Low-carb meal plan for soccer players

Written byListonic team

Updated on Oct 1, 2024

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.

Meal plan grocery list

Meats

Chicken breast

Salmon fillets

Ground beef

Turkey breast

Pork chops

Bacon

Sardines

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Cheddar cheese

Heavy cream

Butter

Fresh grocery

Spinach

Kale

Broccoli

Cauliflower

Zucchini

Bell peppers

Asparagus

Mushrooms

Avocado

Strawberries

Raspberries

Blueberries

Plant based

Tofu

Chia seeds

Flaxseeds

Almonds

Walnuts

Almond butter

Spices & sauces

Olive oil

Coconut oil

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.

Low-carb meal plan for soccer players exemplary product

Foods to eat

Protein-rich Foods: Incorporate lean protein sources like chicken breast, turkey, fish, and tofu to support muscle repair and growth.
Leafy Greens and Non-Starchy Vegetables: Opt for nutrient-dense options such as spinach, kale, broccoli, and bell peppers to provide vitamins and minerals without the carbs.
Healthy Fats: Include avocado, olive oil, nuts, and seeds to provide sustained energy and support overall health.
Eggs: Versatile and packed with protein, eggs are an excellent addition to any low-carb meal plan for soccer players.
Dairy: Choose full-fat options like Greek yogurt and cheese in moderation for calcium and additional protein.

✅Tip

Ditch the greasy burgers – lean ground turkey with sweet potato wedges in the oven fuels your sprints without the sluggish stomach.

Foods not to eat

Processed Foods: Avoid processed snacks, sugary drinks, and foods high in refined carbohydrates as they can spike blood sugar levels and hinder performance.
High-Carb Foods: Minimize or eliminate foods like bread, pasta, rice, and sugary treats to stay within low-carb parameters.
Sugary Sauces and Condiments: Be cautious of condiments and sauces containing added sugars, opting for homemade or sugar-free alternatives.
Alcohol: Limit alcohol consumption as it can interfere with recovery and hydration.
Processed Meats: Steer clear of processed meats like bacon, sausage, and deli meats that may contain hidden sugars and additives.

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Main benefits

The low-carb meal plan for soccer players can help maintain peak physical performance on the field. It supports better endurance, allowing players to perform at high intensity for longer periods. This diet aids in reducing muscle inflammation, promoting quicker recovery times. Soccer players might experience improved mental sharpness, essential for making fast decisions during matches. It can also help in maintaining a lean and agile physique, crucial for speed and agility. Plus, the plan provides sustained energy, preventing mid-game fatigue.

Recommended nutrient breakdown

Protein: 38%

Fat: 30%

Carbs: 25%

Fiber: 3%

Other: 4%

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

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

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.

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

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.

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