7-day meal plan for tennis players

Written byListonic team

Updated on Oct 1, 2024

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.

Meal plan grocery list

Dry goods

Quinoa

Whole grain pasta

Brown rice

Oats

Lentils

Snacks & sweets

Almonds

Peanut butter

Chia seeds

Meats

Chicken breast

Chicken thighs

Lean turkey breast

Salmon fillets

Dairy & eggs

Greek yogurt

Skim milk

Cottage cheese

Eggs

Spices & sauces

Olive oil

Fish & seafood

Salmon fillets

Fresh grocery

Spinach

Blueberries

Bananas

Broccoli

Mixed berries

Avocados

Carrots

Tomatoes

Oranges

Cucumber

Bell peppers

Raspberries

Zucchini

Strawberries

Kale

Sweet potatoes

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

Energy-Boosting Carbohydrates: Include sources like pasta, rice, and fruits to maintain energy levels during long matches.
Lean Proteins: Eat chicken, fish, and plant proteins to aid in muscle repair and recovery.
Anti-Inflammatory Foods: Add turmeric, ginger, and berries to your diet to help reduce muscle soreness and inflammation.
Calcium and Magnesium: Consume dairy products and leafy greens to support bone health and muscle function.
Hydration: Keep up fluid intake with water, coconut water, and sports drinks that replenish electrolytes.

✅Tip

Start your day with a balanced breakfast like Greek yogurt with berries and granola to provide sustained energy for morning matches.

Foods not to eat

Processed Snacks: Avoid chips, cookies, and other processed foods that provide little nutritional benefit.
Caffeine Overload: Limit caffeine consumption as it can lead to dehydration and jitteriness during matches.

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Main benefits

Following a 7-day meal plan for tennis players ensures they receive the necessary nutrients to support their performance on the court. This plan includes high-carbohydrate meals to fuel intense matches and training sessions, 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.

Recommended nutrient breakdown

Protein: 25%

Fat: 25%

Carbs: 40%

Fiber: 5%

Other: 5%

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

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

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.

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.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with chia seeds, blueberries, and skim milk
Lunch:Quinoa salad with spinach, cucumbers, tomatoes, and grilled chicken breast
Dinner:Salmon fillets with steamed broccoli and sweet potatoes
Snack:Greek yogurt with mixed berries and almonds

Day 2

Breakfast:Smoothie with banana, strawberries, Greek yogurt, and a spoon of peanut butter
Lunch:Whole grain pasta with olive oil, bell peppers, and lean turkey breast
Dinner:Chicken thighs roasted with carrots and zucchini
Snack:Cottage cheese with raspberries

Day 3

Breakfast:Scrambled eggs with spinach and tomatoes
Lunch:Lentil soup with kale and carrots
Dinner:Grilled chicken breast with quinoa and avocado slices
Snack:Apple slices with almond butter

Day 4

Breakfast:Greek yogurt with sliced bananas and a sprinkle of oats
Lunch:Sweet potato and broccoli frittata with diced tomatoes
Dinner:Baked salmon with steamed spinach and brown rice
Snack:Mixed nuts and berries

Day 5

Breakfast:Pancakes made with oats, eggs, and skim milk, topped with strawberries
Lunch:Turkey and avocado wrap with whole grain tortillas and bell peppers
Dinner:Stir-fry with chicken thighs, broccoli, carrots, and zucchini over brown rice
Snack:Cottage cheese with slices of peach

Day 6

Breakfast:Smoothie bowl with Greek yogurt, blueberries, raspberries, and a spoon of chia seeds
Lunch:Quinoa and kale salad with grilled salmon and a drizzle of olive oil
Dinner:Lean turkey breast roasted with sweet potatoes and green beans
Snack:Peanut butter on celery sticks with raisins

Day 7

Breakfast:Eggs scrambled with spinach, tomatoes, and feta cheese
Lunch:Lentil and carrot stew with slices of avocado
Dinner:Grilled chicken with steamed kale and quinoa
Snack:Almonds and a banana

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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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