Having a Daily Meal Plan is Essential for Success

An athlete needs to eat well for both health and well being, and for sporting performance.  Planning ahead with a weekly meal planner can take the hassle out of deciding at the last minute what is for your next meal.  It also helps to check that you are eating enough of each food group to obtain the fuel and nutrients that you need.

To compile your meal plan you need to be aware of the following:

Each day’s intake should be spread throughout the day in the form of meals.  Those athletes who have a higher energy intake requirement will need to add snacks to their meal planner.  Snacks are a great way of adding extra energy and nutrients to your intake and they can also help to avoid feelings of hunger.

A weekly meal planner should be based around these food groups; grains, vegetables, fruit, milk, meat and beans, oils and discretionary calories. It should also include what fluids that you will drink.   Whether you are looking for a 7 day meal plan or a 14 day meal plan as you get started here is a good one for you to consider.

Day/Meal Breakfast Snack Lunch Snack Dinner


Oats with yogurt and fresh berries

Banana on toast

Brown roll with tuna and salad plus a piece of fruit

Yogurt and fruit salad

Grilled chicken with steamed vegetables and rice


Poached egg on wholegrain toast with a banana

Fruit smoothie with milk

Chicken salad sandwich with a piece of fruit

Cereal bar and a piece of fruit

Steamed fish with salad (plus seeds) and quinoa


Muesli with milk and fruit salad

Dried fruit and nut mix

Roast vegetable salad with feta cheese and walnuts

Bran and apple muffin

Steak sandwich with crusty bread and salad


Oats with yogurt and peaches

Banana on toast

Homemade burger with grilled patty, burger bun and salad

Fruit smoothie with milk

Spaghetti Bolognese with steamed vegetables


Scrambled eggs on wholegrain toast with grilled tomatoes and mushrooms

Cereal bar and a piece of fruit

Homemade pizza on pita bread with lean meat and vegetables

Bran and apple muffin

Lentil curry with rice and steamed vegetables


Weetbix with milk and kiwifruit

Fresh fruit

Bean salad with a bread roll and a piece of fruit

Dried fruit and nut mix

Tuna pasta with salad or steamed vegetables


Baked beans on toast with orange juice

Fruit smoothies with milk

Turkey salad sandwich with a piece of fruit

Yogurt and fresh fruit

Chicken noodle stir fry with vegetables

It is important to note that depending on your gender, age, height, weight and activity level your portion sizes will be different.  A well planned meal planner is an essential part of a healthy diet for any athlete.   It allows an athlete to create tasty meals and add variety throughout the week and also takes away the hassle of choosing meals at the last minute.  If you feel you need additional information you can also check out the My Pyramid website.

As always if you have some sort of medical issues please check with your doctor first before changing your diet.

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