Guidance only, not medical advice. See a GP or registered dietitian for allergies, intolerances or medical conditions. Nutrition figures are rough estimates, not lab-tested. Always check food labels for allergens. Under-18s: food first. No sports supplements, caffeine or energy drinks.
← Back to Nutrition · Download the U12-U13 nutrition and recipes sheet (PDF)
Recipes: Banana and cinnamon porridgeScrambled eggs on wholemeal toast with tomatoesChicken, tomato and spinach pastaRed lentil bologneseRice cakes with jam and a clementineHummus, pitta and veg sticksBanana and oat recovery smoothieLemon chicken, rice and broccoli bowl
Match-day plan
- Breakfast: Banana and cinnamon porridge (if kick-off is late morning, this is your pre-match meal)
- 3-4 hrs before: Chicken, tomato and spinach pasta
- 1-2 hrs before: Rice cakes with jam and a clementine. Small and familiar, nothing new on match day.
- Half-time: Water and orange slices or a few bites of banana.
- Within 1 hr after: Banana and oat recovery smoothie
- Evening meal: Lemon chicken, rice and broccoli bowl
Hydration: 6-8 glasses a day plus extra around exercise; check urine colour. Check urine is pale straw coloured; dark means drink more. Water or milk only: no energy drinks or caffeine drinks for under-18s.
Daily limits (NHS): No more than 6g salt and 30g free sugars a day (11+).
BreakfastPrep and cook: 8 min
Banana and cinnamon porridge
Ingredients (1 standard portion)
- 50g porridge oats
- 250ml semi-skimmed milk
- 1 small banana, sliced
- Pinch of ground cinnamon
Method
- Put oats and milk in a pan over a medium heat.
- Stir for 4-5 minutes until thick and creamy.
- Top with banana and cinnamon. No added sugar needed.
U12-U13 portion
Serve about 3/4 to full of the quantities listed. Adjust to appetite.
Approximate nutrition (U12-U13 portion, estimate only)
About 380 kcal, 63g carbohydrate, 14g protein, 8g fat, 0.3g salt.
Allergens (UK 14): Cereals containing gluten (oats, unless certified gluten-free); Milk.
Veggie and swaps: Dairy-free: fortified oat or soya drink. Gluten-free: certified gluten-free oats.
Portion guide for every age group
| Age group | Portion |
|---|
| U5-U7 | about 1/2 of the recipe |
| U8-U9 | about 2/3 of the recipe |
| U10-U11 | about 3/4 of the recipe |
| U12-U13 | about 3/4 to full of the recipe |
| U14-U16 | full of the recipe |
| U17-U18 | full to 1 1/4 of the recipe |
| Adult | 1 1/4 to 1 1/2 of the recipe |
| Veterans 35+ | full to 1 1/4 of the recipe |
BreakfastPrep and cook: 10 min
Scrambled eggs on wholemeal toast with tomatoes
Ingredients (1 standard portion)
- 2 medium eggs
- 2 slices wholemeal bread
- 1 tsp spread
- 6 cherry tomatoes, halved
Method
- Beat the eggs. Cook gently in a non-stick pan, stirring, for 2-3 minutes.
- Toast the bread and spread thinly.
- Serve eggs on toast with the tomatoes. Skip added salt.
U12-U13 portion
Serve about 3/4 to full of the quantities listed. Adjust to appetite.
Approximate nutrition (U12-U13 portion, estimate only)
About 380 kcal, 29g carbohydrate, 20g protein, 18g fat, 1.0g salt.
Allergens (UK 14): Eggs; Cereals containing gluten; Milk (check spread); Soya (check bread and spread).
Veggie and swaps: Veggie as is. Egg-free: mashed beans or hummus on toast. Gluten-free bread available.
Portion guide for every age group
| Age group | Portion |
|---|
| U5-U7 | about 1/2 of the recipe |
| U8-U9 | about 2/3 of the recipe |
| U10-U11 | about 3/4 of the recipe |
| U12-U13 | about 3/4 to full of the recipe |
| U14-U16 | full of the recipe |
| U17-U18 | full to 1 1/4 of the recipe |
| Adult | 1 1/4 to 1 1/2 of the recipe |
| Veterans 35+ | full to 1 1/4 of the recipe |
Pre-match meal (3-4 hrs before)Prep and cook: 20 min
Chicken, tomato and spinach pasta
Ingredients (1 standard portion)
- 90g dried wholewheat pasta
- 100g chicken breast, diced
- 150g tomato passata
- 1/2 red pepper, chopped
- 1 handful spinach
- 1 garlic clove, crushed
- 1 tsp olive oil
Method
- Cook the pasta in boiling water for 10-12 minutes.
- Fry chicken in the oil for 6-8 minutes until cooked through.
- Add pepper and garlic for 2 minutes, then passata. Simmer 5 minutes.
- Stir in spinach until wilted. Mix with the drained pasta.
U12-U13 portion
Serve about 3/4 to full of the quantities listed. Adjust to appetite.
Approximate nutrition (U12-U13 portion, estimate only)
About 560 kcal, 76g carbohydrate, 38g protein, 9g fat, 0.3g salt.
Allergens (UK 14): Cereals containing gluten.
Veggie and swaps: Veggie: 120g chickpeas instead of chicken. Gluten-free pasta works. Use white pasta if wholewheat sits heavy before a match.
Portion guide for every age group
| Age group | Portion |
|---|
| U5-U7 | about 1/2 of the recipe |
| U8-U9 | about 2/3 of the recipe |
| U10-U11 | about 3/4 of the recipe |
| U12-U13 | about 3/4 to full of the recipe |
| U14-U16 | full of the recipe |
| U17-U18 | full to 1 1/4 of the recipe |
| Adult | 1 1/4 to 1 1/2 of the recipe |
| Veterans 35+ | full to 1 1/4 of the recipe |
Pre-match meal (3-4 hrs before)Prep and cook: 30 min
Red lentil bolognese
Ingredients (1 standard portion)
- 70g dried red lentils, rinsed
- 90g dried spaghetti
- 200g chopped tomatoes
- 1/2 onion and 1 carrot, finely chopped
- 1 tsp olive oil
- 1 tsp dried oregano
Method
- Soften onion and carrot in the oil for 5 minutes.
- Add lentils, tomatoes, oregano and 200ml water. Simmer 20 minutes, stirring.
- Cook the spaghetti, drain and top with the sauce.
U12-U13 portion
Serve about 3/4 to full of the quantities listed. Adjust to appetite.
Approximate nutrition (U12-U13 portion, estimate only)
About 540 kcal, 90g carbohydrate, 25g protein, 5g fat, 0.2g salt.
Allergens (UK 14): Cereals containing gluten; Celery (if you add celery or stock).
Veggie and swaps: Vegan as is. Gluten-free pasta. Mix half lentils, half lean mince if preferred.
Portion guide for every age group
| Age group | Portion |
|---|
| U5-U7 | about 1/2 of the recipe |
| U8-U9 | about 2/3 of the recipe |
| U10-U11 | about 3/4 of the recipe |
| U12-U13 | about 3/4 to full of the recipe |
| U14-U16 | full of the recipe |
| U17-U18 | full to 1 1/4 of the recipe |
| Adult | 1 1/4 to 1 1/2 of the recipe |
| Veterans 35+ | full to 1 1/4 of the recipe |
Snack (1-2 hrs before)Prep and cook: 2 min
Rice cakes with jam and a clementine
Ingredients (1 standard portion)
- 2 plain rice cakes
- 2 tsp reduced-sugar jam
- 1 clementine
Method
- Spread jam thinly on the rice cakes.
- Serve with the clementine.
U12-U13 portion
Serve about 3/4 to full of the quantities listed. Adjust to appetite.
Approximate nutrition (U12-U13 portion, estimate only)
About 150 kcal, 32g carbohydrate, 2g protein, 1g fat, 0.0g salt.
Allergens (UK 14): None of the 14 in the basic recipe (check labels).
Veggie and swaps: Light and easy to digest. Swap jam for a thin layer of peanut butter if no nut allergy.
Portion guide for every age group
| Age group | Portion |
|---|
| U5-U7 | about 1/2 of the recipe |
| U8-U9 | about 2/3 of the recipe |
| U10-U11 | about 3/4 of the recipe |
| U12-U13 | about 3/4 to full of the recipe |
| U14-U16 | full of the recipe |
| U17-U18 | full to 1 1/4 of the recipe |
| Adult | 1 1/4 to 1 1/2 of the recipe |
| Veterans 35+ | full to 1 1/4 of the recipe |
Snack (1-2 hrs before)Prep and cook: 5 min
Hummus, pitta and veg sticks
Ingredients (1 standard portion)
- 2 tbsp reduced-fat hummus
- 1/2 wholemeal pitta, cut into strips
- 1 carrot and 1/4 cucumber, in sticks
Method
- Warm the pitta if you like.
- Serve with hummus and the veg sticks.
U12-U13 portion
Serve about 3/4 to full of the quantities listed. Adjust to appetite.
Approximate nutrition (U12-U13 portion, estimate only)
About 190 kcal, 25g carbohydrate, 7g protein, 6g fat, 0.5g salt.
Allergens (UK 14): Sesame (tahini); Cereals containing gluten.
Veggie and swaps: Sesame allergy: tzatziki or bean dip instead. Gluten-free: rice cakes.
Portion guide for every age group
| Age group | Portion |
|---|
| U5-U7 | about 1/2 of the recipe |
| U8-U9 | about 2/3 of the recipe |
| U10-U11 | about 3/4 of the recipe |
| U12-U13 | about 3/4 to full of the recipe |
| U14-U16 | full of the recipe |
| U17-U18 | full to 1 1/4 of the recipe |
| Adult | 1 1/4 to 1 1/2 of the recipe |
| Veterans 35+ | full to 1 1/4 of the recipe |
Recovery (within 1 hr after)Prep and cook: 4 min
Banana and oat recovery smoothie
Ingredients (1 standard portion)
- 250ml semi-skimmed milk
- 1 banana
- 20g porridge oats
- 80g frozen berries
Method
- Put everything in a blender.
- Blend until smooth. Drink soon after training.
U12-U13 portion
Serve about 3/4 to full of the quantities listed. Adjust to appetite.
Approximate nutrition (U12-U13 portion, estimate only)
About 340 kcal, 58g carbohydrate, 13g protein, 6g fat, 0.3g salt.
Allergens (UK 14): Milk; Cereals containing gluten (oats).
Veggie and swaps: Dairy-free: fortified soya drink (similar protein). Add 1 tbsp peanut butter for older players if no allergy.
Portion guide for every age group
| Age group | Portion |
|---|
| U5-U7 | about 1/2 of the recipe |
| U8-U9 | about 2/3 of the recipe |
| U10-U11 | about 3/4 of the recipe |
| U12-U13 | about 3/4 to full of the recipe |
| U14-U16 | full of the recipe |
| U17-U18 | full to 1 1/4 of the recipe |
| Adult | 1 1/4 to 1 1/2 of the recipe |
| Veterans 35+ | full to 1 1/4 of the recipe |
Recovery meal (within 2 hrs after)Prep and cook: 25 min
Lemon chicken, rice and broccoli bowl
Ingredients (1 standard portion)
- 130g chicken breast
- 90g dried brown or white rice
- 100g broccoli
- 1 tsp olive oil
- 1/2 lemon, juice and zest
- 1 tsp mixed herbs
Method
- Cook the rice.
- Toss chicken with oil, lemon and herbs. Pan-fry or grill 12-15 minutes until cooked through.
- Steam the broccoli for 4 minutes.
- Slice the chicken and serve over rice and broccoli.
U12-U13 portion
Serve about 3/4 to full of the quantities listed. Adjust to appetite.
Approximate nutrition (U12-U13 portion, estimate only)
About 610 kcal, 68g carbohydrate, 43g protein, 13g fat, 0.3g salt.
Allergens (UK 14): None of the 14 in the basic recipe.
Veggie and swaps: Veggie: 150g firm tofu (contains soya) or 2 eggs. Batch-cook for the week.
Portion guide for every age group
| Age group | Portion |
|---|
| U5-U7 | about 1/2 of the recipe |
| U8-U9 | about 2/3 of the recipe |
| U10-U11 | about 3/4 of the recipe |
| U12-U13 | about 3/4 to full of the recipe |
| U14-U16 | full of the recipe |
| U17-U18 | full to 1 1/4 of the recipe |
| Adult | 1 1/4 to 1 1/2 of the recipe |
| Veterans 35+ | full to 1 1/4 of the recipe |
Sources
Recipes are original to We Are Matchday. NHS and the FA do not approve or regulate recipes; these follow their published guidance.
