Vegan Marathon Meal Plan: Sunday

Breakfast (7:00 AM)

* Oatmeal with berries, nuts, and seeds (2 cups cooked)
* Tofu scramble with vegetables (1/2 cup tofu, 1 cup vegetables)
* Smoothie made with fruits, vegetables, and plant-based milk (2 cups)

Mid-morning snack (10:00 AM)

* Apple with peanut butter (1 apple, 2 tablespoons peanut butter)
* Banana with trail mix (1 banana, 1/4 cup trail mix)
* Energy bar (1 bar)

Lunch (1:00 PM)

* Lentil soup with whole-wheat bread (2 cups soup, 2 slices bread)
* Salad with chickpeas, quinoa, and vegetables (2 cups salad)
* Wrap with hummus, vegetables, and tahini (1 wrap)

Afternoon snack (4:00 PM)

* Fruit salad (1 cup)
* Vegetable sticks with hummus (1 cup vegetables, 1/4 cup hummus)
* Trail mix (1/4 cup)

Dinner (7:00 PM)

* Pasta with marinara sauce and vegetables (2 cups pasta, 1 cup sauce, 1 cup vegetables)
* Vegetable stir-fry with brown rice (2 cups stir-fry, 1 cup rice)
* Lentil tacos with corn tortillas (2 tacos)

Evening snack (9:00 PM)

* Apple with cinnamon (1 apple, 1 teaspoon cinnamon)
* Banana with almond butter (1 banana, 2 tablespoons almond butter)
* Small bowl of popcorn (1 cup)

Tips:

* Stay hydrated by drinking plenty of water throughout the day.
* Listen to your body and eat when you're hungry, but avoid overeating.
* Include a variety of nutrient-rich foods from all food groups to ensure you're getting all the essential nutrients.
* Fuel your body with complex carbohydrates, lean protein, and healthy fats to provide sustained energy.
* Carbohydrate loading is not necessary for vegan marathoners.
* Consider consulting with a registered dietitian for personalized nutrition advice.