Protein
Eggs, chicken, turkey, fish, lean beef, Greek yogurt, milk, beans, and other family staples can support growth and recovery.
Carbohydrates
Rice, potatoes, oats, pasta, breads, cereals, and fruit provide energy for school, training, and games.
Fruits + Vegetables
Use a variety of colors across the week for vitamins, minerals, fiber, and overall health.
Calcium + Vitamin D
Milk, yogurt, cheese, fortified alternatives, and appropriate foods help support growing bones.
Hydration
Drink water regularly throughout the day, not only when practice begins. Longer hot sessions may call for electrolytes.
Recovery
After hard sessions, combine carbohydrate, protein, fluids, and adequate sleep instead of relying on supplements.
Growth-first approach: This is not a calorie-restriction or bodybuilding diet. A growing 13-year-old should eat enough to support normal development, school, sports, and recovery. Individual medical, allergy, digestive, or growth concerns should be discussed with his pediatrician or a registered sports dietitian.
7-DAY SAMPLE
MEAL PLAN
Portions should match hunger, training load, and growth. Water is the default drink; milk can also be useful with meals if tolerated.
Monday • Speed Day
Eggs, oatmeal with berries or banana, milk or water.
Turkey or chicken sandwich, fruit, yogurt, water.
Banana + peanut butter toast or yogurt + granola.
Chicken, rice, green beans, fruit.
Greek yogurt with berries or cereal with milk.
Tuesday • Strength Day
Egg and cheese breakfast sandwich, fruit, milk.
Rice bowl with chicken, vegetables, fruit.
Applesauce + pretzels or banana.
Lean beef or steak, potatoes, spinach or green beans.
Peanut butter toast + milk.
Wednesday • Recovery Day
Whole-grain cereal, milk, eggs, berries.
Chicken wrap, carrots or green beans, fruit.
Yogurt + fruit or cheese + crackers.
Salmon, sweet potato, vegetables, fruit.
Oatmeal with banana and cinnamon.
Thursday • Agility + Routes
Oatmeal, eggs, apple or orange.
Turkey sandwich, baked potato or pretzels, fruit, yogurt.
Banana + granola bar.
Chicken pasta, side salad or vegetables, fruit.
Milk + cereal or yogurt.
Friday • Strength Day
Eggs, whole-grain toast, fruit, milk.
Chicken and rice, peas or green beans, fruit.
Fruit + yogurt or peanut butter toast.
Lean burger or steak, potatoes, vegetables.
Greek yogurt + granola.
Saturday • Skill Day
Eggs, pancakes or waffles, fruit, milk or water.
Banana or applesauce + water.
Chicken or turkey sub, fruit, yogurt.
Salmon or chicken, rice, vegetables.
Fruit smoothie made with milk/yogurt.
Sunday • Rest Day
Eggs, oatmeal, fruit.
Chicken, rice or potatoes, vegetables.
Fruit + cheese, yogurt, or nuts if tolerated.
Family meal with protein, carbohydrate, vegetables, and fruit.
Milk + whole-grain cereal or yogurt.