Marathon week vegetarian marathon meal plan – Tuesday

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.

With an increase in the number of runners following a vegetarian diet, we have 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, but vegetarians should also make sure they are getting 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.

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.

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. Don't have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, 21st April 2024.

This is day two of our week-long vegetarian 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.

Scroll down for the recipes

Tuesday training:

Rest

Tuesday nutrition:

Carbohydrate is reduced today as it's a rest day. Starting the day with a protein-rich breakfast is a good option here, to support muscle growth and repair, whilst training volume is lower. Earlier in the week is a great opportunity to boost micronutrient intake, such as folate and magnesium, both important for energy production.

Breakfast

Carrot cake porridge

Not only will you bounce out of bed for this warming, sweet and spiced bowl of porridge that tastes just like your favourite cake, it also provides carbs from the carrots and oats, along with energy from the dried fruit and honey.

Lunch

Quinoa salad with avocado mayo

Quinoa is a fantastic source of plant protein and it makes for a filling lunch when combined with avocado. We've left out the chicken to keep it veggie but to up the protein even more, you could add cooked tofu or a handful of nuts.

Afternoon snack

Crispy roasted chickpeas

Instead of reaching for processed pre packaged snacks, make these easy crispy roasted chickpeas. You'll get a nice top up of protein and they're tasty too.

Dinner

Sweet potato & peanut curry

This simple dish is packed full of vegetables and slow-release carbs for nutrition and recovery. You could add a dollop of Greek yogurt to the top for more protein.

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 savoury breakfast, try our eggy cheesy crumpets for a filling and start to the day.
• If you want a more substantial lunch, opt for healthier jacket potatoes.
• You might like to swap the roasted chickpeas for homemade protein balls.
• If you know you know you get hungry, add in a refreshing mango smoothie.
• 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

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

All health content on bbcgoodfood.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.