Porridge with strawberries and peanut butter: How this Matildas star starts her day

Clare Wheeler is part of the Matildas World Cup squad and plays for Everton FC in England. The 25-year-old athlete shares her day on a plate.

8.30am My day always begins with coffee before heading to training.

10am We have a team breakfast every morning at my club, Everton. Today it’s porridge with strawberries and a tablespoon of crunchy peanut butter.

1.30pm A bagel sandwich: chicken, lettuce, cucumber with spicy mayo.

3pm A smoothie with frozen berries, honey, oat milk, chia seeds and banana protein powder.

7pm A salmon poke bowl with spicy mayo.

8pm I always finish my day with tea and something sweet. Tonight it’s homemade protein balls.

Dr Joanna McMillan says:

Top marks for … A top day to fuel an athlete. You have carbohydrates at regular intervals, topping up your body stores ready for exercise, as well as protein to support your muscle needs. The nuts and oily fish provide anti-inflammatory fats that may help with recovery from exercise.

If you keep eating like this you’ll … Need to ensure you meet your iron and calcium needs, commonly low in female athletes. Chicken and salmon are lower in iron than red meats and iron sourced from plants is more difficult to absorb. Oat milk lacks calcium unless fortified.

Why don’t you try … Including lean red meat three times a week. Mussels and oysters are also terrific sources of iron. If you’re not avoiding dairy, include milk and/or yoghurt in your porridge. Tofu is a good option for calcium and can be added to your poke bowls.

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