7-Day Marathon Training Meal Plan from a Sports Dietitian – RUN

Sticking to a solid training plan is key when you’re getting ready for a marathon. However, checking off those hard-earned miles is only one element in preparing your body for a 26.2-mile race. Often underestimated—yet vital for success—is daily nutrition. For many runners, busy schedules and a rushed lifestyle alongside training can make it difficult to eat enough of the right foods, at the right times to support your active lifestyle. Even with the best intentions, if you end up tired or hangry, good intentions can easily give way to fast food or mindless snacking.

A well-structured meal plan offers several benefits for marathon runners:

Injury prevention and training consistency: Planning your diet ensures your body has the best fuel on board to handle the stress of training while staying strong and resilient against injuries. Proper recovery nutrition helps the muscles rebuild quickly, meaning less soreness in future runs.
Improved digestion and reduced impulsive eating: Emphasis on meal timing helps keep energy levels in check. Knowing what you will eat throughout the day can minimize the chance of impulsive food choices, which can lead to gastrointestinal issues during a workout, like bloating or unexpected bathroom stops.
Sustained energy: The right mix between carbs, protein, and fat provides the body with a variety of nutrients to support metabolic processes. Going long hours without food may cause energy dips, brain fog, and low motivation.
Enhanced immunity: When you plan your meals, you are more likely to include a range of nutrient-dense foods, rich in vitamins and minerals, which are essential for immune defense.

Nutritional Considerations in Marathon Training

Marathon training challenges your body daily in a variety of ways, so your diet must change to support these different stressors.

Changing Energy Demands

Long runs, speed work, and hill repetitions demand greater glycogen (stored carbohydrate) utilization and cause more tissue damage compared to easier workouts. If carbs aren’t replenished adequately, the body risks early fatigue, slower recovery, and higher injury risk.

Energy Availability

Glycogen is the main fuel for moderate- to high-intensity running. On intense and long run days, eating more carbs ensures your muscles are “topped up” with fuel.
A rest/recovery day is crucial to give the body a chance to adapt to the previous stressors of training. Carbs are still important, but the focus shifts to more protein, vegetables, and healthy fats to help replenish, repair, and rebuild.

Muscle Repair and Adaptation

Training causes microtears in muscle fibers. Protein provides amino acids (the building blocks) to repair and rebuild these tears, making them stronger and more resistant to injury.

GI Training for Race Day

Proper nutrition involves more than just fuel; it’s about understanding how specific foods work with your body to optimize performance. Gut training (eating before workouts) can help boost confidence and race readiness.

Preventing Overtraining and Injury

Undereating brings a higher risk of excessive fatigue, slow recovery, lingering soreness, and suppressed immunity.
Haphazard eating can bring on sluggishness and low motivation.

Meal Plan Considerations

Rest / Recovery Days

Goals: Food choices should focus on rebuilding muscle, restoring glycogen, reducing inflammation, staying hydrated, and nourishing overall health.

Carbohydrates: Slightly lower than on training days. Focus on higher fiber fruits, vegetables, whole grains. Aim for 3-5 grams/kilogram/body weight (g/kg/bw).
Protein: Keep consistent throughout the day (1.4–1.8 g/kg) to support muscle repair while promoting satiety.
Fat: Moderate intake of healthy fats like olive oil, nuts, seeds, and fatty fish to support hormonal health and blood sugar control. Aim for 1 g/kg/bw.
Micronutrients: Emphasize lots of color for a boost in fiber, electrolytes, and antioxidants.
Hydration: Stay on top of fluids. Starting a workout dehydrated means your body will struggle to function at its best.

Higher Intensity Workouts (Speed / Tempo / Hills)

Goals: Fuel the work that you want your body to do. Intense sessions bring a lot of stress to your body.

Carbohydrates: Higher intake (5-7g/kg/bw), with extra emphasis on easy-to-digest carbs before and after workouts. Post-workout, liquid carbs are easy and quick to digest, helping you bounce back quicker.
Protein: Extra emphasis for muscle recovery. Aim for ~25–30g protein per meal and an additional 15-20g protein immediately post workout.
Fat: Due to slower digestion, reduce fat intake around higher intensity workouts but emphasize at meals in the 3+ hours outside of training sessions.
Micronutrients: Minimize fiber close to workouts to reduce the risk of GI issues. Too much fiber slows digestion, bringing on early satiety, which can make it difficult to meet your carbohydrate needs.
Hydration: Before a run, hydration primes the body for endurance, circulation, digestion, and temperature control. After a workout, hydration replenishes fluid loss, supports muscle recovery, and restores electrolytes.

Long Runs

Goals: Practice fueling strategies similar to race day so you don’t “hit the wall” too early and run out of fuel. Train the gut to tolerate nutrition similar to what will be consumed on race day. Minimize excessive glycogen depletion and dehydration.

Carbohydrates: Emphasize low-fiber, carb-rich meals in the 24 hours before long runs (mini carb-load). Give a good boost to your carb intake (7-10g/kg/bw) by prioritizing higher carb meals and snacks in the four hours after the run.
Protein: Don’t skimp on protein post workout and in the meals/snacks that follow. Aim for 1.8-2 g/kg/bw. The recovery window is wide open in the 30-60 minutes post-workout, which means your muscles are eager to soak up protein and carbs to help kickstart recovery (20-30g protein/40-60g carbs).
Fat: To reduce the risk of digestive issues while allowing more room in the stomach for carbohydrates, reduce fat intake in the hours before and after the workout. Avoid excess fiber or heavy fats before/during.
Micronutrients: Consider smoothies with fruit or vegetable juices to give a boost to your antioxidant intake without the added fiber. Choose cooked veggies and fruits without the skin for easier digestion.
Hydration: Dehydration reduces blood volume, which forces your heart to work harder to circulate blood and deliver oxygen to your muscles. Adequate fluid intake regulates body temperature, promotes efficient blood flow, digestion, and nutrient delivery to your muscles, and lubricates your joints. Make sure to stay hydrated during your workout.

To simplify your life and take the guesswork out of your food-related decisions, this seven-day meal plan is designed to help optimally fuel your body, promoting peak performance, faster recovery, and sustained energy throughout your training.

7-Day Marathon Meal Plan

Day 1 – Rest Day

Breakfast: Veggie omelet with whole grain toast and avocado
Snack: Mixed nuts and grapes
Lunch: Chicken (or tofu) with mixed greens, a colorful assortment of veggies, nuts/seeds, cheese, and quinoa
Snack: Yogurt, berries, and granola
Dinner: Ground turkey and rice bowl with sautéed veggies
Evening snack: Piece of dark chocolate with strawberries

Day 2 – Intervals/Speed Workout

Pre-run snack: ½ bagel with nut butter, banana, and a drizzle of honey
During run: Sports drink
Recovery snack: Milk with protein powder
Breakfast: Bagel with eggs, spinach, tomato, and hummus, and a glass of juice
Lunch: Turkey sandwich with cheese, lettuce, and veggies, side of vegetable soup
Snack: Cottage cheese with pineapple and dried cranberries
Dinner: Grilled chicken, roasted potatoes, baked veggies
Evening snack: Chocolate pudding

Day 3 – Cross-Training/Strength

Pre-workout: English muffin with hardboiled egg
Post-workout: Milk and protein powder
Breakfast: Waffles with butter, maple syrup, berries, and a side of turkey sausage
Snack: Cheese stick, serving of  whole grain crackers
Lunch: Lentil and tofu soup with whole grain bread
Snack: Greek yogurt with a serving of pretzels
Dinner: Chicken stir fry with rice and mixed veggies
Evening snack: Chocolate-covered almonds

Day 4 – Tempo Run 

Pre-workout: ½ bagel with nut butter, banana, and a drizzle of honey
During workout: Sport drink
Post-workout: Chocolate milk
Breakfast: Overnight oats with chia seeds, cinnamon, yogurt, milk, and chopped apples
Snack: Figs and a cheese stick
Lunch: Burrito bowl with brown rice, beans, lean beef, salsa, and guacamole
Snack: Hummus, carrots, crackers, and almonds
Dinner: Salmon with vegetables and quinoa
Evening snack: Air-popped corn with nutritional yeast

Day 5 – Cross-Training/Strength OR Easy Run 

Pre-workout: Naan with nut butter
Breakfast: Smoothie with milk, protein powder, banana, kale, and ground flax seeds with a muffin on the side
Lunch: Whole grain wrap with your choice of protein, veggies, avocado, and a side salad
Snack: Roasted chickpeas with dried fruit and chocolate chips
Dinner: Grilled chicken, couscous, and roasted carrots
Evening snack: Yogurt with dates

Day 6 –  Easy Recovery Run

Pre-workout: Banana with nut butter
During workout: Sports drink
Breakfast: Greek yogurt with berries, dried fruit, seeds, and granola
Snack: Apple and figs
Lunch: Quinoa salad with chickpeas, feta, cucumbers, and olive oil
Snack: Cottage cheese with berries
Dinner: Pasta with marinara sauce and your choice of protein
Evening snack: Bowl of cereal (e.g., Cheerios or Chex) with milk

Day 7 – Long Run Day

Pre-workout: Bagel with nut butter, banana, and honey
During run: Sports drink/gels
Post-workout: Milk with protein powder, pretzels
Breakfast: Pancakes with maple syrup and butter, and a side of scrambled eggs
Lunch: Rice bowl with white rice, grilled chicken, and cheese
Snack: Yogurt with dried fruit and honey
Dinner: Fish, sweet potato wedges, and sautéed spinach and mushrooms
Evening snack: Bowl of cereal with milk and cherries

Dietary Swaps

Do you have a dietary restriction? No problem. Here are some easy dietary tweaks to fit your needs, whether it’s for allergies, health, or ethical reasons.

Gluten-Free 

Bread and pasta: Use brown rice, quinoa, corn, or chickpea pasta; gluten-free bread or wraps.
Flour: Almond flour, coconut flour, oat flour (certified gluten-free), or gluten-free blends
Soy sauce: Tamari or coconut aminos

Dairy-Free 

Milk: Almond, soy, oat, rice, or coconut milk (fortified with calcium and vitamin D). Be mindful that most plant-based milks (except soy) are low in protein.
Cheese: Nutritional yeast or plant-based cheeses (cashew)
Butter: Olive oil, avocado oil, coconut oil, or dairy-free margarine
Ice cream or pudding: Coconut, almond, or oat milk–based frozen desserts.

Egg-Free 

Baking binder: Flaxseed “egg” (1 Tbsp ground flax + 3 Tbsp water), chia “egg,” or applesauce
Scrambles:  Tofu scramble or chickpea flour “omelet”
Mayonnaise: Vegan mayo (made from aquafaba, soy, or pea protein)

Plant-Based / Vegan 

Meat: Lentils, chickpeas, beans, tempeh, tofu, or seitan (if not gluten-sensitive)
Ground beef:  Lentils, walnut–mushroom mix, or crumbled tempeh
Fish flavor: Seaweed (nori, dulse) or jackfruit (for texture)