Vegan marathon meal plan - Friday

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 need 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.

Following increased interest from runners on the matter of vegan sports nutrition, we have put together a plan for a week's worth of meals leading up to the marathon which is entirely plant-based. A vegan diet needs careful planning to ensure that protein needs are met during training to support the growth and repair of muscles. Vegans also need to ensure that they're getting enough of the key micronutrients such as iron, vitamin B12, calcium, vitamin D and iodine.

While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake. Most plant-based foods don’t contain all nine of the essential amino acid 'building blocks' required to make them a 'complete protein', but this can be achieved through variety and different meal combinations.

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 vegan marathon meal plan. Below, you'll find suggestions 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.

Friday training:

20 mins easy run

Friday nutrition:

Forty-eight hours of carb-loading begins here. This doesn't mean grazing on carbohydrate-rich foods all day, but instead, try to focus on including carbohydrate sources in each meal and snack. As you can see from the options, it can be very enjoyable.

Evening snacks are an option to increase your daily carbohydrate intake.

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
Peanut butter overnight oats

Overnight oats are a great way to meal prep breakfast ahead of race day, to make sure you're hitting all your key nutrients. Here we've added peanut butter and frozen raspberries.

Morning snack
Healthy cookies

Grab a few of these energy-boosting healthy cookies for a quick snack.

Lunch
Vegan chickpea curry jacket potatoes

Double up on carbs and get a decent amount of plant protein from these chickpea curry jacket potatoes. Hearty, filling and wholesome, this is everything you need for lunch.

Afternoon snack
Cinnamon & apricot trail mix

Throw together this vegan trail mix for hungry moments between meals. You can also pack it up to snack on after big training runs.

Dinner
Veggie protein chilli

A protein-packed vegan chilli is perfect after a run or workout. This easy supper is simple to make and freezable if you want to batch cook.

Go back to the week-long vegan marathon meal plan.

Not vegan? Try our basic, vegetarian and gluten-free marathon meal plans.

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

• For a quick savoury breakfast, keep it classic with avocado on toast.
• Another option for lunch is these sweet potato, peanut butter & chilli quesadillas.
• Treat yourself to a slice vegan banana & walnut bread for your afternoon snack.
• For a meal you can prep ahead, try our ultimate vegan burritos.
• 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.

Find more expert advice and answers to your training questions in our marathon hub.

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 Energy Plan, which focuses on the key principles of fuelling for fitness.

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