Football: Meal plan for children aged 12

Daily meal plan for a 12-year-old child, 150 cm tall, weighing 36.5 kg, who plays soccer daily for 90 minutes . This plan takes into account the increased energy needs of the sport, ensuring healthy growth, energy for training, and good recovery.

Estimate around 2200–2500 kcal/day , focusing on carbohydrates (~50-55%), proteins (~15%), healthy fats (~30%) and good micronutrients.

🥣 Daily meal plan

✅ Breakfast (07:30–08:00)

• 1 cup of oatmeal (40 g oats, semi-skimmed milk, sliced banana, cinnamon)
• 1 boiled or scrambled egg
• 1 glass of semi-skimmed milk or calcium-enriched plant-based drink (~200 ml)

✅ Morning snack (10:30)

• 1 unsweetened plain or Greek yogurt
• 1 small bread roll with fresh cheese or turkey ham
• 1 piece of fruit (e.g. apple or pear)

✅ Lunch (1:00 PM)

• Vegetable soup (potato, carrot, zucchini, broccoli)
• Main course: rice or pasta (80 g raw) + chicken breast (100–120 g) or fish + sautéed vegetables or salad
• 1 small cup of cut fruit (e.g. melon, mango, strawberries)

✅ Pre-workout snack (4:30–5:00 PM)

• 1 mixed bread with tuna paste or peanut butter
• 1 banana or other energy fruit
• Water

✅ During training (hydration)

• Water or homemade isotonic drink (water + pinch of salt + natural orange juice)

✅ Dinner (8:30 pm)

• Vegetable soup
• 2-egg omelet or grilled fish
• Boiled potato/rice + vegetables (carrots, peas, green beans)
• 1 small bowl of fruit

✅ Supper (if necessary, 10:00 pm)

• 1 glass of milk or natural yogurt
• 2-3 Maria biscuits or whole-wheat toasts

⚽️ Important notes for athletes

• Always ensure adequate hydration (water before, during and after training).
• Do not skip meals.
• Vary the type of protein (meat, fish, eggs, legumes).
• Include nuts (almonds, walnuts) in small quantities in snacks, if well tolerated.
• Avoid excess processed foods, soft drinks and sweets.