An elite soccer player’s diet that’s low on red meat: What a dietitian thinks

Lydia Williams is a Melbourne Victory soccer player. The 36-year-old shares her day on a plate.

6.20am I make myself a cappuccino with light milk. I also drink water throughout the day.

6.45am After a walk with my corgi, Caviar, I whip up two whole eggs and two egg whites, adding a tablespoon of jalapeño relish for a little kick and two tablespoons of creamy avocado.

12pm The morning is spent at Pilates and dog school. I grab a coconut water to rehydrate. Lunch is a homemade sandwich with cooked chicken breast layered onto two slices of gluten-free bread with fresh tomato, sliced cheddar and cucumber.

2pm I make myself a cold-brew coffee to keep my energy up for the rest of the afternoon.

4.30pm I blend up a smoothie using mango, coconut water, yoghurt and ice. It’s a tropical treat.

7pm I head to the GMHBA Stadium in Geelong. Dinner, catered by the stadium, is chicken pad Thai.

Dr Joanna McMillan says

Top marks for… Having chicken breast in your sandwich instead of processed meats. This provides protein and other nutrients without harmful preservatives or too much salt. Your smoothie is terrific, though it’s your only fruit in the day, and the yoghurt boosts your calcium, essential for bone health.

If you keep eating like this you’ll… Run a risk of having low levels of iron, common in female athletes as their requirement is high. This day had few good iron sources and even a mild deficiency can negatively affect athletic performance and immune function.

Why don’t you try… Rather than having chicken twice in a day, have a meal of lean red meat or iron-rich seafood such as mussels. Include more plant sources of iron. Include a piece of fruit or some fresh salad vegies for extra vitamin C as this aids in the absorption of plant iron.

Lydia Williams is an ambassador for the Shark FlexBreeze Fan.

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