breakfast Archives - Tennis Island

Honey protein

6:59 am
|

Honey protein

 

 

 

Ingredients:

Graham rolls 120g

Cottage cheese 200g

Honey 10g

 

 

 

 

Recipe:

Put cottage cheese on rolls. Add honey on top of it.

 

 

 

Nutrition facts:

Calories 610

Carbohydrate 86g

Protein 44g

Fat 11g

 

 

When to use it:

This simple to make sandwich is a great option for breakfast. It will give you energy for long training sessions.

 

 

 

 

&nbsp […]

Scrambled eggs

7:04 am
|

Scrambled eggs

 

 

 

Ingredients:

Eggs 100g

Graham rolls 120g

Chive 30g

Olive oil g

 

 

 

 

Recipe:

Put eggs and chive on frying pan. Stir both ingredients.

 

 

 

Nutrition facts:

Calories 510

Carbohydrate 74g

Protein 23g

Fat 16g

 

 

When to use it:

You won’t find a better breakfast than this one. All you need is here. Proteins and carbohydrates guarantee energy for many hours.

&nbsp […]

Egg sandwich

1:03 am
|

Egg sandwich

 

 

 

Ingredients:

Graham rolls 120g

Eggs 150g

Olive oil 5g

 

 

 

 

Recipe:

Prepare sandwiches with eggs

 

 

Nutrition facts:

Calories 542

Carbohydrate 60g

Protein 28g

Fat 2g

 

 

When to use it:

Use it as a breakfast or dinner. This option deliver everything to your body: high IG carbs, proteins and healthy fats.

 

 

 

 

 

 

 

 

 

&nbsp […]

Peanut butter sandwich

9:27 pm
|

Peanut butter sandwich

 

 

 

Ingredients:

Graham rolls 120g

Banana 100g

Peanut butter 5g

 

 

 

 

Recipe:

Put peanut butter on sandwich. Cut banana and put it on top.

 

 

 

Nutrition facts:

Calories 580

Carbohydrate 100g

Protein 16g

Fat 16g

 

 

When to use it:

Perfect choice to deliver plenty of energy. Peanut butter adds proteins and fats so it is a complex meal for athletes.

 

&nbsp […]

Sweet tortilla

8:16 am
|

Sweet tortilla

 

 

 

Ingredients:

Tortilla wraps 120g

Peanut butter 25g

Banana 100g

 

 

 

 

Recipe:

Put peanut butter on tortilla. Cut banana and put it on.

 

 

 

 

Nutrition facts:

Calories 516

Carbohydrate 69g

Protein 13g

Fat 21g

 

When to use it:
Really quick way to prepare healthy meal. If you don’t have much time in the morning this is an option for you.
 

&nbsp […]

Cheese sandwich

10:52 am
|

Cheese sandwich

 

 

 

Ingredients:

Graham rolls 120g

Cheese 40g

Butter 5g

 

 

 

 

 

 

Recipe:

Prepare sandwiches with butter and cheese

 

 

 

Nutrition facts:

Calories 402

Carbohydrate 63g

Protein 19g

Fat 10g

 

 

When to use it:

Use it as a breakfast or sandwich between the major meals. Great option for tournaments when there are limited ingredients available.

 

 

 

 

 

 

 

&nbsp […]

Ham sandwich

3:00 am
|

Ham sandwich

 

 

 

Ingredients:

Graham rolls 120g

Chicken ham 100g

Butter 5g

Onion 30g

Pickles 100g

 

 

 

Recipe:

Prepare sandwiches with ham, pickles, and onion

 

 

 

Nutrition facts:

Calories 476

Carbohydrate 77g

Protein 32g

Fat 6g

 

 

When to use it:

Use it as a breakfast or sandwich between the major meals. Sandwiches are perfect while traveling so players should use this recipe to stay healthy during […]

Greek breakfast

12:50 am
|

Greek breakfast

 

 

 

Ingredients:

Graham rolls 120g

Feta cheese 50g

Tomatoes 100g

Onion 30g

 

 

 

 

Recipe:

Put feta cheese on rolls. Add tomatoes and onion.

 

 

 

Nutrition facts:

Calories 452

Carbohydrate 78g

Protein 19g

Fat 9g

 

 

When to use it:

Looking for some new taste? This sandwich is great for breakfast or as a meal between main courses.

 

 

 

 

 

 

&nbsp […]

Milky rice

5:38 am
|

Milky rice

 

 

 

Ingredients:

White rice 100g

Milk 300ml

Cinnamon

 

 

Recipe:

Boil rice. Mix rice with milk. Add cinnamon and enjoy!

 

 

 

Nutrition facts:

Calories 448

Carbohydrate 93g

Protein 19g

Fat 4g

 

When to use it:

Use it as a breakfast, lunch or dinner. This meal contains lots of carbohydrates and adequate amount of proteins so it can give you an […]

Cocoa pudding

12:23 am
|

Cocoa pudding

 

 

Ingredients:

Rice 50g

Cottage cheese 100g

Cocoa 20g

 

 

Recipe:

Boil rice. Put all ingredients into blender. Mix them all. Enjoy

 

 

 

 

 

Nutrition facts:

Calories 369

Carbohydrate 58g

Protein 22g

Fat 6g

 

 

When to use it:

Use it as a light breakfast or after the practice/match. Rice and cocoa will quickly replenish glycogen stores while proteins will take care of your muscles […]

Mozzarella sandwich

12:43 am
|

Mozzarella sandwich

 

 

 

Ingredients:

Graham rolls 120g

Mozzarella cheese 60g

Tomato 100g

Lettuce 50g

 

 

 

 

Recipe:

Put lettuce, tomato and mozzarella cheese on rolls. You can put sandwiches into oven for a minute.

 

 

 

Nutrition facts:

Calories 494

Carbohydrate 92g

Protein 19g

Fat 8g

 

 

When to use it:

Low fat sandwich will give you energy without gaining weight. Right amount of proteins will protect your […]

Egg sandwich

12:49 am
|

Egg sandwich

 

 

Ingredients:

Graham roll 100g

Butter 5g

Eggs 100g

Plain yogurt 100g

Mustard 10g

 

 

Recipe:

Boil eggs (10 minutes). Mix eggs with mustard and yogurt. Put mix on sandwiches and enjoy

 

 

 

 

 

Nutrition facts:

Calories 506

Carbohydrate 65g

Protein 24g

Fat 18g

 

 

When to use it:

Use it as breakfast. This meal contains everything your body needs to perform at optimal level.

&nbsp […]

Facebook

Get the Facebook Likebox Slider Pro for WordPress

Free EBOOK + Coupon 20$ OFF

Join our mailing list to receive instructional ebook, 20$ off coupon for online coaching and variety of teaching materials

You have successfully subscribed!