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This is a meal plan for a teen athlete training 5+ days a week — high-school football, basketball, swimming, soccer, wrestling, or year-round club sports. The 3,200 kcal target supports an active 14-18 year-old male athlete (or female athletes at the upper end of training volume) per the Academy of Nutrition and Dietetics' sports-nutrition guidance for adolescents [1]. Protein lands at 150g (around 1.8 g/kg for a 75 kg teen), carbs at 400-450g (the engine for high training loads), fats at 100g. The schedule includes a post-workout meal slot built into the snack window. Day 1 starts Sunday because Sundays anchor the prep — and at this calorie level, prep is non-negotiable; you can't wing it for 3,200 kcal.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 7 within a week in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
After 7 days you'll have a sense of whether your teen is hitting calories consistently — gym performance, school energy, and bodyweight maintenance are the three indicators. If bodyweight is dropping during heavy training, add another snack (400-500 kcal); if it's climbing in offseason, scale back snack and breakfast portions. Teen athletes need flexibility, not rigidity — the plan is a template, not a prescription.
Kayte is a nutrition writer, food and recipe content creator, and wellness educator. She bridges evidence-based nutrition science with everyday cooking — translating research into practical recipes, meal ideas, and wellness habits that readers can actually use in their kitchens.
Save this plan, generate a custom grocery list, and let us text you the prep schedule for Sunday.
