7-day meal plan for tennis players

Stay agile and strong with the 7-Day Meal Plan for Tennis Players. This plan focuses on providing the energy and nutrients needed for long matches and rigorous practice. Enjoy meals that support your game and help you perform at your best.

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Meal plan grocery list

Grilled chicken breast

Quinoa

Spinach

Blueberries

Greek yogurt

Bananas

Whole grain pasta

Broccoli

Salmon fillets

Sweet potatoes

Almonds

Mixed berries

Avocados

Eggs

Brown rice

Carrots

Chia seeds

Skim milk

Tomatoes

Lean turkey breast

Oranges

Cucumber

Olive oil

Bell peppers

Cottage cheese

Raspberries

Zucchini

Peanut butter

Oats

Chicken thighs

Lentils

Strawberries

Kale

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Meal plan overview

Enhance your game with the 7-Day Meal Plan for Tennis Players. This plan includes balanced meals that provide the energy and nutrients needed for endurance and quick recovery. Enjoy dishes like grilled chicken with quinoa, fruit smoothies, and whole grain pasta to keep you fueled on the court.

Each day offers meal ideas that support sustained energy levels and muscle recovery. This plan makes it easy to maintain peak performance and stay energized during matches and practice sessions.

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Foods to eat

Nutrient-Dense Foods: Focus on whole foods like legumes, whole grains, and lean proteins to maximize nutrition in limited eating windows. These foods are essential for maintaining energy and ensuring proper nutrient intake.
Healthy Fats: Include avocados, coconut oil, and nuts to help sustain energy levels during fasting periods. These fats provide long-lasting energy without spiking your insulin levels.
Hydrating Foods: Consume foods high in water content like cucumbers, celery, and watermelon during eating periods to stay hydrated.
Protein-Rich Foods: Incorporate eggs, Greek yogurt, and fish to help in muscle repair and growth during fasting periods.

✅ Tip

Break your fast with a warm bowl of moong dal khichdi to gently kickstart your digestion.

Foods not to eat

High-Sugar Foods: Avoid sugary snacks and desserts that can cause rapid spikes in blood sugar levels. These can disrupt the metabolic benefits of fasting.
Heavy Meals: Steer clear of very heavy meals that can be hard to digest and may affect sleep during fasting hours. Large, rich meals can make the fasting periods more difficult.
Refined Carbohydrates: Limit pastries, white bread, and other refined grains that can cause blood sugar imbalances and hunger spikes.

Main benefits

Adopting the Indian meal plan for intermittent fasting can provide unique benefits during your fasting periods. The plan’s emphasis on fiber-rich foods like vegetables and legumes helps keep you satiated for longer periods. The use of spices such as turmeric and cumin can aid in digestion and reduce inflammation. When it's time to eat, nutrient-dense meals ensure you’re getting essential vitamins and minerals, making your fasting periods more effective. The variety of flavors and textures in Indian cuisine also keeps your eating windows enjoyable and satisfying.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To maintain peak performance on the court, try these nutrient-rich substitutions:

For sustained energy, sweet potatoes can replace white potatoes in meals.
To boost hydration, coconut water can replace skim milk in post-match smoothies.
For added fiber, quinoa can replace whole grain pasta in lunch dishes.
To reduce sugar intake, stevia can replace honey in yogurt and snacks.
For a quick recovery snack, Greek yogurt with chia seeds can replace regular yogurt.

How to budget on this meal plan

A 7-day meal plan for tennis players can be affordable by focusing on versatile ingredients like whole grains, eggs, and beans, which provide essential energy and protein. Preparing meals such as vegetable stir-fry with rice and chicken wraps in advance can help manage both time and costs. Snack on budget-friendly options like homemade granola bars and fruit to keep energy levels up between matches. Buying seasonal vegetables in bulk and freezing portions can ensure you always have nutritious options on hand. Making your own sports drinks with water, a pinch of salt, and a splash of fruit juice can help maintain hydration without extra expense.

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Extra tips

Any healthy snack ideas?

Here are some healthy snacks for tennis 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

What should I drink on this meal plan?

For tennis 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.

How to get even more nutrients?

For tennis players, focus on balanced, high-energy foods to support stamina and recovery. Choose lean proteins like chicken, fish, and tofu, seasoned with herbs and 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 oranges or berries to add natural sweetness and additional nutrients. This approach ensures sustained energy and muscle recovery.

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