Pick the day type, set training or rehab slots if needed, print and stick on the fridge.
Today is
Session slots
Injury day slots
Today's portions
Date
Today is
Athlete
Hit every day: protein at every meal · vitamin C (peppers, citrus, berries) · calcium (dairy, fortified milks, sardines, greens) · vitamin D (oily fish, eggs, supplement Oct to Mar).
Notes / how today felt
Hand units, not grams. Your child's own hand is the measuring tool. General nutrition guidance, not medical advice.