Football: Weekly meal plan for 12-year-old children
Complete weekly meal plan for a 12-year-old girl, 150 cm, 36.5 kg, who trains soccer daily (90 min per training session).
This plan is designed to provide sufficient energy for growth, sports performance and recovery, distributed in ~2200–2400 kcal/day (adjustable according to appetite and actual needs).
🥗 Weekly meal plan — 12-year-old girl, daily soccer
Below is a table for 7 days, with approximate quantities in grams/ml, for your convenience.
| Day | Breakfast | Morning snack | Lunch | Pre-workout snack | To have lunch |
|---|---|---|---|---|---|
| Monday | 40 g oats + 200 ml milk + 1 small banana + cinnamon + 1 boiled egg | 1 natural yogurt + 1 50g bread with fresh cheese + 1 apple | Vegetable soup + 120 g grilled chicken + 80 g rice + broccoli + 1 cup mango (~100 g) | 1 bread 50g/ tuna paste + 1 banana | Soup + 120g grilled fish + 150g sweet potato + green beans |
| Tuesday | 1 cup natural yogurt (~150 g) + 30 g granola + strawberries + 1 slice of whole wheat bread 50 g/ peanut butter | 1 loaf of 50g turkey ham + 1 small pear | Vegetable soup + 120 g minced meat (beef/turkey) + 80 g pasta + tomato salad + cucumber + 1 kiwi | 1 small wrap with cheese and ham + 1 banana | Soup + 2 scrambled eggs + 150g potatoes + spinach |
| Wednesday | 2 slices of bread 50 g/ cheese + 200 ml milk + 1 small banana | 1 Greek yogurt + 1 small handful of walnuts (10 g) | Vegetable soup + 120 g baked chicken + 80 g brown rice + broccoli + 1 cup melon (~100 g) | 1 bread with peanut butter + 1 small pear | Soup + 120g baked fish + 80g rice + peas |
| Thursday | 40 g oats + 200 ml milk + grated apple + cinnamon + 1 scrambled egg | 1 small bread 50 g/ cheese + 1 natural yogurt | Soup + 120g grilled turkey + 150g sweet potato + sautéed vegetables + 1 small orange | 1 small wrap with tuna paste + 1 banana | Soup + omelet 2 eggs + brown rice 80g + salad |
| Friday | 1 cup natural yogurt (~150 g) + 30 g granola + strawberries + 1 slice of whole wheat bread 50 g/ butter | 1 loaf of bread 50g/ham + 1 small apple | Soup + homemade burger 120 g (beef/turkey) + rice 80 g + green beans + 1 cup pineapple (~100 g) | 1 bread 50g/ peanut butter + 1 banana | Soup + 120g grilled fish + 150g mashed potatoes + spinach |
| Saturday | 2 slices of whole wheat bread 50 g/ cheese + 200 ml milk + 1 small banana | 1 natural yogurt + 1 small pear | Soup + roast chicken 120 g + brown rice 80 g + lettuce salad + tomato + 1 kiwi | 1 small wrap with cheese and ham + 1 banana | Soup + 2 scrambled eggs + 150g potatoes + vegetables |
| Sunday | Homemade pancakes (2 medium: ~50 g oat flour + egg + banana) + 200 ml milk | 1 small bread with peanut butter + 1 apple | Soup + 120 g baked fish + 80 g rice + sautéed vegetables + 1 cup watermelon (~100 g) | 1 wrap with tuna paste + 1 banana | Soup + 120g grilled chicken + 150g sweet potato + green beans |
📌 Important notes
✅ Soup should always be included (rich in vegetables);
✅ Fruits vary to ensure different vitamins and minerals;
✅ Proteins (chicken, fish, eggs, lean meat) can be alternated;
✅ You can adjust quantities according to her hunger (these are approximate averages);
✅ You should drink plenty of water throughout the day , especially before, during and after training.
