Fuel

Empty tank. Slow first step.

Frankie’s colourful food encyclopedia. Every vegetable, pasta, meat and snack explained for football energy, recovery and being your best. Real plates from his kitchen. Natural food only.

Log today’s plate When to eat Plate scores explained

Did you fuel the first step?Two colours or more.When to eat.Berry Smash. Sip the win.

Frankie’s turnaround

He hated vegetables. Then he learned what they do.

Frankie used to push veg aside. Then he learned what each one does for football energy and for being his best. Now veg is power on the plate.

Energy for the first three steps. Help with recovery after hard sessions. Stronger bones for duels. A sharper focus when the game speeds up. That is why colour stays on his plate.

You can do the same. Read the cards. Pick two colours tonight. Feel the difference at training.

Chicken, sweet potato, potato and two colours of veg

The plate

Five things. Every day.

Kid simple. Tick them in the Fuel log and the points take care of themselves.

Protein builds

Meat, chicken, pork, fish or egg at dinner. Yoghurt and milk count too. Muscle for the duel.

Carbs go

Pasta is Frankie’s favourite. Rice, bread, oats and sweet potato power the first three steps.

Colour protects

Vegetables in at least two colours at dinner. Fruit through the day.

Fats recover

Avocado on toast, olive oil, cheese. Help you feel full and bounce back.

Water wins

Before, during and after training. Juice is a morning bonus, not the main drink.

Fun counts

Chips or cake at recess happen. Joy is part of a good day. Build the rest around it.

Veg encyclopedia

Vegetable by vegetable. Football power on the plate.

Common Aussie lunch and dinner veg. What each one does for energy, recovery, bones, eyes, hydration and focus. Kid clear. No medical claims.

Broccoli

Helps bones stay strong and keeps your immune system ready for a long season.

Eat it when you want strong bones for big duels.

Carrot

Helps your eyes track the ball and gives steady energy from natural carbs.

Eat it when you want sharp eyes on a through ball.

Spinach and leafy greens

Iron helps carry energy around your body so you last longer in the second half.

Eat them when you want lasting energy late in the game.

Capsicum

Bright colour packed with vitamin C for recovery and a healthy immune system.

Eat it when you want to bounce back after a tough session.

Green beans

Light and full of fibre so you feel fuelled without feeling heavy.

Eat them when you want a clean, light plate before training.

Sweet corn

Natural carbs for quick energy when you need to explode into the first three steps.

Eat it when you want a sweet hit of match energy.

Cucumber

Mostly water, so it helps you stay hydrated on hot Aussie training nights.

Eat it when the field feels warm and you need extra water in your food.

Tomato

Colour on the plate that supports recovery and keeps meals bright and fun.

Eat it when you want red on the plate beside chicken or pasta.

Zucchini

Soft, easy veg that adds colour and fibre without slowing you down.

Eat it when you want more green without a big chew.

Cauliflower

Gentle on the tummy and adds volume so your plate looks full and ready.

Eat it when you want a white veg that still counts as colour power.

Peas

Little green bites with protein and carbs for energy and muscle repair.

Eat them when you want tiny greens that taste sweet.

Beetroot

Natural carbs and colour that help you feel strong through hard running.

Eat it when you want earthy red fuel for big running games.

Pumpkin

Soft orange carbs that fuel training and help you feel full in a good way.

Eat it when you want warm orange energy on a cooler night.

Sweet potato

A veg and carb bridge. Steady energy for the first three steps and the whole half.

Eat it when you want lasting fuel without a pasta night.

Potato

Classic carbs that fill the tank for speed work and match day.

Eat it when you need reliable energy you already know and trust.

Onion

Builds flavour on the plate so veg and meat taste like a win, not a chore.

Eat it when dinner needs taste that makes the whole plate better.

Garlic

Small but mighty for flavour and a kitchen habit that makes veg easier to love.

Eat it when you want dinner to smell like something special.

Cabbage and lettuce

Crunch and water for hydration, plus fibre that keeps you feeling light.

Eat them when you want a crisp side that cools you down.

Asparagus

Green spears that support everyday energy and a clean, fresh plate.

Eat it when you want a fancy green that still feels simple.

Celery

Crunchy water for hydration and a light snack that does not weigh you down.

Eat it when you want a cold crunch between meals.

Mushroom

Savoury bites that make pasta and meat dishes feel bigger and more filling.

Eat them when you want dinner to taste rich without feeling heavy.

Avocado

Healthy fats that help you feel full and recover after hard sessions.

Eat it when you want soft fuel on toast or beside eggs.

Pastas and carbs

Fuel for the first three steps.

Carbs fill the tank so speed work and match minutes have energy to burn. Pasta is Frankie’s favourite.

Pasta

Frankie’s favourite. Carbs that power the first three steps and keep legs ready for the full game.

Eat it when you want trusted fuel the night before a big match.

Rice

Easy carbs that sit well before training and top up energy without fuss.

Eat it when you want a calm plate next to chicken or fish.

Oats and bread

Breakfast and sandwich carbs that start the day strong and fuel school then training.

Eat them when mornings need a simple win before the first session.

Sweet potato

Slow, steady carbs that last through drills and the late minutes of a half.

Eat it when you want colour and energy on the same fork.

Potato

Match day classic. Fills the tank so speed work has something to burn.

Eat it when you need a plate you already know works for you.

Simple vs complex carbs

Build the day. Fix the moment.

Complex carbs burn steady. Simple carbs hit fast. Both matter for football. Use the right one at the right time.

Complex carbs

Steady fuel

They fill the tank slowly and last. Perfect as the base of breakfast, lunch and dinner, and about two to three hours before training or a match.

Pasta the night before a match or after training
Oats or toast at breakfast before school
Rice with chicken at lunch
Potato or sweet potato on the dinner plate
Wholemeal wrap for a school lunch that needs to last till evening training

Simple carbs

Quick top up

They hit fast when Frankie needs energy now. Use them for morning Berry Smash, a short window before sprints, half time, or between academy games.

Berry Smash in the morning (berries, banana, honey)
A few dates 20 to 30 minutes before a sprint block
Banana at half time or between games
Fresh juice as a morning bonus, not the main drink
A small honey drizzle in a smoothie when he needs a lift

Same day mix

Oats at breakfast (complex). Dates before the explosive block (simple). Pasta at dinner (complex). Match day still means a known plate first, water early, and no brand new foods.

Meats and protein

Build muscle. Win duels. Recover well.

Protein helps muscles repair after training and stay ready for physical games. Rotate through the week.

Chicken

Lean protein that builds muscle for duels and helps repair after training.

Eat it when you want a plate that builds without feeling heavy.

Beef and red meat

Iron rich protein for strength in challenges and lasting energy in the legs.

Eat it when you want power for physical games.

Pork

Another protein option that supports muscle repair across the week.

Eat it when you want a change from chicken on a training night.

Fish

Protein plus healthy fats that help recovery and keep focus sharp.

Eat it when you want a lighter protein that still builds.

Egg

Easy protein for breakfast or dinner. Builds muscle and starts the day ready.

Eat it when mornings need a quick build before school.

Yoghurt and milk

Protein and calcium for muscles and bones that take the hits in football.

Eat them when you want a cool recovery snack after training.

Dates and smart snacks

Natural energy between meals.

Sweet wins that still fit a footballer’s day. Dates bring natural sugar and fibre. Berries shine in Berry Smash.

Dates

Natural sugar plus fibre for quick energy that lasts a bit longer than sweets alone.

Eat them when you need a smart sweet boost before or after training.

Banana

Easy carbs and potassium that help muscles feel ready for speed work.

Eat it when you want a grab and go fuel before the session.

Berries

Colour, natural sweetness and a light energy lift. Perfect in Berry Smash.

Eat them when you want a cold, colourful morning win.

Nuts

Healthy fats and a bit of protein. Only with a parent if age and allergy safe.

Eat them when a parent says yes and you need a small lasting snack.

Honey

Natural sweetness in Frankie’s Berry Smash. A spoon in the blend, not a shortcut.

Use it when Berry Smash needs that morning taste he loves.

Water wins

Hydration is a first step too.

An empty water bottle is like an empty tank. Sip before, during and after every session.

Before training

Start sipping early so you arrive ready, not catching up.

Drink when you pack your bag, not only when you feel thirsty.

During the session

Small sips keep focus sharp and legs moving in the heat.

Drink at every water break, even if the drill felt short.

After and all day

Replacing water helps recovery and the next morning’s energy.

Count your glasses in the Fuel log. Make water the main drink.

Frankie’s favourite

Berry Smash.

Made fresh every morning and sipped all the way to recess. Frozen berries keep it cold.

Strawberries and blueberries
One banana
Half an apple and half a pear
200 ml milk
A tablespoon of honey

See where it fits in his day

Today’s lunch

Frankie’s plate. Food groups on show.

Protein chicken. Carbs sweet potato and potato. Veg in two colours, green and red. A clean example for the Fuel log.

Frankie at the table with today’s lunch plate

Protein

Roasted chicken. Builds muscle for the duel.

Carbs

Sweet potato and potato. Energy for the first three steps.

Veg

Green beans and red capsicum. Two colours on the plate.

Open Day 1 Fuel and tick the same groups for your own plate.

Open Day 1 Fuel How plate scores work

Tonight’s dinner

Frankie’s deconstructed chicken burger plate.

Fresh crumbed chicken from minced chicken, crushed avocado, three slices of cheese, whole grain toast with a thick layer of tomato sauce and a sunny side up egg. Frankie loves putting it together and breaking the yolk. Four big pieces of sweet potato straight after. Full cream milk on the side.

Frankie with his deconstructed chicken burger dinner

Close up of Frankie’s deconstructed chicken burger plate

Protein

Fresh crumbed chicken patty, egg, cheese and full cream milk. Builds muscle for the duel.

Carbs

Whole grain toast plus four big pieces of sweet potato after. Steady fuel for tomorrow’s first steps.

Colour and fats

Crushed avocado and tomato sauce on the plate. Green and red for colour. Avocado helps recovery.

Plate score

9.5 / 10

Protein stacked. Complex carbs on toast and sweet potato. Colour from avocado and sauce. Milk for calcium. Sweet potato was eaten, photo next time for the full plate story.

Log the same groups on your own dinner tonight.

Open Day 1 Fuel How plate scores work

From the kitchen