Vegan Marathon Meal Plan: Friday

Breakfast (600-700 calories)

* Oatmeal with berries, nuts, and seeds (2 cups cooked oatmeal, 1/2 cup berries, 1/4 cup nuts, 1/4 cup seeds)
* Whole-wheat toast with avocado and tomato (2 slices whole-wheat toast, 1/2 avocado, 1 tomato)
* Smoothie made with fruits, vegetables, and plant-based milk (1 cup fruit, 1 cup vegetables, 1 cup plant-based milk)

Lunch (700-800 calories)

* Lentil soup with whole-wheat bread (1 cup lentil soup, 2 slices whole-wheat bread)
* Salad with grilled tofu, quinoa, and vegetables (1 cup salad greens, 1/2 cup grilled tofu, 1/2 cup quinoa, 1/2 cup vegetables)
* Veggie burger on a whole-wheat bun with hummus and avocado (1 veggie burger, 2 whole-wheat buns, 1/4 cup hummus, 1/4 avocado)

Dinner (800-900 calories)

* Pasta with marinara sauce and vegetables (1 cup whole-wheat pasta, 1 cup marinara sauce, 1 cup vegetables)
* Tofu stir-fry with brown rice (1/2 block tofu, 1 cup brown rice, 1 cup vegetables)
* Lentil tacos with whole-wheat tortillas (1 cup lentils, 2 whole-wheat tortillas, 1/2 cup salsa)

Snacks (200-300 calories)

* Fruit (apple, banana, orange)
* Trail mix (1/4 cup nuts, 1/4 cup seeds, 1/4 cup dried fruit)
* Hummus with vegetable sticks (1/4 cup hummus, 1 cup vegetable sticks)

Tips:

* Stay hydrated by drinking plenty of water throughout the day.
* Choose whole, unprocessed foods over refined and processed foods.
* Include a variety of fruits, vegetables, whole grains, legumes, and nuts in your diet.
* Get enough protein to support muscle recovery (aim for 1.2-2.0 grams of protein per kilogram of body weight per day).
* Rest and recover after your runs to allow your body to repair and rebuild.