<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/spicy-roast-chickpeas-46bd2a5.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/spicy-roast-chickpeas-46bd2a5.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/04/spicy-roast-chickpeas-46bd2a5.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-217228 alignnone size-landscape_thumbnail" alt="Spicy roast chickpeas" 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 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><u>Monday training:</u></h2>
<p>10 mins marathon pace, 20 mins half-marathon pace, 10 mins marathon pace.</p>
<h2><u>Monday nutrition:</u></h2>
<p>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.</p>
<h3>Breakfast<br>
<a href="/recipes/budget-porridge">Budget porridge</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: 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">
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<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-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/30/2022/12/2022-10-26GFO0123-HealthyDietPlan-SUPERBUDGETPORRIDEWITHSLICEDAPPLES07822700x350-da971d2.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Budget porridge with walnuts in two bowls" title="">
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</div></h3>
<p>A creamy, fruity breakfast that you’ll look forward to tucking into.</p>
<h3>Morning snack<br>
<a href="/recipes/spicy-roast-chickpeas">Spicy roast chickpeas</a></h3>
<p></p><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/30/2020/08/spicy-roast-chickpeas-8b32cfd.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/spicy-roast-chickpeas-8b32cfd.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/30/2020/08/spicy-roast-chickpeas-8b32cfd.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/spicy-roast-chickpeas-8b32cfd.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/30/2020/08/spicy-roast-chickpeas-8b32cfd.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/30/2020/08/spicy-roast-chickpeas-8b32cfd.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/spicy-roast-chickpeas-8b32cfd.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/30/2020/08/spicy-roast-chickpeas-8b32cfd.jpg?quality=90&resize=405%2C203" type="image/jpeg">
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<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/spicy-roast-chickpeas-8b32cfd.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/spicy-roast-chickpeas-8b32cfd.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/30/2020/08/spicy-roast-chickpeas-8b32cfd.jpg?quality=90&resize=620%2C310" type="image/jpeg">
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<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/spicy-roast-chickpeas-8b32cfd.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/spicy-roast-chickpeas-8b32cfd.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/30/2020/08/spicy-roast-chickpeas-8b32cfd.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-446327 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/30/2020/08/spicy-roast-chickpeas-8b32cfd.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Spicy roast chickpeas on a roasting tray" title="Spicy roast chickpeas">
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</div><br>
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.
<h3>Lunch<br>
<a href="/recipes/falafel-burgers-0">Falafel burgers</a> served with <a href="/recipes/166609/crunchy-coleslaw">vegan coleslaw</a></h3>
<p><a href="/recipes/falafel-burgers-0"><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/30/2020/08/marathon-vegan-falafel-burger-beda045.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/marathon-vegan-falafel-burger-beda045.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/30/2020/08/marathon-vegan-falafel-burger-beda045.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/marathon-vegan-falafel-burger-beda045.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
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<img class="wp-image-443684 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-falafel-burger-beda045.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="marathon-vegan-falafel-burger-beda045" title="marathon-vegan-falafel-burger-beda045">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></a></p>
<p>This healthy burger is super filling. Pile into pitta bread with plenty of salad.</p>
<h3>Afternoon snack<br>
<a href="/recipes/hummus-snack-packs">Hummus snack pack</a><br>
<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/30/2022/06/Hummus-snack-packs-52ca054.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.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/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
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<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.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/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.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/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.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/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.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/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.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/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-765828 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/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="A pot of hummus with vegetable crudites" title="Hummus snack packs">
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</div></h3>
<p>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.</p>
<h3>Dinner<br>
<a href="/recipes/chickpea-tomato-spinach-curry">Chickpea, tomato & spinach curry</a></h3>
<p><a href="/recipes/chickpea-tomato-spinach-curry"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<p>This superhealthy vegan curry also counts as two of your five-a-day.</p>
<p>Go back to the <a href="/howto/guide/vegan-marathon-meal-plan">week-long vegan marathon meal plan</a>.</p>
<h3>Want more like this? Now try…</h3>
<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="/feature/marathon-nutrition" rel="noopener noreferrer">marathon hub</a></strong>.</p>
<hr>
<p><em><a href="https://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="https://www.immediate.co.uk/terms-and-conditions" rel="noopener noreferrer">terms and conditions</a> for more information.</p>
Vegan marathon meal plan – Monday
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