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Help with a strict diet plan for a female soccer college athlete

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Updated about 22 hours ago
Created August 24, 2014 at 12:13 AM

I was wondering if someone could help me create a strict meal plan to help me lose weight but be sufficient enough so I am getting the correct nutrients to stay energized.

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47 · August 24, 2014 at 5:00 PM

The simplest thing would probably be to follow a modular approach to your meals. Pick one protein (chicken, beef, eggs) and one steamed or stir-fried vegetable for every meal. Since you're an athelete, I'd also make sure you're getting a good serving of a safe starch, such as sweet potatoes, so you have energy to run. Skip the bread - wheat causes an inflammatory response in the body, which can contribute to belly fat. A lot of paleo dieters will cut out fruits, but again, you're exercising plenty and it's probably safe to have them.

For proper nutrition, just make sure you're getting lots of different-colored vegetables. If you just eat chicken breast and broccoli, you'll have nutrient deficiencies.

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0 · August 24, 2014 at 1:01 AM

@CDONE26097

I just want to lose some weight in my stomach area and become more toned. Also i guess strict is the wrong word i would really just like a meal plan to follow that will provide me with the right nutrients for games but is on the lighter side with calories. I also dont eat slices of bread really.

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26182 · August 24, 2014 at 1:32 AM

Women are healthy at 20%-25% bodyfat.  For many people this means a little extra weight in the stomach and hips.  Removing this could be damaging.  From a soccer stance, this isn't a problem.  Focus on eating healthy, not at a specific caloric level.  If you are playing at an elite level, you need a lot of energy and a lot of rest to maintain a proper hormal balance.  With the season about to start, I would not try to loose weight now.  You can do that at teh end of the season.

 

But if you are going to go forward, use this.  Keep meat to 4-6oz per meal: http://robbwolf.com/wp/wp-content/uploads/2011/10/thePaleoSolution_FoodMatrix.pdf

3ce6a0d24be025e2f2af534545bdd1d7
26182 · August 24, 2014 at 1:32 AM

Women are healthy at 20%-25% bodyfat.  For many people this means a little extra weight in the stomach and hips.  Removing this could be damaging.  From a soccer stance, this isn't a problem.  Focus on eating healthy, not at a specific caloric level.  If you are playing at an elite level, you need a lot of energy and a lot of rest to maintain a proper hormal balance.  With the season about to start, I would not try to loose weight now.  You can do that at teh end of the season.

 

But if you are going to go forward, use this.  Keep meat to 4-6oz per meal: http://robbwolf.com/wp/wp-content/uploads/2011/10/thePaleoSolution_FoodMatrix.pdf

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26182 · August 24, 2014 at 12:59 AM

Couple of things concern me about this question.

 

1. You say you are a college soccer player.  That implies that you are in fairly good shape.  Typically soccer players don't want to loose weight.  For example, I'm 5'9" and was 190-195 when I was in game shape.  --- Why do you want to loose weight?

 

2. You are asking for a strict meal plan.  Reducing your choices does not enhance weight loss.  What is the purpose of going strict?  

 

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