Freeletics - Healthy Recepies

Healthy Recepies Freeletics

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SWISS MUESLI

Ingredients per serving 50g (1.8 oz.) oatmeal

 10 min

SWISS MUESLI

30g (1 oz.) linseeds 30g (1 oz.) almonds (chopped or sliced)

You can prepare the muesli the previous evening and let it soak overnight. In this

2 apples

case, fill it into a sealable container and put it in the fridge. If the muesli is too dry

250g (8.8. oz.) fat free greek yogurt

the next morning, just add some milk and stir.

150 ml (0.6 cup) low-fat milk ½ lemon 1 teaspoon cinnamon

Linseeds should always be consumed with enough liquid, as they macerate in your stomache. They contain lots of dietary fiber, which have a positive effect on the metabolism and digestion. The consumption of linseeds is especially recommended in the morning, as it stimulates the metabolism. Preparation 1. Roast almonds in a pan without any fat on medium heat for about 4 minutes. 2. Core and dice the apples. 3. Squeeze lemon. 4. Mix oatmeal, linseeds, roasted almonds, diced apples with fat free greek yogurt, milk and lemon juice, sprinkle with cinnamon.

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GRAPEFRUIT MUESLI

Ingredients per serving 1 grapefruit

GRAPEFRUIT MUESLI

 5 min

70g (2.5 oz.) dried cranberries (unsweetened) 50g (1.8 oz.) oatmeal

Grapefruits are a real secret weapon for burning fat. Their high vitamin C content

30g (1 oz.) hazelnuts (chopped or sliced)

enhances fat loss and regulates appetite, the contained dietary fiber pectin

250g (8.8 oz.) fat free greek yogurt

saturates for a long time. In addition, they contain - as well cranberries -

150 ml (0.6 cup) low-fat milk

antioxidants, which are very important to protect the cells in times of high physical stress. If you are on any medication, you should not eat grapefruits, as they weaken or even neutralize the drugs in your medication. In this case, you can simply replace the grapefruit with an orange.

Preparation 1. Roast hazelnuts in a pan without any fat on medium heat for about 3 minutes. 2. Meanwhile cut grapefruit in eighth pieces, cut out flesh and dice. 3. Mix all ingredients in a bowl.

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CHESTNUT MUESLI

Ingredients per serving 100g chestnuts (3.5 oz.) (cooked and ready to eat)

 5 min

CHESTNUT MUESLI

1 pear (250g or 8.8 oz.) 2 tablespoons grated dark chocolate (20g or 0.7 oz.)

In this muesli crumbled chestnuts are used as the base instead of oatmeal. They

(unsweetened)

contain complex carbohydrates that raise blood sugar levels very slowly and are

½ teaspoon cinnamon

long-lasting saturating. Furthermore, they contain a lot of potassium and magnesium, minerals which are important for the contraction ability of the muscles.

200g low-fat curd or fat free greek yogurt (7 oz.)

Also, they contain a lot of vitamin B1, which strengthens the nerves.

150ml milk (5 fl. oz.) (low fat) Preparation 1. Crumble chestnuts with your hands or with the broad side of a large knife blade. 2. Wash pear, pat dry, cut in eighths, remove seeds and cut into cubes. 3. Mix crumbled chestnuts and pear cubes with low-fat curd or fat free greek yogurt, sprinkle with grated chocolate and cinnamon.

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MIXED BERRIES MUESLI


 10 min

MIXED BERRIES MUESLI

30g (1.1 oz.) linseeds 30g (1.1 oz.) almonds (chopped or sliced)

This muesli tastes very refreshing if the mixed berries are still frozen and defrost

150g (5.3 oz.) frozen mixed berries (unsweetened)

slowly. You can also prepare the muesli the previous evening and let soak

½ vanilla pod

overnight. In this case, fill it into a sealable container and put it into the fridge. In

250g (8.8 oz.) fat free greek yogurt

case the muesli is too dry the n ext morning, just add some milk and stir.

150ml (0.6 cup) low-fat milk We recommend using a vanilla pod instead of artificial vanilla flavor. The vanilla pod does not only taste better, it is also known for its antiphlogistic effect. Preparation 1. Roast almonds in a pan without any fat for about 4 minutes. 2. Mince vanilla pod finely. 3. Mix oatmeal, linseeds, almonds, berries and chopped vanilla pod with fat free greek yogurt and milk.

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APPLE CARROT MUESLI


APPLE CARROT MUESLI

 5 min

1 carrot 1 apple

Like most other nuts, brazil nuts contain a large amount of protein and unsaturated

1 orange

fatty acids. They also contain the trace element selenium, which strengthens the

2 tablespoons raisins (30g/ 1 oz.)

immune system and fights free radicals. Athletes are especially exposed to a high

4 brazil nuts

amount of free radicals.

200g (7 oz.) fat free greek yogurt Preparation 1. Peel carrots, cut in half lengthwise, cut into slices. 2. Wash apple, rub dry, quarter, core and dice. 3. Squeeze orange. 4. Crush Brazil nuts with the flat side of a large knife blade, chop if necessary. 5. Mix oatmeal, carrot slices, diced apple, orange juice, raisins, brazil nuts and yogurt.

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EGGS WITH GREEN HERB SAUCE

Ingredients per serving 3 eggs

EGGS WITH GREEN HERB SAUCE

 10 min

1 handful of fresh parsley 1 handful of fresh chives

If possible herbs should always be used fresh, as so the vitamins, minerals and

1 handful of fresh basil

phytochemicals can work best. Vitalization, metabolic acceleration, sleep

1 handful of fresh dill

enhancement, stimulation of blood circulation, desinfectant and antibacterial

½ beet of fresh cress

activity are just a few of many positive effects of fresh herbs. Precook eggs in large quantities and store them in the refrigerator, so you have always hard-boiled eggs

3 tablespoons fat free greek yogurt ½ teaspoon chili flakes or rings (fresh or dried) salt, Pepper

for a snack or for other dishes. Preparation 1. Cook eggs for 8 minutes. 2. Meanwhile wash herbs, pat or spin dry. 3. Pluck and mince the leaves. 4. Mix minced herbs with chili and yogurt, season with salt and pepper. 5. After cooking, hold eggs under cold water, peel and cut them into half, drizzle with herb sauce.

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GREEN FRIED EGG


GREEN FRIED EGG

 20 min

½ broccoli or 150g (5.3 oz.) frozen broccoli florets ½ zucchini

Broccoli is not only a vegetable, which saturates for a long time, it also contains

1 slice of whole-grain bread

many minerals, such as magnesium, which helps to r educe muscle ache after

1 teaspoon rapeseed or olive oil

working out.

chopped chives (optional)

The ingredients in broccoli have a positive effect on work-out performance as well

salt, pepper

as on regeneration afterwards. Preparation 1. Crumble bread or cut it into small pieces, roast it in a pan without fat for about 5 minutes and put it aside. 2. Meanwhile, wash zucchini, pat dry, cut into sli ces. 3. Cut off the broccoli florets. 4. Heat up oil in a pan on medium heat. 5. Add broccoli florets and zucchini slices, stir-fry for about 5 minutes. 6. Move the vegetables to the sides of the pan, break eggs into the middle of the pan and fry for about 4 minutes until it is set. 7. Season with salt and pepper, sprinkle with the crumbled bread and some minced chives, if desired.

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SPINACH EGG WITH SPICY YOGHURT SAUCE

Ingredients per serving 3 eggs 150g (5.3 oz.) spinach (fresh or frozen)

 15 min

SPINACH EGG WITH SPICY YOGHURT SAUCE

3 tablespoons low-fat yogurt ½ teaspoon chili flakes (fresh or dried) red pepper powder 1 teaspoon olive oil salt, pepper

Spinach is a vitamin bomb and additionally contains important minerals such as magnesium, calcium and iron, which are especially important for the regeneration, while chili keeps the metabolism going. Preparation 1. Heat up oil in a pan on medium heat. 2. Add spinach and stir until it is defrosted or has collapsed. 3. Push the spinach to the edge of the pan. 4. Break eggs in the middle of the pan and fry for about 4 minutes until it is set. 5. Mix chili with yogurt. 6. Season yogurt sauce with salt, pepper and some red pepper powder, serve with the eggs.

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SCRAMBLED EGGS WITH MIXED SEEDS

Ingredients for 1 serving 3 eggs 1 tablespoon (15g or 0.5 oz.) pumpkin seeds

 10 min

SCRAMBLED EGGS WITH MIXED SEEDS

1 tablespoon (15g or 0.5 oz.) sunflower seeds 1 tablespoon (15g or 0.5 oz.) linseeds 6 (100g or 3.5 oz.) cherry tomatoes 1 handful (20g or 0.7 oz.) rocket 1 tablespoon cottage cheese 1 teaspoon rapeseed or olive oil salt, pepper

Sunflower seeds are rich in protein , magnesium, and healthy unsaturated fatty acids. So you contain many ingredients that are important for a performanceoriented diet. Also, pumpkin seeds are rich in unsaturated fatty acids and also contain many important vitamins. Since Pumpkin and sunflower seeds are also rich in fiber, they're the perfect addition to a breakfast that is low in carbohydrates, but should nevertheless saturate. Preparation 1. Roast pumpkin seeds, sunflower seeds and linseeds without any fat in a pan on medium heat for about 3 minutes. 2. Meanwhile, wash cherry tomatoes and rocket, pat dry. 3. Cut cherry tomatoes in half. 4. Whisk eggs in bowl, mix with cottage cheese, season with salt and pepper. 5. Add roasted seeds to the egg and cottage cheese mixture. 6. Heat up oil in a pan on medium heat, fry tomatoes with cut side facing down for about 2 minutes. 7. Pour eggs in the pan, stir-fry for about 2 minutes until eggs are set. 8. Serve scrambled eggs with rocket.

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SCRAMBLED MUSHROOM‑CHEESE EGGS

Ingredients per serving 3 eggs 150 g (5.3 oz.) brown mushrooms

SCRAMBLED MUSHROOM‑

 15 min

CHEESE EGGS

½ onion 20g (0.7 oz.) parmesan cheese 1 small handful parsley 1 teaspoon rapeseed or olive oil pepper

Mushrooms contain a lot of minerals, vitamin B and protein. In combination with the protein of the eggs, this dish is a long-lasting saturating meal, which can be enjoyed at any time of the day. Brown mushrooms taste more intense than white ones and shrink less when heated due to their lower water content. It is sufficient to clean mushrooms with a dry kitchen towel, because rarely any chemicals are used in cultivating them. But do never wash them because they soak up the water and become spongy. Preparation 1. Clean mushrooms with a dry paper towel, do not wash with water, cut into quarters. 2. Peel onion, cut into rings. 3. Grate parmesan cheese. 4. Cut parsley into small pieces. 5. Whisk eggs in a bowl, season with pepper. 6. Heat up oil in a pan on medium heat. 7. Add onion rings, fry for about 3 minutes. 8. Add mushrooms and let cook for 4 minutes, stir occasionally. 9. Add whisked eggs, stir for about 2 minutes until eggs are set. 10. At the end of the cooking time, take the pan off the stove, add parmesan cheese, let it melt and stir. 11. Serve on a dish and sprinkle with parsley.

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SCRAMBLED EGG WITH TOMATOES AND FETA CHEESE

Ingredients per serving 3 eggs 6 (100g or 3.5 oz.) cherry tomatoes

SCRAMBLED EGG WITH

 12 min

TOMATOES AND FETA CHEESE

1 handful (20g or 0.7 oz.) rocket 100g (3.5 oz.) low-fat feta cheese 1 teaspoon olive oil pepper

This dish does not need any additional salt as the feta cheese is very salty itself. Tomatoes are not only versatile and can be used nearly everywhere as a flavoring ingredient, they also contain performance-enhancing ingredients such as vitamin C and support the cardiovascular system. Preparation 1. Wash cherry tomatoes and rocket, pat dry. 2. Halve tomatoes. 3. Crumble feta with hands or cut into small pieces. 4. Whisk eggs in a bowl and season with pepper. 5. Heat up oil in a pan on medium heat. 6. Fry tomatoes with cut side facing down for about 2 minutes. 7. Pour the eggs into the pan and stir-fry for about 2 minutes until they are set. 8. Take pan off the stove, spread feta crumbles on the scrambled egg and let melt for about 2 minutes. 9. Serve with rocket.

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RATATOUILLE OMELETT E


 30 min

RATATOUILLE OMELETTE

½ zucchini 1 tomato or 5 (100g or 3.5 oz.) cherry tomatoes

Bell peppers contain a lot of vitamin C. Vitamin C does not only strengthen the

1 bell pepper

immune system, it also boosts the fat burning process and accelerates the

1 small onion

excretion of toxic substances. Because vitamin C is very sensitive to heat, it is

1 tablespoon herbs, e.g. thyme, rosemary, oregano

important, that you only cook it for a short time and don’t use too much heat.

(fresh or dried) 2 teaspoons rapeseed or olive oil 150ml (0.6 cups) water

Preparation 1. Wash zucchini, tomatoes and bell pepper, pat dry.

salt, pepper

2. Cut zucchini into slices.

50g (1.8 oz.) cottage cheese or fat free greek yogurt

3. Dice tomato. 4. Core bell pepper and cut into slices.

(optional)

5. Peel onion, cut into rings. 6. Mix cut up vegetables with herbs. 7. Whisk eggs in a bowl and season with salt and pepper. 8. Heat up 1 teaspoon oil in a pot on medium heat. 9. Put vegetables in the pot, fry for about 3 minutes and deglaze with water. Cover up and let simmer for about 15 minutes until the water has evaporated. 10. Meanwhile, heat up 1 teaspoon oil in a pan on medium heat. 11. Pour egg in the pan, shake the pan until it is spread evenly and let it set for about 4 minutes. 12. Take the pan off the stove, turn over omelette and leave in the pan for about 2 minutes. 13. Put vegetables on one half of the omelette and fold over the other half. Serve with cottage cheese or fat free yogurt, if desired.

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FULL ENGLISH BREAKFAST


 15 min

FULL ENGLISH BREAKFAST

50g (1.8 oz.) turkey breast cold cuts 6-8 (200g or 7 oz.) medium sized tomatoes

White beans are low in fat, rich in protein, fiber and complex carbohydrates. They

6-8 (150g or 5.3 oz.) medium sized mushrooms

saturate long lastingly, give you energy and enhance loosing fat.

½ zucchini 150g (5.3 oz.) white canned beans parsley (optional) 1 teaspoon rapeseed or olive oil salt, pepper

Although the preparation of this breakfast seems a bit long, take the time. Because of the high training activity, sometimes it is important to eat a big breakfast. Also, never skip your breakfast, or else your metabolism will slow and prevent your body from losing fat. Preparation 1. Preheat oven to 240°C (460°F, circulating air.). 2. Cover a baking tray with baking paper, grease it with 1 oil. 3. Wash tomatoes and zucchini, pat dry. 4. Clean mushrooms with a dry paper towel or a mushroom brush, do not wash. 5. Cut tomatoes in half, cut out stem. 6. Cut zucchini into slices of approx ½ cm (0.2 inches). 7. Remove stem of mushrooms. 8. Place vegetables on the baking paper with the cut surfaces facing down, season with salt and pepper, bake on the middle rack for about 12 minutes. 9. Meanwhile, soft boil eggs for about 5 minutes. 10. Drain the beans, do not wash. 11. After the end of the cooking time, hold eggs under cold water, peel, cut in half. 12. Serve eggs with vegetables, beans and turkey breast.

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TROUT CREAM

Ingredients per serving 250g (8.3 oz.) smoked trout

TROUT CREAM

 5 min

150g (5.3 oz.) cottage cheese 15g (0.5 oz.) grated horseradish

Horseradish contains anti-inflammatory mustard oils and lots of potassium, which

1 teaspoon mustard

strengthens heart and nerves, as well as magnesium, calcium and iron. It is full of

1 handful of parsley

valuable nutrients that strengthen you for training and promote regeneration.

1 handful of chives 1 handful of dill

As the spiciness of the horseradish evaporates quickly in fresh air, it should always be prepared in conjunction with lemon juice to preserve. Make sure to buy freshly

½ lemon

grated horseradish that does not contain other ingredients like cream.

salt, pepper

Preparation 1. Wash parsley, chives and dill, pat dry. 2. Chop parsley and dill, cut chives into rings . 3. If the trout has bones remove them and pick apart the fish meat with a fork. 4. Squeeze lemon. 5. Mix trout, cottage cheese, horseradish, mustard, herbs and lemon juice, season with salt and pepper.

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SALMON SANDWICH

Ingredients per serving 2 slices of whole-grain bread

SALMON SANDWICH

 5 min

4 tablespoons (150g or 5.3 oz.) cottage cheese 200g (7 oz.) smoked salmon cold cuts

For this breakfast, you do not need any extra salt, as the smoked salmon is already

½ bunch of chives

very salty. This breakfast is very high in protein because of the smoked salmon and

½ lemon

the cottage cheese, while bread make this dish saturating.

pepper Preparation 1. Toast slices of bread until crisp. 2. Squeeze lemon. 3. Cut chives into rings. 4. Spread 2 tablespoons of cottage cheese and salmon on each bread slice. 5. Sprinkle with chives and lemon juice. 6. Season with pepper.

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PINEAPPLE WITH BALSAMIC VINEGAR

Ingredients per serving ½ fresh pineapple

PINEAPPLE WITH BALSAMIC

 5 min

VINEGAR

1 organic lime 300g (10.5 oz.) fat free greek yogurt 20g (0.7 oz.) coconut flakes ½ teaspoon chili flakes or rings (fresh or dried) 2 teaspoons balsamic vinegar

You should always use fresh pineapple, since bottled or canned fruits contain lots of sugar and the ingredients, which make the pineapple valuable have been destroyed during the process. Pineapples have lots of vitamins and enzymes that help to burn fat, relax muscles and prevent muscle cramps. Especially the enzyme bromelain plays a very important role in the metabolism of protein. Preparation 1. Peel pineapple with a large knife, cut into slices, separate the stalk. 2. Wash lime with hot water, rub dry, grate zest finely. 3. Mix greek yogurt with coconut flakes, chili, lime zest and 1 teaspoon balsamic vinegar. 4. Serve the slices with the yogurt sauce, drizzle with 1 teaspoon balsamic vinegar.

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SPICY ORANGE COOKIES

Ingredients for 12 cookies 200g ground almonds (7 oz.)

SPICY ORANGE COOKIES

 35 min

50g cashew nuts (1.8 oz.) 1 organic orange

Cinnamon, nutmeg and chili stimulate the metabolism, so that the fat burning

1 teaspoon cinnamon

process is boosted. On the other hand they will keep you warm from the inside in

½ teaspoon chili flakes (fresh or dried)

the cold season, as they stimulate thermogenesis. And, due to the spices these

½ teaspoon grated nutmeg

cookies don’t need additional sweetener.

3 tablespoons almond or cashewpaste (100g or 3.5 oz.) (unsweetened, no additives) 1 egg

The ground almonds provide you with lots of healthy fats and vegetable protein and vitamins. They are the perfect alternative to classic meal! Preparation 1. Preheat oven to 180°C (356°F, no convection). 2. Crush cashews coarsely with a mortar or with the broad side of a large knife blade. 3. Wash orange with hot water, pat dry. Grate zest finely. 4. Squeeze orange. 5. Mix ground almonds, crushed cashews, orange zest and orange juice with cinnamon, chili flakes, nutmeg, almond or cashewpaste and egg. 6. Moisten hands and shape 12 balls. Put them on a baking parchment covered baking sheet and press them, so that they become round cookies. 7. Bake cookies for approx. 25 minutes on middle rack.

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OATMEAL COOKIES

Ingredients for 16 cookies 150g oatmeal (5.3 oz.)

OATMEAL COOKIES

 25 min

5 tablespoons dried cranberries (75g or 2.6 oz.) (unsweetened)

The oatmeal cookies are very rich in fiber due to the oats and cranberries, which

5 tablespoons almond spikes (75g or 2.6 oz.)

will keep you saturated for a long time and provide you with long lasting energy.

1 medium apple (200g or 7 oz.)

For an extra dose of protein, they can be easily combined with low-fat curd and

3 eggs

eaten e.g. for breakfast! Preparation 1. Preheat oven to 180°C (356°F, no convection). 2. Wash apple, rub dry, cut in quarters, core. Cut quarters in small strips lengthwise, chop into small pieces. 3. Mix oatmeal, cranberries, almond spikes and apple cubes with eggs. 4. Shape 15 heaps with a tablespoon, put them on a baking parchment covered baking sheet. 5. Bake cookies for approx. 20 minutes on middle rack.

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COCONUT MACAROONS

Ingredients for 24 pieces 200g coconut flakes (7 oz.)

COCONUT MACAROONS

 30 min

4 egg whites 1 tablespoon almond or cashew cream (30g or 1 oz.)

The coconut macaroons are a real protein bomb! They are therefore perfectly

(unsweetened, no additives)

suited as a post-workout snack, but also at any other time of day. In addition, the fat

1 teaspoon honey

contained in coconuts is said to haven a positive effect on the brain.

1 pinch of salt Preparation 1. Preheat oven to 150°C (302°F, convection). 2. Whip the egg whites and a pinch of salt in a high vessel until stiff with a stirring device or immersion blender. 3. Add coconut flakes, almond or cashew cream and honey. Mix gently. 4. Shape with your hands or a tablespoon 24 balls of approx. 3 cm, put them on a baking parchment covered baking sheet and press down lightly. 5. Bake on the middle rack for about 25 minutes, until they begin to brown slightly.

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HAZELNUTBALLS

Ingredients for 15 pieces 15 whole hazelnut seeds

HAZELNUTBALLS

 10 min

6 tablespoons oatmeal (60g or 2.1 oz.) 2 tablespoons cocoa powder(20g or 0.7 oz.) (low-fat,

The hazelnut balls are a perfect snack when you have sweet cravings and after

unsweetened)

training. Nevertheless, they saturate very well, as they contain a lot of fiber. They

4 tablespoons kibbled linseed (50g or 1.8 oz.)

keep in the fridge for several days. Since it is not necessary to bake them, they are

4 tablespoons hazelnutpaste (70g or 2.5 oz.)

also made very quickly.

(unsweetened, no additives) 4 teaspoons honey 2-3 tablespoons water

The important thing is that you always opt for unsweetened and low-fat cocoa powder, e.g. baking cocoa and not a mix for hot cocoa drink. These preparations are usually full of sugar and taste too sweet and unnatural. But raw cocoa and dark chocolate have a positive effect on strengthening the muscle tissue. Preparation 1. Mix oatmeal, cocoa powder, linseed, hazelnutpaste and honey thouroughly. 2. Add 2-3 tablespoons water, until the dough is sticky. 3. Shape 15 balls of approx. 2cm, put a hazelnut seed in every ball. 4. Put in the fridge to set.

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PIZZA NUT BARS

Ingredients for 12 Pieces 200g (7 oz.) dried tomatoes in oil

 25 min

PIZZA NUT BARS

100g (3.5 oz.) cashew nuts (unsalted) 150g (5.3 oz.) oatmeal

Nuts and seeds are a good source of vegetable protein and healthy fats. Avoid

50g (1.8 oz.) almonds (chopped or sliced)

buying any nut bars, since they usually contain too much sugar and artificial

50g (1.8 oz.) sunflower seeds (shelled)

additives.

50g (1.8 oz.) pine nuts 40g (1.4 oz.) parmesan cheese 2 tablespoons thyme (fresh or dried) or Italian herb mix 4 eggs

These bars are perfect as a savory snack, but also can be used as a side dish for salads and other dishes. They can be kept up for up to four days. If you like to add a little more flavor, you can replace a portion of the dried tomatoes by 50g (1.8 oz.) green olives. Do not eat these bars too often, as they contain a relatively large amount of fat. Preparation 1. Preheat oven to 180°C (400°F), cover a baking tray with baking parchment. 2. Roast the pine nuts in a frying pan without fat for about 3 minutes on medium heat. 3. Pat dried tomatoes with a dry paper towel, cut into pieces. 4. Grate parmesan cheese roughly. 5. Combine all ingredients in a blender, chop briefly, do not puree. 6. Alternatively, put all the ingredients in a tall container, chop briefly with an immersion blender. 7. Spread mixture on the baking sheet about ½ cm thick as rectangular as possible, bake on the middle rack for about 25 minutes. 8. After the end of the baking time cut into 12 pieces with a sharp knife or pizza cutter while still warm, let cool.

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COCONUT‑LIME SNACK

Ingredients per serving 300g (8.8 oz.) fat free greek yogurt

 5 min

COCONUT‑LIME SNACK

2 tablespoons low-fat yogurt Coconut improves the absorption and utilization of the vitamins contained in the 1 organic lime

lime. Fat free greek yogurt makes this dish a high-protein snack, a healthy desert or

20g (0.7 oz.) coconut flakes or chips

a tasty post-workout snack. Take care that the lime is organic, as the peel of those is not as contaminated with pollutants as common limes. Preparation 1. Roast coconut flakes or chips in a pan without any fat for about 3 minutes on medium heat. 2. Wash the lime with hot water, rub dry. 3. Grate the zest of the lime with a fine grater. Halve lime and squeeze one half. 4. Mix lime juice and zest with fat free greek yogurt and yogurt. 5. Sprinkle with coconut flakes or chips.

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TURNIP APPLE SALAD

Ingredients per serving 1 (200g or 7 oz.) turnip

 5 min

TURNIP APPLE SALAD

3 (200g or 7 oz.) carrots 1 (200g or 7 oz.) apple

The salad is very quick and easy to prepare and take away. It is a perfect choice if

200g (7 oz.) fat free greek yogurt

you get sudden cravings and provides your body with many essential vitamins.

½ orange Preparation

½ lemon salt

1. Peel and grate turnip and carrot. 2. Grate apple with peel, be careful not to grate the core. 3. Squeeze orange and lemon. 4. Mix grated turnip, carrots and apple with yogurt, orange and lemon juice. 5. Season with a little pinch of salt.

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STUFFED AVOCADOS

Ingredients per serving 200g (7 oz.) shrimps (kitchen-ready, cooked and

 5 min

STUFFED AVOCADOS

peeled) 2 avocados

This snack can be prepared with almost all kinds of seafood (e.g. prawns, shrimps,

2 tablespoons (40g or 1.4 oz.) low-fat yogurt

crayfish etc.). Seafood of all kinds is a valuable source of protein.

½ lemon 1 tablespoon dill (fresh or dried)

Preparation 1. Cut avocado in half, remove core, do not peel.

½ teaspoon chili flakes or rings (fresh or dried) salt, pepper

2. Spoon out half of the avocado flesh, mash with a fork. 3. Squeeze lemon. 4. Fill shrimps in the semi hollowed avocados. 5. Mix avocado pulp with yogurt and lemon juice, season with salt and pepper. 6. Add sauce on the stuffed avocados, sprinkle with dill and chili.

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TOMATO SOUP

Ingredients per serving ½ onion

 30 min

TOMATO SOUP

1 piece of ginger, approx. size of a thumb (20g or 0.7 oz.)

Soups are perfect as snacks. They are saturating, easy to prepare and can always

2 carrots

be extended with components high in protein – like in this case, cottage cheese.

1 can (400g or 14.1 oz.) of diced tomatoes

You can also make more soup and deep freeze it for later times. Please do not use

2 tablespoons (30g or 1 oz.) pine nuts

any instant soups, as they rarely contain any nutrients and too much salt.

5 tablespoons (200 g or 7 oz.) cottage cheese 1 handful fresh basil 400 ml (1.7 cups) water

Preparation 1. Peel and dice onion.


2. Peel and chop or grate ginger.

salt, pepper

3. Peel and dice carrots. 4. Heat up oil in a pot on medium heat. 5. Add onion, ginger and carrots and fry for about 5 minutes. 6. Add diced tomatoes and water, season with salt and pepper. 7. Close lid and let simmer for about 20 minutes, stir occasionally. 8. Meanwhile, roast pine nuts in a pan without any fat on medium heat for about 3 minutes. 9. Cut basil into stripes. 10. At the end of the cooking time, puree soup with an immersion blender. 11. Mix cottage cheese into the soup, sprinkle with pine nuts and basil.

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VEGGIE STICKS WITH DIP

Ingredients per serving ½ cucumber

VEGGIE STICKS WITH DIP

 10 min

2 (150g or 5.3 oz.) carrots 1 (200g or 7 oz.) small turnip

Raw vegetables are often said to be stale, but if eaten raw, they contain a higher

½ lemon

amount of vitamins and fiber. Furthermore sliced and packed in a zip-lock bag they serve as an easy snack. The dip contains a high amount of protein, which is

½ bundle chives

absorbed even better in combination with the nutrients of the vegetables. The

½ teaspoon chili flakes or rings (fresh or dried)

perfect snack!

250g (8.8 oz.) fat free greek yogurt We want to highlight the turnip especially. It is very digestible and contains a high amount of vitamin C. Especially when working out a lot, it is important to support

salt, pepper

your immune system with vitamins. Preparation 1. Wash cucumber, pat dry, quarter lengthwise and if needed, halve transversely. 2. Peel carrots, quarter lengthwise and if needed, halve transversely. 3. Peel turnip, halve and cut into slices. 4. Cut chives into rings. 5. Mix fat free greek yogurt with chives and chili, season with pepper. 6. Squeeze lemon, sprinkle cut vegetables with juice, add some salt and serve with the dip.

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PUMPKIN FRIES WITH DIP

Ingredients per serving 400g (14 oz.) pumpkin flesh, e.g. Hokkaido, Butternut

 35 min

PUMPKIN FRIES WITH DIP

2 cloves of garlic 200g (7 oz.) fat free greek yogurt

Pumpkins deliver many vitamins and contain saturating dietary fiber. Thus, they are

50g (1.8 oz.) cottage cheese

a good surrogate for the conventional carb products such as French fries.

1 organic lemon 1 teaspoon cinnamon ½ teaspoon chili flakes or rings (fresh or dried) 2 teaspoons rapeseed or olive oil salt, pepper

Make sure to buy an organic lemon, as the zest of organic products is not as contaminated with chemicals and pesticides as others.

Preparation 1. Preheat oven to 200°C (390°F, no convection) 2. Peel pumpkin, core it and cut it into slices of 1cm (0.4 inch). 3. Peel garlic, halve and crush a little bit. 4. Put pumpkin and garlic into a bowl and mix with cinnamon, chili flakes, oil, salt and pepper. 5. Lay a baking parchment on a grid, spread pumpkin slices on it. 6. Bake on middle rack for about 30 minutes. 7. Meanwhile, wash lemon with hot water. 8. Grate the zest of the lemon with a fine grater. Halve the lemon, squeeze one of the halves. 9. Mix lemon juice and zest with fat free greek yogurt and cottage cheese. 10. Serve pumpkin fries with the dip.

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SALMON AVOCADO BOATS

Ingredients per serving 150g (5.3 oz.) smoked salmon

SALMON AVOCADO BOATS

 5 min

1 avocado 4 tablespoons (150g or 5.3 oz.) cottage cheese

If the taste of garlic is too strong, you may replace it with fresh horseradish. Do not

1 tablespoon dill (fresh or dried)

use creamed horseradish, as it contains too much fat.

½ clove of garlic ½ lemon 4 leaves iceberg lettuce

Salmon and avocado can be a no-carb, but protein-rich snack, not only during the day, but also after a work-out. Smoked salmon contains highly digestible proteins as well as valuable fatty acids, especially Omega-3, which support the cardiovascular system.

salt, pepper

Preparation 1. Mince or press garlic. 2. Cut avocado in half, remove core, peel, mash avocado flesh with a fork. 3. Squeeze lemon, mix lemon juice with cottage cheese, dill and garlic. 4. Wash lettuce leaves, pat dry and cover with slices of smoked salmon and avocado creme.

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LEMON HERB CHICKEN

Ingredients per serving 250g (8.8 oz.) turkey or chicken breast

LEMON HERB CHICKEN

 40 min

1 bell pepper 2 carrots

Parmesan cheese contains a relatively high percentage of salt, which is why no

1 onion

additional salt is required in this dish. The juice which comes out of the lemon while

30g (1 oz.) parmesan cheese

baking, activates the stomach and bowel function. This helps stimulating your

1 lemon

metabolism.

1 tablespoon herbs, e.g. thyme, rosemary, oregano (fresh or dried)

Preparation

2 teaspoons rapeseed or olive oil pepper

1. Preheat oven to 200°C (390°F, no circulating air). 2. Grease an oven dish with 1 teaspoon oil. 3. Wash turkey or chicken breast, pat dry, season with pepper. 4. Wash bell pepper, pat dry, core, cut into slices. 5. Peel carrots and cut into medium sized pieces. 6. Skin onion, cut into pieces. 7. Grate parmesan cheese. 8. Put half of the vegetables into the oven dish, put meat on top and cover with the rest of the vegetables, sprinkle with herbs and parmesan. 9. Cut lemon into slices, cover vegetables and drizzle with 1 teaspoon of olive oil. 10. Put dish in the oven, let bake for about 30 minutes on middle rack. 11. Afterwards, remove lemon slices. Serve meat and vegetables with gravy from the oven dish.

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CHICKEN CURRY WITH VEGETABLES

Ingredients for 2 Servings 150g chicken- or turkey strips 150g cauliflower florets (fresh or deep-frozen)

 30 min

CHICKEN CURRY WITH VEGETABLES

½ onion 100g red lentils 50g leek

Red lentils are recommended for this dish, since other varieties do not soften quickly enough during the short cooking time, which is important to ensure that the

50g peas 200ml coconut milk (low-fat, unsweetened) 150ml water

vegetables do not lose any nut ritional value through overcooking. Preparation

2 teaspoons curry powder

1. Rinse turkey or chicken strips with cold water and pat dry.


2. Peel onion, chop finely.

cayenne pepper

3. Rinse leek, pat dry, cut into slices. 4. Heat oil in a large pan on medium heat.

salt, pepper

5. Add onion and chicken or turkey strips to the pan and stir-fry for about 5 minutes, until the onions become glassy and the meat has browned. 6. Add cauliflower, lentils, leek, peas and curry powder and continue frying for 2 minutes 7. Add coconut milk and water, bring it to a boil, let simmer for approx. 15 minutes, stir occasionally. 8. Season with cayenne pepper, salt and pepper.

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TURKEY STRIPS WITH PEANUT SAUCE AND VEGETABLES

Ingredients per serving 200g (7 oz.) turkey or chicken breast fillet 150g (5.3 oz.) cauliflower (fresh or frozen)

TURKEY STRIPS WITH PEANUT

 30 min

SAUCE AND VEGETABLES

50g (1.8 oz.) leek 2 carrots 100 ml (0.4 cups) coconut milk (low-fat, unsweetened) 4 tablespoons (60g or 2.1 oz.) peanutcream

Peanuts are an excellent source of protein and fat. But make sure to buy peanut butter that does not contain extra fat or sugar.

1 clove of garlic 1 piece of ginger, approx. the size of a thumb (20g or 0.7 oz.)

Preparation 1. Rinse turkey or chicken breast fillet with cold water, pat dry and cut into strips of about 1 cm (0.4 inch).

½ lime

2. Cut cauliflower into slices. ½ teaspoon chili flakes or rings (fresh or dried)

3. Wash leek, pat dry, cut into slices.

2 teaspoons rapeseed or olive oil

4. Peel carrots and cut into slices.

salt, pepper

5. Heat up 1 teaspoon oil in a pan on medium heat. 6. Fry fillet strips and vegetables for about 2 minutes on each side. Take out the meat strips and put them aside. 7. Add 150ml (0.6 cups) water to the vegetables and let it simmer for about 5 minutes until the water has evaporated. 8. Peel garlic and ginger, cut into thin slices. 9. Squeeze lemon. 10. Heat up 1 teaspoon oil in a high pot on medium heat. 11. Put garlic, ginger and chili in the pot, fry for about 3 minutes. 12. Deglaze with coconut milk, boil it up and take the pot off the stove. 13. Stir in peanut butter and lime juice, season with salt and pepper. 14. Serve fillet strips and vegetables with peanut sauce.

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TURKEY WITH MASHED PEAS

Ingredients per serving 200g (7 oz.) turkey or chicken breast fillet

 10 min

TURKEY WITH MASHED PEAS

250g (8.8 oz.) peas (frozen) 2 (150g or 5.3 oz.) carrots

Mashed peas are a great substitute for mashed potatoes and other side dishes rich

1 organic lemon

in carbohydrates. The puree can be complemented with beans or carrots and

½ onion

according to taste seasoned with various herbs.

1 clove of garlic Preparation 6 tablespoons water 2 teaspoons rapeseed or olive oil salt, pepper

1. Rinse turkey or chicken breast fillet with cold water, pat dry, season with salt and pepper. 2. Peel and dice onion. 3. Peel garlic, cut into slices. 4. Peel carrots. 5. Wash lemon with hot water, pat dry. 6. Grate zest of lemon finely. 7. Cut lemon in half and squeeze one half. 8. Heat up 1 teaspoon oil in a big pot on medium heat. 9. Add onion dices, stir-fry for about 3 minutes. 10. Add peas and fry for another 2 minutes. 11. Add lemon zest and 6 tablespoons of water to the peas, let simmer for about 5 minutes. 12. Puree pees with an immersion blender, season with lemon juice, salt and pepper. 13. Heat up 1 teaspoon oil in a big pan on medium heat. 14. Fry turkey or chicken breast with carrots and garlic slices for about 3 minutes on each side. 15. Serve meat, carrots and garlic slices with the mashed peas.

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TURKEY CAPRESE

Ingredients per serving 200g (7 oz.) turkey or chicken breast fillet

TURKEY CAPRESE

 35 min

2 pieces (250g or 8.8 oz.) low-fat mozzarella 2 (150g or 5.3 oz.) tomatoes

Basil is not only an extremely aromatic herb, its contents also stimulate the blood

2 hands full of basil leaves

flow and the cellular metabolism. It also has a positive influence on the respiratory passages.

2 teaspoons olive oil 1 tablespoon balsamic vinegar salt, pepper

Preparation 1. Pre-heat the oven to 180°C (355°F) 2. Rinse turkey or chicken breast fillet, pat dry, season with salt and pepper. 3. Drain mozzarella, cut into slices. 4. Wash tomatoes, pat dry, cut into slices. 5. Grease an oven dish with 1 teaspoon olive oil. 6. Put meat into the bottom of the dish and top with alternating layers of mozzarella, tomato and basil. 7. Sprinkle with 1 teaspoon olive oil and balsamic vinegar, season with salt and pepper. 8. Bake for about 25 minutes on middle rack. 9. After baking, drain fluid from the mozzarella.

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PUMPKIN TURKEY PAN

Ingredients per serving 250g (8.3 oz.) pumpkin flesh, e.g. Hokkaido, Butternut

PUMPKIN TURKEY PAN

 30 min

200g (7 oz.) turkey or chicken breast fillet 1 bell pepper

Pan dishes are very convenient as they can easily be prepared in advance and

1 onion

stored or taken away. If you want to save a little preparation time, buy pre-cut

1 clove of garlic 2 tangerines

turkey or chicken breast.

200ml (7 oz.) coconut milk (low-fat, unsweetened) ½ lime if desired

Preparation 1. Peel pumpkin, remove the seeds, cut into slices of approx. 1 cm (0.4 inches).


2. Rinse bell pepper, core and cut into slices.

1 pinch of cinnamon

3. Peel onion and garlic, cut onion into rings and garlic into slices.

1 pinch of cayenne pepper

4. Heat oil in a large pan on medium heat.


5. Add pumpkin slices, cook for about 10 minutes, stir occasionally.

salt

6. Add onion rings and garlic slices, stir-fry for another 5 minutes. 7. Meanwhile rinse meat, pat dry. 8. Cut turkey or chicken breast fillet into slices of approx. 1 cm (0.4 inches), season with salt and pepper. 9. Peel tangerine, take out fillets. 10. Add turkey or chicken strips, chili and pepper slices to the pan, stir-fry for another 5 minutes. 11. Add tangerine fillets and deglaze with coconut milk, season with cinnamon and cayenne pepper, let simmer for about 5 minutes, stir occasionally. 12. Serve everything on a plate, sprinkle with lime juice if desired.

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RED CABBAGE SALAD WITH TURKEY STRIPS

Ingredients per serving 200g (7 oz.) turkey or chicken breast fillet 150g (5.3 oz.) red cabbage

RED CABBAGE SALAD WITH

 20 min

TURKEY STRIPS

½ radicchio 150g (5.3 oz.) papaya ½ mango 2 tablespoons (30g or 1.1 oz.) cashew nuts (unsalted) ½ lime ½ teaspoon chili flakes or rings (fresh or dried) 1 tablespoon soy sauce 4 teaspoons rapeseed or olive oil salt, pepper

Red cabbage is full of minerals and vitamins - particularly vitamin k - which is especially important for healthy bones. In times of high physical stress, it is not only important to strengthen your muscles, but also your bones. Additionally, cabbage is very high in fiber, and saturates long lastingly. Since papaya and mango contain fructose and thus carbs, you should not eat this dish too often and only as a dinner on training days. Preparation 1. Roast cashews without any fat at medium heat for about 4 minutes. 2. Rinse turkey or chicken breast fillet, pat dry, season with salt and pepper. 3. Heat 1 teaspoon oil in a large pan on medium heat. 4. Put meat into the pan and fry for about 4 minutes, stir occasionally. 5. Wash cabbage and radicchio, pat or spin dry, cut into strips. 6. Peel papaya and mango, cut into cubes or strips. 7. Squeeze lime, mix juice with chilli, soy sauce and 3 teaspoons oil, season with salt and pepper. 8. Mix meat, red cabbage and radicchio strips, papaya, mango and roasted cashew nuts, sprinkle with dressing.

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BAKED FETA WITH LAMB’S LETTUCE AND WALNUTS

Ingredients per serving 200g feta cheese (low fat) (7 oz.)

BAKED FETA WITH LAMB’S

 25 min

LETTUCE AND WALNUTS

1 red onion 1 teaspoon thyme (fresh or dried) 1 teaspoon olive oil 3 handfuls lamb’s lettuce (90g or 3.2 oz.) ½ pomegranate 2 tablespoons chopped walnuts (25g or 0.9 oz.) 1 teaspoon walnut oil

Contrary to other types of salad lamb’s lettuce is relatively rich in vitamins. Especially in the winter, it should therefore often end up on your plate. Fittingly, it is one of the few types of salad, that grows also in the winter. Walnuts win with their high omega 3 content, while pomegranate seeds contain a lot of antioxidants, which have a cell protecting effect. Preparation 1. Preheat oven to 180°C (356°F, no convection). 2. Halve feta cheese, then cut the pieces in half along the narrow side, so that you get 4 flat pieces of feta. 3. Peel onion, cut in half, cut into rings. 4. Place feta pieces in a baking dish, sprinkle with onion rings and thyme, drizzle with olive oil. 5. Bake feta for about 20 minutes on middle rack. 6. Meanwhile, wash lettuce, pat or spin dry. 7. Squeeze ½ pomegranate over a bowl until seeds and juice come out. Scrape out remaining seeds carefully with a fork. Remove the white separation membranes. 8. Press seeds and juice through a sieve, collect juice if desired. 9. Mix salad, pomegranate seeds and chopped walnuts, sprinkle with walnut oil. 10. Take feta from the oven, serve with the salad.

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THAI TOFU BOWL

Ingredients per serving 200g (7 oz.) tofu (natural, unflavoured)

THAI TOFU BOWL

 25 min

1 small romaine lettuce or ½ iceberg lettuce (100g or Tofu has a rather bad reputation. It is regarded as bland, boring and rubbery. But it

3.5 oz.) ½ cucumber

has not only a high proportion of vegetable protein, it also saturates for a long time

1 spring onion

and can be cooked in many different ways because of its neutral taste.

2 carrots 100g (3.5 oz.) peanuts or cashew nuts (roasted, unsalted)

For the dressing, you can also use cold pressed peanut oil or sesame oil. These oils generally are more expensive but give asian dishes a unique taste and are rich in

1 bunch of fresh mint or lemon balm

unsaturated fatty acids, thus have a positive effect on heart health.

1 piece of ginger, approx. size of a thumb (20g or 0.7 oz.) 1 clove of garlic

Preparation 1. Preheat oven to 180°C (360°F, no convection).

1 lime

2. Peel and grate ginger


3. Peel garlic, chop or press finely..

4 tablespoons soy sauce

4. Halve lime, squeeze one half.

3 tablespoons rapeseed or olive oil

5. Mix ginger, garlic, lime juice and chili with 3 tablespoons of soy sauce.

pepper

6. Cut tofu into cubes of approx. 2cm (0.8 inch), place in a baking dish. 7. Pour soy sauce mixture over the dice, mix thoroughly. 8. Marinate tofu for about 15 minutes in the oven on middle rack. 9. Meanwhile rinse lettuce, cucumber and spring onion, pat dry. 10. Chop salad coarsely. 11. Cut cucumber into slices. 12. Cut spring onion into rings. 13. Peel and grate carrots. 14. Crush peanuts or cashews coarsely with the broad side of a large knife blade. 15. Pluck off mint or lemon balm leaves, mix with lettuce, cucumber, spring onions, carrots and peanuts. 16. Take out tofu after the end of the baking time and place on the salad. 17. Squeeze other half of the lime. 18. Mix the remaining marinade from the oven dish with 3 tablespoons oil, 1 tablespoon soy sauce, lime juice and a pinch of pepper, pour over the salad and mix well.

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FISH WITH WINTER VEGETABLES

Ingredients per serving 200g (7 oz.) fish fillet (fresh or frozen, e.g. salmon,

 35 min

FISH WITH WINTER VEGETABLES

tuna, trout) 1 carrot (150g or 5.3 oz.)

Cabbage has high season in winter and is particularly valuable because it is rich in

4 leaves kale (3.5 oz.)

fiber, vitamins and minerals. Especially from kale you can benefit as a free Athletes,

2 tablespoons cottage cheese (90g or 3.2 oz.)

as it contains a lot of potassium and calcium, trace elements, which are extremely

200ml water (6.8 fl.oz.)

important for the excitability of muscle.

1 teaspoon thyme (fresh or dried) 2 teaspoons rapeseed or olive oil

Fatty fish such as salmon and tuna are rich in vitamin D, which the body produces, among other things with the help of sunlight. But even leaner fish such as trout are

Salt, pepper

suitable. Vitamin D is in the winter due to lack of sunlight rather scarce, which is why it is extremely important to provide the body with vitamin D th rough food. Vitamin D raises not only the mood, but also strengthens your bones! Preparation 1. Preheat oven to 180°C (356°F, no convection). 2. Rinse carrot, cut in half lengthwise, cut in slices. 3. Rinse kale, cut in strips of approx. 1cm. 4. Grease an oven dish with 1 teaspoon oil, put in carrot slices and kale strips. 5. Mix water and cottage cheese, pour over the vegetables. 6. Place fish fillet on the vegetables, season with thyme, salt and pepper, sprinkle with 1 teaspoon oil. 7. Bake for approx. 30 minutes on middle rack until the liquid is evaporated and the vegetables become brown.

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FISH WITH TZATZIKI

Ingredients for 2 servings 300g fillet of white fish, e.g. codfish, plaice, sole (fresh

 40 min

FISH WITH TZATZIKI

or frozen) ½ zucchini

Fish protein is exceptionally wholesome and very digestible. Especially any kind of

½ bell pepper

white fish has a relatively high percentage of proteins combined with relatively low

1 onion 1 tablespoon herbs, e.g. thyme, rosemary (optional) 6 tablespoons low-fat yogurt ⅓ cucumber 1 clove of garlic ½ lemon

fat. Preparation 1. Let the frozen fish defrost a couple of hours earlier, rinse with cold water, pat dry. 2. Preheat oven to 200° C (392° F, no circulating air).


3. Wash zucchini and bell pepper.


5. Core bell pepper and slice into medium sized pieces.

salt, pepper

6. Cut zucchini into thicker slices.

4. Skin onion and chop into medium sized pieces.

7. Grease an oven dish with 1 teaspoon oil and put in vegetables. 8. Lay fish fillets on top of the vegetables, add salt and pepper and sprinkle with 1 teaspoon oil 9. Put the dish in the oven, let bake for about 25 minutes. 10. Meanwhile chop or grate cucumber. 11. Chop or press garlic. 12. Squeeze lemon. 13. Chop dill if necessary. 14. Mix garlic, cucumber, lemon juice and dill with yogurt. 15. After taking out the dish from the oven, serve with yoghurt sauce.

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FISH WITH MUSTARD‑OATMEAL‑CRUST AND SPINACH

Ingredients per serving 200g (7 oz.) fillet of white fish, e.g. codfish, plaice, sole (fresh or frozen)

FISH WITH MUSTARD‑OATMEAL‑

 20 min

CRUST AND SPINACH

50g (1.8 oz.) oatmeal 2 tablespoons mustard ½ lemon

Fish protein is easily digestible and absorbable by the human body. We especially recommend white fish, because it has a high protein percentage combined with

200g (7 oz.) spinach (fresh or frozen)

relatively low fat.


Do not use sweet mustard, as it often contains sugar or honey.


Preparation

1 pinch of grated nutmeg (optional) salt, pepper

1. If fish is frozen, let it defrost a couple of hours before, rinse with cold water and pat dry. 2. Pre-heat oven to 200°C (390°F, no circulating air). 3. Season the fish with salt and pepper on both sides. 4. Put a baking paper on a baking tray and grease it with 1 teaspoon of oil. 5. Lay the fish on the baking tray with skin facing down. 6. Spread mustard on the upper side of the fish, sprinkle with oatmeal, press on gently. 7. Sprinkle fillets with 1 teaspoon oil. 8. Bake for about 15 minutes on the top shelf until the crust has browned. 9. Meanwhile, heat up 1 teaspoon of oil in a pot on medium heat. 10. Put the spinach into the pot, stir until it has wilted. 11. Take the pot off the stove, add cottage cheese, season with salt, pepper and 1 pinch of grated nutmeg if desired. 12. In case the fish is not ready yet, keep spinach warm on lowest heat. 13. Serve fish with spinach and lemon.

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TUNA BURGER WITH ASIAN SALAD

Ingredients per serving 150g (5.3 oz.) canned tuna ("in own juice" or "natural") 30g (1 oz.) oatmeal

 15 min

TUNA BURGER WITH ASIAN SALAD

1 egg ½ onion

Tuna patties taste good both hot and cold. Therefore, they are ideal for preparing

1 (200g / 7oz.) pak choi

and take away. Pak Choi should only be added just shortly before consumption, as

½ bell pepper

it will soften very quickly. It also contains a lot of beta-carotene as well as vitamin A,

1 spring onion100g (3.5 oz) soy or mung bean sprouts (fresh or pickled)

which hold the cell-damaging free radicals in check. In times of increased physical stress, the muscle cells are particularly threatened by free radicals.

2 (20g/ 0.7 oz.) tablespoons sesame seeds Preparation 1 piece of ginger, approx. size of a thumb (20g or 0.7

1. Roast sesame in a pan without any fat on medium heat for about 3 minutes.

oz.)

2. Pick apart tuna with a fork.

½ lime

3. Process oatmeal in a blender at the highest level to get a kind of flour.

3 tablespoons soy sauce

4. Peel onion, dice finely. 5. Mix tuna, ground oatmeal, egg and onion dices thoroughly. 6. Form 4 patties with your hands. 7. Heat oil in a pan on medium heat 8. Fry tuna patties from each side for about 4 minutes. 9. Meanwhile wash pak choi, peppers, spring onions and sprouts (if necessary), pat dry. 10. Cut pak choi into strips. 11. Core peppers and cut into strips. 12. Cut spring onion into rings. 13. Mix pak choi, bell pepper, spring onion, sprouts and sesame seeds in a big bowl. 14. Peel ginger, grate finely. 15. Squeeze lime. 16. Mix grated ginger, lime juice and soy sauce, pour over the salad. 17. Serve salad with tuna patties.

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TUNA SALAD WITH BREAD CRUMBS

Ingredients per serving 150g (5.3 oz.) canned tuna ("in own juice" or "natural") 1 slice of whole-grain bread

 25 min

TUNA SALAD WITH BREAD CRUMBS

1 bell pepper 2 tomatoes or 14 (150g or 5.3 oz.) cherry tomatoes 50g (1.8 oz.) green olives (pitted) 1 clove of garlic 1 tablespoon thyme (fresh or dried)

Make sure to buy the fat free version of tuna („in own juice“ or „natural“) and not the one marinated in oil. Tuna is a nutritious source of protein. Only use green olives, as black olives often are colored. The salad can also be prepared in advance. If you do so, add bread crumbs just

½ lemon 2 tablespoons olive oil 1 dash balsamic vinegar salt, pepper

before eating. Preparation 1. Preheat Oven to 220°C (430°F, no convection). 2. Place pepper on a grid, roast on top rail for about 15 minutes until the skin blisters, turn over occasionally. 3. Put bread on the same grid after 7 minutes and roast for about 8 minutes. 4. Meanwhile, wash tomatoes, pat dry and cut into cubes. 5. Halve olives. 6. Peel garlic, press or chop finely. 7. Squeeze lemon, mix lemon juice with olive oil and a dash of balsamic vinegar and season dressing with salt and pepper. 8. After baking time, let peppers cool for about 5 minutes. 9. Meanwhile pick bread apart with your hands. 10. Mix tuna, diced tomatoes, olives, garlic, thyme and bread crumbs. 11. Peel off skin of the pepper, dice pepper and add to the remaining ingredients. 12. Pour dressing over the salad, mix everything well.

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TUNA PIZZA WITH CAULIFLOWER DOUGH

Ingredients for one baking sheet 1 cauliflower (600g or 21.2 oz.)

TUNA PIZZA WITH CAULIFLOWER

 80 min

DOUGH

3 eggs 1 onion 30g (1.1 oz.) parmesan cheese ½ teaspoon oregano (fresh or dried) pepper 300g (10.6 oz.) chopped tomatoes (canned)

The dough of this pizza is made with cauliflower instead of flour. So the pizza is much lower in calories than regular pizzas and yet very filling and tasty. The toppings can be replaced and supplemented at will, e.g. with mushrooms, bell

30g (1.1 oz.) fresh spinach

pepper, broccoli, low-fat ham or seafood. Just pay attention that you always use

150g (5.3 oz.) tuna (canned, natural, in own juice)

foods with a high protein content.

125g (4.4 oz.) low-fat mozzarella 1 small handful basil

Preparation 1. Preheat oven to 200° Celsius (392° F, no convection). 2. Cover a baking sheet with a parchment paper. 3. Bring a large pot of salted water to a boil. 4. Divide cauliflower coarsely and cook for about 20 minutes. 5. Meanwhile, skin onion, chop coarsely. 6. Grate parmesan. 7. After the end of the cooking time drain cauliflower, wrap in a kitchen towel, wring it out until no more liquid comes out. 8. Blend drained cauliflower, eggs, onion cubes, parmesan and some pepper in a blender or with an immersion blender. 9. Spread dough as thin as possible on the baking sheet. 10. Bake on middle rack for about 35 minutes. 11. Meanwhile wash spinach, spin or pat dry. 12. Drain tuna and mozzarella. 13. Pick tuna apart with a fork. 14. Cut mozzarella into thin slices. 15. Take the pizza base ou of the oven, set temperature high to 250° Celsius (482° F). 16. Spread chopped tomatoes on the ground evenly, cover with spinach, tuna and mozzarella. 17. Bake pizza on middle rack for about 6 minutes. 18. If desired, spread some fresh basil leaves after baking on the pizza.

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CRAYFISH SALAD

Ingredients per serving 200g (7 oz.) kitchen-ready crayfish (cooked and

 10 min

CRAYFISH SALAD

peeled) 1 mini romaine salad

Crayfish like most other seafood is very rich in protein and very low in fat. If crayfish

½ cucumber

is not available, the salad can also be prepared with all other kinds of seafood.

1 spring onion 2 palm hearts (canned or bottled) ½ bunch of fresh cilantro

Cilantro scores with its digestive, anti-spasmodic and anti-inflammatory effects, while crayfish and palmhearts are very saturating. Preparation

½ lime ½ teaspoon chili flakes or rings (fresh or dried) 1 tablespoon olive or sesame oil

1. Wash salad, cucumber, spring onion and cilantro, pat dry. 2. Cut salad. 3. Halve cucumber lengthwise, cut into slices.

salt, pepper

4. Cut spring onion and palm hearts into rings. 5. Pluck cilantro leaves. 6. Squeeze lime, mix lime juice with chili and oil. 7. Mix salad, cucumber, spring onion, palm hearts and cilantro with the crayfish, drizzle with the marinade.

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SPANISH PRAWNS IN OIL

Ingredients per serving 200g (7 oz.) prawns (kitchen-ready, fresh or frozen)

SPANISH PRAWNS IN OIL

 15 min

200g (7 oz.) cherry tomatoes 2 cloves of garlic

Garlic has positive effects, which will benefit you, when exposed to extreme

½ lemon

physical stress. For example it reduces muscle damage and soreness. Furthermore

1 tablespoon thyme (fresh or dried)

it stimulates your blood flow, which is especially beneficial in combination with the

½ teaspoon chili rings (fresh or dried)

protein of the prawns. A stimulated blood flow accelerates your muscles’ protein absorption.

3 tablespoons olive oil salt

Preparation 1. Rinse prawns, pat dry. 2. Rinse tomatoes, pat dry and halve. 3. Peel garlic and cut into thin slices. 4. Squeeze lemon. 5. Heat up oil in a big pan on medium heat. 6. Add garlic and fry for about 1 minute. 7. Add tomatoes and stir fry for about 2 minutes. 8. Add thyme, chili rings and a pinch of salt and stir fry for about 5 minutes. 9. Add prawns and cook for another 2 minutes. 10. Pour the content of the pan in a bowl. Sprinkle prawns with lemon juice and serve.

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PRAWN SALAD WITH CUCUMBER AND AVOCADO

Ingredients per serving 200g (7 oz.) prawns (kitchen-ready, cooked and

PRAWN SALAD WITH CUCUMBER

 15 min

AND AVOCADO

peeled) 2 avocados ½ cucumber

This salad is perfect as a saturating dinner because of the avocado and the prawns,

½ small onion 1 piece of ginger, approx. the size of a thumb 3 tablespoons low-fat yoghurt ½ lemon 1 teaspoon olive or rapeseed oil

which contain a high level of protein. As prawns spoil pretty quick in the fridge, they should be consumed soon after being bought. Preparation 1. Roast sesame in a pan without any fat for about 4 minutes. 2. Meanwhile, rinse cucumber and prawns, pat dry.

1 small handful of sesame

3. Halve avocado, remove the seed, peel and cut into slices.


4. Cut cucumber into slices or strips.

salt, pepper

5. Peel onion and ginger. 6. Cut onion into rings. 7. Grate ginger finely on a grater. 8. Squeeze lemon. 9. Carefully mix cucumber, avocado and onion with prawns and ginger. 10. Mix yoghurt with oil and lemon juice, season with salt and pepper. 11. Add sauce to the salad, sprinkle with dill and sesame.

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SHRIMP CURRY

Ingredients per serving 200g (7 oz.) prawns (kitchen-ready, cooked and

SHRIMP CURRY

 20 min

peeled ) 1 zucchini

Pak Choi is a native asian cabbage, which is now available almost anywhere in the

2 carrots

world. Alternatively, you can use its close relative the Chinese cabbage. Pak choi

1 spring onion

and Chinese cabbage rather resemble salad than Cabbage, in terms of texture and

2 mini pak choi 1 piece of ginger, approx. size of a thumb (20g or 0.7

taste. Since both are relatively sensitive to heat, they should not be cooked too long in order not to destroy valuable ingredients.

oz.) 400ml (1.7 cups) coconut milk (low-fat, unsweetened)

Preparation 1. Rinse zucchini, spring onions and pak choi, pat dry.

1 lime 1 teaspoon curry powder

2. Peel carrots.

1 teaspoon chili flakes or rings (fresh or dried)

3. Peel and grate ginger.


4. Cut spring onion into rings.

salt, pepper

5. Cut zucchini, carrots and pak choi into strips of about half a centimeter. 6. Heat up oil in a large pan on medium heat. 7. Add zucchini and carrot strips, onion rings, ginger and chili, stir-fry for about 5 minutes. 8. Deglaze with coconut milk, add curry powder and season with salt and pepper. 9. Provide high heat, let the mixture boil for about 5 minutes , stir occasionally. 10. Add pak choi, let cook for another 5 minutes. 11. Squeeze lemon. 12. Rinse shrimps, pat dry. 13. Mix shrimps to the curry, sprinkle with lime juice.

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PUMPKIN SOUP WITH SHRIMP

Ingredients per serving 200g (7 oz.) pumpkin flesh, e.g. Hokkaido, Butternut

PUMPKIN SOUP WITH SHRIMP

 25 min

200g (7 oz.) carrots 200g (7 oz.) prawns (fresh or frozen)

Pumpkin seed oil does not only taste wonderfully, but is also very high in quality, as

1 onion

it consists of mostly unsaturated fatty acids. Since it is relatively heat- and light-

1 clove of garlic

sensitive, it should be stored in the refrigerator and only be used cold in salads and

1 piece of ginger, approx. size of a thumb (20g or 0.7

dressings. Never heat pumpkin seed oil.

oz.) 1 tablespoon (15g or 0.5 oz.) pumpkin seeds 2 tablespoons pumpkin seed oil 600ml (2.5 cups) water 2 teaspoons rapeseed or olive oil

Alternatively, you can use kitchen-ready sh rimps (cooked and peeled) that do not have to be cooked and save some preparation time. Preparation 1. Peel the pumpkin, remove the seeds, chop coarsely. 2. Peel carrots, chop coarsely.

salt, pepper

3. Peel and dice onion, garlic and ginger. 4. Heat 1 teaspoon of oil in a large pot on medium heat. 5. Add onion, garlic and ginger cubes into the pot and fry for about 3 minutes until glassy. 6. Add pumpkin and carrot cubes and fry for another 3 minutes. 7. Add water to the vegetables, cover, let simmer for about 15 minutes, stir occasionally. 8. Meanwhile rinse shrimp, pat dry. 9. Heat 1 teaspoon rapeseed or olive oil in a pan on medium heat. 10. Stir-fry frozen shrimps for about 4 minutes, fresh or kitchen-ready shrimps for about 2 minutes. 11. Puree the vegetables after the end of the cooking time with an immersion blender. 12. Pour soup into a soup plate, sprinkle with pumpkin seeds and pumpkin seed oil. Serve with shrimp.

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PARSLEY ROOT SOUP

Ingredients per serving 200g parsley root (7 oz.)

PARSLEY ROOT SOUP

 30 min

½ red onion 1 clove of garlic

Root vegetables such as parsley and parsnip are probably the most underrated vegetables. They are not only suitable as part of soup vegetables but deserve to be

200g cottage cheese (7 oz.)

the main ingredient themselves! Parsley root is not only very aromatic and well

½ bunch of parsley

saturating, its ingredients also are said to have an immune-enhancing and

½ apple (if desired)

antimicrobial effect, which can reduce the susceptibility to infection in the winter. If

250ml water (8.5 fl. oz.)

you want to upgrade the taste and vitamin content of this soup add a half chopped


apple!

salt, pepper Preparation 1. Wash parsley root, cut in half lengthwise, cut in slices. 2. Skin onion and garlic, chop finely. 3. Heat up oil in a pot on middle heat. 4. Put parsley root, onion and garlic cubes into the pot, stir-fry for about 5 minutes. 5. Add water, let simmer for about 20 minutes. 6. Meanwhile, wash parsley leaves, pat or spin dry, chop them finely. 7. After the end of the cooking time, puree soup in a blender or with an immersion blender. Season with salt and pepper. 8. Serve soup in a deep plate, stir in cottage cheese, sprinkle with chopped parsley leaves and apple cubes, if desired.

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EGGS WITH MUSTARD SAUCE


 30 min

EGGS WITH MUSTARD SAUCE

70g (2.5 oz.) turkey breast cold cuts Mustard oil has positive effects on digestion and the cardiovascular system, which 1 small onion

will influence your performance during sport. Mustard is thus the perfect add-on to

2 tablespoons dill (fresh or dried)

a high-protein dish such as this one.

2 tablespoons cottage cheese

Do not use sweet mustard, as it usually contains sugar or honey.

2 tablespoons low-fat yoghurt 50 ml (1/5 cup) low-fat milk 3 teaspoons mustard

Preparation 1. Hard-boil eggs for about 8 minutes. 2. Meanwhile, skin onion, chop finely.

1 teaspoon rapeseed or olive oil salt, pepper

3. Heat oil in a high pot on medium heat. 4. Roast onions for about 3 minutes until they are glassy. 5. Deglaze with milk, stir in cottage cheese, yoghurt and mustard. 6. Turn up heat and bring it to a boil while stirring, then take off the stove. 7. Peel eggs after boiling and halve. 8. Serve with mustard sauce and turkey breast cold cuts, sprinkle with dill.

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LEEK GRATIN WITH ROMANESCO

Ingredients per serving 200g (7 oz.) leek

LEEK GRATIN WITH ROMANESCO

 50 min

200g (7 oz.) romanesco or cauliflower 200g (7 oz.) cottage cheese

Romanesco is related to the regular cauliflower. Unfortunately it is not commonly

150ml (5 oz.) low-fat milk

known, but it has a lot of nutrients and vitamins and is easily digestible. You can

40g (1.4 oz.) parmesan cheese

prepare all cauliflower dishes with romanesco and vice versa.

1 clove of garlic 1 tablespoon chopped rosemary leaves (fresh or dried)

This dish is a suitable addition to the other dishes you have received for carbohydrate-free evenings over the last few weeks.

1 tablespoon rapeseed or olive oil pepper

Preparation 1. Pre-heat oven to 180°C (355°F, no circulating air). 2. Grease an oven dish with olive oil. 3. Wash leek, pat dry, cut into slices. 4. Divide romanesco into florets. 5. Put leek and romanesco into the baking dish 6. Grate parmesan cheese. 7. Peel and chop or press garlic finely, mix garlic and rosemary into milk. 8. Put milk mixture in a high pot and bring it to a boil while stirring, then take off the stove. 9. Stir in cottage cheese and parmesan cheese, pour over leek and romanesco. 10. Bake the gratin for about 45 minutes on the middle rack.

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EGGPLANT WITH YOGURT SAUCE

Ingredients per serving 2 large eggplants

EGGPLANT WITH YOGURT SAUCE

 40 min

1 tablespoon thyme (fresh or dried) 3 tablespoons olive oil

Hard training promotes oxidative stress, which is harmful to the bodies cells. The ingredients of pomegranates act as antioxidants and help reduce this stress - thus


strengthen the cells. They also have anti-inflammatory effects and help to regulate

100ml (3.5 oz.) low fat yogurt

blood lipid levels.

1 ripe pomegranate ½ clove of garlic ½ lemon

This dish is suitable for days in which you should eat carbs, as Pomegranates contain fructose. To further increase the carbohydrate content, just add one or two slices of whole grain bread to the dish. As for the remaining pomegranate juice, simply mix it with 250ml sparkling water and enjoy a delicious spritzer.

salt, pepper

Preparation 1. Preheat oven to 200°C (400°F, no circulating air). 2. Rinse eggplant, pat dry, cut in half lenghtwise, carve in flesh in a diamondshaped pattern, salt and pepper. 3. Sprinkle thyme in the cracks, brush or drizzle halves with the oil. 4. Place eggplants on a lined baking tray, bake on the middle rack in the oven for about 35 minutes. 5. Meanwhile, squeeze lemon. 6. Chop or press garlic finely. 7. Halve pomegranate, squeeze halves over a bowl until seeds and juice come out. Scrape out remaining seeds carefully with a fork. 8. Pour seeds and juice through a sieve, catch the juice. 9. Mix cottage cheese, yogurt, garlic and lemon juice into a creamy sauce. 10. After the end of the cooking time sprinkle the eggplant with the sauce and with the pomegranate seeds.

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CHARD WITH CHICKPEAS

Ingredients per serving 300g (10.5 oz.) chard

 15 min

CHARD WITH CHICKPEAS

100g (3.5 oz.) chickpeas (soaked) ½ onion

Chard is high in minerals (especially iron, phosphorus, potassium and magnesium)

1 clove of garlic

as well as plenty of vitamin A and C. Minerals are especially important for athletes,


since they play an important role in oxygen and nutrient transport, muscle

100g (3.5 oz.) goat cream cheese (low fat)

contraction, water balance, and for the activation of enzymes and hormones.

1 pinch of nutmeg 50ml (0.2 cups) water

Alternatively you can also use fresh or frozen spinach, if chard is not available. Preparation

½ lemon 1 tablespoon rapeseed or olive oil

1. Drain chickpeas, do not wash. 2. Wash chard, pat dry, cut into strips.

salt, pepper

3. Peel and dice onion and garlic finely. 4. Crumble goat cheese with your hands or chop with a knife. 5. Heat oil in a large pot on medium heat. 6. Add onion and garlic cubes, stir-fry for about 3 minutes. 7. Add chard strips, cook for about 5 minutes until it has collapsed, stir occasionally. 8. Add water and continue cooking for about 1 minute while stirring, until the water has evaporated. 9. Add chickpeas, cottage cheese and goat cheese, stir well, season to taste with salt, pepper, nutmeg and lemon juice.

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INDIAN CHICKPEA SALAD

Ingredients per serving 200g (7 oz.) chickpeas (cooked)

INDIAN CHICKPEA SALAD

 5 min

⅓ cucumber

1 carrot

Chickpeas are very popular in oriental countries, where they often are used an

½ bell pepper

alternative to usual side dishes like bread and potatoes. With their high fiber

2 spring onions 2 tablespoons peanuts (unsalted) 200g (7 oz.) fat free greek yogurt 1 handful of fresh mint ½ teaspoon ground cumin ½ teaspoon chili flakes or rings (fresh or dried)

content they saturate quickly and for a long time. Additionally, they have a very high amount of protein, calcium and iron. Iron is particularly important in times of increased physical stress, as it helps to supply the body cells with a sufficient amount of oxygen. It also plays a role in the fat and carbohydrate metabolism. Preparation 1. Drain the chickpeas, do not wash.

½ lime 1 tablespoon rapeseed or olive oil

2. Wash cucumber, bell pepper and spring onion, pat dry. Halve cucumber lengthwise, cut into slices.

salt, pepper

3. Peel carrot, cut into fine slices. 4. Core bell pepper, cut into strips. 5. Cut spring onions into rings. 6. Crush peanuts coarsely with the flat side of a large knife blade. 7. Cut mint into strips. 8. Squeeze lime. 9. Mix chickpeas, cucumber and carrot slices, pepper strips, onion rings, and peanuts. 10. Sprinkle with lime juice and oil, season with ground cumin, chili, salt and pepper. 11. Mix fat free greek yogurt with mint, serv e with salad.

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LENTILS SALAD WITH APPLE AND POULTRY

Ingredients per serving 100g (3.5 oz.) red lentils 250g (8.8 oz.) turkey or chicken breast fillet

LENTILS SALAD WITH APPLE AND

 20 min

POULTRY

1 (200g, 7 oz.) apple 1 (120g, 4.3 oz.) chicory ½ teaspoon curry powder

Chicory is not very popular – just like any other food with a slight bitter taste. However, these bitter-tasting compounds make it very healthy. They promote

1 teaspoon apple juice

digestion, lower blood sugar levels, and support the uptake of nutrients. Moreover,

1 teaspoon balsamic vinegar 1 teaspoon mustard

chicory contains a lot of vitamins and minerals that support bone and muscle building processes.

250ml (1 oz.) water

To weaken the bitter taste a little bit, you can always mix chicory with something


sweet – in this case with apples. This salad also is perfect to take away. Since the

salt, pepper

ingredients do not get soaked too easily, you do not even have to store the dressing separately. 1. Cook lentils with 200ml (0.8 cups) water for approx. 10 minutes until the water is evaporated. 2. Meanwhile, wash chicken or turk ey breast, pat dry. 3. Cut turkey or chicken breast filet into 1 cm (0.5 in) slices, season with salt and pepper. 4. Heat up 1 teaspoon oil in a pan on med ium heat. 5. Add chicken or turkey strips to the pan, stir-fry for about 5 minutes. 6. Wash apple and chicory, pat dry. 7. Quarter and core apple, cut into slices. 8. Slice up chicory. 9. Mix up curry, apple juice, balsamic vinegar, mustard and 1 teaspoon oil. 10. Mix lentils, turkey or chicken breast strips, apple slices and chicory with dressing.

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LENTIL SALAD WITH FETA CHEESE

Ingredients per serving 100g (3.5 oz.) red lentils

LENTIL SALAD WITH FETA CHEESE

 15 min

1 small (200g/ 7 oz.) fennel with fronds. 1 carrot

Red lentils are a great vegetable protein source. They are low in fat and high in

½ onion

fiber. They are also incredibly convenient because they have a very short cooking

1 clove of garlic

time.

1 organic lemon 200g (7 oz.) low-fat feta cheese 300ml (1.3 cups) water 1 tablespoon rapeseed or olive oil pepper

Because of its anise like taste, fennel is not popular with everybody. But it should be eaten more frequently. Fennel has a positive effect on the immune system and accelerates the cellular activity. This in return increases muscle growth. It also makes the fiber-rich lentils more digestible. Preparation 1. Peel onion and garlic, chop finely. 2. Heat up oil in a pan on medium heat. 3. Stir-fry onion and garlic for about 3 minutes, add lentils, stir-fry for another 2 minutes. 4. Add water to the lentils, let simmer on low heat for about 10 minutes until the water has evaporated. 5. Meanwhile wash fennel, pat dry, plu ck off the green s. 6. Cut fennel into sli ces. 7. Peel carrot, grate coarsely. 8. Wash lemon with hot water, rub dry , grate the zest fine ly. 9. Squeeze half of the lemon. 10. Crumble feta cheese with hands or chop with a knife. 11. After the end of cooking time, add lemon zest, grated carrots and fennel to the lentils, stir thoroughly, season with lemon juice and pepper. 12. Serve on a plate, sprinkle with feta cheese and fennel leaves.

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BEAN SALAD WITH ROCKET AND TOMATOES

Ingredients per serving 200g (7 oz.) white canned beans 1 large tomato or 10 (100g or 3.5 oz.) cherry tomatoes

BEAN SALAD WITH ROCKET AND

 10 min

TOMATOES

50g (1.8 oz.) rocket salad 100g (3.5 oz.) low-fat feta cheese 50g (1.8 oz.) cottage cheese 1 clove of garlic ½ lemon 1 teaspoon olive oil 1 dash balsamic vinegar

This salad is more a main dish than a salad. Beans contain a lot of complex carbs and saturate fast and enduringly. Additionally, they contain a lot of potassium, which supports the transmission of neural stimuli to the muscles. During a work-out, potassium is lost through sweating. Beans help to restore the potassium reservoir. Preparation 1. Let beans drain, do not wash.

salt, pepper

2. Wash rocket salad and tomatoes, pat dry. 3. Dice tomatoes. 4. Peel and mince or press garlic. 5. Crumble feta cheese with hands or dice with a knife into small pieces. 6. Squeeze lemon. 7. Mix beans, tomato dices, garlic and rocket. 8. Season with salt, pepper, olive oil, lemon juice and a dash of balsamic vinegar.

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SALAD WITH FETA AND FRIED VEGETABLES

Ingredients per serving 200g (7 oz.) low-fat feta cheese

SALAD WITH FETA AND FRIED

 25 min

VEGETABLES

1 small zucchini ½ small eggplant ½ onion 2 handful (40g or 1.4 oz.) of rocket 1 tomato or 6 (100g or 3.5 oz.) cherry tomatoes

Feta or sheep’s cheese does not only have a lot of valuable protein, it is also higher in calcium than cheese made out of a cow’s milk. Calcium strengthens the bones and the nervous system and thus has a positive effect on your performance during

6 tablespoons fat free greek yogurt ½ lemon

training. Watch out if the products are really made from sheep’s milk. Especially cheap products often have misleading names.

1 teaspoon olive oil

Preparation

pepper

1. Wash zucchini, eggplant, rocket and tomato, pat dry. 2. Cut eggplant into 4 to 6 slices, put them on a kitchen paper, add some salt and wait about 10 minutes until liquid emerges. 3. Meanwhile, peel onion and cut into rings. 4. Cut zucchini and tomato into slices. 5. Halve feta transversely first, then along slim side. 6. Heat up oil in a pan on medium heat. 7. Fry eggplant and zucchini slies for about 4 minutes on each side. 8. Take out and lay on a kitchen paper. 9. Put feta cheese in the pan, fry for about 1 minute on one side and take out before it melts. 10. Squeeze lemon, mix with yogurt. 11. Mix zucchini and eggplant slices, onion rings, rocket and tomato cubes, lay feta on top and serve with yoghurt sauce.

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APPLE RADICCHIO SALAD

Ingredients per serving 200g turkey breast or strips (7 oz.)

 15 min

APPLE RADICCHIO SALAD

½ small radicchio (150g or 5.3 oz.) 1 ball beetroot (120g or 4.2 oz.) (cooked)

The bitter substance contained in the radicchio perhaps is not to everyone's taste,

1 medium apple (200g or 7 oz.)

but this just what makes radicchio so healthy! It stimulates metabolism and

2 tablespoons sunflower seeds (30g or 1 oz.)

digestion and strengthens your blood vessels.

1 teaspoon mustard (10g or 0.4 oz.)

Beetroot is believed by many to be the healthiest food ever. It is said to h ave

2 tablespoons yogurt (low fat) 3 teaspoon rapeseed or olive oil

cancer-preventing, blood pressure regulating and even mood-enhancing

1 teaspoon lemon juice Salt and pepper

properties. Preparation 1. Rinse turkey breast, pat dry, cut into strips if necessary, season with salt and pepper. 2. Heat up 1 teaspoon oil in a pan on medium heat. 3. Put turkey strips in the pan, stir-fry for about 4 minutes. 4. Pluck radicchio leaves, wash them, pat or spin dry, cut into strips. 5. Cut beetroot in half, cut into slices. 6. Wash apple, rub dry, cut into eighths, remove seeds and cut into cubes. 7. Mix mustard, yogurt, 2 teaspoons oil and lemon juice into a creamy dressing, season with salt and pepper. 8. Mix turkey breast, radicchio, beetroot slices, apple cubes and sunflower seeds with the dressing.

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CEASERS VEGGIE SALAD

Ingredients per serving ½ head iceberg lettuce

 15 min

CEASERS VEGGIE SALAD

1 tomatoes or 8 (100g or 3.5 oz.) cherry tomatoes 4 eggs

This salad does not need additional salt as Parmesan cheese is quite salty. The

40g (1.4 oz.) Parmesan cheese

eggs can be replaced by 200g (7 oz.) fried turkey or chicken if desired.

3 tablespoon low-fat yoghurt

Preparation

2 tablespoon cottage cheese ½ lemon 2 teaspoons olive oil

1. Hard-boil eggs for 8 minutes. 2. Wash tomato and salad, pat dry.

pepper

3. Dice tomato or halve cherry tomatoes.

1 clove of garlic (optional)

5. Grate Parmesan cheese.

4. Chop salad. 6. Squeeze lemon. 7. Peel garlic, chop or press finely. 8. Stir yogurt, cottage cheese, lemon juice, olive oil and garlic until creamy, season with pepper. 9. Hold eggs under cold water after boiling, shell and quarter. 10. Mix salad, tomato dices, eggs and Parmesan cheese with the sauce.

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GOAT CHEESE SALAD

Ingredients per serving 100g (3.5 oz.) goat cream cheese (low-fat)

GOAT CHEESE SALAD

 15 min

1 fresh pear 3 handful (50g or 1.8 oz.) rocket

Goat cheese and walnuts are known for their high amount of protein. Additionally,

1 handful (30g or 1 oz.) walnuts

walnuts are rich in valuable Omega-3 fatty acids, which have a positive effect on the cardiovascular system. Because goat cheese has a quite high percentage of fat

4 teaspoons olive oil

and fat-reduced goat cheese is hard to find, this salad should not be eaten more

1 tablespoon balsamic vinegar

than once a week.

salt, pepper

Preparation 1. Wash rocket and pear, pat dry. 2. Cut pear into eight pieces and core. 3. Heat up 1 teaspoon oil in a pan on medium heat, fry pear slices for about 3 minutes on each side. 4. Meanwhile, crumble goat cheese with hands or cut into small pieces. 5. Crush walnuts with the flat side of a large knife blade. 6. Mix 3 tablespoons olive oil and 1 tablespoon of balsamic vinegar. 7. Mix rocket with walnuts, pear slices and goat cheese crumbles, pour the sauce on the salad and season with salt and pepper.

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MEXICAN SALAD

Ingredients for 2 servings 3 eggs

MEXICAN SALAD

 15 min

1 avocado 2 tomatoes or 8 (100g or 3.5 oz.) cherry tomatoes

Many people do not eat beans because they expect undesirable side effects.

½ iceberg lettuce

Potted beans can be eaten without any concern though, as the fluid or sauce they


are potted in, as well as the added seasoning, prevent these effects. That is why

100g (3.5 oz.) black beans in chili sauce

potted beans should not be washed.

2 teaspoons olive oil 1 teaspoon chili flakes or rings (fresh or dried)

Preparation 1. Hard-boil eggs for about 8 minutes.

½ lemon or lime

2. Meanwhile, drain beans, do not wash. 3. Halve avocado, remove the seed, peel and slice.

salt, pepper

4. Wash tomatoes and iceberg lettuce. 5. Cut tomatoes into dices or slices. 6. Cut iceberg lettuce into small pieces. 7. Squeeze lemon or lime. 8. After the end of the cooking time, hold eggs under cold water, peel, cut into dices. 9. Mix eggs, avocado, tomatoes, lettuce and beans with cottage cheese, chili, lemon juice and oil. 10. Season with salt and pepper.

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CHEF SALAD DELUXE


CHEF SALAD DELUXE

 10 min

100g (3.5 oz.) rocket 70g (2.5 oz.) pickled onions

Walnut oil has an optimum composition of saturated and unsaturated fatty acid and

70g (2.5 oz.) cornichons

especially a high percentage of omega 3 fatty acids. In order not to destroy this

80g (2.8 oz.) smoked ham or turkey breast cold cuts

fatty acids, walnut oil should only be used cold on salads and dressings and never

30g (1 oz.) parmesan cheese

be heated. Since it spoils rather quickly, it should be stored in a cool and dark place, e.g. in the refrigerator.

½ lemon 3 tablespoons walnut oil pepper

Smoked ham is a valuable lean source of protein. Those who don’t eat pork, can also replace it with lean turkey or beef such as bresaola. Preparation 1. Boil eggs for about 5 minutes until soft. 2. Wash rocket, pat dry. 3. Drain pickled onions and cornichons. 4. Cut cornichons into slices. 5. Cut pickled onions in half. 6. Cut smoked ham or turkey breast cold cuts into strips. 7. Grate parmesan cheese roughly. 8. Mix rocket, pickles, pickled onions, smoked ham or turkey breast cold cuts and parmesan cheese. 9. Squeeze half a lemon, mix juice with 3 tablespoons walnut oil. 10. Pour dressing over the salad, season with pepper. 11. After the end of the cooking time, hold eggs under cold water, peel and halve. 12. Place eggs carefully on the salad.

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NETTLE TEA

Ingredients for 1 liter (4 cups) 12g (0.4 oz.) nettle tea

 15 min

NETTLE TEA

1 organic orange ½ teaspoon clove

Nettle tea is known for its dewatering effect. Although your body should not be affected by water retention because of high physical activity, healthy nutrition and

1 liter (4 cups) water

high water consumption, sometimes the body needs a drainage. Drink this tea once a week and you will see results in physical appearance and performance. Season with orange zest and clove to improve the taste of nettle tea. Preparation 1. Boil 1 liter (4 cups) of water. 2. Wash orange with hot water, rub dry, peel zest. 3. Put tea, orange zest and cloves into a container, pour over hot water and let brew for approx. 10 minutes. 4. Remove tea, orange zest and cloves. 5. Chill drink overnight (if desired), enjoy hot or cold.

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LEMON‑GINGER ICE TEA

Ingredients for 1 liter (4 cups) 1 lemon

LEMON‑GINGER ICE TEA

 10 min

40g (1.4 oz.) ginger 4 tablespoons or 4 tea bags green tea (7g or 0.25 oz.)

Green tea is considered to be a panacea. Besides it’s many health benefits, it

1 l (4 cups) water

provides for a stable blood sugar level. Therefore, you can especially drink it during your meal or afterwards. However, this ice tea is a refreshing alternative to water at any time of the day. Preparation 1. Bring water to a boil. 2. Peel ginger and cut into pieces. 3. Squeeze lemon. 4. Put ginger slices and tea bags into a container or bottle and pour hot water over it. Let it steep for 5 minutes. 5. Remove tea bags, leave ginger in the water. 6. Add lemon juice. 7. Seal container or bottle and let it steep overnight in the fridge. Drink cold!

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ROOIBOS TEA WITH SPICES

Ingredients for 1 liter (4 cups) 1 liter (4 cups) water

 5 min

ROOIBOS TEA WITH SPICES

4 tea bags (7g or 0.25 oz.) Rooibos tea ½ teaspoon chili rings (fresh or dried)

This tea recipe can be drunk hot and cold. Although it is best to drink it directly

1 vanilla pod

after a meal, it can be consumed all throughout the day.

½ teaspoon cinnamon

The health benefits of rooibos tea are due to its contained minerals and secondary plant substances. It also has a lightly sweet taste but does not contain any sugars whatsoever. It therefore assuages your appetite for sweets. The vanilla in this particular recipe further strengthens this effect. Chili stimulates the thermogenesis. This means that your body temperature rises which accelerates your metabolism. Cinnamon increases the effectiveness of insulin which reduces your blood sugar level more quickly.

Although there are ready-to-go tea varieties like rooibos-vanilla, these teas only contain artificial vanilla flavor and are therefore missing the positive effects of real vanilla. Thus, you should prefer real vanilla beans – even if they are a little more expensive. Preparation 1. Boil 1 liter (4 cups) of water. 2. Meanwhile, cut vanilla bean in half lengthways, scratch out with dull side of knife. 3. Put chili rings, vanilla and cinnamon into a container. 4. Put tea bags into the container, dash it with hot water and let it steep for approx. 5 minutes. 5. Remove tea bags and chilis. 6. Chill drink if needed, stir thoroughly before consumption.

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FREELETICS PUNCH

Ingredients for 0,5 liter 9g fruit or red tea (3 bags) (e.g. rose hip, hibiscus)

 10 min

FREELETICS PUNCH

400ml water (13.5 fl.oz.) 100ml apple juice (3.4 fl.oz.) (natural, unsweetened)

Our punch is a good alternative to conventional punch you find during the

2 oranges

christmas season and which usually has a very high sugar content. Instead spices

1 cinnamon stick or ½ teaspoon cinnamon

such as cinnamon, chili and ginger increase the body temperature (thermogenesis), which will not only warm you from the inside but also stimulates the metabolism. The combination with a protein-rich food is perfect for relaxing after a hard workout in the cold! Preparation 1. Squeeze 1 orange. 2. Cut the other orange in slices. 3. Bring water to a boil. 4. Put tea, orange slices and cinnamon in a container, pour over hot water, add orange and apple juice, let brew for approx. 5 minutes.

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MIXED BERRIES – VANILLA – PROTEIN – SHAKE

Ingredients per serving 300g (10.6 oz.) fat free greek yogurt 150g (5.3 oz.) frozen mixed berries (unsweetened)

MIXED BERRIES – VANILLA –

 5 min

PROTEIN – SHAKE

½ vanilla pod 250ml (1 cup) water

This shake is very refreshing if the berries are still frozen. It is a perfect post workout drink, because fat free grekk yogurt is very rich in protein and highly digestible. Consumed before going to bed, this shake supplies the body perfectly with highquality proteins. Preparation 1. Put all ingredients into a blender and blend until fluffy. 2. If no blender is available, put all ingredients into a high jar and mix with an immersion blender until fluffy.

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CUCUMBER MINT PROTEIN SHAKE

Ingredients per serving 300g (10.6 oz.) fat free greek yogurt

 5 min

CUCUMBER MINT PROTEIN SHAKE

½ cucumber 1 handful of fresh mint ½ lemon 250 ml (1 cup) water 1 pinch of salt (optional)

The mint does not only add a refreshing note to this shake, it is also antispasmodic, pain-relieving and stimulates the blood flow. Thus, this shake is optimal not only because of its high protein level. Preparation 1. Wash cucumber and mint. 2. Squeeze lemon. 3. Put all ingredients into a blender and puree until fluffy. 4. If no blender is available, put all ingredients into a high jar and puree until fluffy with an immersion blender.

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CUCUMBER CARROT SMOOTHIE

Ingredients for 2 cups 1 cucumber

CUCUMBER CARROT SMOOTHIE

 5 min

300ml carrot juice (unsweetened) 50g oatmeal

The cucumber and carrot smoothie is suitable as a snack after your workout as well

200g (7 oz.) cottage cheese

as a breakfast substitute. Leave out oatmeal on days you do not work out. If the

100ml (0.4 cups) water

shake is too thick, just add a little carrot juice or water.


Preparation

1 pinch of ground cumin salt, pepper

1. Wash cucumber, cut into pieces. 2. Combine all ingredients in a blender, puree several minutes until fluffy. 3. Alternatively, put cucumber, oatmeal, cottage cheese, water, cumin, chili, salt and pepper in a high container, puree with an immersion blender. Gradually add carrot juice until shake is fluffy.

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GREEN SMOOTHIE

Ingredients for 2 cups 100g (3.5 oz.) spinach (fresh or frozen)

GREEN SMOOTHIE

 5 min

½ ripe mango 1 passion fruit

Fresh smoothies are good alternatives for everybody, who does not like to eat

1 lemon or lime

vegetables and fruits. Smoothies contain a lot of nutrients, and especially spinach is

6 tablespoons (100g or 3.5 oz.) fat free greek yogurt

a vitamin bomb. Many people are put off by the color of this smoothie, but as

200 ml (0.85 cups) water

spinach is very neutral in taste, it will mostly taste like mango and passion fruit. Preparation 1. Rinse spinach thoroughly. 2. Halve passion fruit, spoon out the pulp. 3. Squeeze lemon. 4. Peel mango, cut off core and cut flesh into cubes. 5. Put spinach, mango cubes, passion fruit, lemon juice, yogurt and water into a blender, blend until fluffy. 6. If no blender is available, put all ingredients into a high jar and mix with an immersion blender until fluffy.

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ORANGE ENERGIZER

Ingredients for 1 liter 6-7 oranges

ORANGE ENERGIZER

 10 min

1 lemon 500ml (2 cups) coconut water

If you do not have time to squeeze oranges, you can also buy 500ml freshly

1 handful of fresh lemon balm or mint

squeezed orange juice with pulp from the supermarket. Do not use regular orange juice, as it usually contains added sugar and preservatives. Coconut water is considered to be isotonic and is therefore perfectly suited as a sports drink. Together with the oranges this makes up for perfect pre and post workout energy source as well as supplying you with potassium and glycogen. Coconut water is the water from the unripe green coconut and is not to be confused with coconut milk, which is extracted from the pulp of the ripe coconut. Meanwhile, nearly every supermarket has coconut water in their sortiment. Preparation 1. Squeeze oranges. 2. Squeeze lemon. 3. Mix orange and lemon juice with the coconut water. 4. Pluck off lemon balm or mint leaves, grind slightly with your fingers, add into mixture. Let cool overnight. Enjoy with ice if desired.

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HOT DATE MILK

Ingredients for 0,5 liter 4 dried dates (unsweetened, non-sulphurized)

 10 min

HOT DATE MILK

500ml milk (low fat) 1 cinnamon stick or ½ teaspoon cinnamon

Dried dates are ideally suitable immediately before or after a workout to supply

1 vanilla pod or ½ teaspoon ground vanilla

yourself with quickly available carbohydrates, as the dates have a high level of

1 pinch of grated nutmeg

natural sugar. They also satisfy appetite for sweets, saturate very fast and include a wide range of minerals. The important thing is to choose dates, which are not sweetened additionally. The date milk is therefore perfect to reheat after a workout in the cold and to supply your muscles quickly with glycogen, so that you soon will be fit again for your next training session. A combination with protein-rich foods is optimal. Preparation 1. Put milk in a high pot, heat up carefully, stir occasionally. 2. Remove date seeds if necessary, cut into small pieces. 3. Scrape out vanilla pod if necessary. 4. Add chopped dates, cinnamon stick or powder, vanilla and grated nutmeg to the milk, bring slowly to a boil while stirring. 5. Reduce heat and let milk simmer for about 5 minutes, stir occasionally. 6. Take milk off the stove and puree with a blender or immersion blender until creamy.

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