Sample Footballers Meal Plan

Sample Footballers Meal Plan:

(If you want to improve your confidence on the pitch, make sure you read the full article)

If you want to perform at a top level and reach your genetic potential, you need to fuel yourself properly.

If you don’t know that by now, I’m glad you’ve stumbled across this article.

Proper nutrition will help your mind and body perform at a top level.

There is so much competition nowadays in the football world.

Everyone wants to perform better and make money playing the beautiful game..

But, it’s certainly not easy.

So, you have to ask yourself. “How can I do everything in my control to improve my performance on the pitch?”

A disciplined nutrition approach is definitely one of those things. You almost certainly control everything you put in your mouth (I would hope at least ;))

With that being said, every little inch and margin that you can get over your competition is key for you to reach your ultimate potential and perform better than the person next to you.

Can You Eat a Hamburger and Fries?!

Most of the time, you would rather have the hamburger and the fries rather than the grilled chicken, the string beans and the brown rice.

When my 1-on-1 Online Clients tell me they struggle with food choices, I always try to take them to the future.

I tell them to ask themselves, “how will I feel after eating this? Will I be able to train/play at 100%?”

Yes, I’m sure a small percentage of people can perform well on a hamburger and fries, but most will perform better on the grilled chicken, veggies and brown rice. As I always, say experiment with different foods and “find foods” that make you feel, look and perform your best.

 

The Sustainable Approach:

I am not saying that you can never eat a hamburger and fries..

I actually encourage it!

I don’t think it’s a sustainable approach to completely cut out foods you love. You should be able to include them in your diet in moderation.

If you can’t do that, you will never be able to sustain your results long-term, which should be your goal.

Eat healthy and have your cake, too! 

The 80-20 Rule:

This is a key rule that I love to establish because you don’t have to eat 100% healthy all the time. It is perfectly okay to eat what you love with people you love and not worry about ruining your progress.

If you eat a brownie sundae with some ice cream once in a while, it doesn’t mean you “went off” your diet. 

You don’t have to follow a strict diet 100% of the time.

Following the 80/20 rule is a healthy, less-restrictive eating option that doesn’t feel like a diet. 

Eating 80/20 is more “real-life” and easier to follow than other diet plans because it allows you to enjoy your favorite foods in moderation while eating healthy at the same time.

80% of the Time- Eat according to your goals.

Proper fueling through certain nutrition measures is very important to feel, perform and look your best.

Your organs, tissues and cells are made up of all the food, and liquids you’ve consumed throughout your whole life.

20% of the Time- Eat What You Love

Eat what you love with people you love 20% of the time and I guarantee your “diet” will be more sustainable and be much better for you in the long term.

 

A Sample Meal Plan:

I have been asked many times throughout social media for a “meal template/meal plan” for footballers.

Personally, I am not a fan of meal templates or meal plans whatsoever because they are very unrealistic and life tends to “get in the way.”

Nutrition should fit into your life. It shouldn’t take over your life.

I don’t think it’s realistic at all to weigh your food, measure your food and eat chicken, rice and broccoli out of Tupperware’s your whole life.

I believe in a sustainable approach through easily implementable practical principles.

With that being said, it may be helpful for you to see a sample footballer’s diet.

Below is a “sample meal plan” for footballers:

Please keep in mind that portion size depends on your goals and should be tailored specifically to your goals and training level for the day and the day after.

Remember, the harder you train, the more protein and carbohydrates you need!

BREAKFAST:

Protein + Fat:

Scrambled eggs (2-4 Whole Eggs) cooked in Extra Virgin Olive Oil

Carbohydrates:

1-2 pieces of wholegrain toast (if you can tolerate gluten). If not, go for ½-1 Cup of Oatmeal.

-One piece of fruit (berries are preferred)

LUNCH:

Protein + Fat:

6-10 Ounces of Salmon

½ Avocado

Carbohydrates:

1 Small/Medium Sweet Potato

Micronutrients: 

-1-2 cups Vegetables (frozen or fresh)- try to make it as green as possible or you can make yourself a salad.

 

As Promised, Here It Is:

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DINNER:

Protein + Fat:

250g (8oz) lean steak cooked in Coconut Oil or 100% Organic Grass-Fed Butter

Carbohydrates:

½-2 Cups of Brown Rice

Micronutrients:

2-3 servings of mixed roast vegetables (peppers, red onions, garlic, asparagus, tomatoes) plus salt, pepper, herbs.

SNACKS:

-Almonds

-Cashews

-Walnuts

-Dates

-Hummus with Vegetables

-Low-Sodium/Grass Fed Beef Jerky

-Fruit with nut butter

 

 

Specific Meal Plan Tailored to You:

I hope this article can help you tailor a specific meal plan to you and your goals.

If not, and you would like some help, you can apply to 1-on-1 Online Coaching program where I will take full control of your nutrition and tell you what to eat and when the best time it is to eat it according to your goals and training schedule.

You will send me a 3 Day Meal Diary so I can get an idea of your relationship with food and what you are currently eating, and I will “edit” it in a way that’s sustainable for your goals and lifestyle, so you can be consistent for the rest of your life.

In order to keep you accountable, you will add me on snapchat, and snap me every single meal you eat.

Trust me, it’s not easy, but if you want to completely change how you look, feel and perform, it could be for you.

My buddy is a Real Estate Investor in New York and wanted to gain some muscle and lose some body fat in the process. We did this, while allowing him to still eat his favorite foods once in a while, so we could make this sustainable.

His 2 Year Transformation:

If you think you would be a good fit, apply here: