Footballers Diet Plan: What Do They Eat To Be Fit?

Snehil Sharma

Snehil Sharma
May 2023

2 min read
footballer diet plan

Table of content

Are you a footballer, or do you have the strength of a football player? Well, to be a footballer it is first important to know what should be included in the footballers diet plan.

Don’t worry, you’ve stumbled across this informative blog, which will let you know what to consume to get a pro footballer body.

Footballer meals are all about getting the body going and boosting metabolism. Whenever highly talented and well-trained players meet in a football game, the margin between losing and winning is small. However, the only difference is the strength and effort they put into their game. But in all these strengthening and upgrading their game, it depends only on the factor, i.e., the food choice they made.

If you want to have physics and strength like a footballer, then it makes no sense to practice and train hard while ignoring the benefits that follow from the right food choices! Thus, a well-balanced diet made of natural foods rich in valuable nutrients is the best performance enhancer you can use.

So, in this informative blog, let’s first analyze the basics of a footballer diet plan and then prepare a proper diet chart for you.

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Nutritional Values Of Footballers Diet Chart

Footballer diet plans had different nutritional values as compared with those of other athletes. Generally, professional footballers can burn between 1500 and 2000 calories. Thus, according to this, female footballers should be looking to consume 2400–3240 calories. Whereas, a male footballer diet chart should consume 3200–4320 calories a day.

The perfect diet for a footballer is one that is high in calories and balanced in nutrients. Due to the high physical strength of the footballers, they must consider highly nutritional foods.   

However, in many studies, it is suggested that it would be the perfect diet plan for a football player that consists of 50–60%  carbohydrates, 30–40%  proteins, and 20–30%  healthy omega-3 fatty acids.

However, these numbers can be altered depending on the training load for the day.

Benefits Of Including Footballers Diet Plan

So, let’s have a look at the health advantages of including a young footballer diet plan:

  1. Eating a healthy, balanced diet helps to refuel your energy system. Also, it allows you to train(gyming) and play at a higher intensity for longer.
  2. Moreover, proper nutrition can help you reach weight loss or gain targets.
  3. Thus, consuming the correct foods boosts your immune system, preventing colds and flu throughout the season.
  4. Additionally, proper fueling can dramatically improve your performance (physical strength).
  5. Delays fatigue, which is one of the ultimate goals of our workouts, so we can stay energized for longer.
  6. Also, can protect you against injury.
  7. Moreover, enhances our concentration levels.

Foods That Are Must In Meal Plan For Football Player Diet Plan

In this part of the blog, let’s classify different foods that fit perfectly into a footballer’s diet. Thus, let’s divide those foods into three categories in regard to their primary macronutrient.

  1. Protein Rich Foods

So, let’s share the list of protein-rich foods that can be included in a young footballer’s diet plan:

  • Lean Chicken
  • Turkey
  • Lean Beef
  • Beans
  • Lean Pork
  • Eggs and egg whites
  • Fish (salmon, tuna, etc.)
  • Lentils
  • Roasted chickpeas
  • Peas
  • Tofu
  • Quinoa
  • Cottage Cheese
  • Fat-Free Milk
  • Fat-Free Greek Yogurt
  • Protein Supplement
  1. Carbohydrate Rich Foods (Simple and Complex)

However, there are many simple carbohydrates that have a bad reputation in the sports and health industries and have been heavily linked to processed sugar. However, they are such an important macronutrient in a footballer’s diet. So, now, let’s take a look at some foods rich in simple and complex carbohydrates that can be included in the meal plan for football player diet chart.

a) Simple Carbohydrates

  • White Rice
  • Potatoes
  • White bread
  • Tortillas
  • Fruit
  • Processed Sugar
  • Organic Honey
  • Black Chocolate
  • Fruit Juice
  • Fat-Free Milk
  • Chocolate Milk

b). Complex Carbohydrates

3. Healthy, Omega-3 Fats

  • Avocados
  • Olive/Vegetable Oil
  • Fatty Fish (i.e., Salmon, Sardines, etc.)
  • Walnuts
  • Almonds
  • Chia Seeds
  • Flax Seeds
  • Fish/Cod Liver Oil Supplement

How To Prepare A Professional Footballers Diet Plan

  1. Firstly, you have set calorie and macronutrient intake goals for the day, week, or month.
  2. Secondly, create at least 2-3 options for each meal or snack (breakfast, lunch, dinner, snacks) that meet needs and preferences.
  3. Thirdly, select portions that fit the caloric and macronutrient goals of the day.
  4. Finally, execute your diet plan.

Best Meal Plan For Football Players: A Sample Plan With 2+ Meal Options

So, here, we are sharing the best diet plan for football players.

Please Note: This meal sample is a generic diet chart of a footballer playing for you. If you want a customized diet plan, then please contact our experts and dietitians for proper guidance.

  • Breakfast

 1 – Greek Yogurt Bowl

  1. 220gm of Greek yogurt (fat-free)
  2. A handful of mixed berries
  3. 1 medium-sized banana or 50m of oats
  4. 1-2 tsp. of chia seeds
  5. Cinnamon

2- Scrambled Eggs On Toast

  1. 3 medium-sized eggs (use egg whites for a low-calorie breakfast)
  2. 1 slice of whole wheat brown bread
  3. Any seasonal fruit of choice (small bowl)
  • Lunch

1 – Sweet Potatoes And Chicken Breast

  1. 1 sweet potato, 2–3 medium potatoes
  2. 200gm Chicken Breast
  3. Medium Sized Salad with Vegetables of Choice

2 – Rice And Fish (Salmon)

  1. 2 cups of white or brown rice (or mixed)
  2. Salmon Fillet (1 Piece)
  3. Medium Sized Salad with Vegetables of Choice
  • Dinner

1 – Omelette And Sweet Potatoes

  1. 3 medium eggs (omelet)
  2. A Handful of Spinach
  3. 1 sweet potato, 2–3 medium potatoes
  4. Small salad or bowl of fruit

2 – Vegetable Soup

  1. 100-200 ml vegetable soup
  2. 1 slice of whole wheat bread
  • Snacks
  1. Natural Protein

2. Dried fruit (simple carbs)

3. Nuts and seeds (healthy fats)

4. Smoothies

5. Sandwiches

6. Fruit

7. Salads

Summary On “Footballers Diet Plan.”

Combining a diet chart of footballer players and maintaining this meal plan is not an easy task. However, in time, you will be able to reach a level where you will no longer need to monitor and follow your calorie and macronutrient intake.

In other words, you will be able to perfectly combine self-awareness and knowledge and easily adjust your nutrition appropriately.

Finally, never be afraid to ask for help from a specialist, e.g., a dietitian or high-performance nutritionist. So, always be ready to ask whatever question you have in mind.

Weight Loss Transformation

Today’s weight loss transformation is a story of a successful woman who went to M from XXL. It is not just a story about a woman who has lost weight but an inspiration for all of us. Especially who think, weight loss is not possible if you get obese or aged. So, let’s learn and get motivated by her success story and take a step towards a healthy life.

Fun Fact

A heads-down transformation story coming your way! Pincky from Mumbai lost a whooping 14.6 kg in just 90 days!!! So, wish to read about the amazing transformation? Read To Know More.

Frequently Asked Question

What Is The Best Diet For A Football Player?

Choosing a variety of whole grain pieces of bread, rice, potatoes, fruits, and vegetables ensures these players are not only getting the carbs necessary to perform but essential vitamins, minerals, and fiber, which have a slew of important functions. In particular, these help to decrease inflammation and support recovery.

What Do Footballers Consume For Breakfast?

A typical breakfast for NFL players includes the following foods:

  • Egg whites.
  • Oatmeal.
  • Fresh fruit.
  • Whole grain cereal.
  • Whole grain toast.
  • Omelets with sautéed vegetables.
  • Yogurt.

How Much Water Should A Footballer Drink Per Day?

A Footballer should drink at least 3-4 liters of water per day to stay hydrated. They may need to drink more water during hot and humid weather or during intense training sessions.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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