Simple 7-Day Meal Plan For Soccer Players

If you are an athlete, particularly a football player, In this post, I will be helping you to prepare a simple easy 7-day meal plan. As any athlete knows, nutrition plays a huge difference when it comes to your performance on the field.

And soccer players in particular require a well-rounded diet to fuel their speed and agility on the pitch. Listen, if you build and repair muscles to maintain your energy levels, the right foods can make all the difference in your game.

That’s why I have put together a 7-day meal plan specifically designed for soccer players. However, in this guide, you will learn some tips to help you plan, and prepare your diet plan. Let’s just get to it.

Diet Plan For Soccer Players

In this section, I will provide a simple 7- day meal plan from breakfast, lunch, and dinner to snacks with a detailed breakdown of how each meal meets the nutritional needs of soccer players for each of the seven days.

From protein-packed breakfasts to energy-boosting snacks, each day of our meal plan is carefully curated to provide the right balance of macronutrients for optimal performance on the field.

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1Eggs and whole-grain toastChicken and vegetable stir-frySalmon dish with roasted sweet potatoesGreek yogurt and fresh fruit
2Oatmeal and mixed berriesTurkey and avocado wrapsBeef and vegetable stewAlmonds and hard-boiled eggs
3Whole-grain waffles and fresh berriesGrilled chicken and vegetable skewersShrimp and vegetable stir-fryHummus and carrots
4Greek yogurt and granolaGrilled salmon and mixed greens saladChicken curry with brown riceApple slices with almond butter
5Cottage cheese and fresh fruitTurkey and cheese roll-upsTurkey chiliString cheese and grapes
6Scrambled eggs and whole-grain toastTuna salad with whole-grain crackersGrilled steak with roasted vegetablesMixed nuts and dried fruit
7Whole-grain pancakes and fresh fruitGrilled chicken Caesar saladVeggie stir-fry with tofuCottage cheese with sliced peaches

Day 1

On day 1, I will kick things off with breakfast packed with protein like eggs and whole-grain toast, followed by a lunch of chicken and vegetable stir-fry.

For dinner, I will be serving up a delicious salmon dish with roasted sweet potatoes, and for snacks, I will be providing options like Greek yogurt and fresh fruit.

Day 2

Day 2 starts with a filling breakfast of oatmeal and mixed berries, and during lunch, I will serve turkey and avocado wraps. 

And for dinner, I will be serving up a hearty beef and vegetable stew, and for snacks, then it will be almonds and hard-boiled eggs.

Day 3

Day 3 begins with a high-carb breakfast of whole-grain waffles and fresh berries, and grilled chicken and vegetable skewers will be served for the launch.

Plus dinner, I will be dishing out a tasty shrimp and vegetable stir-fry, and for snacks, I will go for options like hummus and carrots.

Day 4

Day 4 starts with a protein-packed breakfast of Greek yogurt and granola, while grilled salmon and mixed greens salad will be served for the launch

But for dinner, I will be serving you a delicious chicken curry with brown rice, and for snacks, it will be food like apple slices with almond butter.

Day 5

On day 5, I will begin with a high-protein breakfast of cottage cheese and fresh fruit, followed by a lunch of turkey and cheese roll-ups. 

A hearty turkey chili will be a dish for dinner, and for snacks, I will be providing string cheese and grapes.

Day 6

Day 6 starts with a breakfast filled with scrambled eggs and whole-grain toast, and a lunch of tuna salad with whole-grain crackers.

And for dinner, I will serve up a delicious grilled steak with roasted vegetables, while mixed nuts and dried fruit will be served as snacks.

Day 7

Finally, on day 7, I will wrap things up with a high-carb breakfast of whole-grain pancakes and fresh fruit, and grilled chicken Caesar salad for launch.

For dinner, I will prepare and serve up a delicious veggie stir-fry with tofu, and for snacks, I will serve a salad of cottage cheese with sliced peaches.

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Tips For Meal Planning And Preparation

In this section, I will share with you some tips to put in a checklist when planning and preparing your meal.

Grocery Shopping Tips

One of the steps for any good meal plan is to have access to healthy and nutrient-dense foods. This is especially important for soccer players, who need to fuel their bodies for optimal performance on the field.

However, here are some tips to help you plan the grocery store and select the right foods:

  • Make a list: Before you head to the store, make a list of the foods you need. This will help you stay focused and avoid unnecessary buys.
  • Shop the perimeter: The healthiest foods are usually found on the perimeter of the store, including fresh produce, meats, and dairy products.
  • Choose nutrient foods: Buy nutritious food such as whole grains, proteins, colorful fruits, and vegetables. 

Plus food that is high in vitamins, and minerals.

  • Read labels: Be sure to read labels carefully to check for added sugars, unhealthy fats, and other ingredients that may not be beneficial for your body.
  • Buy in bulk: Buying healthy foods like nuts, seeds, and whole grains in bulk can be a cost-effective way to stock food.

Meal Prep And Planning Ahead

Meal prepping and planning ahead are essential components of any successful meal plan. If you can prepare your meals in advance, you can ensure to have healthy options at hand even when you are short on time.

Here are some tips to help you get started:

  • Set aside time each week: Schedule a specific time each week to plan and prepare your meals, such as Sunday afternoon or Wednesday evening.
  • Plan your meals: Use a meal planning app or write out a weekly meal plan to help you stay organized and on track.
  • Batch cook: Prepare larger batches of food that can be eaten throughout the week, such as roasted vegetables, grilled chicken, or brown rice.
  • Use the right containers: Invest in a set of reusable containers that can be used to store and transport your meals, such as glass containers with snap-on lids.
  • Keep healthy snacks on hand: Stock your pantry and fridge with healthy snack options, such as nuts, fresh fruit, and cut-up vegetables, to help you stay satisfied between meals.

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Hydration is a crucial aspect of any athlete’s diet, and soccer players are no exception. Proper hydration can help improve performance, prevent cramping, and reduce the risk of injury. Here are some tips to help you stay hydrated:

  • Drink water often: if you are participating in intense exercise, drink at least 8 or more glasses per day.
  • Electrolyte drinks: Electrolyte drinks can be a good option for athletes who are sweating heavily or playing in hot weather, as they can help replenish fluids and minerals lost through sweat.
  • Monitor urine color: Use the color of your urine as a guide to determine whether you are hydrated. Clear or pale yellow urine is a sign of proper hydration, while dark yellow or amber-colored urine can indicate dehydration.
  • Hydrate after exercise: Drink plenty of water before, during, and after exercise to maintain proper hydration levels.


There you have my easy 7-day meal plan for athletes, most especially footballers. Meal planning is important for soccer players looking to optimize their performance on the field.

However, players can ensure that they are getting the right balance of macronutrients to fuel their bodies and enhance their athletic performance with my 7-day meal plan.

In addition to meal planning, grocery shopping tips and ideas for meal prep can help players make healthier choices, healthy meals, and snacks available.

Finally, staying hydrated is key for soccer players, and following the recommendations for fluid intake can help them stay at the top of their game.