Freeletics Nutrition Guide-En

Freele cs - Nutri on Guide
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Table of Contents
Breakfast
1st Protein bread 65 min ..............................................................................................................................6

2. trout cream 5 min ..........................................................................................................................7
3. Salmon cuts 5 min ........................................................................................................................8
4. Green mirror egg 20 min ....................................................................................................................9
5. Asparagus Tortilla 45 min ........................................................................................................................10
6. Apple carrots cereal 5 min ................................................................................................................11
7. Mushroom-enhancement) Cheese-enhancement .............................................................................15
min12
8. Tomato-energy-feta-energy .......................................................................................................................12
min13
9. Oriental cereal 5 min ................................................................................................................14
10. Kernel scrambled egg ...............................................................................................................................10
min 15
11. Spinach Egg with Spicy Yogurt Sauce 15 min ................................................................................16
12. Bircher Müsli 10 min ......................................................................................................................17
13. Pepper egg from oven 40 min ....................................................................................................18
14. Grapefruit cereal 5 min .....................................................................................................................19
15. Ratatouille Omelette 30 min ..........................................................................................................20
16. Eggs with green herb sauce 10 min .........................................................................................21
17. English Breakfast 15 min ..........................................................................................................22
18. Berries muesli 10 min .........................................................................................................................23
Lunch
19. Chili con Carne 25 min ....................................................................................................................25

20. Lens salad with apple and poultry 20 min ..................................................................................26
21. Spanish Shrimp Pan 15 min ................................................................................................27
22nd Turkey strip with peanut sauce ......................................30
min 28
23rd Zucchinitagliatelle with Shrimp 15 min ......................................................................................29
24. Tuna Pizza with Cauli lower Floor 80 min ...........................................................................30
25. Egg salad with broccoli 15 min ..........................................................................................................31
26. Lettuce with Feta 15 min ............................................................................................................32
27. Avocado Shrimp Salad 15 min .........................................................................................................33
28. Caesars Veggie Salad 15 min .............................................................................................................34
29. Fish with beans 35 min ...................................................................................................................35
30. Tofu Thai Bowl 25 min ......................................................................................................................36
31. Fish with Tzatziki 40 min ..................................................................................................................37
32. Turkey Curry with Vegetables ..............................................................................................................30
min 38
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33. Mangold vegetables with chickpeas 15 min .................................................................................39
34. Poultry with pea puree 10 min ..................................................................................................40
35. Bean salad with tomatoes and arugula 10 min ............................................................................41
36. Tuna fricadelles with Asia) Salad 15 min ................................................................................42
37. Tuna salad with bread 25 min ............................................................................................................43
Dinner
38. Crab Salad 30 min ........................................................................................................................45

39. Deluxe Salad 10 min ...................................................................................................................46
40. Shrimp Curry 20 min ......................................................................................................................47
41. Eggs with mustard sauce ..........................................................................................................................30
min 48
42. Green Vegetables with Feta 10 min ....................................................................................................49
43. Pumpkin Soup with Shrimp 25 min ................................................................................................50
44. Goat cheese salad 15 min ...................................................................................................................51
45. Oatmeal Crust Fish 20 min ..........................................................................................52
46. Pumpkin Turkey Pan 30 min ..........................................................................................................53
47. Aubergine with Yogurt Sauce 40 min ............................................................................................54
48. Salad with Feta and Br. Vegetables 25 min ......................................................................................55
49. Indian chickpea sensalate 5 min ................................................................................................56
50. Red cabbage salad with turkey strip ..................................................................................................20
min 57
51. Caprese schnitzel 35 min .................................................................................................................58
52. Flow crab salad 10 min ..................................................................................................................59
53. Leek Gratin with Romanesco 50 min ..............................................................................................60
54. Lemonene herbs 40 min ......................................................................................................61
55. Mexican Salad 15 min ..........................................................................................................62
Snacks
56. apple celery cream 5 min ...............................................................................................................64

57. Kohlrabi apple salad 5 min ...............................................................................................................65
58. Pumpkin Fries 35 min ......................................................................................................................66
59. Vegetable cereal 5 min ............................................................................................................................67
60. pizza)energizing nut bar ..........................................................................................................................25
min 68
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61. Vegetable sticks with quark 10 min ....................................................................................................69
62. Asparagus cream soup 20 min ..............................................................................................................70
63. Coconutencingener-Limetteeneneren-Quark.................................................................................5
min 71
64. Pineapple with Balsamic 5 min ............................................................................................................72
65. Tomato soup 30 min ......................................................................................................................73
66. Filled avocado 5 min .....................................................................................................................74
67. Salmon Avocado Boats 5 min ..............................................................................................................75
Drinks
68. Power Juice 5 min .................................................................................................................................77

69. cucumber carrot smoothie 5 min ....................................................................................................78
70. Kiwi booster 5 min ............................................................................................................................79
71. Green smoothie 5 min .....................................................................................................................80
72. Fuel nettle tea 15 min .....................................................................................................................81
73. cucumber-enhanced mint shake .........................................................................................................5
min 82
74. Rooibos tea with spices 5 min ..................................................................................................83
75. Berries-energizing-vanilla-energy-shake ..........................................................................................5
min 84
76. Orange Energizer 10 min .............................................................................................................85
77. Lemonene) Ginger) Ice Cream................................................................................................................10
min 86
Informa on
78. The Golden Rules ............................................................................................................................................88

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Breakfast
5
1st Protein bread 65 min
Ingredients for 1 bread loaf
• 100g ground almonds

• 100g flaxseed
• 4 Tbsp. oatmeal (50g)
• 5 Tbsp (sink) whole grain flour (80g)
• 200g low fat yogurt
• 8 egg clear
• 1 packet of baking powder (15g)
• 2 Tbsp pumpkin seeds
• 2 tbsp sunflower seeds
• Salt
Protein bread is characterized by a relatively low proportion of carbohydrates but has

a correspondingly higher percentage of protein and vegetable fats. This does not mean that
of this bread should be eaten tons, but rather that it is a supplement to calorie
can serve dishes such as salads or as a supplement to a high-protein breakfast.
This recipe is the basic recipe. You can do it with 150g, depending on your taste
Refine dried tomatoes, olives, shredded carrots or similar. It's especially a
easy to prepare, since the "dough" can be stirred with a fork!
preparation
1. Preheat oven to 150° Celsius (no circulating air).

2. Add flax seeds and oatmeal to a blender or use a puree stick to create a
Process flour.
3. Almonds, ground flaxseed and oatmeal, whole grain flour, yogurt, protein and
Stir the baking powder with a pinch of salt in a bowl.
4. Mix pumpkin and sunflower seeds.
5. Moisten a box shape with a little water, with half the mixed cores
scatter.
6. Pour the dough mixture evenly into the mold, sprinkling with the rest of the seeds.
7. Bake the bread on a medium splint for approximately 60 minutes.
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2. trout cream 5 min
Ingredients for 1 portion
• 250g smoked trout

• 50g cottage cheese
• 15g grated horseradish
• 1 tsp mustard
• 1 hand full of parsley
• 1 hand full of chives
• 1 hand full of dill
• ½ lemon
• Salt, pepper
Horseradish contains anti-inflammatory mustard oils and a lot of potassium, which contains heart
and
ven, as well as magnesium, calcium, and iron. This makes it full of valuable ingredients that
strengthen yourself for training and promote regeneration afterwards.
Since the sharpness of the horseradish in fresh air is rapidly evaporating, it should always be
stored in
prepared with lemon juice to preserve it. When purchasing, make sure that
it is fresh horseradish and not a cream tarradish or similar addition
rides.
preparation
1. Wash parsley, chives and dill, pat dry.

2. Chop parsley and dill, cut chives into rolls.
3. possibly free smoker trout from burrs, pluck apart with a fork.
4. Squeeze half lemon.
5. Mix trout, cottage cheese, horseradish, mustard, herbs and lemon juice, salt and
Taste pepper.
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3. Salmon cuts 5 min
• 2 slices whole grain bread

• 4 Tbsp. cottage cheese
• 200g smoked salmon
• ½ bunch of chives
• ½ lemon
• Pepper
Salt is not necessary for this breakfast, since smoked salmon itself is very salty. The Smoked Salmon
and cottage cheese make this breakfast high in protein and slices of bread
make this dish a satisfying breakfast.
preparation
1. Bread slices crumble.

3. Cut chives into rings.
4. Thickly coat bread slices with 2 tbsp. of cottage cheese, cover with salmon.
5. Sprinkle cuts with chives and drizzle with lemon juice.
6. Finally, sprinkle with some pepper.
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4. Green mirror egg 20 min
• 3 eggs
• ½ broccoli or 150g frozen broccoli florets
• ½ zucchini
• 1 slice whole grain bread
• 1 tsp canola or olive oil
• cut chives
• Salt, pepper
Broccoli is not only vegetables that saturate long-lastingly, but it also contains many minerals such as
e.g. magnesium, which helps alleviate muscle soreness.
The ingredients in broccoli affect your ability to exercise, as well as

your regeneration afterwards.
preparation
1. Crush or cut a slice of bread, in a pan without grease for about 5 minutes
roast, remove and set aside.
2. During this process, wash the cocchini, pat dry, cut into slices.
3. Maybe Cut broccoli florets from broccoli.
4. Add olive oil to pan, allow to heat in medium heat.
5. Add broccoli florets and zucchini strips to the pan and stir regularly
fry for about 5 minutes.
6. Slide the vegetables to the edge of the pan, beat the eggs to the center and rinse in
approx. 4 mi.
let the grooves stall.
7. Salt and pepper the dish, with the breadcrumbs and possibly some small chopped
Sprinkle chives.
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5. Asparagus Tortilla 45 min
• 3 eggs
• 250g asparagus
• 150g peas (deep-chilled or fresh)
• 1 organic lemon
• Salt, pepper
Green asparagus only needs to be peeled in the lower third, with white asparagus the wood
be cut to the ends and the rest are peeled. Shouldn’t fresh asparagus
be available, is also suitable for pickled-in. Simply drain it thoroughly and as described in the
Use recipe described. For the peas, you can also easily select the pickled or
frozen variant.
The tortilla is a bit more complex due to the baking time, but can be prepared for this, e.g.
the night before, since it tastes both cold and warm and therefore also looks great as
Grab-and-go snack.
preparation

2. Peel fresh asparagus, cut into finger-length pieces.
3. Wash lemon with hot water, rub dry.
4. Finely rub the bowl of the lemon on a rub.
5. In a bowl, whisk eggs with the cottage cheese and grated lemon zest.
salt and pepper.
6. Lubricate an oven mold with the oil.
7. Place asparagus pieces and peas in the mold, pour with the egg-cottage cheese mix.
8. Bake the oven tortilla on a medium splint for approximately 35 minutes.
9. At the end of the baking time, carefully release the tortilla from the edge and transfer it into
even pieces
cut.
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6. Apple carrots cereal 5 min
• 50g seeded oatmeal

• 1 carrot
• 1 apple
• 1 orange
• 2 Tbsp. raisins (30g)
• 4 paranuts
• 200g lean quartz
Paranuts, like most other nuts, also contain large amounts of protein and unsown
tigated fatty acids. They also contain the trace element selenium, which strengthens the defense
and fight free radicals. Athletes, in particular, are at higher risk due to free radical
exposed to le.
preparation
1. Peel carrots, cut in half lengthwise, cut into slices.

2. Wash apple, rub dry, quarter, seed, dice.
3. Squeeze out orange.
4. Squeeze paranuts with the flat side of a wide knife blade, chop if necessary.
5. Oatmeal, carrot slices, apple cubes, orange juice, raisins and paranuts with Ma-
gerquark.
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7. Mushroom cheese rest 1 5 min
• 3 eggs
• 150g brown mushrooms
• ½ onion
• 20g parmesan
• 1 small hand full of parsley
• Pepper
Mushrooms are packed with minerals, B vitamins and protein. Together with the
Proteins of eggs make this dish a rich, satisfying meal that goes with every
time of day. Salt is not needed because Parmesan itself is salty enough.
Brown mushrooms have a more intense taste than white ones and shrink due to
their lower water content is not as much when heating. By the way, Cham-
to clean pignons with a dry kitchen towel, since in the mushroom breeding barely chemical
using these means. When washed with water, they soak up and
become spongy.
preparation
1. Clean mushrooms with a kitchen paper, do not wash with water, quarter and
set aside.
2. Peel off onion, cut into rings.
3. Rub Parmesan.
4. Cut parsley small.
5. Place eggs in a bowl, whisk with a fork, season with pepper.
7. Add onion rings to pan, fry for approx. 3 minutes.
8. Add mushrooms to pan and cook for approx. 4 minutes, stir occasionally.
9. Add the egg mass to the pan, let it stall in approx. 2 minutes while stirring.
10. At the end of the cooking period, remove the pan from the stove, mix the egg and
mushroom mixture with Parmesan
sprinkle, melt, stir.
11. Place scrambled eggs on a plate, sprinkle with parsley.
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8. Tomato-feta agitation 12 min
• 3 eggs
• 6 cherry tomatoes
• 1 handful of rucola (20g)
• 100g low fat feta
• 1 tsp olive oil
• Pepper
This dish does not require any additional salt, since the feta cheese is already very salty.
Tomatoes
are not only versatile and can be used almost anywhere as flavoring vegetables, they contain
also performance-enhancing ingredients such as vitamin C and support the cardiovascular
system.
preparation
1. Wash cherry tomatoes and arugula, pat dry.

2. Cut tomatoes in half.
3. Crumbling or cutting feta with hands.
4. Place eggs in a bowl, whisk with a fork and season with pepper.
6. Fry the tomatoes with the cut surfaces facing down for approx. 2 minutes.
7. Add the egg mass to the pan, let it stand for approx. 2 minutes while stirring.
8. Remove the pan from the stove, sprinkle the fetal crumbs over the scrambled eggs, melt
for 2 minutes.
sen.
9. Remove and add arugula.
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9. Oriental cereal 5 min

• 1 orange
• 3 dried figs (unsugared)
• 2 tbsp (30g) walnuts
• 2 tbsp (30g) peeled pistachios (unsalted)
• 150ml low fat milk
• ½ tsp cinnamon
Although dried fruits contain a relatively large amount of sugar, other important ingredients such
as Vi-
tamines and minerals in concentrated form.
In dried figs, the high percentage of muscle-strengthening magnesium is particularly

to lift.
preparation
1. Coarsely crush pistachios and walnuts with the flat side of a wide knife blade.
2. Care for orange, cut out the pulp.
3. Cut dried figs small.
4. Mix nuts, orange fillets and figs with oatmeal, lean quartz and milk, with
Taste cinnamon.
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10. Kernel scrambled egg 10 min
• 3 eggs
• 1 Tbsp sunflower seeds
• 1 tbsp. flaxseed (15g)
• 1 handful of rucola (20g)
• 1 Tbsp lean quartz
• Salt, pepper
Sunflower seeds are rich in protein, magnesium and healthy unsaturated fatty acids.
So they contain many ingredients that are important for a performance-oriented diet.
Pumpkin seeds are also rich in unsaturated fatty acids and also contain many important vi-
tamine. Also, since pumpkin and sunflower seeds are rich in fiber, they are the
perfect addition to a breakfast that contains little carbohydrate but still saturates
should be.
preparation
1. Pumpkin seeds, sunflower seeds and flax seeds in a pan without fat at medium
Roast heat for approx. 3 minutes.
2. During this process, wash cherry tomatoes and arugula, pat dry.
3. Cut cherry tomatoes in half.
4. Whisk eggs and cottage cheese in a bowl, salt and pepper.
5. Remove roasted seeds from pan, add to egg-cottage cheese mixture.
6. Allow oil in the pan to become hot, cherry tomatoes with the cutting surface facing down
into the
Place pan, fry for approx. 2 minutes.
7. Add the egg mass to the pan, let it stall in approx. 2 minutes while stirring.
8. Prepare scrambled eggs with the arugula.
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11. Spinach Egg with Spicy Yogurt Sauce 15 min
• 3 eggs
• 150g spinach (fresh or frozen)
• 3 Tbsp low fat yogurt
• ½ tsp chilli flakes or rings (fresh or dried)
• Paprika powder
• 1 tsp olive oil
• Salt, pepper
Spinach is a true vitamin bomb and also contains important minerals such as magnesium,
Calcium and iron, which are primarily critical for regeneration, while chilli
Metabolism.
preparation

2. Add spinach to pan, stir until thawed or collapsed.
3. Slice spinach to the edge of the pan.
4. Beat eggs to the center of the pan, let it swirl in about 4 minutes.
5. Mix the chili with the yogurt.
6. Season the yogurt sauce with salt, pepper and some paprika powder, ser-
four.
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12. Bircher Müsli 10 min

• 30g flaxseed
• 30g almonds (hoisted or chopped)
• 2 apples
• ½ lemon
• 1 tsp cinnamon
You can also prepare the cereal well the night before and let it go overnight. Fills it for it
simply into a lockable container and place it in the refrigerator overnight. Should it be
be too dry next morning, just add another shot of milk and mix.
Flaxseeds should always be eaten with enough liquid as they swell in the body.
They contain many fibres that have a positive effect on metabolism and digestion.
Eating flaxseed is therefore useful in the morning in order to start the metabolism
bring.
preparation
1. Roast almonds in a pan without fat over medium heat for approximately 4 minutes.
2. Wash, seed and dice apples.
4. Oatmeal, flaxseed, roasted almonds and apple cubes with quark, milk and citro
Mix the juice, sprinkle with cinnamon.
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13. Pepper egg from oven 40 min
• 3 eggs
• ½ pepper (200g)
• ½ onion
• 1 garlic clove
• 1 tsp thyme discs (fresh or dried)
• ½ tsp paprika powder
• Salt, pepper
Casseroles or similar dishes should never be baked with circulating air, as they are
removes a lot of moisture – even if it takes a little longer.
This dish is particularly good for using leftovers like leftover vegetables
and fits at any time of day.
preparation

2. Peel off onion and garlic.
3. Cut onion into rings.
5. Wash tomatoes and paprika, pat dry.
6. Cut tomatoes in half.
7. Seed bell pepper, cut into strips.
8. Lubricate one oven mold with 1 tsp.
9. Place paprika strips, tomato halves, onion rings and garlic slices in the mold,
sprinkle with thyme, chili and paprika powder.
10. Beat eggs, as sponge eggs onto the casserole.
11. Bake fish and beans in the oven on a medium splint for approximately 30 minutes.
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14. Grapefruit cereal 5 min
• 1 grapefruit
• 70g dried cranberries (unsugared)
• 30g hazelnuts (hoisted or chopped)
Grapefruits are real miracle weapons for burning fat. They rain with their high vitamin
C-content on the one hand affects fat degradation, regulates appetite and the fiber contained
Pectin leads to a faster feeling of satiety. They also work – like cranberries –
antioxidant, which is very important to protect cells during high exercise.
However, if you take any medication, you should not eat grapefruits because they
medications, or even ineffective. In this case, you can
Simply replace grapefruit with an orange.
preparation
1. Roast hazelnuts in a non-fat pan over medium heat for approximately 3 minutes.
2. Meanwhile, take care of grapefruit, cut out the pulp, dice.
3. Mix all ingredients in a bowl.
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15. Ratatouille Omelette 30 min
• 3 eggs
• ½ zucchini
• 1 tomato or 5 cherry tomatoes
• 1 pepper
• 1 small onion
• 1 tbsp. herbs, e.g. Thyme, Rosemary
• 150 ml water
• Salt, pepper
• 50g cottage cheese or lean quark
Peppers are one of the most vitamin C-rich vegetables. Vitamin C not only strengthens the immune
system
tem, it also boosts fat combustion and accelerates the elimination of harmful sub-
punching. Since vitamin C is relatively heat sensitive, it is important that the vegetables are only
short and
is not overcooked.
preparation
1. Wash zucchini, tomatoes and peppers, pat dry.

2. Cut zucchini into slices.
3. Dice tomato.
5. Peel off onion, cut into rings.
6. Mix cut vegetables with herbs.
7. Place eggs in a bowl and whisk, salt and pepper.
8. In a pot, let 1 tsp of olive oil become hot over medium heat.
9. Add vegetable mixture to the pot, fry for approx. 3 minutes while stirring, with water
delete. Cover and simmer for approximately 15 minutes until the water is evaporated.
10. Meanwhile, allow 1 tsp of oil to heat in a pan over medium heat.
11. Pour the egg compound into the pan, swirl the pan until the egg compound is uniformly
and let it stall in about 4 minutes.
12. Remove pan from stove, turn omelet, let rest in pan for approx. 2 minutes.
13. Add vegetable mixture to half of the omelet, fold the other side, possibly
with cottage cheese or lean quark.
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16. Eggs with green herb sauce 10 min
• 3 eggs
• 1 handful of fresh parsley
• 1 handful of fresh chives
• 1 handful of fresh basil
• 1 handful of fresh dill
• ½ beet fresh cress
• Salt, pepper
If possible, herbs should always be used freshly, as this means the vitamins
minerals and secondary botanicals are most effective. Vitality
rung, metabolic acceleration, sleep promotion, circulation promotion and disinfecting
and antibacterial effects are just a few of the many positive effects of fresh
Herbs. The easiest way to do this is to pre-cook eggs in larger amounts and refrigerate
stored. For example, for a variety of dishes or as a snack, you always have
at hand.
preparation
1. Boil eggs hard in 8 minutes.

2. While doing so, wash herbs, pat dry, or spin.
3. Peel leaves, finely chop.
4. Mix chopped herbs with yogurt and chili, sauté sauce with salt and pepper.
jerk.
5. At the end of cooking, quench eggs, peel, halve and drizzle with the sauce.
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17. English Breakfast 15 min
• 2 eggs
• 50g turkey breast cut
• 6-8 medium tomatoes
• 6-8 medium brown mushrooms
• ½ zucchini
• 150g white pickled beans
• parsley
• Salt, pepper
White beans are low-fat, high in proteins, fiber and complex carbohydrates. You
fill up for a long time, give you energy and help you lose fat.
Even though the preparation time may seem a bit long, take the time. Due to the
high training workload, it is sometimes important to prepare a large breakfast. So let's
never remove breakfast, otherwise your metabolism will slow down and your body will only
can hardly break down fat.
preparation

2. Lay out a baking sheet with baking paper, lubricate with 1 teaspoon of oil.
3. Wash tomatoes and zucchini, pat dry.
4. Clean mushrooms with a paper towel or mushroom brush, do not wash.
5. Cut tomatoes in half, possibly cutting out the strunk.
6. Cut the zucchini into slices approx. ½ cm thick.
7. Cut off the strunk from the mushrooms.
8. Place the vegetables on the baking paper with the cutting surfaces facing down, salt and pef-
remote, bake on a medium splint for approximately 10 minutes.
9. Meanwhile, cook eggs softly in about 5 minutes.
10. Drain beans, do not wash.
11. At the end of cooking, quench eggs, peel, cut in half.
12. Serve eggs with vegetables, beans and turkey breast.
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18. Berries muesli 10 min

• 30g flaxseed
• 150g TK berry mixture (unsugarated)
• ½ vanilla pod
The cereal tastes fresh and very refreshing, since the berries are still frozen and slowly in the
Thaw cereal mixture. You can also prepare it the night before and pull it overnight
leave it in place. To do this, simply fill it in a sealable container the evening before and place it in
the
Refrigerator. If it's too dry the next morning, just a shot of milk
and mix.
We recommend that you use real vanilla instead of vanilla flavoring. Real vanilla doesn’t just taste
better, but has other anti-inflammatory effects.
preparation
1. Roast sesame in a non-fat pan for about 4 minutes of medium heat.

2. Smallly chop half vanilla pod.
3. Oatmeal, flaxseed, almonds, berries and vanilla pod contents with lean
quark.
23
Lunch
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19. Chili con Carne 25 min
• 200g ground beef or turkey

• 100g Kidney beans
• 100g sliced tomatoes from can
• 50g corn
• ½ onion
• 1 garlic clove
• 1 tsp chilli flakes or rings (fresh or dried)
• 150 ml water
• 1 hand full of basil
• 1 pinch of cinnamon
• Salt, pepper
Therefore, to avoid residues such as opened doses, it is advisable to double or

three times the amount of this recipe to be prepared for supply. However, depending on the
amount,
extend the cooking time a little. If you like it a little bit sharper, you can end up with something
Add chili.
Vegetarians can simply replace the minced meat with chopped tofu, as this also
is very protein rich.
preparation
1. Peel off onion and garlic, dice.

2. Allow oil to heat in a pot over medium heat.
3. Roast the onion, garlic and ground meat while stirring for approx. 5 minutes, with salt and
Season pepper.
4. Add kidney beans, sliced tomatoes, corn, chili and 150ml water, heat
stand high, boil once, then place on low heat.
5. Let chili simmer for approx. 15 minutes, stir occasionally.
6. Cut the basil small during the basil.
7. After the end of the cooking period, taste the chili with cinnamon, basil and lean quark.
ten.
8. Add some chili if needed.
25
20. Lentil Salad with Apple and Poultry 20 min
• 100g red lenses

• 250g Turkey or Chicken Breast Fillet
• 1 apple
• 1 chicory (120g)
• ½ tsp curry powder
• 1 tsp apple juice
• 1 tsp balsamic
• 1 tsp mustard
• 250ml water
• Salt, pepper
Chicorée is like most other foods that have a slightly bitter taste,
not very popular. It is precisely the bitters that make him so healthy. These
stimulate digestion, lower blood sugar levels, and improve nutritional
took. In addition, chicory contains a lot of vitamins and minerals, which are bone and
Support muscle building.To slightly weaken the bitter taste, it is recommended
Always combine chicory with something sweet, like this recipe with apple. This one too
Lettuce is great for taking with you. Dressing does not even need to be packaged separately
because the ingredients do not soak too quickly.
1. Allow the lenses to boil in 200ml water for about 10 minutes until the water has evaporated.
2. While doing so, wash chicken or turkey chips and pat dry.
3. Cut turkey or chicken breast fillet into 1 cm thick strips, salt and pepper.
4. In a pan, let 1 tsp of olive oil become hot over medium heat.
5. Chili, turkey or Add chicken strips and pepper strips to pan, stirring
another 5 minutes.
6. Wash apple and chicory and pat dry.
7. Quarter apple, seed, slice.
8. Cut the chicory into stripes.
9. Mix curry, apple juice, balsamic, mustard and 1 tbsp. of oil.
10. Lentils, Turkey or Chicken Breast Strips, Apple Slices and Dressing Chicorée
mix.
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21. Spanish Shrimp Pan 15 min
• 200g ready-to-cook shrimp (fresh or frozen)

• 200g cherry tomatoes
• 2 garlic cloves
• ½ lemon
• 1 Tbsp. thyme (fresh or dried)
• ½ tsp chilli rings (fresh or dried)
• 3 Tbsp olive oil
• Salt
Garlic has some positive properties that are beneficial in high exercise.
For example, it reduces muscle damage and pain. In addition, it also promotes circulation
which is particularly useful in connection with protein-rich foods such as shrimp. One
better blood transport leads to cells and muscles being better and faster with egg
can be supplied in white.
preparation
1. Blow off shrimp, pat dry.

2. Wash tomatoes, pat dry, halve.
3. Peel garlic, slice.
5. Allow olive oil to heat in a pan over medium heat.
6. Add garlic slices to pan, fry for 1 minute.
7. Add tomato halves, fry for 2 minutes while stirring.
8. Add thyme, chilli rings and a pinch of salt to pan, stirring for 5 minutes
braised.
9. Pour shrimp into pan, fry for 2 minutes.
10. Pour all pan contents into a bowl, drizzle with lemon juice.
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22nd Turkey strip with peanut sauce 30 min

• 150g cauliflower (fresh or frozen)
• 50g leeks
• 2 carrots
• 100ml coconut milk (unsweetened)
• 4 Tbsp peanut butter (unsweetened)
• 1 garlic clove
• 1 thumb-sized piece of ginger (20g)
• ½ lime
• Salt, pepper
Peanuts are an excellent source of plant proteins and fats. Take if possible
a peanut cream without added fat and sugar instead of a
Peanut butter.
preparation
1. Blow off turkey or chicken breast fillet with cold water, pat dry, in approx. 1 cm
thick strips.
2. Cut cauliflower into slices.
3. Wash leeks, pat dry and slice.
4. Peel and slice carrots.
5. In a pan, let 1 tsp of olive oil become hot over medium heat.
6. Sear fillet strips and vegetables from each side for approx. 2 minutes, remove fillet strips
men, set aside.
7. Add 150 ml water to the vegetables, simmer for approx. 5 minutes until the water
is vaporized.
8. Peel garlic and ginger, cut into thin slices.
10. In a high pot, let 1 tsp of olive oil heat up over medium heat.
11. Add garlic, ginger and chili to the pan, fry for approx. 3 minutes.
12. Wipe off with coconut milk, allow to boil and remove the pot from the stove.
13. Stir in peanut cream and lime juice, season with salt and pepper.
14. Serve turkey strips with vegetables and peanut sauce.
28
23. Zucchinitagliatelle with Shrimp 15 min
• 1 zucchini
• 200g Shrimp (ready to cook, peeled and cooked)
• 30g parmesan
• 2 tbsp (30g) cashew cores
• 1 hand full of basil
• 1 shot of balsamic
• Salt, pepper
Zucchini “noodles” are quick to do, combine with almost anything, and contain
important vitamins, minerals and trace elements. They are also very low in carbohydrates
but still satisfying. This makes it the perfect alternative to traditional noodles.
preparation
1. Roast cashew seeds in a pan without grease over medium heat for approx. 3 minutes.
2. Wash zucchini and shrimp, pat dry.
3. Using an asparagus peeler, hoist zucchini lengthwise into noodle-like stripes.
4. Rub Parmesan roughly.
5. Coarsely crush peanuts with the flat side of a wide knife blade.
6. Allow oil to heat in a large pan over medium heat.
7. Add zucchini strips, fry for approx. 4 minutes while stirring, with salt and pepper
seasoning.
8. Add the shrimp, continue to fry for approx. 1 minute while stirring.
9. Place zucchini and shrimp on a plate, with the cashew cores and par.
sprinkle mesan and taste with some balsamic.
29
24. Tuna Pizza with Cauliflower Floor 80 min
Ingredients for a baking sheet

• 1 cauliflower (approx. 600g)
• 3 eggs
• 1 onion
• 30g parmesan
• ½ tsp oregano (fresh or dried)
• Pepper
• 300g chopped tomatoes (can)
• 30g fresh leaf spinach
• 150g canned tuna (natural, in own juice)
• 125g mozzarella (low fat)
• 1 small hand full of basil
The bottom of this pizza is made with cauliflower instead of flour. So the pizza is a lot of kalo
less rien than regular pizzas and still very satisfying and tasty. The coating can be
Any desired exchange and addition, e.g. with mushrooms, peppers, broccoli, low-fat ham
or seafood. Just make sure you always eat foods with a high protein
content.
preparation
2. Lay out a baking sheet with baking paper.
3. Bring salt water to a boil in a large pot.
4. Coarsely slice cauliflower, cook for approx. 20 minutes.
5. Meanwhile, peel off onion, dice roughly.
6. Rub Parmesan.
7. Pour off soft cauliflower at the end of cooking time, wrap in a kitchen towel,
wring until no more liquid comes out.
8. Cauliflower, eggs, onion cubes, parmesan and a little pepper in the mixer or with a
mix rierstab.
9. Sweep the mass as thinly as possible onto the baking plate.
10. Bake on medium splint for approximately 35 minutes.
11. During this process, wash spinach, throw it dry, or pat it.
12. Drain tuna and mozzarella.
13. Scrape tuna with a fork.
14. Cut mozzarella into thin slices.
15. Remove the floor from the oven, raise the temperature to 250° Celsius.
16. Spread chopped tomatoes on the floor, evenly with spinach, tuna and moz
zarella.
17. Bake the pizza on a medium splint for approximately 6 minutes.
18. After baking, perhaps cover with fresh basil leaves.
30
25. Egg salad with broccoli 15 min
• 3 eggs
• 300g Broccoli Beauty (fresh or frozen)
• 150g brown mushrooms
• 6 dried tomato fillets in oil (40g)
• 1 Tbsp pine nuts (15g)
• 1 garlic clove
• 1 tsp mustard
• Salt, pepper
Salads with cooked eggs can be prepared with almost any type of vegetable. In addition,
they are particularly practical, since you can pre-cook the eggs in a larger amount, in the
refrigerator la-
in a salad if needed.
preparation
1. Bring water to boil in a pot, let broccoli florets boil for approx. 3 minutes
and take it out.
2. Boil eggs hard for about 8 minutes.
3. Meanwhile, roast pine nuts in a pan without fat for approx. 3 minutes.
4. Clean mushrooms with a paper towel, cut into slices.
5. Drain dried tomatoes on a paper towel, cut into strips.
6. Remove garlic clove, press or finely chop, mix with yogurt, mustard and oil, mix with
Taste salt and pepper.
7. Deter eggs, peel, dice.
8. Mix eggs, broccoli, mushroom slices, dried tomatoes and pine nuts, with
of the sauce.
31
26. Lettuce with Feta 15 min
• 100g red lenses

• 1 small fennel with green (200g)
• 1 carrot
• ½ onion
• 1 garlic clove
• 1 organic lemon
• 300ml water
• 1 Tbsp. canola or olive oil
• Pepper
Red lentils are a great vegetable protein supplier, low fat and high fiber. In addition,
they are incredibly practical because they have a very short cooking time.Due to its anise-like
Fennel taste is not popular among all. It should be eaten much more often,
because it has a positive effect on the immune system and increases cell activity. This in turn is
accelerates muscle building. It also makes the high-fiber lenses more convenient.
preparation
1. Peel off onion and garlic, dice.

3. Fry onion and garlic for approx. 3 minutes, add lentils, stir further
Cook for 2 minutes.
4. Apply water to the lenses, simmer for approximately 10 minutes in low heat until the
water is evaporated.
5. While doing so, wash fennel, pat dry, pat off green.
6. Cut fennel into slices.
7. Peel carrots, roughly rasp on a rub.
8. Wash lemon with hot water, rub dry, finely grind the bowl.
9. Squeeze half of the lemon.
10. Crumbling feta with hands or dicing with a knife.
11. After the end of the cooking period, stir the lemon peel, carrot broach and fennel under
the lentils.
ren, season with lemon juice and pepper.
12. Place lentil salad on a plate, sprinkle with feta and fennel green.
32
27. Avocado Shrimp Salad 15 min
• 200g shrimp (ready to cook, cooked and peeled)

• 2 avocados
• ½ Salad Cucumber
• ½ small onion
• 1 thumb-sized piece of ginger
• ½ lemon
• 1 small hand full of sesame seed
• 1 Tbsp. dill (fresh or dried)
• Salt, pepper
This salad is particularly suitable as a saturating sauté due to the avocado meat and shrimp
Dinner. Shrimp is also known for its high protein content. But because they're fast
spoil it, you should not keep it in the refrigerator for too long and eat it relatively quickly.
preparation
1. Roast sesame in a non-fat pan for about 4 minutes of medium heat.

2. Wash cucumbers and shrimp, dab dry
3. Cut avocados in half, peel and cut into strips.
4. Cut cucumber into slices or strips.
5. Peel the onion and ginger.
7. Ginger finely grate
9. Cucumber slices, avocado strips, onion rings with shrimp and ginger carefully mi-
cheer.
10. Mix yogurt with oil and half lemon juice, salt and pepper sauce
taste.
11. Add sauce over salad, sprinkle with dill and sesame seed.
33
28. Caesars Veggie Salad 15 min
• ½ lettuce
• 1 large tomato or 8 cherry tomatoes
• 4 eggs
• 40g Parmesan
• ½ lemon
• 2 tsp olive oil
• Pepper
• 1 garlic clove (optional)
This salad doesn’t need extra salt, as Parmesan is a relatively salty cheese. The eggs
can also be replaced with 200g of turkey or chicken to taste.
preparation
1. Boil eggs hard in 8 minutes.

2. Wash tomatoes and salad, pat dry.
3. Dice tomatoes, or Cut cherry tomatoes in half.
4. Cut salad small.
5. Rub Parmesan.
7. Peel off garlic, finely chop or press
8. Yogurt, cottage cheese, lemon juice, olive oil and possibly Stir garlic creamy, with pepper
taste.
9. Quench eggs at the end of cooking time, peel, quarter.
10. Mix salad, tomato cubes, parmesan and eggs, mix with sauce.
34
29. Fish with beans 35 min
• 250g white fish fillet (deep cooled, e.g. cod, collet, tongue)
• 250g green beans (low cooled)
• 1 organic lemon
• 1 garlic clove
• Salt, pepper
This dish is particularly convenient because it can be prepared with ingredients from stock,
that you probably always have at home anyway. For a particularly citrusy
you can also freeze an organic lemon. This is how all parts of the lemon can be rubbed –
also the pulp. If necessary, something is then simply done about this or other dishes.
and the rest of the lemon is frozen again.
preparation

2. Wash lemon with hot water, rub dry, finely grind the bowl.
3. Peel off garlic, finely chop.
4. Lubricate one oven mold with 1 teaspoon of oil.
5. Place fish fillet in the mold, place beans on the fish.
6. Sprinkle garlic and grated lemon zest onto beans, drizzling with 1 tsp. of oil.
7. Bake fish and beans in the oven on a medium splint for approximately 30 minutes.
8. Maybe season with some lemon juice.
35
30. Tofu Thai Bowl 25 min
• 200g tofu natural

• 1 small Romana or ½ lettuce (100g)
• 1 spring onion
• 2 carrots
• 100g peanuts or cashew nuts (toasted, unsalted)
• 1 bunch of mint or lemon melts
• 1 garlic clove
• 1 lime
• 4 Tbsp soy sauce
• Pepper
preparation

2. Peel ginger and finely shred on a rub.
3. Peel off garlic, finely chop or press.
4. Cut lemon in half, squeeze half.
5. Mix ginger, garlic, lime juice and chili with 3 tbsp soy sauce.
6. Cut tofu into 2cm cubes, place in an oven shape.
7. Apply soy sauce mixture to cubes, invert thoroughly.
8. Marinate tofu for 15 minutes on medium splint in oven.
9. Meanwhile, wash salad, cucumber and spring onion, pat dry.
10. Coarsely crush salad.
11. Cut cucumber into slices.
12. Cut spring onion into rings.
13. Peel carrots, roughly shred on a rub.
14. Coarsely crush peanuts or cashew nuts with the wide side of a large knife blade.
15. Tap mint or lemon corn, with salad, cucumber, spring onion, carrot rasps
and peanuts.
16. At the end of the baking time, remove tofu from the pan, place on the salad.
17. Squeeze out the other half of the lime.
18. Rest of the marinade from the baking pan with 3 Tbsp. oil, 1 Tbsp. soy sauce, lime juice
and a
Mix pinches of pepper, add to salad, mix well.
36
31. Fish with Tzatziki 40 min
Ingredients for 2 portions
• 300g white fish fillet (deep cooled, e.g. cod, collet, tongue)
• ½ zucchini
• ½ pepper
• 1 onion
• 1⁄3 salad cucumber
• 1 garlic clove
• ½ lemon
• Salt, pepper
preparation
1. Allow frozen fish to thaw a few hours beforehand, with lukewarm water
broach, dry.
3. Wash peppers and zucchini.
4. Peel off onion, cut into coarse pieces.
5. Seed and cut paprika into coarse strips.
6. Cut zucchini into coarse slices.
7. Lubricate an oven pan with 1 Tbsp. olive oil and place the vegetables in it.
8. Place the fish fillets on top of the vegetables, salt and pepper and mix with the remaining olive
oil
drizzling.
9. Slide the mold into the oven and bake for approximately 25 minutes.
10. Meanwhile, wash and cut cucumbers.
11. Smallly chop or press garlic clove.
13. If necessary, chop dill small.
14. Mix garlic, cucumber, lemon and dill with yogurt.
15. At the end of the baking period, carefully remove vegetables and fish from the form, rinse
with jo-
ghurt sauce.
37
32. Turkey Curry with Vegetables 30 min
• 150g turkey or chicken sled

• 150g cauliflower florets (fresh or frozen)
• ½ onion
• 100g red lenses
• 50g leeks
• 50g peas
• 150ml water
• 2 tsp curry powder

• Cayenne pepper
• Salt, pepper
It is recommended to use red lentils for this dish, as other varieties in the short cooking
time cannot become soft enough. Due to the short cooking time, it should be achieved that the
nutrients contained in vegetables.
preparation
1. Blow off turkey or chicken swirl with cold water, pat dry.
2. Peel off onion, finely chop.
4. In a large pan, allow oil to become hot over medium heat.
5. Add onion cubes and turkey shredded to pan, fry for approximately 5 minutes until
the onions become glassy and the meat starts to brown.
6. Add lentils, cauliflower, lentils, peas and curry powder to the pan and add approx. 2 minu.
ten.
7. Add coconut milk and water, cook for approx. 15 minutes, stir occasionally.
8. Finish with cayenne pepper, salt and pepper and serve.
38
33. Mangold vegetables with chickpeas 15 min
• 300g chard
• 100g chickpeas (inserted)
• ½ onion
• 1 garlic clove
• 100g goat cheese (low fat if possible)
• 1 pinch nutmeg
• 50ml water
• ½ lemon
• Salt, pepper
Chard is high in minerals (especially iron, phosphorus, potassium and magnesium) as well as plen-
ty of vitamins A and C. Minerals are of extreme importance for athletes, since they play an important
role in oxygen and nutrient transport, muscle contraction, water balance, and for the activation of
enzymes and hormones.
Alternatively, fresh or frozen spinach can be used if chard is not available

should be.
preparation
1. Drain chickpeas, do not wash.

2. Wash chard, pat dry, cut into strips.
3. Peel off onion and garlic, dice finely.
4. Crumbling goat cheese with hands or dicing with a knife.
5. In a large pot, allow oil to get hot over medium heat.
6. Add onion and garlic cubes, fry for approx. 3 minutes.
7. Add chard strips, cook for approx. 5 minutes while stirring until collapsed
is.
8. Add water, continue to cook for approx. 1 minute while stirring until the water has
evaporated.
9. Add chickpeas, cottage cheese and goat cheese, stir well, with salt,
Taste pepper, nutmeg and lemon juice.
39
34. Poultry with pea puree 10 min

• 250g peas (deep cooled)
• 2 carrots
• 1 organic lemon
• ½ onion
• 1 garlic clove
• 6 Tbsp water
• Salt, pepper
Pea puree is a great substitute for mashed potatoes or other high-carbohydrate satiety
lay. The purée can also be prepared with beans or carrots and can be prepared to suit your tastes with
of different herbs.
preparation
1. Turkey or Blow off chicken breast fillet with cold water, pat dry, salt and
pepper.
2. Peel off onion, dice finely.
3. Peel garlic, slice
4. Peel carrots.
5. Wash lemon hot, rub dry.
6. Finely rub the bowl of the whole lemon.
7. Cut lemon in half, squeeze half.
8. In a high pot, allow 1 tsp of oil to heat over medium heat.
9. Add onion cubes to pan, fry for approx. 3 minutes.
10. Add peas, fry for another 2 minutes.
11. Pour lemon zest and 6 tbsp. water onto the peas, simmer for approx. 5 minutes.
12. Puree peas with a wand, season with lemon juice, salt and pepper.
13. In a large pan, allow 1 tsp of oil to heat over medium heat.
14. Turkey or chicken breast fillet with carrots and garlic slices approx. 3 minutes per
te fried.
15. Arrange meat, carrots and garlic slices with the pea puree.
40
35. Bean salad with tomatoes and arugula 10 min
• 200g white pickled beans

• 50g rucola
• 1 garlic clove
• ½ lemon
• 1 tsp olive oil
• Salt, pepper
This salad is more of a main course than a salad. Beans contain a lot of complex
Carbohydrates and thus saturate quickly and long-lastingly. They also contain a lot of potash
which is responsible for transmitting nerve stimuli to the muscles. During the
However, exercise is sometimes lost through sweat. Beans help your potash
to refill the memory.
preparation
1. Drain beans, do not wash.

2. Wash and dry arugula and tomatoes.
3. Dice tomatoes.
4. Peel garlic cloves and finely chop or press.
5. Crumbling feta with hands or dicing small with a knife.
7. Mix drained beans, tomato cubes, feta, cottage cheese, garlic and arugula.
8. Season with salt, pepper, olive oil, lemon juice and a dash of balsamic.
41
36. Tuna fricadels with Asia salad 15 min
• 150g canned tuna (“in its own juice” or “natural”)

• 30g oatmeal
• 1 egg
• ½ onion
• 1 Pak Choi (200g)
• ½ pepper
• 1 spring onion
• 100g soy or mungob bean sprouts (fresh or pickled)
• 2 tbsp sesame (20g)
• ½ lime
For salad, care should be taken to add the Pak Choi just before eating it.
because it collapses quickly.
preparation
1. Roast sesame in a pan without fat over medium heat for approx. 3 minutes.
2. Scrape tuna with a fork.
3. Process oatmeal into a high-level mixer to form a type of flour.
4. Peel off onion, cut small.
5. Thoroughly mix tuna, oatmeal, egg and onion cubes.
6. Using your hands, form 4 patties from the tuna mass.
7. Allow oil to heat in a pan over medium heat.
8. Fry tuna patties from each side for approx. 4 minutes.
9. Meanwhile, wash Pak Choi, peppers, spring onion and - if necessary - sprouts,
pat dry.
10. Cut Pak Choi into strips.
13. Mix Pak Choi, pepper, spring onion, rungs and sesame.
14. Peel ginger, finely shred on a rub.
15. Squeeze out half lime.
16. Mix grated ginger, lime juice and soy sauce, add to salad.
17. Serve salad with the tuna fricadels.
42
37. Tuna salad with bread 25 min
• 150g canned tuna (“in its own juice” or “natural”)

• 1 slice whole grain bread
• 1 pepper
• 2 large tomatoes or 14 cherry tomatoes
• 50g green olives (pitted)
• 1 garlic clove
• ½ lemon
• Salt, pepper
Please make sure to buy the low-fat version (“in your own juice” or “nature”) when tuna
and not the oil. Tuna is a nutritious source of protein. For the olives,
care will be taken to buy only the greens, since the blacks are often colored.
preparation

2. Place pepper on a rust, roast on top rail under grill for approx. 15 minutes until
the skin forms blisters, sometimes turning a little bit.
3. Add bread to the pepper, roast for about 8 minutes.
4. While doing so, wash tomatoes, pat dry, cut into cubes.
5. Cut olives in half.
6. Peel garlic, finely chop or press,
7. Press out half lemon, start lemon juice with olive oil and a dash of balsamic
stir together, season dressing with salt and pepper.
8. After the end of the baking time, allow the pepper to cool for approx. 5 minutes.
9. Meanwhile, pick bread with your hands.
10. Mix tuna, tomato cubes, olives, garlic, thyme and breadcrumbs.
11. Peel off the bell pepper, dice the bell pepper flesh, add the remaining ingredients
to give.
12. Add the dressing over the salad, mix well.
43
Dinner
44
38. Crab Salad 30 min
• 150g iced sea shrimp (ready to cook, cooked and peeled)

• 2 eggs
• 100g Cornichons
• 100g radish
• ½ bunch of parsley
• 6 leaves lettuce (70g)
• ½ lemon

• Salt, pepper
This dish can be served with almost all types of seafood (e.g. shrimp, North Sea crab,
river crabs, ice sea shrimp). Seafood of all kinds is a valuable source of protein
le. This salad tastes both warm and cold, so it’s also made to prepare and
Take it with you.
preparation
1. In a pot, bring water to a boil, cook eggs hard in about 8 minutes.

2. Slice cornichons.
3. Wash radish, parsley and salad, pat dry.
4. Cut radish into slices.
5. Finely chop parsley.
6. Cut salad into strips.
9. Ice Sea Shrimp, Egg Cubes, Cornichons, Radichet Slices, Parsley and Salad with
Mix lemon juice and oil.
45
39. Deluxe Salad 10 min
• 4 eggs
• 100g of rucola
• 70g inlaid silver onions
• 70g pickles or cornichons
• 80g salmon ham or turkey breast cut
• 30g parmesan
• ½ lemon
• 3 Tbsp walnut oil
• Pepper
Walnut oil has an optimal composition of saturated and unsaturated fatty acids
on. Particularly the high 3-Anteil must be emphasized here. In order not to destroy them,
it was not heated, but only cold on salads and dressings. There
it also quickly becomes rancid, should it be cool and dark - i.e., preferably in the refrigerator -
be stored.
Salmon ham is a valuable lean protein source. If you don’t eat pork, you can
Replace salmon ham with lean turkey or beef ham such as Bresaola.
preparation
1. Cook eggs softly in about 5 minutes

2. Wash arugula, pat dry.
3. Drain cornichons and silver onions.
4. Slice pickles or cornichons.
5. Cut silver onions in half.
6. Cut salmon ham into strips.
8. Mix arugula, cornichons, silver onions, salmon ham and parmesan.
9. Squeeze half lemon, mix lemon juice with 3 tbsp walnut oil.
10. Add the dressing over the salad, season with pepper.
12. Carefully place eggs on the salad.
46
40. Shrimp curry 20 min
• 200g shrimp (ready to cook, cooked and peeled)

• 1 zucchini
• 2 carrots
• 1 spring onion
• 2 Mini Pak Choi
• 1 lime
• 1 teaspoon curry powder
• Salt, pepper
Alternatively, the charcoal can be used by his close relatives. Pak

Choi and Chinese cabbage are consistent and tasteful, but more reminiscent of salad than
cabbage
and are also used in this way. Since both are relatively heat sensitive, they should not be used
for too long
cooked to avoid destroying valuable ingredients.
preparation
1. Wash zucchini, spring onion and Pak choy, pat dry.

2. Peel carrots.
3. Peel ginger and finely grate with a rub.
5. Cut zucchini, carrots and Pak Choi into approx. 1/2 cm thick strips.
6. Allow oil to heat in a large pan over medium heat.
7. Add the zucchini and carrot strips, onion rings, ginger and chili to the pan, under
Stir for approx. 5 minutes.
8. Add coconut milk and curry powder to vegetables, season with salt and pepper.
9. Raise heat, allow to boil for approx. 5 minutes, stir occasionally.
10. Add Pak Choi, cook for another 5 minutes.
12. Blow off shrimp, pat dry.
13. Stir shrimp into the curry, drizzle with lime juice.
47
41. Eggs with mustard sauce 30 min
• 4 eggs
• 70g turkey breast cut
• 1 small onion
• 2 tsp dill (fresh or dried)
• 3 tsp mustard
• Salt, pepper
Mustard oils have positive effects on digestion and cardiovascular systems, which in turn
closely related to athletic performance. mustard is therefore the perfect companion for a
protein-rich dish like this.
With mustard, you should generally not use sweet varieties, since they usually contain sugar or
honey.
preparation

2. Meanwhile, peel off onion, dice finely.
3. Allow oil to heat in a high pot over medium heat.
4. Fry the onion for about 3 minutes until it turns glassy.
5. Deglaze with milk, stir in cottage cheese, yogurt and mustard.
6. Raise the heat a little and boil while stirring, then remove from the heat.
7. Peel and cut eggs in half after the end of the cooking period.
8. Prepare with mustard sauce and turkey breast cut and sprinkle with dill.
48
42. Green Vegetables with Feta 10 min
• 100g green beans (deep cooled)

• 100g broccoli (low cooled)
• 100g peas (deep cooled)
• 100g sugar peas
• 1 lime
• 1 handful of fresh mint
• Pepper
Frozen vegetables are better than its reputation because the shock freeze keeps the nutrient
fe received. It is also very practical, since it can be purchased in stock and, if necessary,
is available at home.
This dish also does not require additional salt, since the feta cheese itself is salty enough.
preparation
1. Bring salt water to boil in a pot.

2. Blanch vegetables for 5 minutes.
3. Peel off mint leaves.
4. Crumbling feta with hands or dicing with a knife.
6. Pour off vegetables while the vegetables are still warm, sprinkle feta and mint over them
and the feta can melt.
7. Season with lime juice and pepper.
49
43. Pumpkin Soup with Shrimp 25 min
• 200g Hokkaido or butternut squash

• 3-4 (200g) carrots
• 200g shrimp (fresh or frozen)
• 1 onion
• 1 garlic clove
• 2 tbsp pumpkin seed oil
• 600ml water
Pumpkin seed oil is mostly made of unsaturated fatty acids and thus belongs not only to
delicious with the highest quality oil types. However, since it is relatively sensitive to heat and light,
cold on salads and dressings and stored in a cool and dark place -
e.g. in the refrigerator.Alternatively, you can also eat ready-to-cook shrimp (cooked and peeled)
that do not need to be heated. So you have a little less work and save time.
preparation
1. Peel pumpkin, seed, dice coarsely.

2. Peel carrots, dice roughly.
3. Peel off onion and garlic, peel ginger, dice everything finely.
4. Allow 1 tbsp. of canola or olive oil to heat in a pot over medium heat.
5. Add onion, garlic and ginger cubes to the pot, fry glass for approx. 3 minutes.
6. Add pumpkin and carrot cubes, fry for another 3 minutes.
7. Add water to vegetables, cover, simmer for about 15 minutes, occasionally simmer
run.
8. During this time, shred shrimp, pat dry.
9. Allow 1 teaspoon of canola or olive oil to heat in a pan over medium heat.
10. Cook frozen shrimp for approx. 4 minutes, fresh shrimp for approx. 2 minutes while stirring.
11. Finely puree the vegetables with a puree stick at the end of the cooking period.
12. Pour soup into a soup plate, sprinkle with pumpkin seeds and add pumpkin seed oil
feln. Make shrimp with it.
50
44. Goat cheese salad 15 min
• 100g goat cheese (low fat if possible)

• 1 fixed bulb
• 3 handfuls of rucola
• 1 handful of walnuts (30g)
• 4 tsp olive oil
• 1 tbsp balsamic
• Salt, pepper
Goat cheese and walnuts are characterized by their high protein content. Walnuts are also
rich in the valuable Omega-3 fatty acids, which primarily affect the cardiovascular system
have a sitive effect. However, since goat cheese also has a rather high fat content and fat-
reducing
ornamented goat cheese is rather defective, this salad should be used no more than once a week
than
be eaten a variety.
preparation
1. Wash and dry arugula and pear.

2. Careful pear, seed.
3. In a pan, heat 1 tbsp. of oil on medium heat, 3 mi.
fry from each side.
4. Meanwhile, crumble goat cheese with your hand or chop small with a knife.
feln.
6. Mix 3 tbsp. olive oil well with 1 tbsp. balsamic.
7. Mix arugula with walnuts, pear wedges, and goat cheese crumbs, the balsamic sau
Add ce to the salad, season with salt and pepper.
51
45. Oatmeal Crust Fish 20 min
• 200 g white fish fillet (low-cooled, e.g. cod, collet, tongue)

• 2 tsp mustard
• ½ lemon
• 3 tsp. rapeseed or olive oil
• 1 pinch nutmeg
• Salt, pepper
Fish protein is particularly useful and useful for humans. Particularly whiter
Fish has a relatively high protein content with a relatively small fat content.For mustard,
you generally don't want to use the sweet varieties, since they usually use sugar or honey
are offset.
preparation
1. Allow frozen fish to thaw a few hours beforehand, with lukewarm water
broach, dry.
2. Preheat oven to 200° (no circulating air).
3. Salt and pepper fish from both sides.
4. Lay out a baking sheet with baking paper or aluminum foil and lubricate with 1 teaspoon
of oil.
5. Place fish on the baking tray with the skin side down.
6. Coat the other side with mustard and sprinkle with oatmeal, press lightly.
7. Drizzle fillets with 1 TL.
8. Bake fish on top rail for approximately 15 minutes until oatmeal crust is golden brown
has become.
9. Meanwhile, in a pot, allow 1 tsp of oil to heat over medium heat.
10. Add spinach to the pot and cook while stirring until it collapses.
11. Remove the pot from the stove, stir the cottage cheese, with salt, pepper and possibly a
pinch
Taste nutmeg.
12. Maybe keep warm at the lowest level.
13. At the end of the baking time, carefully remove the fish from the sheet, rinse with spinach and
the citro
to do it.
52
46. Pumpkin Turkey Pan 30 min

• 1 pepper
• 1 onion
• 1 garlic clove
• 2 Mandarins
• possibly ½ lime
• 1 pinch of cinnamon
• 1 pinch cayenne pepper
• Salt
preparation
1. Peel pumpkin, cut into slices approx. 1 cm thick.

2. Wash bell pepper, seed, cut into strips.
3. Peel off onion and garlic, cut onion into rings, garlic into slices.
4. In a large pan, allow oil to become hot over medium heat.
5. Add pumpkin slices to the pan, cook for approx. 10 minutes while stirring.
6. Add onion rings and garlic slices, fry for approx. 5 minutes while stirring.
7. While doing so, wash meat, pat dry.
8. Cut turkey or chicken breast fillet into 1 cm thick strips, salt and pepper.
9. Peel tangerines, dissolve fillets.
10. Add turkey or chicken strips, chili and pepper strips to pan, stirring
another 5 minutes.
11. Add mandarin fillets and coconut milk, season with cinnamon and cayenne pepper,
simmer for approx. 5 minutes, stir occasionally.
12. Place everything on a plate, taste with lime juice if necessary.
53
47. Aubergine with Yogurt Sauce 40 min
• 2 large eggplants
• 1 ripe pomegranate
• ½ garlic clove
• ½ lemon
Hard exercise promotes oxidative stress, which is harmful to the body’s cells. The Content Panel
fe of pomegranates are antioxidant and help to reduce this stress – so strengthen the
Cells. They are also anti-inflammatory and help regulate blood lipid levels.
This dish is suitable for evenings when carbohydrates are to be eaten because
Pomegranates contain fruit sugar. To increase the carbohydrate content, simply use to
two slices of wholegrain bread to the eggplants. The remaining pomegranate juice
simply mix with 250ml of carbonated water and enjoy a delicious swirl.
preparation

2. Wash eggplant, pat dry, cut in half, diamond the pulp,
salts
3. Sprinkle the thyme into the cuts, coat halves with the oil or drizzle.
4. Place eggplant on a baking sheet designed with baking paper, for approx. 35 minutes on a
medium
bake the right rail in the oven.
5. Meanwhile, squeeze half lemon.
6. Smallly chop or press garlic clove.
7. Cut pomegranate in half, squeeze halves over bowl until seeds and juice
out. Carefully scrape out remaining nuclei with a fork, scrapes of the white
Remove separators.
8. Place seeds and juice through a strainer, collect juice.
9. Stir lemon juice, garlic, cottage cheese and yogurt into a creamy sauce.
10. At the end of the baking period, drizzle the eggplants with the sauce, with the pomegranate
sprinkle.
54
48. Salad with Feta and Br. Vegetables 25 min

• 1 small zucchini
• ½ small eggplant
• ½ onion
• 2 handfuls of arugula (40g)
• 1 tomato or 6 cherry tomatoes
• ½ lemon
• 1 tsp olive oil
• Pepper
Feta or sheep’s cheese not only contains a lot of high-quality protein, but also has a higher
Calcium content as cheese from cow’s milk. Calcium strengthens the bone and nervous system
and has
so positive impact on your training performance. When purchasing, it is important
make sure that the cheese is made with sheep’s milk. Straight, low-cost
ducts often have misleading names
preparation
1. Wash zucchini, eggplant, arugula and tomato, pat dry.

2. Cut aubergine into 4 to 6 slices, place slices on a paper towel, slightly sal-
zen, wait 10 minutes for liquid to leak.
3. Meanwhile, peel off onion, cut into rings.
4. Slice zucchini and tomatoes.
5. Halve the feta transversely first, then halve along the narrow side.
6. Allow oil to heat in a pan over medium heat.
7. Sear eggplant and zucchini slices from each side for approximately 4 minutes.
8. Remove and place on a paper towel.
9. Add the fettalizers to the pan, fry from one side for 1 minute, remove before
it shatters.
10. Squeeze half lemon, mix juice with yogurt.
11. Mix zucchini and eggplant slices with onion rings, arugula and tomatoes, feta
taler on top with the yogurt sauce.
55
49. Indian chickpea sensalate 5 min
• 200g chickpeas (cooked)

• 1⁄3 salad cucumber
• 1 carrot
• ½ pepper
• 2 spring onions
• 2 tbsp (30g) peanuts (unsalted)
• ½ tsp ground cumin (cumin)
• ½ lime
• Salt, pepper
With their high fiber content, they fill up quickly and for a long time. They also have a
very high levels of protein, calcium and iron. Iron is present in times of increased athletic stress
particularly important, as it helps to supply the body’s cells with sufficient oxygen.
It also plays a crucial role in fat and carbohydrate combustion.
preparation
1. Drain chickpeas, do not wash.

2. Wash cucumber, pepper and spring onions, pat dry. Cut cucumber in half along the length and
cut into slices.
3. Peel, slice, or hoist carrots.
5. Cut spring onions into rings.
7. Cut mint into strips.
9. Chickpeas, cucumber and carrot slices, pepper strips, onion rings, and peanuts
mix.
10. Drizzle with lime juice and oil, ground cumin, chili, salt
and pepper.
11. Mix Lean Quark with Mint, sauce with salad.
56
50. Red cabbage salad with turkey strip 20 min

• 150g red cabbage
• ½ Radicchio
• 150g papaya
• ½ mango
• 2 Tbsp cashews (unsalted)
• ½ lime
• Salt, pepper
Red cabbage – or also red herb or Blue herb – is full of minerals and vitamins. Special
This is highlighted by vitamin K, which is especially important for bone health. Gera-
during high exercise, attention should be paid not only to muscles, but also
strengthen bone. In addition, red carbon is very high in fiber and thus saturates long-lasting
tend.
Since papaya and mango contain fruit sugar and thus carbohydrates, you should eat this dish
don’t eat too often and only on training days as dinner.
preparation
1. Roast cashew cores without grease over medium heat for approx. 4 minutes.
2. Turkey or Wash, dry, salt and pepper chicken breast fillet.
3. Allow 1 teaspoon of oil to heat in a large pan over medium heat.
4. Add meat to the pan, fry for approx. 4 minutes while stirring.
5. Wash red cabbage and radicchio, pat dry or spin, cut into strips.
6. Peel the papaya and mango, cut into cubes or strips.
7. Squeeze lime, mix juice with chili, soy sauce and 3 tsp oil, salt and pepper
seasoning.
8. Mix meat, red cabbage and radicchio strips, papaya, mango and toasted ceshews,
with the dressing.
57
51. Caprese Scavenger 35 min

• 2 balls low fat mozzarella (250g)
• 2 tomatoes (150g)
• 1 handful of basil leaves
• 2 tsp olive oil
• 1 tbsp balsamic
• Salt, pepper
Basil is not only an incredibly aromatic herb, the ingredients have a slurred
and stimulate cell metabolism. It also has a
positive impact.
preparation
1. Preheat oven to 180°.

2. Turkey or Wash, dry, salt and pepper chicken breast fillet.
3. Drain mozzarella, slice.
4. Wash tomatoes, pat dry, slice.
5. Lubricate one oven mold with 1 teaspoon of olive oil.
6. Place meat in the mold alternating with tomato slices, basil, mozzarella and
basil until everything is used up.
7. Drizzle everything with 1 tsp olive oil and balsamic, salt again and pepper if necessary.
8. Bake in the oven on a medium splint for approximately 25 minutes.
9. At the end of the baking period, pour any water from the mozzarella.
58
52. Flow crab salad 10 min
• 200g flow crabs (ready to cook, cooked and peeled)

• 1 mini Romanas salad
• 1 spring onion
• 2 palm tree hearts (inserted)
• ½ bunch of fresh coriander
• ½ lime
• 1 Tbsp. olives or sesame oil
• Salt, pepper
Flow crabs, like almost all other seafood, are very high in protein and contain the same
very little fat at the time. If flow crabs are not available, the salad can also be used with all
their types of seafood.
Coriander scores with its digestible, anti-convulsant and anti-inflammatory

the effect, while seafood and palm tree hearts provide satiety.
preparation
1. Wash salad, cucumber, spring onion and coriander, pat dry.

2. Cut salad small.
3. Cut cucumber in half along the length, slice.
4. Cut spring onion and palm hearts into rings.
5. Peel off coriander leaves.
6. Squeeze out half lime, mix with chili and oil.
7. salad, cucumber slices, spring onion, palm tree hearts and coriander leaves with the
Mix flow crabs, drizzle with the marinade.
59
53. Leek Gratin with Romanesco 50 min
• 200g leeks
• 200g Romanesco or cauliflower
• 40g Parmesan
• 1 garlic clove
• 1 Tbsp chopped rosemary needles (fresh or dried)
• Pepper
Romanesco is a cabbage related to cauliflower. Unfortunately, it is not well known, but

it contains a lot of nutrients and vitamins, is easy to use. You can use all the dishes in
cauliflower can also be made with Romanesco and vice versa.
This dish is for carbohydrate-free

evenings.
preparation

2. Lubricate one oven shape with olive oil.
4. Divide Romanesco into florets.
5. Add leeks and romaesco to oven mold
6. Rub Parmesan.
7. Smallly chop or press garlic to add rosemary to milk.
8. Allow milk mixture to boil in a high pot while stirring and remove from the stove.
9. Stir the cottage cheese and parmesan into the milk and stir over the leek-romanesco
Pour mixture.
10. Bake the gratin in the oven on a medium splint for approx. 45 minutes.
60
54. Lemon herbs chicken 40 min

• 1 pepper
• 2 carrots
• 1 onion
• 30g parmesan
• 1 lemon
• Pepper
Parmesan contains a relatively large amount of salt, so this dish is not necessary in addition to
salts. The juice that comes out of the lemon during baking stimulates stomach and bowel activity
and thus ensures a faster metabolism.
preparation
1. Preheat oven to 200° (no circulating air).

2. Lubricate one oven mold with 1 teaspoon of oil.
3. Wash and dry breast tenders, pepper.
4. Wash paprika, pat dry, seed, cut into strips.
5. Peel carrots, cut into coarse pins.
6. Peel off onion, cut into pieces.
7. Rub Parmesan.
8. Place half of the vegetables in the oven shape, place scavengers on top, with the rest
of the vegetable, sprinkle herbs and parmesan on top.
9. Slice lemon, place on top of vegetables, and drizzle with 1 tbsp olive oil.
10. Slide the mold into the oven and bake for about 30 minutes.
11. After baking, remove the lemon slices and possibly the herb branches, meat and
Prepare vegetables on a plate, possibly drizzling with some liquid from the form.
61
55. Mexican Salad 15 min
• 3 eggs
• 1 avocado
• ½ lettuce
• 100g black beans in chili sauce
• 2 tsp olive oil
• ½ lemon or lime
• Salt, pepper
Many don’t like to eat bean dishes because they expect unwanted side effects. Entered
laying beans, however, you can safely eat them, since the inlay water or the inlay
sauce and spices prevent this effect. Therefore, pickled beans should not be
will be washed.
preparation

2. Meanwhile, let beans drain, do not wash.
3. Cut avocados in half, peel and cut into strips.
4. Wash tomatoes and lettuce and pat dry
5. Dice or quarter tomatoes.
6. Cut lettuce.
9. Eggs, avocados, tomatoes, salad leaves and beans with cottage cheese, chilli, lemon juice
and
Mix oil.
10. Season with salt and pepper.
62
Snacks
63
56. Apple celery cream 5 min
• 1 bar celery
• 1 apple
• 2 tbsp (40g) low fat yogurt
• 1 hand full of parsley
• 1 pinch of curry powder
• Salt, pepper
Celery is generally considered to be very valuable in terms of nutritional physiology. It is rich in a

variety of
vitamins, minerals and essential oils. It generally acts on the circulation and metabolism
energizing, while the invigorating effects of essential oils increase exercise performance and
Prevents fatigue that can occur during the day.
preparation
1. Wash celery, apple and parsley, rub dry.

2. Cut celery into fine cubes.
3. Quarter apple, core, broach on a rub.
4. Finely chop parsley.
5. Celery cubes and grated apple with chopped parsley, cottage cheese and yogurt mi-
, season with curry, salt and pepper.
64
57. Kohlrabi apple salad 5 min
• 1 Kohlrabi (200g)
• 3-4 (200g) carrots
• 1 apple
• ½ Orange
• ½ lemon
• Salt
The salad is very quick and easy to prepare, suitable for preparation and take away.
Especially when there is a short-term craving, it quickly fills up and delivers many important
Vitamins.
preparation
1. Peel the cabbage and carrots, roughly rasp on a rub.

2. Wash apple, rub dry. Roughly shred with a shell on a rub, pay attention to
note that the cores are not shredded.
3. Squeeze orange and lemon.
4. Mix cabbage, carrot and apple rasp with lean quark, orange and lemon juice.
5. Taste with a little salt.
65
58. Pumpkin French Fries 35 min

• 2 garlic cloves
• 1 organic lemon
• 1 tsp cinnamon
• Salt, pepper
Pumpkin is a supplier of many vitamins and also contains saturating fiber. It is suitable
so good as a replacement for classic carbohydrate products.
When shopping for lemon, make sure it is a organic lemon, as its

dish is not contaminated with as many pollutants as plant protection products as the
traditional lemons.
preparation

2. Peel pumpkin, seed and cut into 1 cm thick strips.
3. Peel garlic, cut in half and lightly crush.
4. Pumpkin strips and garlic in a bowl with the oil, salt, pepper, chili flakes and
Mix cinnamon well.
5. Lay out a baking sheet with baking paper, spread pumpkin fries on top.
6. Bake the pumpkin fries on a medium splint for approximately 30 minutes.
7. Meanwhile, wash lemon with hot water.
8. Finely broach the lemon bowl on a rub, halve the lemon and halve it in half
express.
9. Mix lemon juice, zest with lean quartz and cottage cheese.
10. After the end of the baking time, remove the pumpkin fries from the tray, using the quark dip
to do it.
66
59. Vegetables 5 min
• 50g oatmeal
• 1 pepper
• 3 tomatoes (200g)
• 1 hand full of basil leaves
• 2 Tbsp. flaxseed (30g)
• 1 lemon
• Salt, pepper
Oatmeal and seeds have a neutral taste in themselves. That’s why nothing speaks.
to eat them with vegetables. In this court, everything important can be found
is: Good carbohydrates, protein, many vitamins and vitals. Like almost all other cereals,
it is great for preparing and taking away. A perfect snack, also known as
breakfast.
If the quantity is too large, simply cut the amount of ingredients in half to the cottage cheese.
preparation
1. Flax seeds and pumpkin seeds in a pan without fat for approx. 3 minutes on medium heat.
toast.
2. Wash cucumber, pepper, tomatoes and basil, pat dry.
3. Cut cucumber in half along the length, slice.
5. Quarter or occupy tomatoes.
6. Cut basil into strips.
8. Mix oatmeal, vegetables, toasted seeds, cottage cheese and yogurt.
9. Season the cereal with lemon juice, salt and pepper.
67
60. Pizza Nut Bar 25 min
Ingredients for 12 pieces
• 200g dried tomatoes in oil

• 100g cashew cores (unsalted)
• 150g oatmeal
• 50g sunflower seeds (peeled)
• 50g pine nuts
• 40g Parmesan
• 2 Tbsp. thyme (fresh or dried) or Italian herb blend
• 4 eggs
Nuts and seeds are a good source of plant proteins and healthy fatty acids. Finished
Nut bar should be avoided, since it usually adds a lot of sugar and artificial additives
were made.
These bars are suitable as a hearty snack, but also as a supplement to salads and other
and are durable for up to four days. If you like it a bit more spicy, you can add a part of the
Replace dried tomatoes with 50g green olives.
But don't eat these bars too often because they contain a relatively large amount of fat.
preparation
1. Preheat oven to 180°Celsius, place a baking sheet with baking paper.

2. Roast pine nuts in a pan without grease over medium heat for approx. 3 minutes.
3. Blot dried tomatoes dry with a paper towel, cut into coarse pieces.
5. Pour all ingredients into a mixer, chop briefly, do not puree.
6. Alternatively, add all ingredients to a high vessel, chop briefly with a pureeing stick.
7. Streak the mass on the baking paper as rectangularly as possible, approx. ½ cm thick, to
the center
Bake the empty splint for approx. 25 minutes.
8. After the bake time is over, use a sharp knife or pizza cutter
cut warmly into 12 pieces, allow to cool.
68
61. Vegetable sticks with quark 10 min
• 2 carrots
• 1 small kohlrabi (200g)
• ½ lemon
• ½ bunch of chives
• Salt, pepper
Raw vegetables are often thought to be boring and fragile. It contains particularly many raw
Vitamins and fiber. It’s also easy to take with you and everywhere – even by the way –
eat. The quarkdip provides the necessary proteins that can be combined with the nutrients from
the
vegetables can be absorbed even better by your body. The perfect snack!
In particular, we want to highlight Kohlrabi. It is well-suited and subscribes to

by high levels of vitamin C. Especially during times of high athletic stress
it is important to strengthen your immune system with vitamins.
preparation
1. Wash cucumber, pat dry, quarter lengthwise, possibly halve again transversely.
2. Peel carrots, squad them lengthwise, possibly halve them crosswise again.
3. Peel, cut in half, slice kalerabi.
4. Cut chives into rings.
5. Mix lean quark with chives and chili, season with pepper.
6. Squeeze half lemon juice, drizzle cut vegetables with juice, light
salts with which quarkdip is prepared.
69
62. Asparagus cream soup 20 min
• 100g pickled white asparagus

• 100g pickled green asparagus
• 1 onion
• 100g cashew cores
• 300ml water
• Salt, pepper
Of course, if it is season, fresh asparagus should be taken. Only the cooking time
should then be extended by about 5 minutes. It is also not necessary to use both varieties.
the. When in doubt, green asparagus is preferable because it is more nutritious and has a
stronger
Taste unfolded.
White fresh asparagus should first be peeled and cleared of any woody ends,
greener should only be peeled in the lower third.
preparation

2. Cut asparagus rods in half.
4. Add onion cubes and 50 g cashew seeds to the pot, stir for approx. 5 minutes.
fry.
5. Place asparagus rods in the pot with the water, simmer for approx. 10 minutes
allow to stir from time to time.
6. After the end of the cooking time, puree the soup with a puree stick, rinse with salt and
pepper.
taste.
7. Alternatively, pour the soup into a mixer, blend thoroughly, rinse with salt and pepper.
taste.
8. Place soup on a deep plate or in a bowl, stir in cottage cheese, mix with the
remaining cashew cores.
70
63. Coconut-Lime Quarter 5 min
• 300g lean quark

• 1 organic lime
• 20g coconut rasps or chips
Coconut meat improves the absorption and utilization of the vitami

no. The quark makes this dish a protein-rich snack, a healthy
Dessert or a delicious post-workout snack.
When purchasing the lime, make sure it is an organic lime, as its bowl
is not contaminated with as many pollutants as crop protection products as the conventional
cher limes.
preparation
1. Roast coconut rasps or chips in a non-fat pan over medium heat for 3 minutes.
2. Wash lemon with hot water, rub dry.
3. Rasp the lime shell with a fine rub. Cut the lime in half and add a half
te.
4. Mix lime juice, grated lime zest with lean quark and yogurt
5. Sprinkle the quark mixture with the coconut flakes or chips.
71
64. Pineapple with Balsamic 5 min
• ½ fresh pineapple
• 1 organic lime
• 20g coconut flakes
• 2 tsp balsamic
Fresh pineapple should always be used, since a lot of sugar is usually pickled
and the nutrients that make the pineapple so valuable have been destroyed. In addition to
important vitamins and enzymes that help burn fat, muscle
relax and prevent muscle cramps, the enzyme bromelain should particularly
ben, which plays a very large role in the digestion of protein.
preparation
1. Peel pineapple with a large knife, slice, remove strunk.

2. Wash lime hot, rub dry, finely grind the bowl.
3. Stir lean quark with coconut flakes, chili, lime zest and 1 tsp balsamic.
4. Place pineapple slices with the quark mixture on a plate, with 1 Tsp balsamic
drizzling.
72
65. Tomato soup 30 min
• ½ onion
• 2 carrots
• 1 can of sliced tomatoes (400g)
• 2 Tbsp pine nuts (15g)
• 1 handful of fresh basil
• 400ml water
• Salt, pepper
Soups are a great snack. Saturate, fast and easy to prepare

and can always be supplemented with a protein component – as in this case cottage cheese.
They can also be frozen in portions and warmed up if necessary. On finished and
Bag soups should be completely omitted, since they contain a lot of salt but hardly any nutrients
ten.
preparation

2. Peel, finely chop, or rub ginger.
3. Peel carrots, dice small.
5. Add ginger, onion and carrot cubes to the pot, fry for approx. 5 minutes.
6. Add sliced tomatoes and 500ml water to the pot, salt and pepper.
7. Cover pot, simmer for 20 minutes, stir occasionally.
8. Meanwhile, roast pine nuts in a pan without fat for approx. 3 minutes.
9. Cut basil into strips.
10. After the end of the cooking period, puree soup with a pureeing stick, alternatively into a
high
Transfer the mixer and blend.
11. cottage cheese, sprinkle soup with pine nuts and basil.
73
66. Filled avocado 5 min
• 200g North Sea Crab (ready to cook, cooked and peeled)

• 2 avocados
• 2 tbsp (40g) low fat yogurt
• ½ lemon
• Salt, pepper
This snack can be enjoyed with almost all types of seafood (e.g. shrimp, North Sea crab,
river crabs, ice sea shrimp). Seafood of all kinds is a valuable source of protein
le.
preparation
1. Cut avocado in half, remove core, do not peel.

2. Spoon half of the avocado pulp out with a fork.
4. Pour North Sea crab into the half-caved avocados.
5. Mix avocado pulp with yogurt and lemon juice, sauté with salt and pepper.
jerk.
6. Add the sauce to the filled avocados, sprinkle with dill and chili.
74
67. Salmon Avocado Boats 5 min
• 150g smoked salmon

• 1 avocado
• ½ garlic clove
• ½ lemon
• 4 leaves of lettuce
• Salt, pepper
If the garlic taste is too penetrating for you, you can also enjoy fresh Meerret
instead of garlic. However, cream tare radish and similar products
because it contains too much fat.
Salmon with avocado and cottage cheese is particularly useful as carbohydrate-free protein-rich
Zwi
meal, but also as a snack after training. Smoked Salmon Contains Well-Usable
protein and valuable fatty acids, especially Omega-3, which support the cardiovascular system
zen.
preparation
1. Finely chop or press garlic.

2. Cut the avocado in half, seed, peel, and use a fork to make pulp.
3. Squeeze lemon, mix lemon juice with cottage cheese, dill and garlic.
4. Wash salad leaves, pat dry, with smoked salmon slices and avocado cream
evidence.
75
Drinks
76
68. Power Juice 5 min
Ingredients for 1.5 litres
• 1 apple
• 2 carrots
• 1 handful of walnuts (30g)
• 1 litre of water
This juice is full of vitamins and vitals. Apple and orange provide carbohydrates and so-
with power, walnuts valuable vegetable fats such as Omega-3, ginger helps degrade fat in the grain
by .
If you do not like the consistency, you can also press the juice through a sieve to make it a little
thinner.
preparation
1. Wash apple, quarter, seed, dice roughly.

2. Carrots, ginger and orange peel, dice roughly.
3. Remove any existing cores of orange.
4. Apple, carrots, ginger, orange and walnut seeds together with the water into a
Dispense mixer, blend thoroughly.
5. If there is no mixer, add ingredients to a high vessel, using a blender
beating foamy.
77
69. Cucumber Carrot Smoothie 5 min
Ingredients for 2 glasses or ½ liter
• 1 salad cucumber
• 300ml carrot juice (unsweetened)
• 50g oatmeal
• 100ml water
• 1 pinch of ground cumin
• Salt, pepper
The Cucumber Carrot Smoothie can be used as a post-training snack or as a breakfast

replacement. On non-training days, oats should be omitted. Should the shake be
thick, just add some carrot juice or water.
preparation
1. Wash the cucumber, roughly cut into pieces.

2. Pour all ingredients into a mixer, finely puree for several minutes.
3. Alternatively, first cucumber slices, oatmeal, lean quark, cumin, chili, salt and
Add pepper to a high vessel, finely puree with the puree rod. Gradually,
add juice until a creamy shake is created.
78
70. Kiwi booster 5 min
Ingredients for 2 glasses or ½ litres
• 2 bars celery with leaves

• 2 kiwis
• 300ml orange juice (without sugar)
• Pepper
This drink is full of vitamins and boosts metabolism. Therefore, it should be especially
in the morning or after eating. Immediately before exercise, vitamin C is added to
the kiwi and the orange juice and the sharpness of the chili, a lot of power.
When buying orange juice, make sure that it contains as much pulp as possible and no additional
contains a lot of sugar. But it would be even better to express oranges yourself. 4 juice oranges
yield about 300ml of juice.
preparation
1. Wash celery thoroughly, roughly crush.

2. Peel the kiwi, dice roughly.
3. Pour the kiwi and celery cubes into the mixer with chili and orange juice, blend thoroughly.
beating foamy.
5. Pour into a glass with pepper.
79
71. Green smoothie 5 min
Ingredients for 2 glasses or ½ liter

• ½ ripe mango
• 1 maracuja
• 1 lemon or lime
• 200ml water
Fresh smoothies are a good solution for those who don’t like to eat vegetables and fruit. In
Smoothies contain all vitamins and nutrients in a confined space. Especially spinach
a true vitamin bomb. Some of you could be deterred by the color of the smoothie
because spinach is relatively taste-neutral, it tastes mainly like mango and
Maracuja.
preparation
1. Wash spinach thoroughly.

2. Cut the maracuja in half, spoon it out.
4. Peel mango, clear core, cut into cubes.
5. Add spinach, mango cubes, maracuja , lemon juice, yogurt and water in a mixer
and puree until the smoothie is fluffy.
beating foamy.
80
72. Calendar tea 15 min
Ingredients for 1 litre
• 12g nettle tea

• 1 organic orange
• ½ tsp cloves
Calendar hives are known for their dewatering effects. While your body should be
a lot of exercise, the healthy diet and the high water consumption not of water
storage, yet light storage occurs again and again.
Drink this tea once a week and you will be able to do both externally and performance
see a significant difference.
Drink this tea once a week and you will be able to do both externally and performance
see a significant difference. Because nettle tea itself is not particularly tasty,
it is seasoned here with orange peel and cloves.
preparation
1. Bring 1 litre of water to boil.

2. Wash the orange hot, rub dry, peel the bowl thinly with an asparagus peeler.
3. Brew tea, orange zest and cloves with hot water, chew for approx. 10 minutes.
hen.
4. Remove tea, orange peel and cloves.
5. Drink hot or cold tea (leave to sleep overnight) to taste.
81
73. Cucumber Mint Shake 5 min
• 300g lean quark

• ½ lemon
• 250ml water
• 1 pinch salt
The mint not only provides a refreshment in this shake, but also anti-convulsants,
pain-relieving and circulation-promoting. So this shake is not just because of the high
optimal protein content.
preparation
1. Wash cucumber and mint leaves.

3. Pour all ingredients into a blender and lubricate with foam.
beating foamy.
82
74. Rooibos tea with spices 5 min
• 4 tea bags of Rooibos tea (7g)
• ½ tsp chilli rings (fresh or dried)
• 1 vanilla pod
• ½ tsp cinnamon
This tea can be enjoyed both hot and cold. The best time is
right after a meal, but also throughout the day.
Rooibos tea is made with minerals and secondary botanicals. It also tastes
naturally slightly sweet, yet does not contain sugar. This quenches the appetite for sweets.
The vanilla in this preparation further enhances this effect. Chili is here to help
Stimulate thermogenesis. This means that body temperature increases, which adds to the
metabolism
boosted. Cinnamon improves the effectiveness of insulin, causing blood sugar levels to be
squealed
it goes down again.
While there are already ready-made teas such as rooibos vanilla, this is a Va
nille aroma, which is artificially produced and has nothing to do with real vanilla and therefore
none of the beneficial effects of vanilla. Even though it's a little more expensive,
that's why real vanilla pods are preferable.
preparation
1. Bring 1 litre of water to boil.

2. Meanwhile, halve vanilla pod lengthwise with a sharp knife, with the stump
fen Scratch the side of the knife.
3. Place chillies, vanilla paste and cinnamon in a high vessel.
4. Place the tea bag in the vessel, brew with the hot water and sauté for approx. 5 minutes.
hen.
5. Remove tea bag and chili.
6. If necessary, cold the drink, stir thoroughly before enjoying.
83
75. Berry Vanilla Shake 5 min
• 300g lean quark

• 150g TK berry mixture (unsugarated)
• ½ vanilla pod
• 250ml water
This shake is wonderfully refreshing when the berries are still frozen. It is suitable for special
after training to quickly deliver protein to the body, because lean quartz is one of the
whitest and most enticing foods. Even before bedtime, this sha-
ke optimal for providing the body with high-quality protein overnight.
preparation
1. Pour all ingredients into a blender and lubricate with foam.

beating foamy.
84
76. Orange Energizer 10 min
• 6-7 oranges
• 1 lemon
• 500ml coconut water
• 1 handful of fresh lemon balm or mint
If you don’t have time to express oranges, you can simply squeeze 500ml of freshly squeezed
orange
take juice with pulp from the cooler eregal. Only the conventional juices are removed
because they usually contain extra sugar and preservatives.
Coconut water is considered isotonic and is therefore excellent as a sports drink. Collective
with the oranges, this drink energizes before, during and after exercise and fills potassium
and glycogen storage. Coconut water is the water from the immature green coconut
and is not to be confused with coconut milk, which is extracted from the pulp of the mature
coconut
is going to be. Coconut water is now available from various suppliers in an increasing number of
permarket.
preparation
1. Squeeze out oranges.

2. Squeeze lemon.
3. Mix orange and lemon juice with coconut water.
4. Peel off the leaves of the lemon balm or mint, rub lightly with your fingers,
to the orange coconut water. If necessary, cold overnight or fill with ice cubes.
ßen.
85
77. Lemon Ginger Ice Tea 10 min
• 1 lemon
• 40g ginger
• 4 tsp or 4 tea bags green tea
Green tea is considered a cure-all. In addition to many health-promoting effects, he also provides
other for stable blood sugar levels. Therefore, it should be especially during or after
the food. However, at all other times of the day, this iced tea is a
fresh alternative to water.
preparation
1. Bring water to boil.

2. Peel ginger, slice.
4. Place ginger slices and tea bags in a container or bottle with the boiling
Pour over water, let sit for 5 minutes.
5. Remove tea, leave ginger in water.
6. Add lemon juice.
7. Close the container or bottle, let it pull in the refrigerator overnight, freezing cold, possibly
with ice cubes.
86
The Golden Rules
87
78. The Golden Rules
1. Introduction
Athletes! Tough and clever training makes half of an athletic body

off. The other half is healthy and goal-oriented nutrition. Whether you're faster,
Become stronger or more persistent, whether you want to lose fat or build muscle –
your diet plays a Schlüsselrolle.In the next 15 weeks, we will be giving you
Step-by-step guide to the basics of healthy and goal-oriented nutrition.
In doing so, you will learn which nutrients your body needs in what quantities in order to
achieve fit and healthy
to stay healthy. In addition, you get many different recipes for healthy and le-
cker dishes that allow you to integrate what you’ve learned directly into your everyday life.
Changing eating habits takes time. In order to still develop quickly,

it is therefore important that you have three nutritional sins from the beginning
det. Three sins you all know: Industrial candy, fast food and fer
tucked into dishes. They have no positive influence on your nutritional balance and
ten lots of preservatives, saturated fatty acid and simple sugar. You must
Be aware that this will not only inhibit your progress, but also your bodies
really hurts. That's not worth it! The body is an athlete’s most precious asset.
Do him the favor and treat him the same way. Your body will thank you. In
Form of rapid progress.
2. All meals have a high protein content
Get used to a protein-rich diet this week. That doesn't mean you're
to eat proteins in addition to your usual meals, but instead of coh-
Choose high-protein, high-fat dishes from the outset
should.
The following foods are good for themselves as protein suppliers: cottage cheese, eggs,
chicken
and turkey, fish, seafood, tofu, lean quark and nuts. So that your body
protein, you shouldn’t rely on one of these foods
ken, but keep alternating them.On the right side, you'll find fast and on-
multiple recipes that are adapted to all Golden Rules.
Especially for those of you whose meals were previously very carbohydrate-heavy,
this first Golden Rule won't be easy in the long run.So take it seriously! Pay attention there-
to ensure that every meal – whether in the morning, noon or evening, whether before or
after training - contains a high percentage of proteins. If you can do that
position successfully in your everyday life, it will thank you for your body! You who-
faster regeneration times and more active metabolism, and faster regeneration
build muscle tissue.
Why is this important? Proteins - often called proteins - serve the human
Body as a supplier of important building blocks. The body uses these building blocks, among
other things
as a building material for the regeneration of existing and new muscles. Straight
with the high muscular load that freeletics brings, an increased and re-
smooth absorption of proteins is critical to making rapid progress.
88
2. Eats only high quality carbohydrates
Replaces all carbohydrates with an unprocessed alternative. Specifically: Replaces cake

and candy from fruit. Adhesive soft drinks caused by cloudy juice scoops. White bread,
white
rice and classic noodles with whole grain bread, wild or natural rice and whole grain
deln! It also replaces bread, rice and pasta with potatoes,
peas, lentils and beans. Of course, these alternatives taste different from yours.
lives. But don't worry. You'll get used to it quickly. In one to two
Weeks, you won't even notice the change. The positive impact?
They remain.
Just like last week, it’s not about simply making healthy alternatives
to eat on top of it. Does not compulsively try to eat more or less than before, son-
They choose the healthier, more nutritious variants from the outset. The Transition
will have several positive effects. You'll be fuller faster and longer, rar-
cravings, and fatigue and decline in performance after meals
if reduced. Take this rule seriously, your body will thank you!
Why is this important? In our society, sufficient energy intake is already

no longer a problem. On the contrary: Often we increase significantly too many calories
to us. Due to the greatly increased consumption, the requirements for a meaningful
Nutrition. While for our ancestors a high proportion of energy-dense life
it was crucial that fiber, vitamins, minerals, trace elements
and secondary botanicals. They are mainly in fresh
and unprocessed foods and make sure our bodies are not only
survives, but works optimally.
Carbohydrates are the fastest source of energy for the human body. Coal
high-hydrate foods have therefore always taken a fixed place in our
nutrition and are therefore well suited to supplementing the above-mentioned nutrients with
take.
3. The main side of every meal is vegetables – not carbohydrates
Many of you eat almost exclusively carbohydrate-rich side dishes like pasta,
Rice, bread and potatoes. In large quantities, these sides will not only make you
sluggish and tired, they also make you gain weight. It's time to get them through vegetables
as the main insert! This will be the biggest challenge to date. But equal
the most important. Remember: You chose to get in shape.
You have chosen to lead a healthy life. This is what it takes
is. Don’t even think about making a pullback.
Some of the most popular vegetables include eggplants, broccoli, cucumbers, carrots,
cabbage,
Pumpkin, pepper, beetroot, salad, spinach, tomatoes, zucchini and onions.
In principle, all other vegetables are healthy. On the right side,

her quick and easy recipes that include vegetable creations as her main side.
From now on, high-carb foods – especially bread, pasta, rice and
Potatoes - just a small part of your diet.
89
Never eat more than one hand full of them per meal. You should only consider yourself
savory variety and no longer to fill you up.
Protein-rich foods and vegetables are now the main components of your
nutrition. On the one hand, this will ensure that you have sufficient nutrition
substances are supplied. On the other hand, it will make sure you don't have too many
calories
take it. This change will improve your performance and regeneration times
while accelerating your weight loss. In the beginning, you'll come true.
seem to have a strong desire for extra carbohydrates. It will be nights
where you want nothing more than a pizza, pasta or something sweet. We all ken-
that's it. We were no different. Stay strong. The feeling goes by. Trusted in
yourself. You have enough power to withstand. Once you've made the transition
you have, it's going to be much easier. And one thing is certain: The transition is worth it.
You'll make progress faster than ever, faster than you can imagine.
Why is this important? As we mentioned, most of you take simple and

Too many calories to eat - especially carbohydrates. This ensures
that you're gaining weight. In addition, many underestimate the importance of vegetables
for trai
successes. Write an active and efficient metabolism instead of the right
diet exclusively for good genetics. This is simply wrong. Firstly, saturated
Vegetables through the fiber contained without noticeably increasing the energy intake.
On the other hand, vegetables are rich in vitamins, minerals and secondary plant stew
for optimal transport and efficient processing of nutrients -
and thus are essential for good metabolism.
4. Drinks plenty of water. Avoids sugary drinks
Avoids juices, soft drinks and energy drinks and drinks plenty of water instead! Waivers
additional
on the sweetness of tea and coffee.
Especially the initial phase of this transition will be a challenge for many of you
rung. The taste buds take some time to respond to the absence of
to get used to cker in drinks. The lack of enjoyment is only temporary - your
Taste will adapt quickly.
This transition is a pure willing question. You have it in your hand. Decide
to consciously hinder the taste of beverages during the transition
and you'll benefit greatly in the long run. Your body will absorb the
can use mene fluid better and break down fat faster.
Don't forget to stick to all the rules you've learned so far. Read it to you
and use the recipes we provide to you.
Why is this important? Sugary drinks not only carry fluid,

but also large amounts of energy. To lose weight, the calorie increase
was always smaller than calories burned. Any calorie intake should be in the form of
balanced meals and thus always help to improve the recovery and
to keep metabolism active. This is critical to reducing the amount of body fat
and not build up fat.
90
5. Increased snack quality
Replaces all sweet, greasy and salty snacks with protein-containing alternatives.
Snacks such as chocolate, cookies, pastries, gum bears and potato chips,
in the future. Good, protein-rich alternatives are a handful of nuts, cottage cheese or
Lean Quark. For a variety of tastes, you can choose cucumbers, carrots, papa
Add rice, tomatoes, celery or any other type of vegetable. On training days
you can also replace the vegetables with a small portion of fruit.
Discard all unhealthy snacks and don’t buy new ones. This is the key to success
to implement this rule. If you have candy and chips in front of you all the time,
you are also tempted to eat them all the time. And at some point, you'll succumb.
Instead, always keep a protein-rich alternative, such as vegetable sticks with hut
cheese, ready in the refrigerator. Healthy snacks not only provide longer
Satiety, but also prevent cravings and thus promote the
the taking process.
For many, this exchange initially sounds unappealing. Be aware that sweet,
fatty and salty snacks get in the way of your goal to be fit and healthy. But
Don’t worry: None of us constantly want to live with this feeling of sacrificing everything
must be. Each and every one of us just needs to love healthy food again.
nen. Even if you can hardly imagine at the moment, your body will
to re-habituate accordingly. Believe in you and work on you continuously.
Why is this important? Unhealthy snacks contain large amounts of simple sugars and
saturated fatty acids. Instead of providing your body with important nutrients, they lead to
exceeding your daily calorie requirements and building fat.
6. Schedule Meals
Plan when and what you will eat during the day and eat regularly.
Make sure your meals follow the rules of the past weeks.
Main meals should primarily include proteins and vegetables and a maximum of one hand of
cod
lenhydrate. snacks should include proteins and vegetables or exercise
stagnant proteins and fruits. You can find suitable foods in the respective
Weekly Overview. As always, you can find matching recipes on the right.
Nutrient-rich dishes often take some preparation time. Hunger comes

but before a healthy meal is available, it becomes difficult to resist the cravings.
hen. As a result, many turn to fast food, ready-made meals and candy. The premature
Planning meals is therefore essential to stay consistent over time. Write to yourself
every morning, when you will eat something and prepare meals if necessary. Yes,
This may mean you need to get up 15 or 30mins earlier. Accept it. The
Consequences become fewer relapses into old behavioral patterns and associated rapid
re successes in training and losing weight.
Why is this important? When hunger and appetite are present, the body contains many
substances
whose job is to get the body to fast
rush. However, meals rich in protein and vegetables are usually more difficult to access than
high-fat, high-carbohydrate alternatives. Not planning your meals ahead of time, grabbing
one often becomes an unhealthy variant.
91
7. Do not eat carbohydrates on days off training
In the future, on training-free days, selects an evening meal that does not contain
carbohydrates
holds. On training days, however, dinner may continue to contain a small coal hyde
share of the advice.
All meals should continue to consist primarily of proteins and vegetables. Your
can still use the recipes on the right. These are built like this,
that carbohydrates, such as rice, potatoes, pasta or bread, are simply
sen.
On days without training, your body needs less energy for exercise and Regenera
ion. To speed up fat burning, it works just on these days
to consume less carbohydrates. This rule will allow you to go faster
Burning fat without compromising exercise performance and muscle regeneration.
Why is this important? In order to reduce the body fat percentage, more Ka-
lorias are consumed as ingested. But you're taking too little for a long time
energy, your body lowers metabolism and breaks down muscle tissue. The consequence is
the well-known Jojo effect. To prevent this, it makes sense to increase the carbohydrate
content
only on training-free. This way, it speeds up the fat burn
without compromising metabolism and muscle tissue.
8. Do not drink alcohol
Listens to alcohol.
This applies to all types of alcohol. Get used to beer, wine, sparkling wine and high-
percentage
Drink liquor such as vodka, whiskey and rum. Whether during eating or
Celebrate.
The consumption of alcohol is common in our society and gives. Especially with social
Events are therefore difficult for many to avoid alcohol. For athletic success
but it's really counterproductive. It makes performance development a niece and
prevents fat burn.
Why is that? Alcohol has more calories than proteins and carbohydrates and only
ring-wise less than fat. This energy cannot be stored in the form of fat.
the body must therefore use it immediately; however, alcohol is usually used after
carbohydrate
and high-fat meals and in conjunction with sugary beverages such as juices, soft
and energy drinks. However, because the body already has enough energy from alcohol
wins, he can no longer use these calories and stores them in the form of fat reserves
in the body.
9. Increased fat quality
Be sure to only take fats from high quality sources.
Animal foods are poor sources of fat. These should therefore only be used in a
low fat variant. Specifically, high-fat dairy products such as butter,
Cream and yellow cheese will be replaced in the future with low-fat cottage cheese and lean
quark.
and high fat pork, beef and duck lean chicken and turkey
flesh and fish. Herbal fats are a good source unless they are
processed into margarine or heated by you. Good sources here above all
olive, rapeseed, leash and walnut nuts and oils.
92
Fats are important to the body in many ways. You have a critical input
flow to hormones such as testosterone, which are responsible for muscle regeneration. Egg
high fat quality also reduces the risk of many diseases and has a positive effect on
metabolism. Take this rule seriously, your body will thank you by
is vital and making faster progress.
Why is this important? In principle, a distinction is made between saturated and unsaturated
tigated fatty acids. While unsaturated fatty acids overflow numerous functions in the body
, saturated fatty acids serve only as a source of energy. A good relationship between
unsaturated and saturated fatty acids have vegetable fats. Animal fats
against are mainly composed of saturated fatty acids. Heats or hardens unsaturated
However, fatty acids can be called trans fatty acids. These are in high
Amounts are harmful to humans and should therefore not be consumed.
10. Never mix fats with carbohydrates
Avoids meals that are high in both fat and carbohydrate.
Fats and carbohydrates combined are mainly found in fast foods such as burgers, fries
and pizza, but also in traditional dishes with fatty meat and sauces.
Avoid these.
As described in the last few weeks, it is also important that you only use
Eat fats and good carbohydrates. Good sources of fat are nuts and vegetable oils. Good
Carbohydrate sources include potatoes, wild rice and whole grains. Corresponding recipes
as always, you can find it on the right.
Fats and carbohydrates serve as energy sources for the body. And because it's been
was sential for people to absorb enough energy, we enjoy this
Combination so good. Today, that’s no longer the case. That’s why we have to get used to it.
This is because in combination, fats and carbohydrates catalyze fat retention in the body.
This makes hard work a niece. Yes, it may taste good in the short term. But does that weigh
the long-term dissatisfaction?
Definitely not.
If you successfully stick to the rule, your body will absorb heavy fat in the future.
build and absorb energy instead, primarily for muscle regeneration
use.
Why is this important? High-fat, high-carbohydrate meals show too high energy
grit-dense. The carbohydrates ensure rapid insulin output, which
has the task of transporting glucose into muscle cells. However, he ruled
excess energy in the blood, then it is additionally introduced into fat cells by the insulin
stored. We get thick. Fast food and many traditional dishes also include Koh
lenhydrate with a high glycemic index and fats with an unfavorable ratio
between saturated and unsaturated fatty acids. These do not provide a positive contribution
to
your metabolism and are therefore almost worthless.
11. The right timing of carbohydrates
Eat carbohydrates only after exercise. Replaces them with others from now on
Meals through healthy sources of fat and protein.
Limit your daily carbohydrate intake to the meal after your workout. In the
Conversely, this means that the rest of the day remains carbohydrate-free. This may be for
one or the other seems strenuous at first – don’t worry, you get used to it
fast on it! Give potatoes, wholegrain noodles, rice or even oatmeal the right
93
space and enjoy it (in moderation) after work has been done! Especially in the morning,
to avoid carbohydrates. Replaces oatmeal and whole grain bread with nuts, eggs
or avocado and you get enough good energy for the day with high-quality fats!
As always, recipes for this can be found in the right column.
Eating the right food is important. Doing almost more at the right time! Who
his already carefully selected carbohydrates are correctly distributed throughout the day,
much faster to make progress. Carbohydrates give you the energy you need
needs to perform athletically (and mentally). But they also act as a
of the critical set screws when it comes to grease degradation. So get the (not
too much effort and turn to you as best you can! Adapt to a meal routine
and learn to adjust your carbohydrate intake to the time after a strenuous workout
limit it. This is how you don’t interfere with the fat burning that runs at peak in the morning
and better store in the muscle. Your body and mirror image will
Thank you!
Why is this important? Carbohydrates serve on the one hand for primary energy production,
in the form of glucose in the blood. On the other hand, they are also used as a reserve in
cells
saved. Either they give your muscles proper power as glycogen – or they
inflate your fat cells. Since you want to avoid the latter, the first variant should be so good
it can be supported. After exercise – ideally, a great workout
with PB! – the uptake of your muscle cells relative to your fat cells
Going high. Carbohydrates added to the body end up much easier after exercise
muscle and don’t become an unpopular mass!
12. Prepares your own food
Always prepare your own food and refrain from pre-made dishes from now on!
The handle to the frozen ready-made dish in the supermarket is tempting. Goes fast and is
cheap. Resists this urge and remember to eat
cook yourself and choose the ingredients yourself. Whether vegetable pan with rice and
Chicken, salad with dressing or the simple sandwich for an
intermediate: Do-it-
yourself! Stick to fruits and vegetables that are currently available and get everything you
need.
as fresh and unprocessed as possible. On the right, as always, you will find a wide range of
Suggestions for starting directly!
If you cook yourself and think about the ingredients in your food,
automatically a better sense of what you're recording. Your body is yours
highest good – you should know exactly what you are supplying him with! Food is the
Fuel for your performance and the power you need to get excess
Burn grease down. So don’t risk anything and take control! How you do
Eating is an important part of your life. Every day.
Why is this important? Only those who really have control over their food can
focus on eating healthy and melting fat. With a better
Feeling of food and its effects on your body will make you increasingly
easier to give your body what it needs! It's also a lot more fun,
when you know what you're actually doing in the kitchen. Do not underestimate this factor –
Joy is essential to achieving your goals! If you want to melt your fat, you can
do not become a slurry. Avoid this by taking everything into your own hands!
94
13. Implementation Intentions
Draft very specific “if-then plans” and stick strictly to it.
If you want something sweet, eat an apple. If the chocolate bar in front of you
then cancels it and puts it out of sight. When you shop with
the treats, then don’t look to the side. If you want to cook something,
then put the vegetables first. All these “if-then rules” and similar approaches
help you cope with hurdles in your daily life. Hurdles on your way to a fitter
Body. A leaner body. A more beautiful body. A better body. Holds
Think about what might get in your way and find a suitable answer! Plays
in thinking about what you want and should do when you encounter such a hurdle.
Time and time again. And when it's ready, you'll easily know the temptations
can stand up to it!
The right motivation and an iron will are essential in your journey to
a more athletic and leaner self. Resolutions are good – but they’re not enough on their own!
Those who want to achieve their goals must also behave in a targeted manner. Much too
often read
we are distracted halfway or, worse, don’t even start right
through! Especially in the case of projects, the benefits of which are not immediately
available to us at every single step of the
eye jumps, that's the case. You want to eat a healthy diet and you want your fat to
melting. You don't see the pounds in the mirror every day. The enticing
gen grow larger and the urge to deviate from the difficult path becomes stronger. None
Reason to stop! Take down the tough decisions in advance. Places
very clearly what to do if you have a potential hazard
is standing. Determine that you will eat the right thing. And that you're going to resist.
Duration
Sticky. Implementation intentions are important to ensure that your intentions are also
targeted
to follow the hold. And success!
Why is this important? Implementation Intentions Provide an Automation Process

is. By linking a critical situation to a desired behavior, you take
even a lot of work. Your mind has limited cognitive capacity. decisions,
Demonstrating willpower and assertiveness requires these resources
on. By pre-defining what you want to do in certain situations,
saves you a lot of that mental energy. Energy that you can use well. Because
You're on your way to a fitter, healthier and stronger self. You are athletes!
14. No reason to cancel setbacks
Don't let setbacks get you off the path. Keep going.
If you haven’t followed the rules you’ve otherwise followed –

continue. If you feel like the fat pads aren’t melting so quickly anymore,
continues. Even if you think you've gained some weight again, keep going.
There are always setbacks. Everyone. Don’t let your goal take you away
and don't lose your motivation. Don't let yourself go down either. If you ever get healthy,
dignity, don't think right away: “Now it doesn’t matter anyway!” Recognize yourself for your
previous performance and takes it as a incentive to continue. Be as disciplined as
possible. But don’t throw everything over the bunch if everything doesn’t go to plan.
No reason to cancel setbacks!
Remember you want to change something! Remember that you are changing
wants! Take setbacks as they are: a small step back on your aisle
forward. A reminder that you have to work hard. That you don't want anything
95
is given as a gift. You want to lose fat, become leaner and more athletic. So you have to
also do something about it. And keep going. Setbacks are human. And they're in
fen happen! They are often even helpful. They define a kind of new beginning, albeit in the
Little one. Setbacks are a good way to get back up and running. Realigning
ten. And to focus again. Focus on the Big Goal of Athletic
and make it fitter. The big goal of finally eating right, healthy and sustainably
run. Maybe it will take several attempts. Any potential setback should include a
to complete such an attempt while marking a new one. An even better one.
Why is this important? With each setback as a small “fail” the true
seemingly a final success. What sounds paradoxical plays in the field of research
of behavior change. Most smokers need five to seven
Starts until they finally give up the smoking. Any setback that overcomes and
is working, strengthens assertiveness and thus contributes to achieving your goal, fit-
Become more ter, leaner and more athletic!
15. Make healthy eating your habit!
Eat healthy as a habit and don’t consider it a diet.
All the rules you have followed so far should continue to accompany you. Believes
not that it is now time to revert to old, ineffective and unhealthy dietary patterns.
len. Maybe you’ve experienced the last few weeks as a diet. But they weren’t. And as
they should not remain either. You've learned what your body needs. And wa-
around he needs it. Keep treating him with the dedication he deserves. Does what
You have learned about your new nutrition philosophy. Make healthy eating yours
Habit. Permanent.
Habits take your work off. head work you need to do to get heavy
to make decisions. Every decision of the day is tied to your cognitive leisure
inability to function. The more of these decisions are eliminated, the easier it is for you to
the really important things of the day. Whether you are aware of this
or not - the choice of your meal is a daily challenge for yourself, not to be under-
Appreciative decision-making situations. When, what, how much, healthy or not, prepared
or fresh, pick up or do it yourself – these are all things you subconsciously weigh up.
Every time. The longer you stick to a pattern, the more obvious it becomes. Each
so longer you stick to the golden rules of healthy eating, the easier it becomes
to stay on the ball. You should have noticed in the last few weeks that the
principles into meat and blood. That's what's going on. Until they become a part of you.
Until they become a habit.
Why is this important? Permanently removing fat is a strenuous process for

Body. It is changing and needs to add a lot of energy to it. It's in nature
of the human being to always choose the path of least resistance. For you
that means: Your body has a natural urge to adopt the old dietary patterns.
and approaching home again. Because it was easier and
quemer. You know this type of relapse as a jo-yo effect. The further you go from this
the less likely this will be to occur. Sustainable fat
and becoming leaner, therefore, takes time. time that goes well over the weeks
a simple diet. So make healthy eating your habit. One Ge-
habit that makes this time easier and gives you the lasting success
tated.
96
97

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Freele cs - Nutri on Guide

1st Protein bread 65 min ..............................................................................................................................6

19. Chili con Carne 25 min ....................................................................................................................25

38. Crab Salad 30 min ........................................................................................................................45

56. apple celery cream 5 min ...............................................................................................................64

68. Power Juice 5 min .................................................................................................................................77

78. The Golden Rules ............................................................................................................................................88

Ingredients for 1 bread loaf

• 100g ground almonds

Protein bread is characterized by a relatively low proportion of carbohydrates but has

1. Preheat oven to 150° Celsius (no circulating air).

Ingredients for 1 portion

• 250g smoked trout

1. Wash parsley, chives and dill, pat dry.

Ingredients for 1 portion

• 2 slices whole grain bread

1. Bread slices crumble.

Ingredients for 1 portion

The ingredients in broccoli affect your ability to exercise, as well as

Ingredients for 1 portion

1. Preheat oven to 180° Celsius (no circulating air).

Ingredients for 1 portion

• 50g seeded oatmeal

1. Peel carrots, cut in half lengthwise, cut into slices.

Ingredients for 1 portion

Ingredients for 1 portion

1. Wash cherry tomatoes and arugula, pat dry.

Ingredients for 1 portion

• 50g seeded oatmeal

In dried figs, the high percentage of muscle-strengthening magnesium is particularly

Ingredients for 1 portion

Ingredients for 1 portion

1. Add olive oil to pan, allow to heat in medium heat.

Ingredients for 1 portion

• 50g seeded oatmeal

Ingredients for 1 portion

1. Preheat oven to 180° Celsius (no circulating air).

Ingredients for 1 portion

Ingredients for 1 portion

1. Wash zucchini, tomatoes and peppers, pat dry.

Ingredients for 1 portion

1. Boil eggs hard in 8 minutes.

Ingredients for 1 portion

1. Preheat oven to 240° Celsius (no circulating air).

Ingredients for 1 portion

• 50g seeded oatmeal

1. Roast sesame in a non-fat pan for about 4 minutes of medium heat.

Ingredients for 1 portion

• 200g ground beef or turkey

Therefore, to avoid residues such as opened doses, it is advisable to double or

1. Peel off onion and garlic, dice.

Ingredients for 1 portion

• 100g red lenses

Ingredients for 1 portion

• 200g ready-to-cook shrimp (fresh or frozen)

1. Blow off shrimp, pat dry.

Ingredients for 1 portion

• 200g Turkey or Chicken Breast Fillet

Ingredients for 1 portion

Ingredients for a baking sheet