Banana
Quick natural carbs so legs wake up.
Eat when the bag is packed, 20 to 30 minutes before the session.
Menu
Fuel the first step.
Fuel teaches what each food does. Menu teaches when to eat it: before training, after training, match day and rest day. Short tip cards. Natural food only.
When to eatEngine on
Small fuel. Big first step.
Light, known foods. Sip water early. Save the heavy plate for after.
Berry Smash
Cold colour and milk protein for a morning win.
Sip through the morning, finish before recess.
Dates
Fast top-up when the explosive block is soon.
A few dates 20 to 30 minutes before sprints.
Oats or toast
Steady complex carbs if there is a longer gap before training.
Breakfast base before school or afternoon session.
Water
Empty bottle, empty tank.
Drink when you pack the bag, not only when thirsty.
Parent note. Keep it light. No brand new foods right before the whistle.
Rebuild
Plate within the hour. Then sleep.
Protein builds. Carbs refill. Colour protects. Water replaces what you sweated.
Chicken + sweet potato + two colours
Frankie’s logged lunch pattern: roasted chicken, sweet potato, potato, green beans, red capsicum.
Use this shape for a proper after-session plate.
Deconstructed chicken burger dinner
Logged dinner: crumbed chicken, egg, cheese, avocado, whole grain toast, tomato sauce, sweet potato, milk.
Rebuild night after explosive work.
Yoghurt and milk
Cool protein and calcium.
After training when dinner is still cooking.
Pasta
Frankie’s favourite carb refill.
Dinner after a hard session or the night before a match.
Water + bath
Rehydrate, then settle.
Glasses in the Fuel log, then rest.
Parent note. Tick the five plate groups in the Fuel log. All five groups earn First Step points.
Known plate
Trust the plate you already know.
Two to three hours before kick-off. Water early. No experiments.
Known complex plate
Pasta, rice, potato or sweet potato with a protein you already eat.
Main meal 2 to 3 hours before.
Banana at half time
Simple carb between halves or academy games.
Half time or between fixtures.
Potato or sweet potato
Classic match energy.
When you need a plate you already trust.
Water early
Start sipping before you leave home.
Before, during, after.
Skip new foods
Joy snacks stay familiar.
Recess-style fun is fine if it is food Frankie already knows. Save experiments for rest day.
Frankie anchors on match day: pasta favourite, chicken plates already logged, Berry Smash earlier if it is a morning fixture pattern already on the routine. Do not invent a secret match breakfast.
Fill the tank gently
Colour, protein, calm carbs.
Still eat well. Less rush. More veg practice. Sleep stays a win.
Two-colour veg
Broccoli, carrot, capsicum, peas, beetroot, pumpkin and friends from the encyclopedia.
Dinner still wants two colours.
Egg and avocado
Easy protein and recovery fats.
Slow morning or light lunch.
Fruit bowl
Banana, berries, apple, pear, orange energy without a session clock.
Snack windows on easy days.
Fish or chicken rotation
Protein without forcing a huge plate.
Keep the weekly protein rotation from Fuel meats.
Water still wins
Rest days dehydrate too.
Count glasses in the Fuel log.
Parent note. Rest day is for repair, not for empty tanks. Fun food can appear. Build the rest of the day around colour and protein. Sleep and plate on Recovery.
Logged plates
Frankie’s real food already on the site.
Only plates and snacks logged on Fuel or the routine. Reuse the photos. Link back to the encyclopedia.
Lunch plate
Dinner plate
Berry Smash morning
Fresh juice
Fruit bowlLunch shape
Roasted chicken, sweet potato, potato, green beans, red capsicum. Two colours on the plate.
Dinner shape
Deconstructed crumbed chicken burger, avocado, cheese, whole grain toast, egg, sweet potato, milk.
Routine beats
Banana and fresh juice before morning training. Milk, banana or pancake after school. Pasta favourite and two-colour veg at dinner. Water before, during and after.
Family food ideas only. Not medical or dietary advice. Natural only: no creatine. Vitamins or minerals only if your doctor recommends them.
Know when to eat.
Fuel teaches the food. Menu teaches the timing. Log the plate.