Here is a sample diet that I followed while playing soccer at PC. In this PDF file you will find a breakdown of breakfast, lunch, dinner and a snack. It has 6 different calorie diets that you can follow. Also, it include a shopping list that you can take to the store with you. As well as some general nutrition information, especially for athletes. It also includes one of my same breakdowns of my weight and goal weight.

Nutritional Diet

This is a PDF file that you can open and print for your own use.