Half-marathon meal plan

Porridge & banana

75 g dry oats · 250 ml lactose-free milk · 1 medium banana · 15 g peanut butter

Yoghurt & apple

200 g lactose-free Greek-style yoghurt · 1 apple

Chicken wraps

2 wraps (120 g) · 125 g cooked chicken · 160 g salad leaves, tomato & cucumber · 30 g hummus

Fill wraps with chicken, salad and hummus. Keep chilled.

Toast & jam

80 g wholemeal toast · 20 g jam

Salmon, rice & vegetables

90 g dry white rice · 150 g raw salmon fillet · 160 g mixed vegetables · 10 ml olive oil

Cook rice. Pan-cook the salmon until opaque and flaking; steam the vegetables.

Eggs on toast

120 g wholemeal toast · 2 eggs · 1 orange

Yoghurt & berries

200 g lactose-free Greek-style yoghurt · 80 g berries

Chickpea couscous

90 g dry couscous · 150 g drained chickpeas · 160 g salad leaves, tomato & cucumber · 10 ml olive oil

Soak couscous as the packet directs. Mix with chickpeas, chopped salad and oil; cool and refrigerate.

Banana & nuts

1 medium banana · 20 g mixed nuts

Chicken, potatoes & vegetables

400 g raw potatoes · 125 g cooked chicken · 160 g mixed vegetables · 10 ml olive oil

Microwave potatoes until soft. Heat chicken until steaming hot and serve with vegetables.

Cereal & banana

75 g cornflakes · 250 ml lactose-free milk · 1 medium banana

Peanut butter toast

80 g wholemeal toast · 20 g peanut butter

Tuna rice bowl

250 g ready-cooked rice · 120 g drained tuna · 160 g mixed vegetables · 10 ml olive oil

Prepare rice as the packet directs. Mix with tuna and cooked vegetables, cool quickly and keep chilled.

Yoghurt & apple

200 g lactose-free Greek-style yoghurt · 1 apple

Turkey & tomato pasta

100 g dry pasta · 125 g cooked turkey mince · 150 g passata · 80 g spinach · 10 ml olive oil

Cook pasta. Heat the cooked mince in passata until steaming hot, then stir in spinach.

Porridge & berries

80 g dry oats · 250 ml lactose-free milk · 80 g berries · 15 g mixed seeds

Banana & nuts

1 medium banana · 20 g mixed nuts

Chicken & avocado bagel

1 bagel (100 g) · 125 g cooked chicken · 160 g salad leaves, tomato & cucumber · 50 g avocado

Fill the bagel with chicken and avocado. Pack salad alongside; keep chilled.

Yoghurt & granola

200 g lactose-free Greek-style yoghurt · 40 g granola

Potato omelette

400 g raw potatoes · 3 eggs · 160 g mixed vegetables · 10 ml olive oil

Microwave diced potatoes until soft, then cook in a pan with the eggs. Serve with vegetables.

Peanut butter toast & banana

120 g wholemeal toast · 25 g peanut butter · 1 medium banana · 250 ml lactose-free milk

Yoghurt & orange

200 g lactose-free Greek-style yoghurt · 1 orange

Tuna pasta salad

100 g dry pasta · 120 g drained tuna · 160 g salad leaves, tomato & cucumber · 10 ml olive oil

Cook pasta, cool and mix with tuna, chopped salad and oil. Keep chilled.

Apple & nuts

1 apple · 30 g mixed nuts

Chicken rice bowl

90 g dry white rice · 125 g cooked chicken · 160 g mixed vegetables · 10 ml olive oil

Cook rice and vegetables. Heat the cooked chicken until steaming hot, then combine.

Egg bagel

1 bagel (100 g) · 2 eggs · 80 g tomato · 250 ml lactose-free milk

Yoghurt & berries

200 g lactose-free Greek-style yoghurt · 80 g berries

Hummus & chickpea wraps

2 wraps (120 g) · 60 g hummus · 100 g drained chickpeas · 160 g salad leaves, tomato & cucumber

Mash chickpeas lightly and fill wraps with hummus and salad. Keep chilled.

Banana & jam toast

1 medium banana · 80 g wholemeal toast · 20 g jam

Fish, potatoes & vegetables

400 g raw potatoes · 180 g raw cod fillet · 160 g mixed vegetables · 10 ml olive oil

Microwave potatoes until soft. Pan-cook the fish until opaque and flaking; serve with vegetables.

Porridge & banana

75 g dry oats · 250 ml lactose-free milk · 1 medium banana · 15 g peanut butter

Yoghurt & apple

200 g lactose-free Greek-style yoghurt · 1 apple

Chicken wraps

2 wraps (120 g) · 125 g cooked chicken · 160 g salad leaves, tomato & cucumber · 30 g hummus

Fill wraps with chicken, salad and hummus. Keep chilled.

Toast & jam

80 g wholemeal toast · 20 g jam

Salmon, rice & vegetables

90 g dry white rice · 150 g raw salmon fillet · 160 g mixed vegetables · 10 ml olive oil

Cook rice. Pan-cook the salmon until opaque and flaking; steam the vegetables.

Eggs on toast

120 g wholemeal toast · 2 eggs · 1 orange

Yoghurt & berries

200 g lactose-free Greek-style yoghurt · 80 g berries

Chickpea couscous

90 g dry couscous · 150 g drained chickpeas · 160 g salad leaves, tomato & cucumber · 10 ml olive oil

Soak couscous as the packet directs. Mix with chickpeas, chopped salad and oil; cool and refrigerate.

Banana & nuts

1 medium banana · 20 g mixed nuts

Chicken, potatoes & vegetables

400 g raw potatoes · 125 g cooked chicken · 160 g mixed vegetables · 10 ml olive oil

Microwave potatoes until soft. Heat chicken until steaming hot and serve with vegetables.

Cereal & banana

75 g cornflakes · 250 ml lactose-free milk · 1 medium banana

Peanut butter toast

80 g wholemeal toast · 20 g peanut butter

Tuna rice bowl

250 g ready-cooked rice · 120 g drained tuna · 160 g mixed vegetables · 10 ml olive oil

Prepare rice as the packet directs. Mix with tuna and cooked vegetables, cool quickly and keep chilled.

Yoghurt & apple

200 g lactose-free Greek-style yoghurt · 1 apple

Turkey & tomato pasta

100 g dry pasta · 125 g cooked turkey mince · 150 g passata · 80 g spinach · 10 ml olive oil

Cook pasta. Heat the cooked mince in passata until steaming hot, then stir in spinach.

Porridge & berries

80 g dry oats · 250 ml lactose-free milk · 80 g berries · 15 g mixed seeds

Banana & nuts

1 medium banana · 20 g mixed nuts

Chicken & avocado bagel

1 bagel (100 g) · 125 g cooked chicken · 160 g salad leaves, tomato & cucumber · 50 g avocado

Fill the bagel with chicken and avocado. Pack salad alongside; keep chilled.

Yoghurt & granola

200 g lactose-free Greek-style yoghurt · 40 g granola

Potato omelette

400 g raw potatoes · 3 eggs · 160 g mixed vegetables · 10 ml olive oil

Microwave diced potatoes until soft, then cook in a pan with the eggs. Serve with vegetables.

Peanut butter toast & banana

120 g wholemeal toast · 25 g peanut butter · 1 medium banana · 250 ml lactose-free milk

Yoghurt & orange

200 g lactose-free Greek-style yoghurt · 1 orange

Tuna pasta salad

100 g dry pasta · 120 g drained tuna · 160 g salad leaves, tomato & cucumber · 10 ml olive oil

Cook pasta, cool and mix with tuna, chopped salad and oil. Keep chilled.

Apple & nuts

1 apple · 30 g mixed nuts

Chicken rice bowl

90 g dry white rice · 125 g cooked chicken · 160 g mixed vegetables · 10 ml olive oil

Cook rice and vegetables. Heat the cooked chicken until steaming hot, then combine.

Egg bagel

1 bagel (100 g) · 2 eggs · 80 g tomato · 250 ml lactose-free milk

Yoghurt & berries

200 g lactose-free Greek-style yoghurt · 80 g berries

Hummus & chickpea wraps

2 wraps (120 g) · 60 g hummus · 100 g drained chickpeas · 160 g salad leaves, tomato & cucumber

Mash chickpeas lightly and fill wraps with hummus and salad. Keep chilled.

Banana & jam toast

1 medium banana · 80 g wholemeal toast · 20 g jam

Fish, potatoes & vegetables

400 g raw potatoes · 180 g raw cod fillet · 160 g mixed vegetables · 10 ml olive oil

Microwave potatoes until soft. Pan-cook the fish until opaque and flaking; serve with vegetables.

Toast, jam & banana

160 g white bread · 60 g jam · 1 medium banana · 200 ml lactose-free milk

Grissini & juice

40 g grissini · 550 ml fruit juice

Split the juice across the morning.

Pasta with tuna & tomato

125 g dry pasta · 100 g passata · 80 g drained tuna · 150 g white bread · 5 ml olive oil · 0.5 small bunch basil

Cook pasta and mix with passata, tuna and oil. Cool and refrigerate. Save some bread for later.

Yoghurt, rice cakes & banana

125 g lactose-free plain yoghurt · 27 g rice cakes · 20 g jam · 1 medium banana

Chicken, rice & courgette

150 g dry white rice · 100 g cooked chicken · 100 g raw courgette · 5 ml olive oil · 200 ml fruit juice

Cook rice and courgette. Heat chicken until steaming hot. Split into smaller servings if needed.

Toast & rice cakes

50 g white bread · 20 g honey · 27 g rice cakes · 40 g jam

Toast & jam

160 g white bread · 70 g jam · 200 ml fruit juice

Banana & grissini

1 medium banana · 40 g grissini · 250 ml fruit juice

Turkey ciabatta

150 g white ciabatta · 80 g ready-to-eat turkey · 100 g raw courgette · 5 ml olive oil · 100 g white bread

Cook and cool the courgette, then fill the ciabatta with turkey. Keep chilled; save the extra bread for later.

Cornflakes & banana

60 g cornflakes · 200 ml lactose-free milk · 20 g honey · 1 medium banana

Tomato pasta

180 g dry pasta · 150 g passata · 20 g lactose-free hard cheese · 50 g white bread · 5 ml olive oil · 0.5 small bunch basil · 200 ml fruit juice

Cook pasta and add the warm sauce, oil and cheese. Split the pasta between lunch and dinner if the portion feels large.

Rice cakes & jam

54 g rice cakes · 70 g jam

Toast, jam & banana

100 g white bread · 30 g jam · 1 medium banana

Use a breakfast you’ve practised. Eat a smaller portion if starting earlier.

Your usual gels & water

For 1–2.5 hours of running: 30–60 g carbs per hour.

For example, one 25 g-carb gel every 30 minutes, if practised. Count sports drink too. Follow the gel’s water instructions and drink to thirst.

Chicken wraps & fruit

2 wraps (120 g) · 125 g cooked chicken · 160 g salad leaves, tomato & cucumber · 30 g hummus · 1 apple

Have a drink with your meal.

Yoghurt & berries

200 g lactose-free Greek-style yoghurt · 80 g berries

Eggs, potatoes & vegetables

400 g raw potatoes · 3 eggs · 160 g mixed vegetables · 10 ml olive oil

Cook potatoes until soft. Serve with cooked eggs and vegetables.