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.

A runner stretching after training

Overall dietary guidelines:

Contrary to previous beliefs, the week before the marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading.

With an increase in the number of runners following a vegetarian diet (or even 'flexitarian' one, including meat with some meals), we have put together a plan for a week's worth of meals leading up to the marathon to suit those requirements. A well-structured vegetarian diet should deliver the main macronutrients (carbohydrate, protein and fat) required during training, but vegetarians should also make sure they are getting enough iron and B12 (both important for energy production).

While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as dairy, pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake.

Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the race. 

As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners.

We've included examples of the race training programme from London Marathon to plan your nutrition for this day.

As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners.

We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day.

Thursday training:

Rest
* Beginner's guidelines as recommended by the London Marathon.

Thursday nutrition:

Carbohydrate intake remains raised on Thursday, in preparation for carb-loading starting on Friday. The focus is on complete, high quality, sources of protein at each main meal. The morning snack provides a suitable option for those unable to tolerate dairy.

Breakfast

Crunchy granola with berries & cherries
Oats provide a dose of slow-release carbohydrates, while nuts add protein and fat to keep you satisfied all morning.

Morning snack

Creamy mango & coconut smoothie
This tropical shake with creamy coconut yogurt, mango and passion fruit is free from dairy and soya.

Lunch

A bowl of pasta soup made with tortellini

Hearty pasta soup
This super speedy recipe uses a pack of tortellini as its base.

Afternoon snack

Frozen fruit sticks
This colourful, sweet snack is a great source of vitamin C.

Dinner

A bowl of lentil, spinach and sweet potato curry

Spinach, sweet potato & lentil dhal
This veggie one-pot recipe counts as three of your five-a-day. It's iron-rich and low-fat, too.

Go back to the week-long vegetarian marathon meal plan.

Not vegetarian? Try our basic, vegan and gluten-free marathon meal plans.

Find more expert advice and answers to your training questions in our marathon hub.


This article was published on 15th March 2018.

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 English Institute of Sport and England Football. He works with elite and recreational athletes at his Harley Street practice, The Centre for Health & Human Performance: www.jamescollinsnutrition.com.

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