Create a football nutrition plan – free in 3 minutes

No more guesswork at the dinner table: Enter your age, training week, match day and preferences – the nutrition plan generator builds your personal football nutrition plan in 3 minutes. Science-based (40+ studies, incl. the UEFA Expert Group Statement 2021), easy to stick to in everyday life – and as a PDF for the fridge. Free, no login.

What’s in your football nutrition plan

• 📅 7-day weekly plan: Breakfast, lunch, dinner and snacks – tailored to your training days and your age.
• ⚽ Matchday timeline: What to eat and drink, and when – from the evening before to the final whistle.
• 💧 Hydration calculator: How much you should drink on training days, match days and rest days.
• 🛒 Shopping list: Everything for the week on one list – to tick off while you shop.

How it works

1. Answer the questions: Age, training week, match day and food preferences – takes less than 3 minutes.
2. Generate your plan: The generator builds your personal nutrition plan – science-based and easy to stick to.
3. Save the PDF and put it into practice: Print it, stick it on the fridge, deliver on the pitch.

Why nutrition makes the difference in football

Nutrition is the most underrated performance factor in youth football: if you train on an empty tank, you give away acceleration, concentration and recovery. Losing just 2% of your body fluids noticeably costs you sprint power. The basics – the plate model, the matchday schedule, hydration rules and the 5 most common mistakes – are covered in our big guide: Nutrition for young footballers – the complete guide for youth players & parents.

For parents: transparent and age-appropriate

The nutrition plan is designed for youth players: no diets, no calorie counting for children, no supplement recommendations for under-18s – just everyday meals the whole family can enjoy together. If you’d like personal support, you’ll find it in our nutrition coaching for footballers.

The perfect pair: training plan + nutrition plan

Food is half the battle – training is the other half. Create your matching personal weekly plan with the football training plan generator. Both generators are part of the online training program #LevelUpYourGame: 18 chapters, 68 video lessons, a tactics school with a former FC Bayern analyst and a personal WhatsApp coach – one-time payment from CHF 147, no subscription, lifetime access.

→ Discover the full #LevelUpYourGame program

FAQ about the football nutrition plan

How much does the nutrition plan generator cost?

Nothing – the generator is free and works without a login. In 3 minutes you’ll have your plan as a PDF.

What age is the nutrition plan suitable for?

For all youth age groups. The recommendations are graded by age – with no calorie counting for children and no supplements for under-18s.

What should a footballer eat before a match?

The last big, carbohydrate-rich meal 3 hours before kick-off, then a banana or white bread with honey plus water 60–30 minutes before. You’ll find the complete matchday schedule in the nutrition guide – and personalized in your generated plan.

Is the nutrition plan science-based?

Yes – it’s based on more than 40 scientific sources, including the UEFA Expert Group Statement on Nutrition in Elite Football (2021) and ISSN Position Stands, combined with hands-on coaching experience from more than 800 players since 2017.

What’s the difference from the version in the program?

The free version shows you the tool. In the #LevelUpYourGame program, the generator is connected to the complete nutrition guide, the training plan generator and your personal WhatsApp coach – for the full 360° approach.

This plan does not replace individual medical or dietary advice.