7 Day Meal Plan for Soccer Players: Elevate Your Game

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. 

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:

1. Carbohydrates: Grains, rice, pasta, bread, fruits, starchy vegetables and potatoes.
2. Protein: Lean meats, fish, poultry, eggs, dairy and plant-based sources such as beans, lentils, tempeh and tofu.
3. Healthy fats: Avocado, nuts, seeds, olive oil and fatty fish such as salmon.
4. 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 Orange slices	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.

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