Marathon week vegetarian marathon meal plan – Thursday

Contrary to what you may have heard, 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 'carb-loading' two or three days before the race (three days if you prefer a 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, we have put together a plan for a week's worth of meals leading up to the marathon. 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.

Check out the London Marathon's training and meal plans. 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 four 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. Also check out our best running hydration vests.

Scroll down for the recipes

Thursday training:

Rest

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

Budget porridge

A filling, fruity breakfast that you'll look forward to tucking into. Apples and raisins provide energy while oats and walnuts give you plant protein.

Morning snack

Kale smoothie

Curb your hunger while getting your nutrients in with these wholesome kale smoothie. It's filling thanks to the avocado and cashew nuts – throw in a banana to make it even more energising.

Lunch

Tomato & pasta soup

This easy Mediterranen-style chickpea and pasta soup takes no time at all but it's filling and tastes great, too. You could serve with a slice of wholemeal toast, if you feel you need another hit of carbs.

Afternoon snack

Healthy cookies

Made with banana, oats and almonds, these little balls are a powerhouse of natural energy.

Dinner

Spinach, sweet potato & lentil dhal

This veggie one-pot will give you plenty of nutrients and sustainble energy, so you don't have to be concerned about crashes.

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 a savoury breakfast, try our eggy cheesy crumpets for a filling and start to the day.
• If you want a more substantial lunch, opt for healthier jacket potatoes.
• You might like to swap the protein balls for healthy cookies.
• If you know you know you get hungry, add in a refreshing mango smoothie.
• 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.

All health content on goodfood.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.