Meal Suggestions
Some meal suggestions for breakfast, lunch and dinner on training and match days, and on rest days. Portions vary with the person, the training load and goals.
Training and Match Day
For a pre-game meal, eat about 2–4 hours before activity. Choose a lower-fat meal with carbohydrate and protein.
Breakfast
- Porridge with seeds and berries
- Muesli with yogurt and fruit
- Egg, banana and oat pancakes
- Scrambled eggs on brown bread
Lunch or Dinner
- Pasta with chicken
- Turkey or chicken stir fry with rice
- Cod, sweet potato and green beans
After Training or a Match
Try to eat within an hour after activity.
- Pasta with chicken; stir fry; or salmon, sweet potato and green beans
- Homemade burger and chips; spaghetti bolognese; or chicken curry with rice
- Potatoes with ham or turkey and vegetables
Rest Day
Breakfast
- Eggs with avocado
- Greek yogurt, berries and flax seed
- Omelette or smoothie
Lunch and Dinner
- Chicken, turkey or tuna salad
- Beef stir fry, vegetable soup with tuna, or frittata
- Meat, fish or beans with fruit and vegetables