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.

A group of runners competing in a marathon

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.

Tuesday training:

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

Tuesday nutrition:

Carbohydrate is reduced today as it's a rest day. Starting the day with a protein-rich breakfast is a good option here, to support muscle growth and repair, whilst training volume is lower. Earlier in the week is a great opportunity to boost micronutrient intake, such as folate and magnesium, both important for energy production.

Breakfast

Melting tomato and basil omelette

Melting tomato & basil omelette
This super simple breakfast is packed with protein, and has plenty of flavour from the cheese and fresh herbs.

Lunch

Puy lentil salad with soy beans, sugar snap peas & broccoli
This hearty salad is drizzled with an Asian-style dressing, including garlic, soy sauce and ginger.

Afternoon snack

A healthy spiced seed mix

Chinese spiced seed mix
Snack on these moreish sunflower and pumpkin nibbles – a healthier choice.

Dinner

Ginger sweet tofu with pak choi served with chilli green salad
Tofu is a good vegetarian source of protein and this recipe packs a real flavour punch.

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.

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.

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
Be the first to comment...We'd love to hear how you got on with this recipe. Did you like it? Would you recommend others give it a try?
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.