Vegan marathon meal plan – Tuesday

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 vegan 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.

Tuesday training:

Rest

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.

Breakfast
Vegan fry-up (served without the hash browns)

This vegan take on the classic English breakfast boasts vegan sausages with mushrooms, tomatoes, scrambled tofu and baked beans.

Lunch
Vegan roast spiced squash salad with tahini dressing

Quinoa and lentils add texture, bite and protein to this salad packed with butternut squash, red onion, rocket and tahini.

Afternoon 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.

Dinner
Salt and pepper tofu 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 vegan marathon meal plan.

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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