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 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 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 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
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
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
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
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
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
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
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
More marathon training & nutrition guides
What should I eat when training for a marathon?
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 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.