Meal Plan for an Overweight Golfer

Golf is great exercise and thus provides all the health benefits of exercise including keeping your weight in check. However it's still possible to be overweight and play golf. The meal plan below is an example plan aimed to be a guide for a keen golfer who wants to lose some weight. A well planned diet will not only help you keep fit and energised for a long game, but will also help your concentration, maximising your skill potential.

In addition to following a nutritional regimen akin to the plan below and playing 3-4 rounds of golf a week, it would also be useful to try to incorporate some cardiovascular exercise two or three times a week. This of course, should be done on a different day or different time of day to your golf, and to maximise fat loss, do for about 40 minutes at a very low intensity, i.e. where you are not out of breath, can still comfortably talk and are only slightly warm. A great time to do this is first thing in the morning before breakfast.

The meal plan below is ideal for an active golfer who wants to lose weight. The example is for a morning on the golf course:

Porridge made with 30g rolled oats + 150ml skimmed milk + water with handful of dried fruit
200ml fresh fruit juice
Mug green tea
During morning
2 items of fruit
Drink plenty of water
Small granary bread roll + olive oil based spread with lean ham/chicken
Mixed salad
Mug green tea
Item of fruit
Mug green tea
Evening Meal
Lean fillet steak or chicken breast or fish + herbs to taste
2-3 boiled new potatoes or 30g basmati rice or 1 small dry roasted sweet potato
Loads of vegetables
Low fat, no added sugar yoghurt
Plenty of water throughout the day

This plan is merely a general guide, and portion sizes of carbohydrate foods need to be small. You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. The plan provides adequate levels of all nutrients and will be sufficient to keep you going through a long game on the golf course.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.