Gluten-free marathon meal plan

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 gluten-free 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.

Don't need to eat a gluten-free diet? Try our other marathon meal plans:

Basic marathon meal plan
Vegetarian marathon meal plan
Vegan 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.

Gluten-free marathon meal plan – Monday

Get your marathon nutrition right with gluten-free meals for the week before the race. Monday's focus is on quality protein, healthy fats and carbs.

Monday's meal plan

Gluten-free marathon meal plan – Tuesday

Tuesday might be rest day, but it's still a good time to focus on hitting those all important nutrients for energy.

Tuesday's meal plan

Gluten-free marathon meal plan – Wednesday

Protein-rich foods are key early in the week, make sure you're getting enough to support your body through to race day.

Wednesday's meal plan

Gluten-free marathon meal plan – Thursday

Thursday is centred around high-quality protein and increased carbohydrate intake – these easy egg muffins make a perfect snack.

Thursday's meal plan

Gluten-free 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 gluten-free runner's meal plan.

Friday's meal plan

Gluten-free marathon meal plan – Saturday

The key for Saturday is plenty of easily digestible carbohydrates, like rice.

Saturday's meal plan

Gluten-free marathon meal plan – Sunday

Discover what to eat on the day of the marathon with our expert gluten-free 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

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.