Try the math, live
Move the sliders
Age11years
Weight88lb
Water goal
88oz / day
Portion scale
1.00×
Formula: AAP + NATA pediatric. This is a guide, not a target to force.
For athletes 8 and up
Plan the week. Shop once. Cook smart.
A weekly meal planner built for athletes, from soccer kids to adult lifters. Pick what they will eat, get an auto grocery list, and track hydration. No signup needed to start.
Built by a parent of a competitive youth soccer player. Free, no ads, no upsell.
Youth athlete
How it works
Three steps. Sixty seconds.
Step 1
Pick meals
Tap any slot. Choose from athlete-friendly options pre-tagged for school days, training, match days, and rest.
Step 2
Get a grocery list
Quantities scale by day type and body weight. Grouped by produce, protein, pantry, so you can shop in one pass.
Step 3
Stay hydrated
Daily water goals adjust for age, training load, and weather. Portions scale by athlete weight, all within pediatric safety guidelines.
What a week looks like
A real youth soccer week, planned.
Sunday rest, two practice days, a Friday carb load, a Saturday match. The plan changes with the day type. The grocery list comes from this.
- Rest
Sun
Sun
- Breakfast
Greek yogurt parfait
- Lunch
Turkey + cheese whole-grain wrap
- Snack
Apple + peanut butter
- Dinner
Salmon + sweet potato + green beans
- Breakfast
- School
Mon
Mon
- Breakfast
Whole-grain cereal + banana + milk
- Lunch
Hibachi chicken rice bowl
- Snack
String cheese + whole-grain crackers
- Dinner
Grilled chicken + jasmine rice + broccoli
- Breakfast
- Training
Tue
Tue
- Breakfast
Scrambled eggs + whole-grain toast
- Lunch
Hibachi chicken rice bowl
- Snack
Banana + handful of almonds
- Dinner
Turkey tacos on whole-grain tortillas
- Breakfast
- School
Wed
Wed
- Breakfast
Berry banana smoothie
- Lunch
Hibachi chicken rice bowl
- Snack
Apple + peanut butter
- Dinner
Grilled chicken + jasmine rice + broccoli
- Breakfast
- Training
Thu
Thu
- Breakfast
Scrambled eggs + whole-grain toast
- Lunch
Hibachi chicken rice bowl
- Snack
Greek yogurt + honey + berries
- Dinner
Stir-fry chicken + rice + edamame
- Breakfast
- School
Fri
Fri
- Breakfast
Greek yogurt parfait
- Lunch
Hibachi chicken rice bowl
- Snack
Apple + peanut butter
- Dinner
Pasta + turkey marinara + side salad
- Breakfast
- Match
Sat
Sat
- Breakfast
English muffin + peanut butter + banana
- Lunch
Turkey + cheese whole-grain wrap
- Snack
Banana + handful of almonds
- Dinner
Grilled chicken + jasmine rice + broccoli
- Breakfast
Hibachi chicken five lunches in a row? Yes. One Sunday cook session feeds the entire school week.
Plan your own weekWho it is for
One product, every athlete in your house.
Same app adapts by age and body weight, so the calculations are right whether you are planning for an 11-year-old soccer kid or a 30-year-old training for a marathon.
Young athletes (8-17)
Kid-friendly UI, calorie totals hidden per AAP guidance, pediatric safety caps on hydration. Elvis is 11 and uses it on his own.
Adult athletes (18+)
Full kcal and macro tracking via Mifflin-St Jeor. Sport-specific macro splits for endurance, strength, and mixed team sports.
Coaches and teams
Coming soon. Manage athletes across a roster, share a single meal philosophy with the whole team.
Built on real guidelines
Backed by real sports nutrition science.
Pediatric hydration
Formulas from the American Academy of Pediatrics (AAP) and the National Athletic Trainers' Association (NATA). Holliday-Segar weight-based maintenance for kids 8 to 12.
Adult calorie targets
BMR via Mifflin-St Jeor. Activity multipliers and macro splits from ACSM Position Stand on Exercise and Fluid Replacement.
Safety caps for kids
Hard ceilings on hydration for under-13 athletes to prevent water intoxication. Calorie counts hidden for pre-teens per AAP guidance against pre-pubescent calorie counting.
FuelMyAthlete provides general guidance, not medical advice. For personalized sports nutrition plans, consult a registered sports dietitian or pediatrician.
I built this because Elvis was always hungry but my grocery list never matched his training week. Now Sunday meal prep takes 30 minutes and he plans his own week.
The site is free forever for individual families. If your team wants a coach dashboard, reach out.
FAQ
Common questions
Is it free?
Yes, completely free for individual athletes and families. No account required to start, no credit card, no ads.
Do I need to sign up?
No. The planner works without an account, saving to your browser. Sign in only if you want your plan synced across devices.
Is it safe for kids?
Yes. Calorie counts are hidden for athletes under 13 per AAP guidance against calorie counting in pre-teens. Hydration goals are capped well below pediatric thresholds for water intoxication risk.
Will it work for adult athletes?
Yes. Formulas adapt by age and weight. Adults see full calorie targets via Mifflin-St Jeor and macro splits by sport category. A 30-year-old training for a triathlon gets different recommendations than an 11-year-old soccer player.
What sports does it cover?
All of them. The meal catalog covers general athletic nutrition. Soccer, basketball, baseball, running, lifting, swimming, anything that burns calories and needs recovery food.