14-day meal plan for marathon training
Listonic team
Updated on Nov 22, 2024
Prepare your body for the marathon with our 14-day meal plan for marathon training. Packed with energy-boosting and recovery-enhancing recipes, this plan provides the nutrition your body needs to endure training sessions and optimize performance. Discover a variety of delicious options that cater to the unique dietary needs of marathon runners.
Meal plan grocery list
Dry goods
Oats
Quinoa
Brown rice
Lentils
Snacks & sweets
Almond butter
Almonds
Walnuts
Meats
Chicken breast
Salmon
Dairy & eggs
Greek yogurt
Eggs
Beverages
Water and electrolyte drinks
Spices & sauces
Olive oil
Fish & seafood
Salmon
Fresh grocery
Bananas
Blueberries
Strawberries
Spinach
Broccoli
Avocado
Sweet potatoes
Tomatoes
Bakery
Whole-grain bread
Meal plan overview
Prepare for marathon training with our 14-day meal plan. Packed with energy-boosting and recovery-enhancing recipes, this plan provides the nutrition your body needs to endure training sessions. Discover a variety of delicious options that support your marathon training journey on a vegan diet.
Foods to eat
Carbohydrate-Rich Meals: Prioritize whole grains, pasta, and rice for sustained energy during long runs.
Lean Proteins: Include chicken, turkey, fish, tofu, and legumes for muscle repair and recovery.
Healthy Fats: Incorporate avocados, nuts, and olive oil for additional calories and heart-healthy fats.
Colorful Vegetables: Include a variety of vegetables for essential vitamins, minerals, and antioxidants.
Fruits: Choose bananas, berries, and oranges for quick and easily digestible sources of energy.
Hydration: Drink plenty of water and consider electrolyte-rich beverages during and after runs.
Pre-Run Snacks: Opt for easily digestible snacks like a banana with nut butter or a small energy bar.
Post-Run Recovery: Include a combination of protein and carbohydrates after runs for muscle recovery.
Individualized Nutrition: Adjust portion sizes and meal plans based on individual training intensity and goals.
Regular Physical Activity: Incorporate cross-training and strength exercises for overall fitness and injury prevention.
✅Tip
Foods not to eat
Highly Processed Snacks: Minimize intake of heavily processed snacks and opt for whole food alternatives.
Sugary Beverages: Limit sugary drinks and focus on water, herbal teas, and natural sources of hydration.
Excessive Caffeine: Moderate caffeine intake, as excessive amounts can lead to dehydration and disrupt sleep.
Heavy, Fatty Meals Pre-Run: Avoid consuming heavy, high-fat meals close to running sessions to prevent discomfort.
Individual Dietary Needs: Adjust the meal plan based on individual preferences, allergies, and nutritional needs.
Regular Hydration Checks: Monitor hydration levels regularly, especially during intense training periods.
Consult a Nutritionist: For personalized advice on marathon nutrition or concerns, consult with a nutritionist or healthcare provider.
Read more about key products
Main benefits
The 14-day meal plan for marathon training is designed to fuel long-distance running. It emphasizes carbohydrates for energy, proteins for muscle recovery, and hydration to support intensive training.
Recommended nutrient breakdown
Protein: 20%
Fat: 20%
Carbs: 55%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
These snacks provide energy and nutrients essential for marathon training:
- Banana with peanut butter
- Whole grain toast with avocado
- Greek yogurt with mixed berries
- Almonds and raisins
- Cottage cheese with pineapple
- Oatmeal with honey and nuts
- Energy bars rich in carbs and protein
For marathon training, staying hydrated is key, so water is a must. Electrolyte-infused drinks help maintain balance, while tart cherry juice aids in recovery. Green tea boosts metabolism, and protein shakes support muscle repair.
Meal plan suggestion
Day 1
- Breakfast: Oatmeal topped with sliced bananas and almonds
- Lunch: Grilled chicken salad with mixed greens, quinoa, and avocado
- Dinner: Baked salmon with sweet potatoes and steamed broccoli
Day 2
- Breakfast: Greek yogurt with mixed berries and a drizzle of honey
- Lunch: Whole-grain wrap with turkey, spinach, and hummus
- Dinner: Lentil soup with whole-grain bread
Day 3
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Quinoa salad with grilled chicken, cherry tomatoes, and feta cheese
- Dinner: Stir-fried tofu with brown rice and mixed vegetables
Day 4
- Breakfast: Smoothie made with spinach, berries, Greek yogurt, and almond milk
- Lunch: Turkey and avocado sandwich on whole-grain bread with a side of carrot sticks
- Dinner: Grilled shrimp with quinoa and roasted asparagus
Day 5
- Breakfast: Whole-grain pancakes with sliced strawberries and a dollop of Greek yogurt
- Lunch: Chickpea salad with cucumbers, bell peppers, and lemon-tahini dressing
- Dinner: Baked chicken with sweet potato mash and green beans
Day 6
- Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries
- Lunch: Spinach and feta omelet with whole-grain toast
- Dinner: Grilled salmon with quinoa pilaf and roasted Brussels sprouts
Day 7
- Breakfast: Breakfast burrito with scrambled eggs, black beans, avocado, and salsa
- Lunch: Quinoa and black bean bowl with avocado, cherry tomatoes, and lime dressing
- Dinner: Turkey chili with diced vegetables and a side of whole-grain bread
Day 8
- Breakfast: Greek yogurt parfait with granola and mixed berries
- Lunch: Grilled chicken Caesar salad with romaine lettuce, croutons, and Caesar dressing
- Dinner: Baked tofu with brown rice and stir-fried vegetables
Day 9
- Breakfast: Smoothie made with kale, pineapple, Greek yogurt, and coconut water
- Lunch: Turkey and avocado wrap with lettuce, tomato, and mustard
- Dinner: Quinoa-stuffed bell peppers with a side of steamed green beans
Day 10
- Breakfast: Whole-grain toast with mashed avocado and poached eggs
- Lunch: Lentil and vegetable soup with whole-grain crackers
- Dinner: Grilled chicken with brown rice and sautéed spinach
Day 11
- Breakfast: Spinach and mushroom omelet with a side of whole-grain toast
- Lunch: Quinoa salad with roasted vegetables, chickpeas, and balsamic vinaigrette
- Dinner: Baked salmon with quinoa and steamed broccoli
Day 12
- Breakfast: Greek yogurt with sliced strawberries and a sprinkle of granola
- Lunch: Turkey and vegetable stir-fry with brown rice
- Dinner: Lentil curry with cauliflower rice
Day 13
- Breakfast: Whole-grain waffles with mixed berries and a drizzle of maple syrup
- Lunch: Grilled chicken Caesar wrap with romaine lettuce and Parmesan cheese
- Dinner: Baked tofu with quinoa and roasted vegetables
Day 14
- Breakfast: Smoothie made with spinach, banana, almond butter, and almond milk
- Lunch: Turkey and avocado salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
- Dinner: Grilled shrimp with brown rice and sautéed zucchini
Want to learn more?
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