Vegan marathon meal plan - Saturday

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 six 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.

Saturday training:

Gentle stretching

Saturday nutrition:

It's the day before the big race. While carbohydrates are still the priority to fuel for the race ahead, 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

Budget porridge

A creamy, fruity breakfast that provides plenty of energy from carbohydrates and natural sugar.

Morning snack

Energy balls

Combine peanut butter, flaxseeds, pecans, raisins and coconut to make a healthy yet energy-boosting snack.

Lunch
Vegan burrito bowl

This nourishing rice bowl is topped with spicy black beans, sweetcorn, avocado and lime. You could tone down the spice in the beans if you're worried about any gut issues on race day.

Afternoon snack

Vegan banana & walnut bread

Increasing your carb intake definitely has its perks – such as a slice of this irresistible vegan banana bread.

Dinner

Peanut butter noodles with tofu & veg

Make a protein-packed meal using wholemeal noodles, tofu, edamame beans and peanut butter dressing. If you're worried about chilli before the race, you can always leave it out.

Dessert/evening snack (optional)

No-bake flapjacks

The combination of oats, dried fruit and maple syrup in these vegan flapjacks is guaranteed to send your energy levels soaring.

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

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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

• If you prefer a savoury breakfast, opt for Mexican-inspired black beans & avocado on toast.
• Another option for lunch is vibrant green kale pesto pasta.
• You could make a batch of healthy cookies to enjoy before and after the big race.
• Mix up your dinner options with this next-level veggie chilli.
• 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.

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.