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.

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We've worked with James Collins, elite performance nutritionist, to bring you a vegetarian 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.

Not vegetarian? Try our other marathon meal plans:

Basic marathon meal plan
Vegan marathon meal plan
Gluten-free marathon meal plan

Vegetarian marathon meal plan – Monday

Chickpea and coriander burgers in buns with relish and onion

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

Monday's meal plan

Vegetarian marathon meal plan – Tuesday

Two women running over a bridge

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

Tuesday's meal plan

Vegetarian marathon meal plan – Wednesday

Plate of quinoa, halloumi and vegetables

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

Wednesday's meal plan

Vegetarian marathon meal plan – Thursday

sweet potato and lentil dhal on a plate with a fork

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

Thursday's meal plan

Vegetarian marathon meal plan – Friday

Toast with black beans, tomatoes and avocado

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

Friday's meal plan

Vegetarian marathon meal plan – Saturday

rice and bean enchilada on a plate with a fork

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

Saturday's meal plan

Vegetarian marathon meal plan – Sunday

Man holding a cup for marathon runners

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


This article was reviewed on 1 September 2021.

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.

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