Kitchen
Healthy recipes
Recipes with simple ingredients you can find in any shop. Each one lists approximate calories and protein per serving.
- Snack
Berry Protein Smoothie
Three minutes after training, when cooking is out of the question.
- kcal
- 280
- protein
- 26 g
- time
- 3 min
Ingredients
- 200 g yogurt
- 150 g frozen berries
- 1 scoop protein powder
- 100 ml water
- 1 tsp flaxseed
Method
- 01Put everything in the blender.
- 02Blend 40 seconds until smooth.
- 03Add water if too thick.
- Breakfast
Spinach and Feta Omelette
Three eggs, a handful of spinach and some cheese — ready in seven minutes, lots of protein.
- kcal
- 380
- protein
- 28 g
- time
- 7 min
Ingredients
- 3 eggs
- 2 handfuls of fresh spinach
- 40 g feta
- 1 tsp olive oil
- black pepper
Method
- 01Beat the eggs with pepper.
- 02Heat the oil and wilt the spinach for 1 minute.
- 03Pour in the eggs, lower the heat and cover for 3 minutes.
- 04Crumble the cheese on top, fold and serve.
- Breakfast
Oat Porridge with Banana and Walnuts
The breakfast I start training days with. Keeps you full until noon and needs one small pot.
- kcal
- 420
- protein
- 16 g
- time
- 10 min
Ingredients
- 60 g rolled oats
- 250 ml milk or plant drink
- 1 banana
- 15 g walnuts
- a pinch of cinnamon
- 1 tsp honey
Method
- 01Put oats and milk in a pot and simmer 5 minutes, stirring.
- 02Slice the banana and stir half of it in.
- 03Take off the heat and let it sit 2 minutes.
- 04Top with walnuts, the rest of the banana and cinnamon, drizzle honey.
- Snack
Homemade Peanut Butter Bars
No baking, they keep for a week in the fridge. Carry them instead of a chocolate bar.
- kcal
- 210
- protein
- 8 g
- time
- 15 min
Ingredients
- 150 g rolled oats
- 100 g peanut butter
- 80 g pitted dates
- 2 tbsp cocoa
- 2 tbsp water
Method
- 01Blend the dates with the water into a paste.
- 02Mix with oats, peanut butter and cocoa.
- 03Press into a paper-lined tray.
- 04Chill for 1 hour and cut into 10 bars.
- Dinner
Warm Chickpea Salad
A 15-minute dinner from a tin of chickpeas and whatever is in the fridge.
- kcal
- 390
- protein
- 18 g
- time
- 15 min
Ingredients
- 400 g tin of chickpeas
- 1 red onion
- 1 cucumber
- 100 g cherry tomatoes
- 30 g olives
- 2 tbsp olive oil
- lemon juice, parsley
Method
- 01Rinse the chickpeas and pan-fry 5 minutes until golden.
- 02Roughly chop the vegetables.
- 03Combine everything in a bowl while still warm.
- 04Dress with oil, lemon and torn parsley.
- Lunch
Chicken with Quinoa and Broccoli
The classic post-strength lunch. Cook once, eat for two days.
- kcal
- 540
- protein
- 45 g
- time
- 30 min
Ingredients
- 200 g chicken breast
- 80 g quinoa
- 200 g broccoli
- 1 tbsp olive oil
- juice of half a lemon
- salt, black pepper, paprika
Method
- 01Rinse the quinoa and simmer in double the water for 15 minutes.
- 02Season the chicken and pan-fry 5–6 minutes per side.
- 03Steam the broccoli for 6 minutes — keep it crunchy.
- 04Combine on a plate, drizzle with oil and lemon.
- Dinner
Tray-Baked Fish with Vegetables
Everything on one tray, the oven does the work. A light dinner after a late workout.
- kcal
- 430
- protein
- 38 g
- time
- 30 min
Ingredients
- 2 white fish fillets
- 1 courgette
- 1 red pepper
- 200 g cherry tomatoes
- 2 tbsp olive oil
- lemon juice
- thyme, salt
Method
- 01Heat the oven to 200 °C.
- 02Chop the vegetables, spread on a tray with oil and thyme.
- 03Bake 12 minutes, then place the fish on top.
- 04Bake another 12 minutes and finish with lemon.
- Lunch
Lentils with Tomato and Garlic
A cheap, meat-free lunch with lots of fibre. Even better the next day.
- kcal
- 460
- protein
- 24 g
- time
- 35 min
Ingredients
- 200 g green lentils
- 1 onion
- 3 garlic cloves
- 400 g canned tomatoes
- 1 carrot
- 2 tbsp olive oil
- bay leaf, savory
Method
- 01Soften the chopped onion and carrot in the oil for 5 minutes.
- 02Add the garlic and stir for 30 seconds.
- 03Add lentils, tomatoes, bay leaf and 600 ml water.
- 04Simmer 25 minutes until tender; season at the end.