7-day meal plan for soccer players

Written byListonic team

Updated on Oct 1, 2024

Stay on top of your game with the 7-Day Meal Plan for Soccer Players. This plan provides the energy and nutrition needed for intense matches and training sessions. Enjoy meals that keep you agile and ready to score.

Meal plan grocery list

Dry goods

Brown rice

Quinoa

Oatmeal

Lentils

Black beans

Chickpeas

Meats

Chicken breast

Turkey breast

Salmon

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Fish & seafood

Salmon

Fresh grocery

Spinach

Tomatoes

Avocados

Broccoli

Carrots

Bell peppers

Bananas

Apples

Blueberries

Strawberries

Mixed greens

Cucumber

Zucchini

Mushrooms

Bakery

Whole grain bread

Snacks & sweets

Almonds

Walnuts

Hummus

Spices & sauces

Olive oil

Meal plan overview

Boost your performance on the field with the 7-Day Meal Plan for Soccer Players. This plan features balanced meals rich in carbohydrates, proteins, and healthy fats to support energy and recovery. Enjoy meals like grilled chicken with brown rice, protein shakes, and mixed vegetable salads to stay at your best.

Each day offers meal ideas that help maintain stamina and promote quick recovery after matches and training. This plan makes it easy to keep your energy levels high and your muscles strong.

7-day meal plan for soccer players exemplary product

Foods to eat

Complex Carbohydrates: Fuel up on whole grains, legumes, and starchy vegetables to provide sustained energy for training and games.
Moderate Proteins: Eat lean meats, fish, and plant-based proteins to support muscle repair and growth.
Calcium-Rich Foods: Incorporate dairy or fortified plant milks to maintain bone strength.
Iron-Rich Foods: Consume foods like spinach and red meat to prevent anemia and improve oxygen delivery.
Fruits and Vegetables: Focus on a variety of colorful fruits and vegetables for antioxidants and vitamins to reduce inflammation and aid recovery.

✅Tip

Begin each day with a balanced breakfast such as oatmeal topped with berries and nuts to provide long-lasting energy for morning practices.

Foods not to eat

Fried Foods: Limit fried and greasy foods that can feel heavy and impair performance.
Excessive Caffeine: Avoid too much caffeine which can lead to dehydration, especially on game days.

Join 20M+ smart shoppers worldwide

Main benefits

Following a 7-day meal plan for soccer players ensures they receive the necessary nutrients to support their performance on the field. This plan includes high-carbohydrate meals to fuel intense training sessions and matches, along with lean proteins to aid in muscle repair and growth. Healthy fats are incorporated to support overall health and energy levels. Hydration strategies are crucial, with recommendations for adequate fluid and electrolyte intake to prevent dehydration. Additionally, nutrient-dense snacks are included to maintain energy levels and recovery throughout the day, helping soccer players stay strong and focused.

Recommended nutrient breakdown

Protein: 25%

Fat: 20%

Carbs: 45%

Fiber: 5%

Other: 5%

How to budget on this meal plan

Creating a 7-day meal plan for soccer players can be budget-friendly by emphasizing affordable, energy-boosting foods like whole grain pasta, eggs, and beans. Preparing meals in advance, such as chicken and vegetable stir-fry or spaghetti with marinara sauce, can help save time and money. Snacks like homemade granola bars and bananas provide quick, inexpensive energy boosts between games. Buying seasonal vegetables in bulk and freezing them can ensure you always have nutritious options on hand. Hydrating with homemade electrolyte drinks using water, a pinch of salt, and fruit juice can be cost-effective and beneficial.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Here are some healthy snacks for soccer players:

Greek yogurt with honey and granola
Banana with almond butter
Mixed nuts and seeds
Whole grain crackers with cheese
Fruit smoothie with spinach and almond milk
Apple slices with peanut butter
Boiled eggs with a dash of black salt

For soccer players, drink options include water with electrolytes for hydration, coconut water for natural electrolytes, and protein shakes made with water or unsweetened almond milk. Green tea can provide antioxidants, and smoothies made with fruits and vegetables can supply extra nutrients. Avoid sugary drinks and focus on hydrating, nutrient-rich options.

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

Meal plan suggestion

Day 1

Breakfast:Oatmeal with sliced bananas, blueberries, strawberries, and a sprinkle of walnuts
Lunch:Grilled chicken breast with quinoa, mixed greens, and sliced cucumbers
Dinner:Baked salmon with a side of roasted sweet potatoes and steamed broccoli
Snack:Greek yogurt with chopped almonds and honey

Day 2

Breakfast:Scrambled eggs with diced tomatoes, spinach, and mushrooms on whole grain bread
Lunch:Turkey breast wraps with hummus, bell peppers, and carrots
Dinner:Stir-fried tofu with brown rice, carrots, and bell peppers
Snack:Cottage cheese with sliced apples and a handful of walnuts

Day 3

Breakfast:Protein powder smoothie with spinach, banana, and Greek yogurt
Lunch:Lentil soup with diced tomatoes and spinach, served with whole grain bread
Dinner:Grilled salmon with quinoa and roasted zucchini
Snack:Sliced avocado with a sprinkle of salt and a squeeze of lemon

Day 4

Breakfast:Cottage cheese with sliced strawberries and almonds
Lunch:Chickpea salad with cucumbers, tomatoes, mixed greens, and olive oil dressing
Dinner:Turkey breast with sweet potatoes and steamed broccoli
Snack:Apple slices with almond butter

Day 5

Breakfast:Omelette with mushrooms, spinach, and bell peppers
Lunch:Grilled chicken salad with avocado, tomatoes, and mixed greens
Dinner:Black beans and brown rice with sautéed bell peppers and zucchini
Snack:Greek yogurt with honey and blueberries

Day 6

Breakfast:Whole grain toast with avocado and poached eggs
Lunch:Baked salmon with a side of quinoa and cucumber salad
Dinner:Lentil chili with sweet potatoes, carrots, and tomatoes
Snack:Banana with a handful of walnuts

Day 7

Breakfast:Oatmeal with sliced apples, almonds, and cinnamon
Lunch:Grilled turkey and hummus wrap with bell peppers and carrots
Dinner:Baked chicken breast with brown rice and steamed broccoli
Snack:Cottage cheese with sliced strawberries

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!