The ultimate seven day food diary for any sports player

avatar

Posted by Shaun Ward - 12 September, 2017

header-picture

The needs of every athlete are different. Differences in gender, weight, training status, type of sport, genetics, and body composition goals are the main determinants of energy intake and nutrient requirements. Not to mention individual intolerances and allergies.

This food diary is going to be based on the requirements of the general athlete. The diet listed below is based off the typical male football player, 80kg body weight, who partakes in 3 training sessions (gym and/or sports training) and 1 competitive match per week.

To adjust to other types of individuals needs then use a multiplier based on the food weights used in the diary:
Female - Food Weight x0.85
For each +5kg bodyweight - Food Weight x1.05
For each -5kg bodyweight - Food Weight x0.95

Day 1, 4 and 7 - Rest Days

Meal 1
Oat and Blueberry Cereal
Oats - 100g
Low fat Milk (cow, goats or soy) - 250ml (1g = 1ml)
Blueberries - 50g
Add cinnamon and stevia if preferred

And

Fruit Smoothie
Apple juice (not from concentrate) - 250ml
Strawberries - 75g
Banana - 75g
Add ice cubes as preferred to adjust consistency

Nutritional information - 676 calories, 117 carbohydrates, 12 grams fat, 25 grams protein, 14 grams fibre.

Meal 2
Chickpea Rice
White rice - 120g
Chickpeas - 50g
Vegetable oil - 10g
Vegetable stock - 10g (for approx ~200ml liquid)
Green beans - 50g

Heat the oil in a medium skillet over medium-low heat. Add the onions, season with salt and pepper and cook until the onions are dark brown and caramelized, about 10 minutes. Stir in curry powder and garlic and cook for 30 seconds. Pour in the vegetable stock and stir to scrape up all the brown bits in the pan. Add the chickpeas and green beans, and optionally a squirt of sriracha. Bring to a boil, reduce the heat and simmer for 10 minutes. Taste and adjust the seasoning.Serve the curry over the rice, and garnish with cilantro.

Nutritional information - 711 calories, 140 grams carbohydrate, 7 grams fat, 22 grams protein, 16 grams fibre.

7-day-food-diary-rest-days.jpg

Meal 3 + 5 - Snacks 
Protein shake
Protein powder (whey or soy) - 30g
All-natural peanut butter - 15g
Add 350ml water

Nutritional information (per each meal) - 218 calories, 8 grams carbohydrate, 10 grams fat, 24 grams protein, 1 gram fibre. 

Meal 4
Chicken Stir-Fry
Skinless chicken breast (dry weight) - 200g
Spaghetti (dry weight) - 150g
Parmesan cheese - 20g
In a large skillet, cook chicken and onion until onion is tender.Remove chicken from skillet and keep warm. Add tomatoes, basil, garlic, and pepper to skillet.Boil the spaghetti.Return chicken to pan and add spaghetti. Mix ingredients. Sprinkle with Parmesan and serve.

Nutritional information - 826 calories, 108 grams carbohydrate, 10 grams fat, 76 grams protein, 5 grams fibre.

Total

2649 calories, 381g carbohydrate, 45g fat, 171g protein, 37 grams fibre.


Day 2, 3 and 5 - Training days

Meal 1
Oat and Strawberry Cereal
Oats - 100g
Low fat Milk (cow, goats or soy) - 250ml (1g = 1ml)
Strawberries - 50g
Add cinnamon and stevia if preferred

And

Peanut Butter Toast
100% Whole wheat bread - 2 slices
All-natural peanut butter - 30g (15g each)

Nutritional information - 895 calories, 122 grams carbohydrates, 27 grams fat, 41 grams protein, 19 grams fibre.

Meal 2
Sweet Potato Salad
Sweet potato (uncooked and peeled weight) - 400g
Olive oil - 15g
Maple syrup - 15g
Preheat oven to 390F (200C) and line a baking sheet with parchment paper.
Toss sweet potato chunks (after peeling and cutting) with 1 tablespoon of olive oil and optional spices. Spread on lined baking sheet and bake in oven for 25-35 minutes until roasted. Remove sweet potatoes from oven and cool at room temperature. Meanwhile, prepare to dress by mixing shallots/spring onions (1 medium sized), scallions, spinach, chives, vinegar, and maple syrup. Toss sweet potatoes with dressing, garnish with chives and serve.

And

Mango pieces
Mango - 200g

Nutritional information - 672 calories, 124 grams carbohydrate, 16 grams fat, 8 grams protein, 15 grams fibre.

7-day-food-diary-training-day.jpg

Meal 3 + 5 - Snacks 
Protein shake
Protein powder (whey or soy) - 30g
All-natural peanut butter - 15g
Add 350ml water

Nutritional information (per each meal) - 218 calories, 8 grams carbohydrate, 10 grams fat, 24 grams protein, 1 gram fibre.

Meal 4 - pre-training meal
Avocado Toast
100% whole wheat bread - 2 slices
Avocado - 75g
Toast bread in the oven or toaster. Top with ripe avocado and use a fork to smash. Top with red pepper flake. Eat, repeat, enjoy!

And

Banana
Banana - 200g

Nutritional information - 506 calories, 77 grams carbohydrates, 18 grams fat, 9 grams protein, 14 grams fibre.

Meal 6
One-pan tikka salmon with rice
Salmon fillets (skinned) - 250g
Natural low-fat yoghurt - 75g
Basmati rice (uncooked weight) - 100g
Pomegranate seeds - 30g
Curry paste - 15g


Combine the curry paste with yoghurt. Season the salmon and smear the yoghurt paste all over the fillets, then set aside. Add the onion to a lightly heated pan. Boil the kettle. Cook the onion for 5 mins to soften, and stir in the remaining curry paste then cook for 1 min more. Add the turmeric and rice, season well and give everything a good stir. Pour in 800ml water from the kettle. Bring to a boil, and simmer for 15 mins. Cover with a lid, lower the heat to a gentle simmer and cook for 15 mins more. Uncover the rice and give it a good stir. Put the salmon fillets on top of the rice and re-cover the pan. Turn the heat to its lowest setting and leave undisturbed for 15-20 mins more until the salmon and rice are perfectly cooked. Scatter over the pomegranate seeds and coriander, and serve with the yoghurt.

Nutritional information - 940 calories, 94 grams carbohydrate, 36 grams fat, 60 grams protein, 5 grams fibre.

Total
3449 calories, 433 grams carbohydrates, 117 grams fat, 166 grams protein, 55 grams fibre.

Day 6 - Match day
Repeat meal plan for training days. However, also add in intra workout nutrition (to sip on throughout the match).

Intra-workout

7-day-food-diary-match-day.jpg

Lucozade
Lucozade sport (any flavour, not the low-calorie version) - 750ml

Nutritional information - 192 calories, 48 grams carbohydrates

Total
3641 calories, 481 grams carbohydrates, 117 grams fat, 166 grams protein, 55 grams fibre.

Topics: Nutrition


Recent Posts

Pitchero clubs recognised at the National Rugby Awards

read more

Music playlists for sport: Chill out before a big game or training session

read more

10 Premier League talents who started their careers in Non-League

read more