<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/lunchbox_dahl-e0a20b5.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/lunchbox_dahl-e0a20b5.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/04/lunchbox_dahl-e0a20b5.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-280743 alignnone size-landscape_thumbnail" alt="Sweet potato dhal" title="Marathon week vegetarian marathon meal plan – Thursday" /> <p>Contrary to what you may have heard, 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 ‘carb-loading’ two or three days before the race (three days if you prefer a slower increase in your daily intake). Read more in our <a href="/howto/guide/carb-loading-explained">guide to carb-loading</a>.</p>
<p>With an increase in the number of runners following a vegetarian diet, we have put together a plan for a week’s worth of meals leading up to the marathon. 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).</p>
<p>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.</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><strong>Check out the <a href="https://www.tcslondonmarathon.com/training/training-plans" target="_blank" rel="noopener">London Marathon’s training and meal plans</a>. Don’t have a spot to run this year? You can still take part with the virtual event <a href="https://www.tcslondonmarathon.com/the-event/virtual-marathon" target="_blank" rel="noopener">London Marathon MyWay</a> – join up for your chance to run 26.2 miles on marathon day (21 April 2024). </strong></p>
<p>This is day four of our <a href="/howto/guide/vegetarian-marathon-meal-plan">week-long vegetarian 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>Thursday training:</h2>
<p>Rest</p>
<h2>Thursday nutrition:</h2>
<p>Carbohydrate intake remains raised on Thursday, in preparation for carb-loading starting on Friday. The focus is on complete, high quality, sources of protein at each main meal. The morning snack provides a suitable option for those unable to tolerate dairy.</p>
<h3>Breakfast</h3>
<h3><a href="/recipes/budget-porridge">Budget porridge</a><br>
<a href="/recipes/budget-porridge" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
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<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.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/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-797789 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/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Budget porridge with walnuts in two bowls" title="">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></a></h3>
<p>A creamy, fruity breakfast that you’ll look forward to tucking into.</p>
<h3>Morning snack</h3>
<h3><a href="/recipes/creamy-mango-coconut-smoothie" target="_blank" rel="noopener">Creamy mango & coconut smoothie</a></h3>
<p> </p>
<p><a href="/recipes/2991681/creamy-mango-and-coconut-smoothie"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=90&resize=298%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=598%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=898%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1198%2C799 4x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=90&resize=298%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=598%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=898%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1198%2C799 4x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=90&resize=354%2C236, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=708%2C472 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1063%2C709 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1417%2C945 4x" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=90&resize=354%2C236, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=708%2C472 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1063%2C709 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1417%2C945 4x" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=90&resize=403%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=808%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1213%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1618%2C1079 4x" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=90&resize=403%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=808%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1213%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1618%2C1079 4x" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=90&resize=553%2C369, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1107%2C738 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1660%2C1107 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=2214%2C1476 4x" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=90&resize=553%2C369, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1107%2C738 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1660%2C1107 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=2214%2C1476 4x" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=90&resize=619%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1858%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=2478%2C1652 4x" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=90&resize=619%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1858%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=2478%2C1652 4x" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=90&resize=406%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=814%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1222%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1630%2C1087 4x" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=90&resize=406%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=814%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1222%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1630%2C1087 4x" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=1666%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?webp=true&quality=45&resize=2221%2C1481 4x" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=1666%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=45&resize=2221%2C1481 4x" type="image/jpeg">
<img class="wp-image-773486 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Creamy-mango-coconut-smoothie-fc68e6f.jpg?quality=90&resize=619%2C413" width="620" height="413" alt="Glass of mango and coconut smoothie topped with passionfruit" title="Creamy-mango-&-coconut-smoothie">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></a></p>
<p>This tropical shake with creamy coconut yogurt, mango and passion fruit is free from dairy and soya.</p>
<h3>Lunch</h3>
<h3><a href="/recipes/orzo-tomato-soup" target="_blank" rel="noopener">Tomato & pasta soup</a></h3>
<p><a href="/recipes/orzo-tomato-soup" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/09/Tomato-orzo-soup-bef8f5a.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/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-796981 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/30/2022/09/Tomato-orzo-soup-bef8f5a.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Two bowls of tomato, orzo and pesto soup" title="Tomato and pasta soup">
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<p>Make our simple, budget-friendly tomato, pasta and chickpea soup in just 30 minutes. This easy, vegetarian family meal is healthy and even low fat.</p>
<h3>Afternoon snack</h3>
<h3><a href="/recipes/frozen-fruit-sticks-passion-fruit-lime-drizzle" target="_blank" rel="noopener">Frozen fruit sticks</a></h3>
<p> </p>
<p><a href="/recipes/frozen-fruit-sticks-passion-fruit-lime-drizzle" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
<picture>
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<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=90&resize=299%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=599%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=899%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=1199%2C799 4x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=90&resize=354%2C236, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=708%2C472 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1064%2C709 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1418%2C945 4x" type="image/webp">
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<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=90&resize=404%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=809%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1214%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1619%2C1079 4x" type="image/webp">
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<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=90&resize=554%2C369, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1107%2C738 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1661%2C1107 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=2214%2C1476 4x" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=90&resize=554%2C369, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=1107%2C738 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=1661%2C1107 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=2214%2C1476 4x" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=90&resize=620%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1859%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=2478%2C1652 4x" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=90&resize=620%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=1859%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=2478%2C1652 4x" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=90&resize=407%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=815%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1223%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1631%2C1087 4x" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=90&resize=407%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=815%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=1223%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=1631%2C1087 4x" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=1667%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?webp=true&quality=45&resize=2222%2C1481 4x" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=1667%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=45&resize=2222%2C1481 4x" type="image/jpeg">
<img class="wp-image-773490 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Frozen-fruit-sticks-d809a5c.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Skewered fruit next to a pot of sauce" title="Frozen-fruit-sticks">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></a></p>
<p>This colourful, sweet snack is a great source of vitamin C.</p>
<h3>Dinner</h3>
<h3><a href="/recipes/spinach-sweet-potato-lentil-dhal" target="_blank" rel="noopener">Spinach, sweet potato & lentil dahl </a></h3>
<p><a href="/recipes/spinach-sweet-potato-lentil-dhal" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=90&resize=299%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=45&resize=599%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=45&resize=899%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=45&resize=1199%2C799 4x" type="image/webp">
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<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=90&resize=404%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=45&resize=809%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=45&resize=1214%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=45&resize=1619%2C1079 4x" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?quality=90&resize=404%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?quality=45&resize=809%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?quality=45&resize=1214%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?quality=45&resize=1619%2C1079 4x" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=90&resize=554%2C369, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=45&resize=1107%2C738 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=45&resize=1661%2C1107 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?webp=true&quality=45&resize=2214%2C1476 4x" type="image/webp">
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<img class="wp-image-773491 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Spinach-sweet-potato-lentil-dhal-28fb48b.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Lentil dahl with sweet potato on a plate with a fork" title="Spinach,-sweet-potato-&-lentil-dhal">
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<p>This veggie one-pot recipe counts as three of your five-a-day. It’s iron-rich and low-fat, too.</p>
<p>Go back to the <a href="/howto/guide/vegetarian-marathon-meal-plan">week-long vegetarian marathon meal plan</a>.</p>
<h3>Want more like this? Now try…</h3>
<p>Not vegetarian? Try our <a href="/howto/guide/marathon-meal-plans">basic</a>, <a href="/howto/guide/vegan-marathon-meal-plan">vegan</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="/feature/marathon-nutrition" rel="noopener noreferrer">marathon hub</a></strong>.</p>
<hr>
<p><em><a href="https://jamescollinsnutrition.com/" target="_blank" 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="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</p>
Marathon week vegetarian marathon meal plan – Thursday
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