14-day meal plan for tennis players

Written byListonic team

Updated on Oct 1, 2024

Improve your agility and endurance with the 14-Day Meal Plan for Tennis Players. This plan is designed to give you the right nutrients to perform at your best on the court. Enjoy delicious meals that support your training and keep you energized for every match.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Oats

Snacks & sweets

Almonds

Walnuts

Chia seeds

Honey

Meats

Turkey

Chicken breast

Fish & seafood

Salmon

Dairy & eggs

Greek yogurt

Eggs

Cottage cheese

Skim milk

Spices & sauces

Olive oil

Garlic

Fresh grocery

Spinach

Berries

Broccoli

Carrots

Bell peppers

Avocado

Bananas

Apples

Oranges

Kale

Tomatoes

Cucumber

Onions

Sweet potatoes

Plant based

Lentils

Tofu

Meal plan overview

Stay at the top of your game with the 14-Day Meal Plan for Tennis Players. This plan provides a variety of balanced meals that support both energy and recovery on the court. Enjoy nutrient-dense dishes like grilled salmon with quinoa, spinach and berry smoothies, and whole wheat pasta with lean turkey.

Each day offers carefully curated meals to help you maintain peak performance and quick recovery. This plan ensures you get the necessary nutrients to stay strong and focused during practices and matches.

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Foods to eat

Complex Carbohydrates: Include whole grains like brown rice, quinoa, and whole wheat pasta for sustained energy during matches.
Lean Proteins: Opt for chicken, turkey, fish, and plant-based proteins like tofu to support muscle repair and growth.
Healthy Fats: Avocado, nuts, seeds, and olive oil can help reduce inflammation and provide long-lasting energy.
Hydration: Besides water, include coconut water or electrolyte-enhanced drinks to maintain optimal hydration levels.
Colorful Fruits and Vegetables: Aim for a variety of colors to ensure a broad range of antioxidants and vitamins for overall health and recovery.
Dairy or Dairy Alternatives: Low-fat yogurt or almond milk provides calcium and vitamin D, important for bone health.

✅Tip

Alternate between high-protein meals like grilled chicken salads and high-carb meals like pasta with marinara sauce to support both muscle recovery and energy needs over the two weeks.

Foods not to eat

Heavy Dairy Products: Avoid cream-based sauces and high-fat cheeses which can be sluggish to digest and slow you down on the court.
Fried and Fatty Foods: Stay away from fried snacks and fast food that are high in unhealthy fats and can lead to decreased energy levels.
Refined Sugars: Limit candies, sugary pastries, and sweetened beverages which can lead to quick spikes and crashes in energy levels.
Excessive Red Meat: Consuming high amounts can increase inflammation and take longer to digest, which might not be ideal for match days.
High-Sodium Snacks: Avoid salty snacks like chips and pretzels that can contribute to dehydration and bloating.

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Main benefits

Adopting a 14-day meal plan for tennis 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, agility, and recovery, crucial for tennis 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 tennis players maintain optimal physical condition, ready to compete at their best.

Recommended nutrient breakdown

Protein: 25%

Fat: 25%

Carbs: 40%

Fiber: 5%

Other: 5%

How to budget on this meal plan

A 14-day meal plan for tennis players can remain budget-friendly by incorporating a variety of affordable protein sources such as chicken, tofu, and legumes. Plan your meals around sales and bulk purchases like oats, pasta, and seasonal vegetables to keep costs low. Prepare large batches of meals like quinoa salads and lentil soups, which can be refrigerated or frozen for later use. Snacking on nuts and yogurt can provide the necessary energy boosts without breaking the bank. Hydrating with homemade electrolyte drinks made from water, lemon juice, and a bit of honey can save money compared to store-bought alternatives.

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Extra tips

Consider these nutritious snacks for tennis players:

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

Ideal drink options for tennis 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-dense drinks.

To enhance stamina and recovery, tennis players should consume balanced, high-energy foods. Select lean proteins such as chicken, fish, and tofu, seasoned with herbs and spices. Include a range of vegetables like spinach, bell peppers, and sweet potatoes to get essential vitamins and minerals. Add whole grains like brown rice, quinoa, and whole wheat to provide fiber and long-lasting energy. Incorporate healthy fats from avocados, nuts, and seeds. Complete meals with fresh fruits like oranges or berries for natural sweetness and extra nutrients. This method supports sustained energy and muscle recovery.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with honey, almonds, and berries
Lunch:Quinoa salad with kale, avocado, chickpeas, and olive oil dressing
Dinner:Grilled salmon with steamed broccoli and sweet potato
Snack:Apple slices with walnut pieces

Day 2

Breakfast:Oatmeal with skim milk, banana slices, and chia seeds
Lunch:Whole wheat pasta with turkey meatballs, spinach, and tomatoes
Dinner:Stir-fried tofu with brown rice, bell peppers, carrots, and soy sauce
Snack:Cottage cheese with sliced cucumber

Day 3

Breakfast:Scrambled eggs with spinach and onions
Lunch:Chicken breast salad with mixed greens, avocado, and olive oil dressing
Dinner:Baked cod with quinoa and steamed kale
Snack:Greek yogurt with sliced strawberries and a drizzle of honey

Day 4

Breakfast:Oats with skim milk, apple pieces, and walnuts
Lunch:Lentil soup with carrots, tomatoes, and garlic, served with a slice of whole wheat bread
Dinner:Grilled chicken with brown rice and roasted bell peppers
Snack:Almonds and orange slices

Day 5

Breakfast:Cottage cheese with peach slices and chia seeds
Lunch:Tuna salad with mixed greens, cucumbers, and tomatoes
Dinner:Turkey stir-fry with broccoli, bell peppers, and onions over quinoa
Snack:Banana with a handful of almonds

Day 6

Breakfast:Greek yogurt with honey, berries, and a sprinkle of walnuts
Lunch:Grilled salmon wrap with spinach, cucumber, and avocado
Dinner:Baked chicken breast with roasted sweet potatoes and steamed green beans
Snack:Carrot sticks with hummus

Day 7

Breakfast:Smoothie with banana, mixed berries, Greek yogurt, and honey
Lunch:Quinoa and black bean salad with bell peppers, onions, and tomatoes
Dinner:Grilled turkey burger with a side of roasted carrots
Snack:Apple and a handful of walnuts

Day 8

Breakfast:Oatmeal with sliced bananas and a sprinkle of cinnamon
Lunch:Lentil and vegetable stew with a dollop of yogurt
Dinner:Grilled chicken with quinoa and a side of broccoli, carrots, and bell peppers
Snack:Cottage cheese with sliced peaches

Day 9

Breakfast:Scrambled eggs with kale and tomatoes on whole wheat toast
Lunch:Turkey and avocado wrap with lettuce and tomato
Dinner:Baked cod with steamed broccoli and brown rice
Snack:Greek yogurt with almonds and honey

Day 10

Breakfast:Oat pancakes topped with fresh berries and a drizzle of honey
Lunch:Grilled chicken Caesar salad with olive oil, garlic, and lemon dressing
Dinner:Quinoa stuffed bell peppers with ground turkey and spinach
Snack:Sliced cucumber with hummus

Day 11

Breakfast:Smoothie with spinach, banana, and skim milk
Lunch:Grilled salmon salad with mixed greens, carrots, and cucumbers
Dinner:Turkey chili with brown rice and a side of steamed vegetables
Snack:Apple with peanut butter

Day 12

Breakfast:Greek yogurt with oats, honey, and mixed berries
Lunch:Chicken breast over kale salad with avocado, cucumber, and olive oil dressing
Dinner:Tofu stir-fry with quinoa, broccoli, and carrots
Snack:Banana with a handful of almonds

Day 13

Breakfast:Oatmeal with skim milk, chopped apples, and cinnamon
Lunch:Quinoa and lentil bowl with roasted sweet potatoes and kale
Dinner:Grilled chicken with roasted Brussels sprouts and sweet potatoes
Snack:Cottage cheese with pineapple chunks

Day 14

Breakfast:Eggs scrambled with spinach and onions, served on whole wheat toast
Lunch:Turkey and spinach wrap with bell peppers and a drizzle of olive oil
Dinner:Pan-seared salmon with a side of sautéed green beans and garlic
Snack:Greek yogurt with sliced strawberries and a drizzle of honey

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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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