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Low-carb meal plan for soccer players

Speed and stamina are vital on the field. Our Low-Carb Meal Plan for Soccer Players supports your high-intensity training and matches. With nutrient-rich, low-carb meals, you'll maintain peak performance and stay ready to score that winning goal.

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Meal plan grocery list

Chicken breast

Salmon fillets

Ground beef

Turkey breast

Pork chops

Eggs

Greek yogurt

Cottage cheese

Cheddar cheese

Spinach

Kale

Broccoli

Cauliflower

Zucchini

Bell peppers

Asparagus

Mushrooms

Avocado

Strawberries

Raspberries

Blueberries

Almonds

Walnuts

Chia seeds

Flaxseeds

Olive oil

Coconut oil

Almond butter

Heavy cream

Butter

Bacon

Sardines

Tofu

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Meal plan overview

Speed and endurance are key on the field, and the Low-Carb Meal Plan for Soccer Players supports these demands. This plan offers high-protein, low-carb meals like turkey lettuce wraps, grilled fish with mixed greens, and yogurt with seeds.

Each meal is tailored to provide sustained energy and support muscle recovery, helping soccer players perform at their best during every game.

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Foods to eat

  • Plant-Based Protein Sources: Tofu, tempeh, lentils, chickpeas, black beans, and edamame for muscle repair and growth.
  • Complex Carbohydrates: Quinoa, brown rice, oats, sweet potatoes, and whole grain bread for sustained energy.
  • Healthy Fats: Avocado, nuts, seeds, olive oil, and coconut oil for hormone regulation and joint health.
  • Fruits and Vegetables: Berries, bananas, spinach, broccoli, and bell peppers for vitamins, minerals, and antioxidants.
  • Plant-Based Dairy Alternatives: Almond milk, soy yogurt, and cashew cheese for calcium and protein without animal products.

✅ Tip

Bodybuilders, try tempeh crumbles with nutritional yeast for a chewier texture and a B12 boost.

Foods not to eat

  • Empty Calories: Avoid processed snacks and sugary treats that offer little nutritional value.
  • Refined Carbohydrates: Limit white bread, white rice, and sugary cereals which can spike blood sugar levels.
  • Highly Processed Meat Alternatives: Minimize intake of heavily processed meat substitutes which may contain additives.
  • Excessive Sodium: Be cautious with salty snacks and canned foods which can lead to bloating and water retention.
  • Artificial Sweeteners: Steer clear of artificial sweeteners found in diet sodas and sugar-free products which may disrupt gut health.
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Main benefits

The vegetarian meal plan for bodybuilders offers several unique advantages for muscle growth and recovery without animal products. One major benefit is its focus on plant-based proteins like legumes, quinoa, and tofu, which provide essential amino acids. This diet is also rich in fiber, promoting better digestion and nutrient absorption. Another advantage is the high intake of antioxidants from fruits and vegetables, which helps reduce oxidative stress from intense training. Additionally, it includes healthy fats from nuts and seeds, essential for hormone production and joint health. Lastly, this plan ensures a diverse micronutrient intake, supporting overall health and performance.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To sustain energy and performance on the field with a low-carb diet, try these nutrient-packed swaps:

  • For a leaner protein, ostrich steak can replace turkey breast in your meals.
  • To boost antioxidants and hydration, watermelon cubes can replace blueberries in snacks.
  • For added fiber, collard greens can replace kale in wraps and salads.
  • To enhance flavor, roasted garlic can replace fresh garlic in dishes.
  • For a nutrient-rich carb alternative, spaghetti squash can replace pasta in your meals.

How to budget on this meal plan

To save money while sticking to a low-carb diet, focus on buying in bulk. Stock up on items like chicken breasts, eggs, and canned tuna. These are versatile and can be used in many different meals. Vegetables can get expensive, so opt for frozen ones which are often cheaper and last longer. Don't shy away from discount stores and farmer's markets for fresh produce deals. Preparing meals at home rather than eating out can also cut costs significantly.

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Extra tips

Any healthy snack ideas?

Here are some healthy snack options for a low-carb meal plan for soccer players:

  • Celery sticks with cream cheese
  • Cucumber slices with guacamole
  • Beef jerky
  • Hard-boiled eggs
  • String cheese
  • Avocado with salt and pepper
  • Olives

What should I drink on this meal plan?

When following a low-carb meal plan for soccer players, it is important to stay hydrated with water as the primary beverage. Electrolyte-enhanced water or sugar-free sports drinks can be beneficial during intense training sessions to replenish lost minerals. Green tea and herbal teas are excellent options for additional hydration without added carbs. Unsweetened almond milk can be used for smoothies or as a milk alternative. Avoid sugary drinks and limit the intake of caffeine and alcohol to maintain optimal performance and recovery.

How to get even more nutrients?

For a low-carb meal plan for soccer players, focus on lean protein sources like grilled chicken, fish, and tofu for muscle repair and growth. Incorporate fiber-rich vegetables like spinach, broccoli, and bell peppers to aid digestion and provide essential vitamins and minerals. Healthy fats from sources like avocados, nuts, and olive oil can provide sustained energy throughout the game while supporting joint health.

Meal plan suggestion

7-Day Meal Plan for Low-Carb Diet for Soccer Players

Day 1

  • Breakfast: Scrambled eggs with spinach and mushrooms
  • Lunch: Grilled chicken breast with broccoli and olive oil
  • Dinner: Baked salmon fillet with asparagus
  • Snack: Greek yogurt with blueberries and chia seeds

Day 2

  • Breakfast: Greek yogurt with raspberries and flaxseeds
  • Lunch: Ground beef stir-fry with bell peppers and zucchini
  • Dinner: Pork chops with cauliflower mash and kale
  • Snack: Cottage cheese with strawberries

Day 3

  • Breakfast: Omelet with cheddar cheese and avocado
  • Lunch: Turkey breast salad with spinach, almonds, and olive oil dressing
  • Dinner: Grilled sardines with roasted bell peppers and zucchini
  • Snack: Almond butter with celery sticks

Day 4

  • Breakfast: Greek yogurt with chia seeds and blueberries
  • Lunch: Grilled chicken breast with kale and olive oil
  • Dinner: Baked salmon fillet with broccoli and butter
  • Snack: Cottage cheese with walnuts

Day 5

  • Breakfast: Scrambled eggs with cheddar cheese and spinach
  • Lunch: Ground beef lettuce wraps with bell peppers and avocado
  • Dinner: Pork chops with roasted cauliflower and mushrooms
  • Snack: Greek yogurt with strawberries and flaxseeds

Day 6

  • Breakfast: Cottage cheese with raspberries and chia seeds
  • Lunch: Turkey breast salad with kale, walnuts, and olive oil dressing
  • Dinner: Baked salmon fillet with asparagus and butter
  • Snack: Almond butter with celery sticks

Day 7

  • Breakfast: Omelet with cheddar cheese and avocado
  • Lunch: Grilled chicken breast with spinach and olive oil
  • Dinner: Ground beef stir-fry with broccoli and bell peppers
  • Snack: Greek yogurt with blueberries and walnuts

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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.