Vegan marathon meal plan – Monday

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.

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Check out the London Marathon’s training and meal plans. Don’t have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, 21st April 2024.

This is day three 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.

Monday training:

10 mins marathon pace, 20 mins half-marathon pace, 10 mins marathon pace.

Monday nutrition:

Carbohydrate intake is maintained at breakfast and lunch to support training volume for today. Protein and healthy fat intakes are also important for the ongoing growth and repair of the muscles. Options are nutrient-rich and provide sufficient fibre for healthy gut function. Snacks are included as optional depending on your preferences.

Breakfast
Budget porridge

A creamy, fruity breakfast that you’ll look forward to tucking into.

Morning snack
Spicy roast chickpeas

This moreish snack is super simple to make – just mix the spice blend, coat the chickpeas and pop into the oven. Save some for your afternoon snack on Tuesday.

Lunch
Falafel burgers served with vegan coleslaw

This healthy burger is super filling. Pile into pitta bread with plenty of salad.

Afternoon snack
Hummus snack pack

Save the liquid from a can of chickpeas to make a creamy hummus. We’ve served it with vegetable crudités for a healthy snack that contributes to your 5-a-day.

Dinner
Chickpea, tomato & spinach curry

This superhealthy vegan curry also counts as two of your five-a-day.

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

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

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

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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