Marathon week vegetarian marathon meal plan - Race day

In order to have enough energy for the race and to support your muscles through recovery after, it's important to fuel correctly before start time, during the race and once you cross the finish line. It's crucial to stay hydrated, too. To find out more, read our guide on what to eat after a run.

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.

This is day seven 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. Check out all the London Marathon's training and meal plans.

Scroll down for the recipes

Race day nutrition:

The big day is here. Breakfast provides the final opportunity to top up fuel stores ahead of the race.

The most important thing is to stick to your plan here, selecting a breakfast you have eaten before and are comfortable with. If you are travelling for the race, remember to plan ahead and choose an option that will be available in the hotel – or take it with you.

Often the biggest mistakes are trying to eat too much the day before and feeling uncomfortable on the morning of the race. Remember, your increased carbohydrate intake over the last few days will have been stored as fuel, so you will be ready to race.

Post-race, the priority is to refuel. A drink is a great option to provide some carbohydrate, water and protein, which will kick-start the repair process. This is then followed up with the meals, which can also be a treat to share with friends and family who have supported you.

Breakfast

Healthy porridge bowl

Start your day right with this filling bowl of oats, berries, banana and seeds. Remember, only go for toppings which you've tried before long runs – this isn't the time to try something new as it might give you gut issues.

Snack during the race

Water and easily digested carbohydrates from sports drinks, gels or jellied sweets are best – aim for something each hour.

Post-race recovery snack (within 30 mins)

Peanut butter smoothie

You want something that's hydrating and a good source of calories post run, to help your body refuel and recover. This peanut butter smoothie is a great choice.

Post-race recovery meal/lunch

Microwave sweet potato & black bean chilli

Enjoy a speedy sweet potato topped with black bean chilli for a filling lunch that's a good source of carbs and protein.

Dinner

Falafel burgers

Filling, healthy but it feels like a treat – this tasty veggie burger delivers on every level.

Evening snack (optional)

Healthier flapjacks

A healthier version of traditional fruit and nut bars that are packed with seeds, oats and agave syrup.

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 toast for breakfast before a race, try our peanut butter & banana on toast.
• For lunch, you could also meal prep coronation chickpea sandwich filler to enjoy post-race.
• Mix up your snack with these crispy roasted chickpeas.
• Instead of flapjacks, try our vegan banana bread for your evening treat.
• 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

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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