14-day meal plan for soccer players

Written byListonic team

Updated on Oct 1, 2024

Stay on top of your game with the 14-Day Meal Plan for Soccer Players. This plan provides the right nutrients to boost your performance and keep you energized. Enjoy meals that are both nutritious and delicious, helping you perform your best on the field.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Oats

Chickpeas

Black beans

Meats

Chicken breast

Lean ground turkey

Salmon fillets

Turkey slices

Dairy & eggs

Greek yogurt

Low-fat milk

Cottage cheese

Eggs

Fish & seafood

Salmon fillets

Fresh grocery

Avocado

Beetroot

Spinach

Banana

Strawberries

Tomatoes

Blueberries

Carrots

Mixed greens

Red bell peppers

Lemons

Oranges

Zucchini

Broccoli

Sweet potatoes

Bakery

Whole grain bread

Snacks & sweets

Almonds

Walnuts

Hummus

Spices & sauces

Olive oil

Meal plan overview

Elevate your performance with the 14-Day Meal Plan for Soccer Players. This plan features meals designed to enhance energy, endurance, and recovery. Enjoy dishes like chicken and avocado wraps, beetroot and quinoa salad, and recovery smoothies with banana and spinach.

Each day offers a mix of high-energy and nutrient-rich meals to keep you at peak performance during games and training. This plan helps you maintain stamina and build strength, ensuring you're always match-ready.

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Foods to eat

Starchy Carbohydrates: Fuel intense training and games with potatoes, pasta, and rice which provide the energy needed for endurance and sprints.
Protein for Recovery: Incorporate grilled chicken, fish, and legumes post-game to aid in muscle recovery.
Antioxidant-Rich Foods: Berries, oranges, and spinach help combat oxidative stress from intense physical activity.
Healthy Fats: Snack on almonds, use avocado in salads, and cook with olive oil to support overall health and energy levels.
Fluids: Hydrate with water, herbal teas, and natural fruit juices to replenish fluids lost during matches and training.

✅Tip

Include a variety of lean proteins like chicken, fish, and legumes, paired with complex carbs such as sweet potatoes and brown rice, to ensure muscle recovery and sustained energy throughout two weeks of training.

Foods not to eat

High-Fat Foods: Avoid fatty cuts of meat and fried foods which are difficult to digest and slow down your mobility.
Sugary Foods: Steer clear of sugary cereals, sweets, and soft drinks that can spike blood sugar levels and lead to energy crashes.
Excessive Dairy: Large quantities of milk, cheese, and yogurt can be heavy on the stomach and lead to discomfort during play.
Highly Processed Foods: Pre-packaged meals and snacks often contain preservatives and additives that offer little nutritional benefit.
Alcoholic Beverages: Can impair recovery and hydration, negatively affecting performance and stamina.

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Main benefits

Adopting a 14-day meal plan for soccer players offers a comprehensive approach to sustaining peak performance over two weeks. This plan provides a variety of balanced meals that prevent dietary monotony and ensure consistent nutrient intake. It emphasizes foods that enhance endurance, speed, and recovery, crucial for soccer players involved in regular, intense training. The inclusion of vitamins and minerals supports immune function and overall health, reducing the risk of illness. This structured plan helps soccer players maintain optimal physical condition, ready to compete at their best.

Recommended nutrient breakdown

Protein: 25%

Fat: 20%

Carbs: 45%

Fiber: 5%

Other: 5%

How to budget on this meal plan

To develop a 14-day meal plan for soccer players on a budget, include a mix of protein sources like chicken, lentils, and canned fish, which are both nutritious and economical. Plan meals around bulk purchases of grains, such as brown rice and oats, and seasonal vegetables to keep costs low. Batch-cooking dishes like quinoa salads and hearty soups can provide multiple meals and reduce daily prep time. Snacks such as nuts and yogurt are affordable and help sustain energy levels. Staying hydrated with homemade electrolyte solutions made from water, lemon juice, and a bit of honey can save money compared to store-bought drinks.

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Extra tips

Consider these nutritious snacks for soccer players:

Greek yogurt topped with honey and granola
Banana paired with almond butter
A mix of nuts and seeds
Whole grain crackers served with cheese
Fruit smoothie made with spinach and almond milk
Apple slices spread with peanut butter
Boiled eggs sprinkled with black salt

Ideal drink options for soccer players include water with electrolytes for hydration, coconut water for natural electrolytes, and protein shakes made with water or unsweetened almond milk. Green tea offers antioxidants, while smoothies made with fruits and vegetables provide additional nutrients. Avoid sugary beverages and prioritize hydrating, nutrient-rich drinks.

To maintain stamina and aid muscle recovery, soccer players should focus on high-protein, nutrient-rich meals. Opt for lean proteins such as chicken, fish, and tofu, seasoned with spices. Include a variety of vegetables like spinach, bell peppers, and sweet potatoes for essential vitamins and minerals. Incorporate whole grains like brown rice, quinoa, and whole wheat for fiber and sustained energy. Add healthy fats from avocados, nuts, and seeds. End meals with fresh fruits like bananas or berries for natural sweetness and additional nutrients. This approach supports energy levels and muscle recovery.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with sliced bananas, strawberries, and a dollop of Greek yogurt
Lunch:Grilled chicken breast over mixed greens with avocado and cherry tomatoes, dressed with olive oil and lemon juice
Dinner:Baked salmon fillet with a side of quinoa and steamed broccoli
Snack:Hummus with carrot sticks and red bell pepper slices

Day 2

Breakfast:Greek yogurt with blueberries, almonds, and a drizzle of honey
Lunch:Whole grain bread turkey sandwich with spinach, avocado, and low-fat cottage cheese
Dinner:Lean ground turkey stir-fry with zucchini, carrots, and brown rice
Snack:Cottage cheese with sliced oranges and walnuts

Day 3

Breakfast:Smoothie with banana, spinach, low-fat milk, and oats
Lunch:Quinoa salad with chickpeas, beets, and red bell peppers, topped with olive oil and lemon dressing
Dinner:Grilled chicken breast with sweet potatoes and a side salad of mixed greens
Snack:Apple slices with almond butter

Day 4

Breakfast:Scrambled eggs with chopped tomatoes and spinach on whole grain toast
Lunch:Baked zucchini and carrot fritters with a side of Greek yogurt
Dinner:Pan-seared salmon with avocado and quinoa salad
Snack:A handful of almonds and a few strawberries

Day 5

Breakfast:Oatmeal pancakes topped with blueberries and a dollop of low-fat cottage cheese
Lunch:Turkey slices wrapped around avocado slices and mixed greens, with hummus
Dinner:Stir-fried brown rice with lean ground turkey, broccoli, and bell peppers
Snack:Greek yogurt with sliced bananas and a sprinkle of walnuts

Day 6

Breakfast:Cottage cheese with sliced strawberries and a drizzle of honey
Lunch:Grilled chicken salad with avocado, tomatoes, and black beans, dressed with olive oil
Dinner:Baked sweet potatoes stuffed with chickpeas, spinach, and a sprinkle of feta cheese
Snack:Whole grain bread with almond butter and slices of banana

Day 7

Breakfast:Smoothie bowl with Greek yogurt, strawberries, blueberries, and a handful of almonds
Lunch:Quinoa and roasted vegetable bowl with zucchini, carrots, and beets, topped with grilled salmon
Dinner:Turkey meatballs with tomato sauce and a side of steamed broccoli
Snack:Orange slices and walnuts

Day 8

Breakfast:Scrambled eggs with diced tomatoes and spinach, served on whole grain toast
Lunch:Mixed greens salad with sliced turkey, avocado, and walnuts, dressed with olive oil and lemon
Dinner:Baked chicken with a side of roasted sweet potatoes and green beans
Snack:Cottage cheese with chopped carrots and cucumber slices

Day 9

Breakfast:Overnight oats with low-fat milk, chia seeds, and topped with sliced bananas and blueberries
Lunch:Chickpea salad with chopped bell peppers, cucumbers, and tomatoes, dressed with olive oil and lemon juice
Dinner:Grilled salmon fillets with a side of brown rice and steamed spinach
Snack:Greek yogurt with sliced strawberries

Day 10

Breakfast:Banana and almond butter smoothie with Greek yogurt
Lunch:Avocado and turkey whole grain wrap with mixed greens and hummus
Dinner:Ground turkey tacos with black beans, red bell peppers, and a side of guacamole
Snack:Carrot sticks with hummus

Day 11

Breakfast:Cottage cheese with sliced oranges and walnuts
Lunch:Baked salmon salad with avocado, tomatoes, and quinoa
Dinner:Chicken stir fry with broccoli, carrots, and brown rice
Snack:Apple slices with almond butter

Day 12

Breakfast:Greek yogurt parfait with layers of blueberries, oats, and honey
Lunch:Quinoa and black bean stuffed bell peppers topped with a sprinkle of low-fat cheese
Dinner:Turkey slices with sweet potato mash and steamed green beans
Snack:Sliced cucumbers and carrots with a side of hummus

Day 13

Breakfast:Omelette with spinach, tomatoes, and low-fat cheese
Lunch:Chicken and avocado salad with olive oil and lemon dressing
Dinner:Baked trout with a side of sautéed spinach and quinoa
Snack:A handful of walnuts and a few slices of orange

Day 14

Breakfast:Smoothie with mixed berries, spinach, and low-fat milk
Lunch:Lentil soup with carrots, tomatoes, and a side of whole grain bread
Dinner:Grilled chicken with roasted beetroot and a side salad of mixed greens
Snack:Greek yogurt with honey and sliced almonds

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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