Do you want to improve your soccer skills and performance? If so, you need to pay attention to what you eat. That’s why we created this sample 7 day meal plan for soccer players that will help you fuel your body with the right foods and nutrients.
Nutrition is a key factor that affects your energy levels, recovery and injury prevention. (1)
This 7 day meal plan for soccer players is based on the performance plate concept, which divides your plate into three sections: carbohydrates, protein, vegetables and adds healthy fats.
Each meal will provide you with about 20-25 g of protein and high quality carbs to keep you energized and satisfied. You will also get a variety of vitamins and minerals from colorful fruits and veggies, whole grains and low-fat dairy products.
Whether you are a beginner or experienced athlete, this 7 day meal plan for soccer players will help you reach your goals and perform optimally in your games.
Read on to find out more about the key nutrients you need and the delicious recipes we have prepared for you.
Key nutrients for the 7 day soccer meal plan
Soccer players need a balanced diet that includes carbohydrates, protein and fat. Carbohydrates are the primary source of energy for the body, and protein helps to repair and build muscles. Fat is also essential as it provides energy and supports cell growth.
Soccer players also need to eat foods with micronutrients such as vitamins and minerals, which play a vital role in maintaining the body’s functions.
Some of the key nutrients that soccer players should include in their diet are:
- Carbohydrates: Grains, rice, pasta, bread, fruits, starchy vegetables and potatoes.
- Protein: Lean meats, fish, poultry, eggs, dairy and plant-based sources such as beans, lentils, tempeh and tofu.
- Healthy fats: Avocado, nuts, seeds, olive oil and fatty fish such as salmon.
- Vitamins and minerals: Dark leafy greens, colorful fruits and vegetables, whole grains and low-fat dairy products.
7 day weekly meal plan for soccer players
| Breakfast | Mid-morning snack | Lunch | Afternoon snack | Dinner | Evening Snack |
|---|---|---|---|---|---|
| Greek yogurt with berries and granola Toasted whole wheat english muffin | Apple with almond butter | Spicy black bean burritos Fresh salsa Guacamole | Fruit smoothie | Ginger chicken stir-fry Green beans and red peppers Brown rice | Frozen yogurt Fresh blueberries |
| Quinoa bowl with eggs, spinach, cheese, salsa and avocado Side of fresh fruit | Celery sticks Peanut butter Dried cranberries | Pasta salad with chicken, cheese, veggies Pear | Homemade trail mix with dried fruit | Grilled salmon Roasted sweet potatoes Snow peas | Graham crackers Vanilla ice cream |
| Whole wheat pita Sliced banana Peanut butter Greek yogurt | Hummus Whole grain pita | Citrus chicken and spinach toss | Apple with seed or nut butter | Herbed chicken meatballs Whole grain spaghetti and green salad | Popcorn Milk or soy milk |
| Apple-cinnamon overnight oats Fresh berries | Sliced turkey Whole grain crackers Cheese | Tofu wrap with hummus, spinach, avocado Pretzels Cutie oranges | Half bagel with cream cheese and strawberry slices | Fish tacos with cabbage slaw and lime crema Side of rice and beans | Cottage cheese Peaches |
| Whole-grain pancakes or waffles Maple syrup Almonds Berries | Carrot sticks with cheese and grapes | Turkey and cheese sandwich on whole wheat bread with lettuce tomato Baked potato Apple | Cheese and crackers Grapes Cherry tomatoes | Beef and broccoli stir-fry Soba noodles | Frozen yogurt with nuts or chocolate chips |
| Omelet with cheese, ham, and veggies Whole wheat toast or English muffin | Yogurt smoothie with spinach, banana, and berries | Chicken noodle soup Hoagie sandwich on whole wheat Side salad | Granola bar or muffin with milk or soy milk | Roasted chicken with roasted potatoes and carrots, plus green beans or salad | Fruit salad Greek yogurt |
| Oatmeal with milk Walnuts Dried fruit Cinnamon or honey | Hard-boiled egg Orange or kiwi slices | Veggie/turkey burger on whole wheat bun: lettuce, tomato, Baked sweet potato fries Side salad | Trail mix or popcorn with dried fruit and chocolate chips | Vegetable lasagna with cheese and tomato sauce Bread Green salad with garbanzo beans | Chocolate pudding cup Banana |
How to use the 7 day meal plan
The 7 day meal plan is a sample guide to help you build a meal plan based on your preferences and your practice and game schedule. You should increase your carbohydrates when it’s game day or add additional snacks if you need.
Since your plan should be based on your likes and energy needs, check out our blog posts on meal and snack ideas. You’ll find lots of ideas that you can incorporate in to your sports nutrition performance plan.
In conclusion
A well-balanced meal plan is essential for soccer players to fuel their bodies and perform at their best.
This sample 7 day meal plan for soccer players includes a variety of nutrient-dense foods that provide the necessary nutrients, including lean protein, healthy fats and complex carbohydrates.
Additionally, the meal plan incorporates both plant-based and animal protein sources to cater to various dietary preferences. You can also use these ideas when you’re looking for healthy options at restaurants or fast food stops.
To achieve optimal performance, it’s important to follow a meal plan that is tailored to your individual needs, including your training schedule, body composition and nutritional goals.
Consult a registered dietitian or sports nutritionist to create a personalized meal plan that will help you achieve your athletic goals.
Stephanie Magill, MS, RD, CD, FAND
Stephanie Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition. As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field. Stephanie has a Master’s Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics.
