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
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.
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
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.
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
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?
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
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jun 9, 2024
- Updated on Oct 1, 2024