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

Read on to find out more about the key nutrients you need and the delicious recipes we have prepared for you.

7 day meal plan for soccer players

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

BreakfastMid-morning snackLunchAfternoon snackDinnerEvening Snack
Greek yogurt with berries and granola

Toasted whole wheat english muffin
Apple with almond butterSpicy black bean burritos

Fresh salsa

Orange slices
Fruit smoothieGinger 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

Homemade trail mix with dried fruitGrilled salmon

Roasted sweet potatoes

Snow peas
Graham crackers

Vanilla ice cream
Whole wheat pita

Sliced banana

Peanut butter

Greek yogurt

Whole grain pita
Citrus chicken and spinach toss
Apple with seed or nut butterHerbed chicken meatballs

Whole grain spaghetti and green salad

Milk or soy milk
Apple-cinnamon overnight oats

Fresh berries
Sliced turkey

Whole grain crackers

Tofu wrap with hummus, spinach, avocado


Cutie oranges
Half bagel with cream cheese and strawberry slicesFish tacos with cabbage slaw and lime crema
Side of rice and beans
Cottage cheese
Whole-grain pancakes or waffles Maple syrup


Carrot sticks with cheese and grapesTurkey and cheese sandwich on whole wheat bread with lettuce tomato

Baked potato

Cheese and crackers


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 berriesChicken noodle soup

Hoagie sandwich on whole wheat

Side salad
Granola bar or muffin with milk or soy milkRoasted chicken with roasted potatoes and carrots, plus green beans or saladFruit salad

Greek yogurt
Oatmeal with milk


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 chipsVegetable lasagna with cheese and tomato sauce


Green salad with garbanzo beans
Chocolate pudding cup


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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