Weekly Diet Plan (7 Days Rotation) for a 14 year old fast bowler

 

🏏 Weekly Diet Plan (7 Days Rotation)

(Quantities based on his needs: ~2,400–2,600 kcal/day, 85–90 g protein, 300–350 g carbs)

Day 1

Morning: 6 soaked almonds + 1 walnut + 2 dates

Breakfast: 2 chapatis + 2 boiled eggs + 1 banana + 250 ml milk

Snack: Sprouts salad + coconut water

Lunch: 2 chapatis + 1 bowl dal + 1 bowl palak paneer (75 g paneer) + salad + curd

Pre-Workout: 1 banana + 15 raisins

Post-Workout: 250 ml milk + 1 apple

Evening: Poha (100 g) + roasted chana (30 g)

Dinner: 2 chapatis + 100 g chicken curry + mixed vegetables + salad

Before bed: 250 ml turmeric milk

Day 2

Morning: 6 soaked almonds + 2 figs + 1 walnut

Breakfast: Oats porridge (50 g oats, milk, dry fruits) + 1 boiled egg + orange

Snack: Buttermilk + 1 boiled sweet potato (100 g)

Lunch: 1 cup rice + rajma (100 g cooked) + beans curry + salad + curd

Pre-Workout: Peanut butter sandwich (2 slices bread + 1 tbsp peanut butter)

Post-Workout: Banana milkshake (banana + 250 ml milk)

Evening: Upma with vegetables + handful peanuts (25 g)

Dinner: 2 chapatis + 100 g grilled fish + stir-fried vegetables + salad

Before bed: 1 glass warm milk

Day 3

Morning: 5 almonds + 2 dates + 1 walnut

Breakfast: Vegetable daliya (100 g) + 2 boiled eggs + papaya slices

Snack: Coconut water + 1 guava

Lunch: 2 chapatis + dal tadka + 75 g paneer bhurji + vegetable curry + salad

Pre-Workout: 1 banana + 1 tbsp raisins

Post-Workout: 250 ml milk + 1 boiled egg

Evening: Vegetable sandwich + roasted chana

Dinner: 1 cup rice + 100 g chicken curry + spinach sabzi + salad

Before bed: Warm turmeric milk

Day 4

Morning: 6 almonds + 1 walnut + 2 dried apricots

Breakfast: 2 parathas (light ghee) + curd + 1 boiled egg + seasonal fruit

Snack: Sprouts salad + lemon water

Lunch: 2 chapatis + chole (100 g cooked) + cauliflower sabzi + salad + curd

Pre-Workout: Banana + handful dates

Post-Workout: Milk (250 ml) + 1 apple

Evening: Poha + peanuts

Dinner: 2 chapatis + 100 g grilled fish OR paneer curry + vegetable sabzi + salad

Before bed: 1 glass warm milk

Day 5

Morning: 6 almonds + 1 walnut + 2 dates

Breakfast: Vegetable oats (50 g) + 2 boiled eggs + banana

Snack: Buttermilk + sweet potato (100 g)

Lunch: 1 cup rice + dal fry + 75 g paneer + vegetable curry + salad

Pre-Workout: Peanut butter sandwich

Post-Workout: Banana + 250 ml milk

Evening: Upma with vegetables + roasted chana

Dinner: 2 chapatis + 100 g chicken curry + beans curry + salad

Before bed: Warm milk with turmeric

Day 6

Morning: 5 almonds + 2 walnuts + 2 dates

Breakfast: Idli (3 pcs) + sambar + coconut chutney + 1 boiled egg

Snack: Coconut water + guava

Lunch: 2 chapatis + rajma (100 g) + vegetable curry + salad + curd

Pre-Workout: 1 banana + handful raisins

Post-Workout: Milk (250 ml) + 1 boiled egg

Evening: Daliya with vegetables + roasted peanuts (25 g)

Dinner: 2 chapatis + 100 g grilled fish + spinach sabzi + salad

Before bed: Warm milk

Day 7

Morning: 6 almonds + 1 walnut + 2 dates

Breakfast: Vegetable paratha (2 pcs) + curd + 1 boiled egg + apple

Snack: Sprouts salad + buttermilk

Lunch: 2 chapatis + dal + 75 g paneer curry + mixed veg + salad + curd

Pre-Workout: Banana milkshake (banana + 250 ml milk)

Post-Workout: 250 ml milk + 1 boiled egg

Evening: Poha + roasted chana

Dinner: 1 cup rice + 100 g chicken curry + beans curry + salad

Before bed: Warm turmeric milk

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✅ This weekly plan:

Meets his protein goal (85–90 g/day)

Provides enough carbs for stamina

Rotates chicken/fish/paneer so he doesn’t get bored

Includes hydration & electrolytes for practice