Vegan marathon meal plan

If you're vegan and running a marathon, we’ve put together a week-long menu which is free from animal products to help you run your best race ever.

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 vegan 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 Virgin Money 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.

Not vegan? Try our other marathon meal plans:

Basic marathon meal plan
Vegetarian marathon meal plan
Gluten-free marathon meal plan

Vegan marathon meal plan – Monday

Vegan falafel burgers

Get your marathon nutrition right with our vegan meal plan for the week before the race. Monday's focus is on quality protein, healthy fats and carbs.

Monday's meal plan

Vegan marathon meal plan – Tuesday

A vegan full English fry up

Maximise your marathon performance by nailing your running nutrition in the week before the race. Discover what to eat on Tuesday of our vegan meal plan.

Tuesday's meal plan

Vegan marathon meal plan – Wednesday

Lentil, spinach and sweet potato dhal

Give your body all it needs in the week before the marathon with our vegan runner's meal plan. Discover why protein-rich foods are key on Wednesday.

Wednesday's meal plan

Vegan marathon meal plan – Thursday

A bowl filled with rice, black beans and tofu

Our expert shares his vegan meal plan for the week before the marathon. Thursday is centred around high-quality protein and increased carbohydrate intake.

Thursday's meal plan

Vegan marathon meal plan – Friday

Vegan bean chilli

Forty-eight hours of carb-loading begins on Friday. Get ready for your best ever marathon with our sports nutritionist's week-long vegan runner's meal plan.

Friday's meal plan

Vegan marathon meal plan – Saturday

A vegan kiwi fruit smoothie

Discover exactly what to eat the day before a marathon with our vegan meal plan for runners. The key for Saturday is plenty of easily digestible carbohydrates.

Saturday's meal plan

Vegan marathon meal plan – Sunday

A person holding out a cup of water to marathon runners

Discover what to eat on the day of the marathon with our expert vegan 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

These meal plans were last updated on 20 February 2020 by James Collins.

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 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.

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
In-Reach Run
22nd Nov, 2019
Hi James Thank you for the great content.As a running coach @in-reachrunning I'm getting more and more Vegan Runners taking on the challenge of running marathons and Ultra Marathons. I generally like doing a three day carbo loading phase and returning to normal size dinner the night the before the race. Will definitely give this a try Keep it up
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.