Marathon Meal Plan: Tuesday

Breakfast:

* Oatmeal with berries and nuts (1 cup cooked oatmeal, 1/2 cup berries, 1/4 cup nuts)
* Whole-wheat toast with avocado and egg (2 slices whole-wheat toast, 1/2 avocado, 1 egg)
* Greek yogurt with fruit and granola (1 cup Greek yogurt, 1/2 cup fruit, 1/4 cup granola)

Lunch:

* Sandwich on whole-wheat bread with grilled chicken, lettuce, tomato, and hummus (2 slices whole-wheat bread, 4 oz grilled chicken, 1/2 cup lettuce, 1/2 cup tomato, 2 tbsp hummus)
* Salad with grilled salmon, quinoa, and vegetables (1 cup mixed greens, 4 oz grilled salmon, 1/2 cup cooked quinoa, 1 cup vegetables)
* Lentil soup with whole-wheat bread (1 bowl lentil soup, 2 slices whole-wheat bread)

Dinner:

* Grilled chicken with roasted vegetables and brown rice (4 oz grilled chicken, 1 cup roasted vegetables, 1 cup cooked brown rice)
* Salmon with sweet potato and asparagus (4 oz salmon, 1 medium sweet potato, 1 cup asparagus)
* Vegetarian chili with cornbread (1 bowl vegetarian chili, 1 piece cornbread)

Snacks:

* Fruit (banana, apple, orange)
* Vegetables (carrot sticks, celery sticks)
* Trail mix (1/4 cup nuts, 1/4 cup seeds, 1/4 cup dried fruit)
* Greek yogurt (1 cup)

Hydration:

* Water (8-12 cups per day)
* Sports drink (during and after runs)

Tips:

* Focus on eating nutrient-rich foods that will provide sustained energy.
* Include carbohydrates, protein, and healthy fats in each meal and snack.
* Hydrate well throughout the day.
* Avoid processed foods, sugary drinks, and excessive amounts of saturated fat.
* Adjust portion sizes based on individual calorie needs.