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7-Day Diet Plan for Female Cricketer

The document outlines a 7-day diet chart for a 21-year-old female cricketer, detailing a daily routine that includes specific meals and snacks designed to support her athletic performance. It includes breakfast, lunch, evening snacks, and dinner options for each day of the week, along with recommendations for supplements and hydration. The diet emphasizes protein intake, hydration, and the avoidance of unhealthy foods while incorporating various fruits and vegetables.

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Dhanya V
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1K views2 pages

7-Day Diet Plan for Female Cricketer

The document outlines a 7-day diet chart for a 21-year-old female cricketer, detailing a daily routine that includes specific meals and snacks designed to support her athletic performance. It includes breakfast, lunch, evening snacks, and dinner options for each day of the week, along with recommendations for supplements and hydration. The diet emphasizes protein intake, hydration, and the avoidance of unhealthy foods while incorporating various fruits and vegetables.

Uploaded by

Dhanya V
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

7-Day Diet Chart for Female Cricketer (21 yrs)

Daily Routine

Daily Routine:

- Wake-up (6:00 - 6:30 AM): 1 glass lukewarm water with lemon, 5 soaked almonds + 2 walnuts

- Pre-Workout: 1 banana or 1 boiled egg, Protein powder in water

- Post-Workout: Protein shake with kiwi/orange, 2 boiled eggs or egg-white spinach omelet

Meal Plan

Breakfast (8:30 - 9:30 AM):

- Mon/Wed/Fri: 2 boiled eggs + 1 multigrain toast + fruit (papaya/orange)

- Tue/Thu/Sat: Oats with chia seeds + 1 boiled egg + 5 soaked raisins

- Sun: Paneer/chicken sandwich + citrus fruit

Lunch (1:00 - 2:00 PM):

- Mon/Fri: Grilled chicken + sautéed veggies + 1 roti

- Tue/Sat: Fish curry + brown rice + salad

- Wed: Egg curry + 1 roti + steamed spinach

- Thu: Chicken stir fry + quinoa

- Sun: Paneer tikka + vegetable pulao + salad

Evening Snack (5:00 - 5:30 PM): Coconut water/green tea + egg or roasted chana

Dinner (7:30 - 8:30 PM):

- Mon/Wed: Grilled fish/chicken + veggies

- Tue/Fri: Clear chicken soup + salad

- Thu: 2 egg whites + steamed veggies

- Sat: Chicken lettuce wraps or mushroom-paneer stir fry

- Sun: Light khichdi + curd + turmeric milk

Bedtime (9:30 - 10:00 PM): Turmeric milk with pepper

Supplements & Tips


7-Day Diet Chart for Female Cricketer (21 yrs)

Supplements & Tips:

- Omega-3 + Multivitamins daily

- Vitamin C-rich fruits: orange, kiwi, papaya, guava

- Hydration: 3+ liters/day

- Collagen foods: bone broth, spinach, citrus

- Avoid deep-fried foods, processed meats

- Follow physio guidance for knee recovery

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