Vegan marathon meal plan – Wednesday
Give your body all it needs in the week before the marathon with our meal plan for vegan runners. Discover why protein-rich foods are key on Wednesday.
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.
Following increased interest from runners on the matter of vegan sports nutrition, we have put together a plan for a week's worth of meals leading up to the marathon which is entirely plant-based. A vegan diet needs careful planning to ensure that protein needs are met during training to support the growth and repair of muscles. Vegans also need to ensure that they're getting enough of the key micronutrients such as iron, vitamin B12, calcium, vitamin D and iodine.
While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake. Most plant-based foods don’t contain all nine of the essential amino acid 'building blocks' required to make them a 'complete protein', but this can be achieved through variety and different meal combinations.
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. 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, 21 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.
Wednesday training:
20 mins easy run
Wednesday nutrition:
Protein-rich foods at each meal are the priority for today with a light training session. Carbohydrates are lower today before increasing tomorrow, leading into the race. Try out some new meal options with a range of fruits and vegetables to provide micronutrients (vitamins and minerals) for the regeneration of muscles.
Breakfast
Raspberry ripple chia pudding
This vegan breakfast bowl is packed with nutritious ingredients, including chia seeds and fresh fruit.
Morning snack
Red pepper hummus
This tasty dip is very quick and easy to make – perfect served with vegetable crudites.
Lunch
Spinach, sweet potato & lentil dhal
Hit three of your five-a-day in one sitting. This easy one-pot is iron-rich and low-fat too.
Afternoon snack
Rainbow fruit skewers
This colourful, sweet snack is a great source of vitamin C.
Dinner
Vegan Thai green curry served with cauliflower rice
This fragrant Thai dish boasts chunks of tofu alongside a variety of vegetables. Serve over cauliflower rice for an extra helping towards your five-a-day.
Go back to the week-long vegan marathon meal plan.
Want more like this? Now try...
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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