Meal plan grocery list
Chicken breast
Avocado
Quinoa
Beetroot
Spinach
Banana
Greek yogurt
Whole grain bread
Sweet potatoes
Broccoli
Eggs
Almonds
Strawberries
Brown rice
Tomatoes
Lean ground turkey
Chickpeas
Blueberries
Carrots
Salmon fillets
Mixed greens
Olive oil
Hummus
Red bell peppers
Low-fat milk
Oats
Cottage cheese
Walnuts
Lemons
Oranges
Zucchini
Turkey slices
Black beans
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.
Foods to eat
- High Protein Sources: Include lean meats, fish, eggs, and dairy products to support muscle repair and growth.
- Complex Carbohydrates: Opt for oats, quinoa, and whole grains to provide sustained energy for intense workouts.
- Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil to support overall health and hormone production.
- Vegetables and Fruits: Consume a variety of vegetables and fruits for vitamins, minerals, and fiber to aid digestion and nutrient absorption.
- Hydration: Ensure adequate fluid intake, especially water, to maintain hydration during heavy training sessions.
✅ Tip
Foods not to eat
- Processed Foods and Sugars: Avoid high-sugar foods and heavily processed foods that offer little nutritional value and may lead to fat gain.
- Excessive Alcohol: Limit alcohol consumption as it can interfere with muscle recovery and hydration levels.
- Deep Fried and Fatty Foods: Minimize intake of fried foods and those high in unhealthy fats that can affect heart health and body composition.
Main benefits
Switching to a 7-day meal plan for bodybuilders offers some significant benefits. Firstly, it ensures you get an adequate amount of protein daily, which is crucial for muscle repair and growth. The plan also incorporates a variety of whole foods that provide essential vitamins and minerals, supporting overall health and performance. Additionally, structured meal timing helps maintain energy levels throughout the day, improving workout performance. Lastly, having a clear meal plan can reduce stress and decision fatigue, allowing you to focus more on your training.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To stay energized and agile on the field, consider these nutritious substitutions:
- For sustained energy, farro can replace quinoa in meals.
- To boost protein, Greek yogurt with protein powder can replace cottage cheese in snacks.
- For added antioxidants, pomegranate seeds can replace strawberries in salads and snacks.
- To improve hydration, coconut water can replace low-fat milk in smoothies.
- For a nutrient-rich snack, avocado slices can replace hummus in sandwiches.
How to budget on this meal plan
Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for Soccer Players
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
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska
- Published on Jun 3, 2024
- Updated on Oct 1, 2024