meal plan – Sunday Race day is here and it's time to put all that training into practice. Stick to your nutrition strategy before and during your run, then replace fluid, carbs and protein once you cross the line. Now try... More marathon training & nutrition guides What should I eat when training for a marathon? Carb-loading explained 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.
Muscle growth isn’t just built in the gym, it’s built in the kitchen too. To support strength and hypertrophy goals, meals should prioritise high-quality protein sources, sufficient calories, and nutrient-rich foods that help the body repair and rebuild, ideally within 2 hours post- training. Whether you're an athlete or recreational lifter, consistency is key, and your gains start in the kitchen. Muscle building is a long-term commitment and the right meals can keep you consistent and energised. These recipes offer variety, quality protein, and balanced macronutrients to support gains while keeping mealtimes enjoyable. Fuel smart, train hard, and keep building. 1. Harissa chicken traybake An easy, high-protein option that’s great for batch cooking. Chicken thighs offer a juicy protein source, while potatoes and veg round out the fuel and blend of micronutrients. 2. Beef & bean chilli bowl with chipotle yogurt Lean beef, kidney beans, and brown rice offer a complete mix of protein, fibre, and fuel - ideal post-workout or as a muscle-building meal prep staple. 3. Puy lentils with seared salmon A powerhouse of protein and omega-3s. Lentils boost the fibre and fuel content while helping you stay fuller for longer - perfect for those focusing on lean gains. 4. Low fat turkey bolognese A lighter take on a classic, this lean turkey version still delivers plenty of protein, while wholewheat pasta provides slow-release fuel to support recovery and muscle maintenance. 5. Squash, feta & bulgar wheat salad Plant-based proteins combined with slow-release fuel and healthy fats make this salad a muscle-friendly vegetarian option, great for a lighter meal or training day lunch. 6. Chicken & cashew noodles Lean chicken and healthy fats from cashews make this a great muscle-building meal. Serve with rice or noodles to hit those extra energy targets. 7. Smoky cod, broccoli & orzo bake A lean, protein-rich option perfect for athletes in a structured training phase. Cod is low in fat but high in protein, while the veggie base adds flavour and nutrients. 8. Easy lentil curry Great for plant-based muscle support. Lentils provide protein and iron, supporting energy production, and when served with rice or naan, it becomes a well-rounded recovery meal. 9. Steak & sweet potato chips Classic muscle fuel. Lean steak delivers complete protein and creatine, while sweet potatoes are an excellent source of vitamins and slow releasing fuel. 10. Chicken & lemon skewers Easy to prep and protein-packed. This dish is great for BBQ season or bulk prep, offering lean chicken with a spice hit and fuel-rich flatbreads for refuelling.
Nutrition is key if you're bulking. Discover how to build muscle with these protein-rich meals that will help you hit your calorie goals.
When it comes to building muscle, consistently eating in a calorie (energy) surplus is key – but so is prioritising your nutrition. Bulking isn’t just about eating more – it’s about eating smart. That means meals rich in protein, healthy fats and nutrient-dense fuel to support the changes to your training and optimise body composition. Below are 10 recipes which do just that. We've included a mix of meat, veggie and fish options for you to add into your weekly meal plan. Discover the best pre workout meals, carb-loading explained and the best post workout meals. Plus, see more fitness and nutrition guides in our fitness & lifestyle hub. 1. Chicken & chorizo jambalaya High in calories and flavour, this one-pot dish is loaded with protein and a slow-releasing fuel source. Chorizo adds extra calories and a boost of flavour for those trying to increase intake. 2. Curried tofu wraps For a high-fibre, high-protein meal that's perfect for building muscle while following a vegan diet, these wraps are a smart choice. 3. Spinach, sweet potato & lentil dhal A comforting vegetarian recipe that’s energy-dense and rich in protein thanks to lentils. Best served alongside rice for additional energy and fibre, this hearty meal is guaranteed to leave you feeling satisfied. 4. Peanut butter chicken rice bowl Packed with protein and healthy fats from peanut butter, this is a great calorie-boosting option that still feels good for you. Rice is as an easy to digest fuel, too. 5. Cottage pie with sweet potato mash Lean beef provides muscle-building protein while sweet potatoes provide nutrient-dense fuel. This is a great one to meal prep for bulking phases. 6. Creamy salmon pasta Rich in omega-3s, protein and great for boosting energy. The combination of salmon and the creamy pesto base helps raise the calorie content to help you hit your goals. 7. Lamb koftas with mint yogurt & flatbreads For a high-protein meal that's flavourful and energy-rich, these spiced lamb koftas with flatbreads is a great option. Greek yogurt doubles up the protein, too. 8. Tempeh pad Thai A high-fuel, plant-based favourite: noodles, tempeh and peanuts create a solid macro mix for muscle growth — plus it’s quick to prepare. 9. Veggie protein chilli A hearty, protein-packed vegan chilli that's perfect for post-workout recovery. It combines sweet potatoes, mixed beans and a blend of spices to create a satisfying and nutritious meal. 10. Prawn & coconut laksa Creamy, warming and packed with calories and protein from prawns and coconut milk, this laksa is a delicious way to boost intake and keep variety in your diet. INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians. 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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Discover 10 recipe ideas to fuel your body before training to maximise energy, sustain performance and support muscle maintenance
A well-balanced pre-workout meal can help you train harder, recover faster and feel stronger. Ideally, these meals should be eaten around two to three hours before exercise and contain a mix of carbs for energy and protein for muscle support. For early morning workouts or when appetite is low, lighter options or liquid nutrition can also be a great solution. Below are 10 recipes that tick those boxes: quick, tasty and effective. We’ve included a mix of hearty meals and light breakfast options for early risers. Discover the best muscle-building recipes, carb-loading explained, what is bulking and how to build muscle healthily and more fitness and nutrition guides in our fitness & lifestyle hub. Best pre-workout meals Pre-workout meals don’t need to be complicated – they just need to work for you. Choosing a consistent blend of carbohydrates and protein helps set you up for a strong, focused training session. With these easy, balanced recipes, including lighter breakfast ideas, you can fuel right and train with confidence. 1. Charred sweetcorn, red pepper & bulgur wheat pilaf This vibrant vegetarian pilaf offers a slow release of energy and is light yet satisfying, making it an ideal fuelling meal to eat before a workout. 2. Chicken burrito bowl This balanced bowl is rich in lean protein sources such as chicken and beans but also provides a slow-release, low-GI energy source from the brown rice. 3. Sweet potato tacos If you're looking for a plant-based way to support your body through a workout and reap maximum gains, try these filling tacos. Sweet potato provides a steady energy release, great for fuelling longer sessions. 4. Prawn & grain poke bowl Quick to prepare and ideal for training days, this is a light, energising pre-workout meal. Vibrant ingredients like mango and chilli, alongside protein, carbs and good fats, make this a light yet satisfying option. 5. Veggie-loaded flatbread Top shop-bought flatbread with chickpeas, tomatoes, feta, olives and tahini for a delicious lunch. The chickpeas provide plant-based protein, while the flatbread and vegetables offer slow-releasing fuel and essential nutrients. 6. Peanut butter smoothie Perfect for when you’re short on time or don’t have much of an appetite. Bananas offer quick energy, and peanut butter provides healthy fats and protein to keep you satiated. 7. Cinnamon porridge with baked banana This hearty porridge is a great pre-workout meal, providing steady energy from oats and natural sugars from bananas to give you a sustained boost. Not to mention a moderate amount of protein which leaves you full without weighing you down. 8. Overnight oats Ideal for early risers, oats offer slow-releasing fuel, yogurt adds protein and berries contribute antioxidants supporting muscle recovery. Add honey for a touch of sweetness and a natural hit of energy. 9. Easy salmon rice bowl bowl Rich in omega-3s and packed with nutrients, salmon supports anti-inflammatory processes and rice makes this a great fuel-focused bowl. Plus you'll get a double dose of protein, thanks to the edamame beans. 10. Banana oat pancakes Banana oat pancakes offer a balanced mix of carbohydrates for sustained energy leading into a workout. They're easy to digest and help to prep your body for peak performance without weighing you down. INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians. 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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Discover 10 recipes ideas to fuel your body before training to maximise energy, sustain performance and support muscle building
Muscle growth isn’t just built in the gym, it’s built in the kitchen too. Whether you're an athlete or recreational lifter, consistency is key, and your gains start in the kitchen. To support strength and hypertrophy goals (that's increasing muscle mass), meals should prioritise high-quality protein sources, sufficient calories and nutrient-rich foods that help the body repair and rebuild, ideally within two hours post-training. Muscle building is a long-term commitment so you need meals which can keep you feeling energised and consistent. The recipes below offer variety, quality protein, and balanced macronutrients to support gains while keeping mealtimes enjoyable. Your ethos should be: fuel smart, train hard and keep building. Discover what to eat if you exercise in the morning or in the evening. And what to eat for heavy training, normal training days and low-intensity and rest days. Plus, find out everything you need to know about protein and see more fitness guides in our fitness & nutrition hub. 1. Harissa chicken traybake An easy, high-protein option that’s great for batch cooking. Chicken thighs offer a juicy protein source, while potatoes, onions and tomatoes bring a blend of micronutrients. 2. Beef & bean chilli bowl with chipotle yogurt Lean beef, kidney beans and brown rice offer a complete mix of protein, fibre, and fuel - ideal post-workout or as a muscle-building meal prep staple. Serve with yogurt for another hit of protein. 3. Puy lentils with seared salmon A powerhouse of protein and omega-3 fatty acids thanks to the addition of salmon. Lentils boost the fibre and fuel content while helping you stay fuller for longer - perfect for those focusing on lean gains. 4. Low-fat turkey bolognese A lighter take on a classic, this lean turkey version still delivers plenty of protein, while wholewheat pasta provides slow-release fuel to support recovery and muscle maintenance. 5. Squash, feta & bulgar wheat salad Plant-based protein, slow-release energy and healthy fats make this salad a muscle-friendly vegetarian option, great for a lighter meal or training day lunch. Spinach also contributes good amounts of iron which supports energy levels. 6. Chicken & cashew noodles Lean chicken and healthy fats from cashews make this a great muscle-building meal. Serve with rice or noodles to hit those extra energy targets. 7. Smoky cod, broccoli & orzo bake A lean, protein-rich option perfect for athletes in a structured training phase. Cod is low in fat but high in protein, while the orzo pasta base is packed with nutritious green veggies. 8. Easy lentil curry Great for plant-based muscle support. Lentils provide good amounts of iron and protein, supporting energy production, and when served with rice or naan, it becomes a well-rounded recovery meal. 9. Steak & sweet potato chips Classic muscle fuel. Lean steak delivers complete protein and creatine, while sweet potatoes are an excellent source of vitamins and slow releasing fuel. 10. Chicken & lemon skewers Easy to prep and protein-packed. This dish is great for bulk meal prep, offering lean chicken and fuel-rich flatbreads for reenergising after a workout. Now try... Best protein powders to buy Best vegan protein powders to buy How to fuel your body like an athlete 10 ways to speed up your metabolism INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA, and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians. 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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
What does an optimal vegetarian marathon diet look like? Discover what sports nutritionist James Collins recommends to eat in the week leading up to the race
Whether you're running your very first marathon or you're trying to improve your personal best, getting your nutrition right is key to maximising performance on the day. We've worked with James Collins, elite performance nutritionist, to bring you a vegetarian marathon meal plan aimed at the seven days leading up to race day. Below you'll find links to each of the days explaining suggested nutrition strategies, as well as meal and snack recipes and ideas to help you stay on top of your nutrition all week. We've also included some training suggestions from the TCS London Marathon beginner's training plan, which gives you an idea of how much running and rest you should be getting in the week leading up to the marathon. As well as top tips from Mo Farah and Paula Radcliffe. Not vegetarian? Try our other marathon meal plans: Basic marathon meal plan Vegan marathon meal plan Gluten-free marathon meal plan 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. Vegetarian marathon meal plan – Monday Get your marathon nutrition right with our vegetarian meal plan for the week before the race. Monday's focus is on quality protein, healthy fats and carbs. Monday's meal plan Vegetarian marathon meal plan – Tuesday Maximise your marathon performance by nailing your running nutrition in the week before the race. This carrot cake porridge is a great way to start the day. Tuesday's meal plan Vegetarian marathon meal plan – Wednesday Give your body all it needs in the week before the marathon with our vegetarian running meal plan. Discover why protein-rich foods are key on Wednesday. Wednesday's meal plan Vegetarian marathon meal plan – Thursday Our expert shares his vegetarian meal plan for the week before the marathon. Thursday is centred around high-quality protein and increased carbohydrate intake. Thursday's meal plan Vegetarian marathon meal plan – Friday Forty-eight hours of carb-loading begins on Friday. Get ready for your best ever marathon with our sports nutritionist's week-long vegetarian runner's meal plan. Friday's meal plan Vegetarian marathon meal plan – Saturday Discover exactly what to eat the day before a marathon with our vegetarian meal plan for runners. The key for Saturday is plenty of easily digestible carbohydrates. Saturday's meal plan Vegetarian marathon meal plan – Sunday Discover what to eat on the day of the marathon with our expert vegetarian meal plan, plus how to kick-start recovery once the race is run. Sunday's meal plan Now try... More marathon training & nutrition guides What should I eat when training for a marathon? Carb-loading explained Best running hydration vests 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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Leading performance nutritionist James Collins explains how to use food as fuel to increase your energy levels, no matter what your work and exercise schedule looks like
Professional sportspeople think about food in a different way to the rest of us. Food is fuel for their bodies: the energy supply to ensure they can perform at their peak. We asked leading performance nutritionist, James Collins, to run us through his nutritional principles to help keep energy levels high throughout the day. As an elite sports nutritionist, James's has worked with some of the highest performing people on the planet, including Arsenal FC, the England and France national football teams and Team GB. Below, he explains his simple food principles that all of us can follow to be at our best. He believes nutrition should proactively fuel your body to meet the day's demands, not just eating what you are used to based on old habits. Discover what to eat if you exercise in the morning or in the evening. And what to eat for heavy training, normal training days and low-intensity and rest days. What to eat to improve daily performance The meals you eat positively or negatively affect your energy levels and the results you get from training so it’s important to have a simple process to build each meal, depending on our needs. The process which athletes use is one you can acquire and use for meal-planning throughout the day too, from when you're queuing in the staff canteen at lunchtime, to browsing the supermarket aisles or looking through the cupboards at home. It's based upon what your body requires, not what you are used to doing, because you aren’t simply working towards having a meal – you are building a 'performance plate'. Performance plates provide a simple solution to following the right principles at the right times. Ensuring these principles are followed for each meal delivers what they require with minimal effort. How to build your meals Putting together your own performance plate is a four-part process. At football clubs they set up the restaurant so that players pass each food station in the same order, adding a serving of each to their plate. This is something that can easily be replicated when meal-planning and building your plate at home. 1. Protein Your muscles are constantly breaking down and rebuilding over a 24-hour period, and protein is our best aid for this. Protein foods include: chicken turkey beef salmon tuna eggs tofu quinoa 2. Low-GI carbohydrates Fuelling foods, in the form of low-GI carbohydrates, come next, and how much is required (or whether it's required at all) depends on training demands and your goal. Low-GI carbohydrates foods include: oats wholegrain rice wholewheat pasta buckwheat lentils sweet potato quinoa bulgur wheat 3. Micronutrients in fruit, veg and healthy fats Micronutrients in vegetables and fruit, as well as healthy fats, are the third component of your plate. These foods include: a variety of vegetables fruits healthy fats such as extra virgin olive oil, nuts and seeds 4. Hydration Hydration is the fourth and final element to consider, and the amount required is likely to increase pre- and post-training, to prepare and rehydrate. What to eat when Before and after exercise We want a meal to support our two most important nutritional needs; pre-training fuel (to give enough energy to meet the demands of training) and post-training recovery (to help our muscles to adapt and replenish diminished glycogen stores). Your hydration needs will also be greater before and after training so your fluid intake is important with this meal too. To ensure you get the right nutrients in this meal, divide your plate into thirds to give: 1 portion of protein 1 portion of carbohydrate 1 portion of vegetables/fruits and healthy fats Recipes for exercise days: Mexican beans & avocado on toast Cajun blackened chicken with supergreen quinoa Thai prawn & ginger noodles What to eat on lower activity days On days when your energy requirements are lower, like when you haven't exercised after work, your body will have different needs. Your meals should provide a larger serving of protein along with a larger serving of vegetables, while the serving of carbohydrate is removed. Look to build your plate with: 1.5 portions of protein 1.5 portions of vegetables 1 portion of healthy fats Recipe ideas for lower activity days: Crab & asparagus omelette Melting tomato & basil omelette Moroccan-spiced tuna with Asian-style greens What should I snack on? If meals are your foundations, snacks are the supporting structure, there to lend a hand to get you through the day. It’s important that every snack has a function, rather than being something you eat to avoid getting too hungry. While snacks do play a supporting role to meet a need, they shouldn't replace meals, cause spikes in blood sugar levels or provide unnecessary extra calories. Use maintenance snacks (protein-based), in order to: Support ongoing muscle growth and repair (including overnight, following hard training) Meet increased protein requirements alongside a training programme Increase protein intake during an energy deficit (when trying to reduce body fat) Offset hunger mid-afternoon before dinner Examples include seeds, nuts, low-fat Greek yogurt, edamame beans or a protein shake. Use training snacks (with both carbohydrate and protein) at strategic times: Pre-training: 1-2 hours before a training session such as mid-morning for a lunchtime session or mid-afternoon for after work. Post-training: a quick option to refuel and repair the muscles before your next mealtime such as finishing a class mid-afternoon. Examples include an open sandwich with smoked salmon, or low-fat Greek or natural yogurt with banana and nuts. Want more like this? Now try... What to eat before a run What to eat before a swim What to eat before a cycle How to hydrate properly What is carb-loading? This article was updated by Katie Hiscock on 8 July 2024. 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, England and France national football teams and Team GB. Previously elected President of the Royal Society of Medicine’s Food and Health Forum, he has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life: jamescollinsnutrition.com. 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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.