Download Healthy Meal Plans for Soccer Players: Breakfast, Lunch, and Dinner Ideas and more Study notes Nutrition in PDF only on Docsity!
Nutrition for Soccer Meal Plans
Breakfast Below is an example of some healthy breakfast ideas that are quick and easy to prepare and allow players the energy required for morning games or sessions. Below is a list of breakfasts that are consumed in many households and may be perceived as healthy options but in fact are not beneficial for players in the morning. Good Breakfast Foods
- Oatmeal and Honey
- Greek yoghurt and Fresh fruit
- Bran Flakes and Fresh fruit juice
- Peanut butter or Honey on toast (wheat bread) 5.Omlette or scrambled egg with avocado Bad Breakfast Foods
- Cereal Bars
- Bagel with cream cheese
- High sugar cereals (Cheerio’s, Lucky Charms, Coco Rocks ect)
- Doughnuts, Pancakes or sweet pastries 5.Fried breakfast sandwich
Lunch Below is an example of some healthy lunch ideas that are quick and easy to prepare and allow players the energy required for afternoon games or sessions. Below is a list of meals eaten at lunch consumed in many households that may be perceived as healthy options but in fact are not beneficial for players at lunch. Good Lunch Foods Chic’ Penne – Chicken, whole wheat pasta, broccoli and black pepper. The Hawaiian Chicken Wrap – Whole wheat tortillas, chopped spinach leaves, crushed canned pineapple, diced cooked chicken, low fat mayonnaise, onion, garlic and chili. Turkey Sliders – Ground turkey extra lean, large egg, brown rice, chopped yellow onion, celery, garlic, spinach leaves, black pepper and small wheat rolls. Stir Fry Fajita Chicken – Cooked brown rice, canola oil, diced onion, cooked chicken strips, red pepper, corn, canned tomato, diced green chili pepper and garlic powder. Sloppy Joe’s Beef Burgers – Slow cooked brisket, green pepper, jalapeno pepper, diced tomatoes, chili powder, onion gravy from brisket and whole wheat buns. Bad Lunch Foods Energy Bars – Made with enriched white flour and fructose corn syrup and sugar and can be high in saturated fat. Some packaging can be very deceiving. Opt for a whole grain bar with plenty of fibre. Convenience store pre mad sandwiches – Most premade sandwiches contain unhealthy conservatives to make them last as long as possible Before going off. Muffins – Made from enriched flour, sugar and butter which will cause you to crash due to their high glycaemic index. Large Baked Potato – Healthier than fried potato however baked potatoes have a high glycaemic index which will quickly increase your blood sugar levels followed by a quick drop. This will cause you to become physically and mentally tired. Bagels – White flour and sugar content raised your blood sugar quickly followed by a crash. Try mini whole wheat bagels!
