Day 2:
On training days, you can consume more calories. So you are also welcome to swap the days with each other to match your training program.
Breakfast: Muesli with Peanut Butter and Chia
[ads_custom_box title=”Ingredients” color_border=”#e87e04″]20 g oats flakes, 1 tsp nu3 chia seeds, 4-5 tbsp water, 40 g protein vanilla, 150 ml milk (1.5 {23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat), 1 tbsp walnuts, 1 tbsp berries, 1 tsp coconut chips, 2 tsp cacao nibs, 2 tsp peanut butter, and 200 ml freshly squeezed orange juice.[/ads_custom_box]
[ads_custom_box title=”How to Prepare: ” color_border=”#e87e04″] Mix oats and chia seeds and a little water and let swell.
Meanwhile, mix the protein powder with milk, then add to the oat bran. Then sprinkle walnuts, berries, coconut chips, and cocoa nibs, stir well again and let swell briefly.
Now add the peanut butter on top. And drink a glass of orange juice with it.[/ads_custom_box]
Lunch: Crisp radish salad with quinoa
[ads_custom_box title=”Ingredients” color_border=”#e87e04″]100 g quinoa 2 radishes 1/2 carrot 50 g cucumber 1 tsp of walnuts 1 tbsp of olive oil some baby spinach some arugula 1 tbsp of hemp seeds.
For the dressing: 1 tsp pumpkin seed puree 2 tsp hemp oil 1 tbsp water 1/4 lemon basil, salt, and pepper.[/ads_custom_box]
[ads_custom_box title=”How to Prepare: ” color_border=”#e87e04″] Rinse the quinoa thoroughly with warm water. Bring it to a boil with 250 ml of water. Reduce the heat to the lowest setting and cook quinoa for 15 minutes with the pot closed. Then remove it from heat and let swell for 6 minutes.
Wash radishes and cut them into fine slices. Peel the carrot and also cut into fine pieces together with the cucumber.
Roast the walnuts until they start to smell. Then let them cool down a bit and chop them into small pieces.
Using a hand blender, finely puree all dressing ingredients.
Wash and spin dry baby spinach and arugula. Arrange quinoa, carrots, radishes, cucumber, baby spinach, and arugula on a large platter or in a bowl. And Pour them over the pumpkin seed dressing and sprinkle with the toasted walnuts and hemp seeds.[/ads_custom_box]
Dinner: Sweet Potato Salmon Skillet
[ads_custom_box title=”Ingredients” color_border=”#e87e04″]300 g sweet potatoes, 1/2 onion, 75 g carrots, 1/4 head of broccoli, 50 g salmon fillet,40 ml milk (1.5 {23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat) ,75 g natural yogurt (0.1 {23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat), 50 g grated gratin cheese, Salt, and pepper.[/ads_custom_box]
[ads_custom_box title=”How to Prepare: ” color_border=”#e87e04″] Peel sweet potatoes and onion and cut into cubes. Wash carrots and cut them into small pieces. Rinse broccoli florets.
First, sauté the chopped salmon and onion cubes, then sweet potatoes and broccoli in a pot. Cook together with the carrots in a pan for about 20 minutes.
Preheat oven to 200 °C, mix natural yogurt with milk, and season to taste. Once the vegetables are firm to the bite, place them in a baking dish, sprinkle with the sauce and the cheese. Cook in the oven for 10-15 minutes.[/ads_custom_box]
