Marathon week meal plan
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.
| Weekday | Breakfast | Lunch | Dinner | Morning snack | Afternoon snack |
|---|---|---|---|---|---|
| Monday | Healthy porridge bowl | Turkey and coriander burgers | Tuna steak with cucumber relish | Peanut butter smoothie | Protein balls |
| Tuesday | Breakfast egg wraps | Pasta salad with tuna mayo | Chicken and bean enchiladas | Apricot, honey and pistachio flapjacks | Oat and raspberry cookies |
| Wednesday | Healthy porridge bowl | Turkey and coriander burgers | Peanut butter chicken | Protein balls | Pear and peanut crispbreads |
| Thursday | Homemade granola | Chilli salmon with teriyaki noodles | Chicken casserole with quinoa | Pineapple smoothie | Oat and raspberry cookies |
| Friday | Mexican beans and avo on toast | Egg & rocket pizzas | Chicken with quinoa Greek salad | Healthy flapjacks | Strawberry smoothie |
| Saturday | Banana tahini porridge | Spicy chicken avocado wraps | Salmon pasta and peas | Healthy flapjacks | Hummus |
| Sunday | Nuts and seeds granola | Jerk chicken burger | Meatball black bean chilli | Exercise shake | Healthy flapjacks |
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.
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