<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/recipe-image-legacy-id-1081496_11-cd8d5ef.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/recipe-image-legacy-id-1081496_11-cd8d5ef.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/04/recipe-image-legacy-id-1081496_11-cd8d5ef.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-234949 alignnone size-landscape_thumbnail" alt="Peach Melba smoothie" title="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>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>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, 21 April 2024. </b></span></p>
<p>This is day five 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>Friday training:</u></h2>
<p>20 mins easy run</p>
<h2><u>Friday nutrition:</u></h2>
<p>Forty-eight hours of carb-loading begins here! This doesn’t mean grazing on carbohydrate-rich foods all day, but instead, try to focus on including carbohydrate sources in each meal and snack. As you can see from the options, it can be very enjoyable.</p>
<p>Evening snacks are an option to increase your daily carbohydrate intake.</p>
<p>Don’t worry if your body weight increases by 1-2kg in the period before the race, as the body stores water alongside the carbohydrate (which is stored in the muscles and liver as glycogen). Think of this as fuel in the tank, ready for the race.</p>
<h3>Breakfast</h3>
<h3><a href="/recipes/mexican-beans-avocado-toast" target="_blank" rel="noopener">Mexican beans & avocado on toast</a></h3>
<p><a href="/recipes/mexican-beans-avocado-toast" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/06/mexican-beans-and-avocado-on-toast-4a12044.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/06/mexican-beans-and-avocado-on-toast-4a12044.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/30/2020/06/mexican-beans-and-avocado-on-toast-4a12044.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-325728 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/30/2020/06/mexican-beans-and-avocado-on-toast-4a12044.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Mexican beans & avocado on toast" title="mexican-beans-and-avocado-on-toast-4a12044">
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</div></a></p>
<p>This vibrant, vegan breakfast contains a good balance of nutrients to start the day.</p>
<h3>Morning snack</h3>
<h3><a href="/recipes/get-and-go-breakfast-muffins" target="_blank" rel="noopener">Healthy banana muffins</a></h3>
<h3><a href="/recipes/get-and-go-breakfast-muffins" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/grab-and-go-breakfast-muffins-e3e83cd.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/grab-and-go-breakfast-muffins-e3e83cd.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/grab-and-go-breakfast-muffins-e3e83cd.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/grab-and-go-breakfast-muffins-e3e83cd.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/grab-and-go-breakfast-muffins-e3e83cd.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/grab-and-go-breakfast-muffins-e3e83cd.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/grab-and-go-breakfast-muffins-e3e83cd.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/30/2020/08/grab-and-go-breakfast-muffins-e3e83cd.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/grab-and-go-breakfast-muffins-e3e83cd.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/grab-and-go-breakfast-muffins-e3e83cd.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/grab-and-go-breakfast-muffins-e3e83cd.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/30/2020/08/grab-and-go-breakfast-muffins-e3e83cd.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/grab-and-go-breakfast-muffins-e3e83cd.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/grab-and-go-breakfast-muffins-e3e83cd.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-434322 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/grab-and-go-breakfast-muffins-e3e83cd.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Healthy banana muffins" title="grab-and-go-breakfast-muffins-e3e83cd">
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</div></a></h3>
<p>With apple, blueberry, banana and seeds, this breakfast-on-the-go tastes great, is low in calories and uses honey instead of sugar.</p>
<h3>Lunch</h3>
<h3><a href="/recipes/quinoa-salad-avocado-mayo-and-chicken" target="_blank" rel="noopener">Quinoa salad with avocado mayo</a></h3>
<p><a href="/recipes/quinoa-salad-avocado-mayo-and-chicken" 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/30/2020/08/hdp-quinoa-salad-700-350-1e211b3.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/hdp-quinoa-salad-700-350-1e211b3.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/hdp-quinoa-salad-700-350-1e211b3.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/hdp-quinoa-salad-700-350-1e211b3.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
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<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/hdp-quinoa-salad-700-350-1e211b3.jpg?quality=90&resize=355%2C178" type="image/jpeg">
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<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/hdp-quinoa-salad-700-350-1e211b3.jpg?quality=90&resize=405%2C203" type="image/jpeg">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/hdp-quinoa-salad-700-350-1e211b3.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/hdp-quinoa-salad-700-350-1e211b3.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-457726 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/hdp-quinoa-salad-700-350-1e211b3.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Quinoa salad with avocado mayo on a white plate with a pink background" title="Quinoa salad with avocado mayo">
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</div></a></p>
<p>Easy to put together and full of flavour, this healthy lunch option provides iron, folate, vitamin C and fibre. Make it vegetarian by leaving out the chicken.</p>
<h3>Afternoon snack</h3>
<p><a href="/recipes/blueberry-smoothie-recipe" target="_blank" rel="noopener">Blueberry smoothie</a></p>
<p><a href="/recipes/blueberry-smoothie-recipe" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/Blueberry-smoothie-0f38f84.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/12/Blueberry-smoothie-0f38f84.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/30/2023/12/Blueberry-smoothie-0f38f84.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/12/Blueberry-smoothie-0f38f84.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/30/2023/12/Blueberry-smoothie-0f38f84.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/30/2023/12/Blueberry-smoothie-0f38f84.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/30/2023/12/Blueberry-smoothie-0f38f84.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/Blueberry-smoothie-0f38f84.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/30/2023/12/Blueberry-smoothie-0f38f84.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/Blueberry-smoothie-0f38f84.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/30/2023/12/Blueberry-smoothie-0f38f84.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/Blueberry-smoothie-0f38f84.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/30/2023/12/Blueberry-smoothie-0f38f84.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/Blueberry-smoothie-0f38f84.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/30/2023/12/Blueberry-smoothie-0f38f84.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-859015 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/30/2023/12/Blueberry-smoothie-0f38f84.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Blueberry smoothie in a tall glass" title="">
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</div></a></p>
<p>Make a quick and simple blueberry smoothie with yogurt, banana and apple juice for busy mornings. You can easily make it vegan by using coconut yogurt</p>
<h3>Dinner</h3>
<h3>
<a href="/recipes/lentil-sweet-potato-curry">Lentil & sweet potato curry </a></h3>
<p><a href="/recipes/lentil-sweet-potato-curry" 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/30/2024/03/Lentil-sweet-potato-curry-637d62c.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Lentil-sweet-potato-curry-637d62c.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
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<img class="wp-image-874364 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/30/2024/03/Lentil-sweet-potato-curry-637d62c.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Lentil & sweet potato curry" title="">
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</div></a></p>
<p>A storecupboard spice pot with red and green lentils, chickpeas and coriander. Serve with yogurt and naan bread.</p>
<h3>Dessert/evening snack</h3>
<h3><a href="/recipes/apple-blackberry-crumble" target="_blank" rel="noopener">Frozen fruit crumble</a><br>
<a href="/recipes/apple-blackberry-crumble" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2019/12/frozen_fruit_crumble-6034fe3-e1676021270722.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/30/2019/12/frozen_fruit_crumble-6034fe3-e1676021270722.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-22330 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/30/2019/12/frozen_fruit_crumble-6034fe3-e1676021270722.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="frozen fruit crumble" title="frozen fruit crumble">
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</div></a></h3>
<p>Fruit is a good source of antioxidants and carbohydrates – ideal for increasing your overall carb intake.</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/" 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>
Marathon week vegetarian marathon meal plan – Friday
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