Marathon Meal Plan Singapore
A meal plan built for marathon training.
Green Kitchen Pro is a chef made, carbohydrate led meal plan for people training for a marathon or half marathon in Singapore. More carbs on the plate, fats trimmed, and food that tastes like a restaurant cooked it, because a private chef built the menu. Every subscriber gets a free 30 minute session with our sports nutritionist. Delivered fresh Monday to Friday at the same price as our everyday plans.
Twelve to twenty weeks of mileage. Fuelled by carbohydrate.
A marathon build is not one race, it is months of long runs, tempo sessions and easy miles stacked on top of a normal week. Anything over about 90 minutes runs mainly on glycogen, the carbohydrate stored in your muscles, and a long run on Sunday starts with what you ate on Friday and Saturday.
Sports nutrition guidance for this kind of load usually puts daily carbohydrate at around 5 to 7 g per kilogram of body weight in training, rising to 8 to 10 g per kilogram in the two to three days before race day. Most everyday meals do not get close, which is why runners end up under fuelled on long runs, flat in the second half of a race, or making up the gap with gels.
- Runs over 90 minutes run on glycogen
- Long run day starts with the two days before it
- Carbohydrate loading before race day needs real food, not just gels
- Recovery after hard sessions needs carbohydrate with the protein
Same dish. Built for the miles.
Every dish on our weekly menu comes in a Pro version. It is the same recipe from the same kitchen, plated differently: the rice, potato, pasta, noodles or lentils in the dish are plated up so the extra carbohydrate comes from real food, and fats are trimmed to make room for it. Nuts and seeds come off, dressings are served smaller, and the protein stays a full portion.
The result is a box that sits inside a sensible calorie band but carries far more carbohydrate than the everyday version, which is exactly the shape a heavy running week needs.
- More starch on every plate, from the dish itself
- Fats trimmed, nuts and seeds removed, smaller dressings
- Full protein portion on every box
- Four diets: Balanced, Pescatarian, Vegetarian, Vegan
- Three sizes: Large, Standard, Low Cal
- Macros and allergens published per dish before you order
Faster, leaner, and not hungry.
Will is a marathon runner balancing work, family and training. He set out to lose body fat while still fuelling hard sessions, two goals that usually fight each other, and posted his own results publicly.
“Body fat % is down and muscle mass is ALSO up, and I'm running faster than I ever have.”
“I'm juggling work, family, and marathon training, so my margin for error on food is basically zero. Also worth syncing up with their nutritionist Hannah to dial in the right protocol. That made a real difference.”
— Will V., marathon runner · ★★★★★ Google review
One customer's own account, posted publicly by him. Individual results vary, and nothing here is a substitute for medical advice.
Performance macros, cooked by a chef.
Most performance meal plans are built by a spreadsheet and taste like it. Ours was built by a private chef who cooked for elite sports teams before starting Green Kitchen. The menu changes every week on a six week rotation, sauces and dressings are made from scratch, and nothing is frozen.
"I can say with full confidence as a foodie that you will not be disappointed with Green Kitchen's food. Everything has been incredibly seasoned and meticulously prepared."
Hannah S.Google review"The food tastes great and there's enough variety that I never feel like I'm suffering through a diet."
Will V.marathon runner, Google reviewRace week planned with a nutritionist who competes.
Hannah, our sports nutritionist, sets the calorie and macronutrient targets every Pro plan is built to and reviews the plans against them. She is a Registered Nutritionist with the Association for Nutrition (UK), holds an MSc in Sports and Exercise Science, and competes in Hyrox Pro, the elite division. She eats the food she builds and trains on it.
Every Green Kitchen subscriber, on any plan, gets a free 30 minute one to one session with her. Use it to set your sizes for your mileage, plan your long run days, and map out race week: the carbohydrate load in the final days, the morning of the race, and the recovery after.
Hannah
MSc Sports and Exercise Science
Hyrox Pro competitor
- Sets the targets behind every Pro plan
- Free 30 minute session for every subscriber
- Carbohydrate loading and race week planning on the call
Pick a diet. We cook the rest.
Choose Balanced, Pescatarian, Vegetarian or Vegan Pro, then 3, 4 or 5 days a week and any mix of breakfast, lunch and dinner. Order by Friday 10 pm and the food arrives chilled across the week, Monday to Friday, with free delivery island wide. Skip, pause or cancel any time.
Pro is priced exactly the same as the equivalent everyday plan, from $91 SGD a week, with the nutritionist session included.
- Order by Friday 10 pm for the following week
- Delivered chilled 2 to 3 times a week, mornings or evenings
- Ready to eat in 2 to 5 minutes
- From $91 SGD a week, same price as our everyday plans
Marathon meal plan, questions answered
Is there a meal plan for marathon training in Singapore?
Yes. Green Kitchen Pro is a carbohydrate led meal plan built for endurance training, including marathon and half marathon builds. It is cooked fresh in our own Singapore kitchen, delivered Monday to Friday, and every subscriber gets a free 30 minute session with our sports nutritionist.
How much carbohydrate is in a Pro box?
Averaged across our six week menu, a Large Balanced Pro box carries close to 100 g of carbohydrate at around 880 kcal, and a Standard box around 73 g at around 665 kcal. Every dish is calculated from our own recipe for every diet and size, and published on the Pro menu before you order.
Can it help with carbohydrate loading before a race?
Yes. Pro boxes are plated with more starch from real food, and the free nutritionist session covers how to build carbohydrate in the two to three days before race day using the plan, plus what to add on top if you need more.
Does it actually taste good?
Yes. The menu was built by a private chef who cooked for elite sports teams before founding Green Kitchen. Sauces and dressings are made from scratch, nothing is frozen, and the menu changes every week. Customers describe it as restaurant quality food.
Can I get a marathon meal plan that is vegetarian or vegan?
Yes. Pro comes in four diets: Balanced, Pescatarian, Vegetarian and Vegan. The plant based versions carry the same higher carbohydrate plating.
Does the Pro plan cost more than the normal plan?
No. Pro is the same price as the equivalent everyday plan, from $91 SGD a week, and the nutritionist session is included.
Is the food frozen?
No. Everything is cooked fresh by our own chefs and delivered chilled, never frozen, 2 to 3 times a week.
Run the miles. Let us do the fuelling.
Four Pro plans, three sizes, a new menu every week, a chef in the kitchen and a nutritionist on call.