<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/salt-pepper-tofu-ff0056f.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/salt-pepper-tofu-ff0056f.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/04/salt-pepper-tofu-ff0056f.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-241590 alignnone size-landscape_thumbnail" alt="Salt & pepper tofu served on a plate" title="Vegan marathon meal plan" /> <p>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 <a href="/howto/guide/carb-loading-explained">guide to carb-loading</a>.</p>
<p>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.</p>
<p>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.</p>
<p>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.</p>
<p>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 <a href="/howto/guide/running-nutrition-typical-training-plan">training meal plans for runners</a>.</p>
<p><span class="s1"><b>Check out the </b><a href="https://www.tcslondonmarathon.com/training/training-plans"><span class="s2"><b>London Marathon’s training and meal plans</b></span></a><b>. Don’t have a spot to run this year? You can still take part with the virtual event </b><a href="https://www.tcslondonmarathon.com/the-event/virtual-marathon"><span class="s2"><b>London Marathon MyWay</b></span></a><b> – join up for your chance to run 26.2 miles on marathon day, 21st April 2024. </b></span></p>
<p>This is day three of our <a href="/howto/guide/vegetarian-marathon-meal-plan">week-long vegan marathon meal plan</a>. 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 <a href="https://www.tcslondonmarathon.com/training/training-plans" target="_blank" rel="noopener">training programme</a>.</p>
<h2><u>Tuesday training:</u></h2>
<p>Rest</p>
<h2><u>Tuesday nutrition:</u></h2>
<p>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.</p>
<h3>Breakfast<br>
<a href="/recipes/vegan-fry">Vegan fry-up</a> (served without the hash browns)</h3>
<p><a href="/recipes/vegan-fry"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-443691 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/marathon-vegan-fry-up-73634da.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="marathon-vegan-fry-up-73634da" title="marathon-vegan-fry-up-73634da">
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<p>This vegan take on the classic English breakfast boasts vegan sausages with mushrooms, tomatoes, scrambled tofu and baked beans.</p>
<h3>Lunch<br>
<a href="/recipes/vegan-roast-spiced-squash-salad-with-tahini-dressing">Vegan roast spiced squash salad with tahini dressing</a><br>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/02/Vegan-roast-spiced-squash-salad-with-tahini-dressing-baca3ce.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/02/Vegan-roast-spiced-squash-salad-with-tahini-dressing-baca3ce.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-803717 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/02/Vegan-roast-spiced-squash-salad-with-tahini-dressing-baca3ce.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Vegan roast spiced squash salad with tahini dressing" title="Vegan roast spiced squash salad with tahini dressing">
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</div></h3>
<p>Quinoa and lentils add texture, bite and protein to this salad packed with butternut squash, red onion, rocket and tahini.</p>
<h3>Afternoon snack<br>
<a href="/recipes/spicy-roast-chickpeas">Spicy roast chickpeas</a></h3>
<p><a href="/recipes/spicy-roast-chickpeas"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-443697 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/marathon-spicy-roast-chickpeas-f2af3d3.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="marathon-spicy-roast-chickpeas-f2af3d3" title="marathon-spicy-roast-chickpeas-f2af3d3">
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<p>This moreish snack is super simple to make – just mix the spice blend, coat the chickpeas, and pop into the oven.</p>
<h3>Dinner<br>
<a style="font-size: 16px;" href="/recipes/salt-pepper-tofu">Salt and pepper tofu</a> <span style="font-size: 16px;">served with </span><a style="font-size: 16px;" href="/recipes/chilli-green-salad">chilli green salad</a></h3>
<p></p><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-331101 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/06/salt-and-pepper-tofu-6fc1db5.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="salt and pepper tofu with broccoli and pepper on a white plate" title="salt and pepper tofu">
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Tofu is a good vegetarian source of protein and this recipe packs a real flavour punch.
<p>Go back to the <a href="/howto/guide/vegan-marathon-meal-plan">week-long vegan marathon meal plan</a>.</p>
<p>Not vegan? Try our <a href="/howto/guide/marathon-meal-plans">basic</a>, <a href="/howto/guide/vegetarian-marathon-meal-plan">vegetarian</a> and <a href="/howto/guide/gluten-free-marathon-meal-plan">gluten-free</a> marathon meal plans.</p>
<p><strong>Find more expert advice and answers to your training questions in our <a href="/content/wellbeing/features/marathon/1/" rel="noopener noreferrer">marathon hub</a></strong>.</p>
<hr>
<p><em><a href="http://jamescollinsnutrition.com/" rel="noopener noreferrer">James Collins</a> 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 <a href="https://www.penguin.co.uk/authors/1045793/james-collins.html">The Energy Plan</a>, which focuses on the key principles of fuelling for fitness.</em></p>
<p>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 <a href="http://www.immediate.co.uk/terms-and-conditions" rel="noopener noreferrer">terms and conditions</a> for more information.</p>
Vegan marathon meal plan – Tuesday
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