Marathon week meal plan

James Collins – Performance nutritionist

Published: February 10, 2026 at 4:51 PM

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Worried about what to eat and when to run the week before a marathon? Sports nutritionist James Collins has advised Team GB on their Olympic nutrition and here provides advice and recipes for the seven days before your big race.

It's the week of the marathon. You've been training for weeks. You're probably feeling excited, nervous, not sure what to expect or determined to beat some personal records. Whether this is your first marathon or you're a seasoned runner, getting your nutrition right is key to maximising performance on the day.

We've worked with James Collins, elite performance nutritionist, to bring you a marathon meal plan for the seven days leading up to the race.

Below you'll find links to each of the days explaining suggested nutrition strategies, as well as meal and snack recipes and ideas to help you stay on top of your nutrition all week.

WeekdayBreakfastLunchDinnerMorning snackAfternoon snackMondayHealthy porridge bowlTurkey and coriander burgersTuna steak with cucumber relishPeanut butter smoothieProtein ballsTuesdayBreakfast egg wrapsPasta salad with tuna mayoChicken and bean enchiladasApricot, honey and pistachio flapjacksOat and raspberry cookiesWednesdayHealthy porridge bowlTurkey and coriander burgersPeanut butter chickenProtein ballsPear and peanut crispbreadsThursdayHomemade granolaChilli salmon with teriyaki noodlesChicken casserole with quinoaPineapple smoothieOat and raspberry cookiesFridayMexican beans and avo on toastEgg & rocket pizzasChicken with quinoa Greek saladHealthy flapjacksStrawberry smoothieSaturdayBanana tahini porridgeSpicy chicken avocado wrapsSalmon pasta and peasHealthy flapjacksHummusSundayNuts and seeds granolaJerk chicken burgerMeatball black bean chilliExercise shakeHealthy flapjacks

Try our other marathon meal plans:

Vegetarian marathon meal plan
Vegan marathon meal plan
Gluten-free marathon meal plan

Check out the London Marathon's training and meal plans. Want to run the 2027 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot.

It's the final countdown! Get your pre-race nutrition right with our week of meal plans from sports nutritionist James Collins.

Marathon meal plan – Monday

healthy porridge bowl in an orange bowl on a yellow background

Prioritise your intake of energising carbohydrates, good fats and protein to fuel training.

Marathon meal plan – Tuesday

Pasta salad with tuna mayo

It might be rest day today but it's still important to balance your meals to maximise nutrients.

Marathon meal plan – Wednesday

Peanut butter chicken in a wide pan

Protein-rich foods are the priority for today, with a slight reduction in carbohydrates.

Marathon meal plan – Thursday

Chilli salmon & teriyaki noodles with sugar snap peas

Carbohydrates are raised today in preparation for carb-loading before race day.

Marathon meal plan – Friday

Strawberry smoothie with a wooden chopping board, colander and strawberries in the background

This is when your 48 hours of carb-loading begins. It's vital to pick the right meals to maximise energy without causing stomach issues.

Marathon meal plan – Saturday

Spicy chicken & avocado wraps

Be sure to eat lots of easily digestible carbohydrates the day before your event, as well as lean protein.

Marathon meal plan – Sunday

meatball-black-bean-chilli on a blue napkin

Race day is here and it's time to put all that training into practice. Stick to your nutrition strategy before and during your run, then replace fluid, carbs and protein once you cross the line.

Now try...

More marathon training & nutrition guides
What should I eat when training for a marathon?
Carb-loading explained

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.

All health content on goodfood.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 healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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