nutrition 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.

 

 

 

 

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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.

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Veggie tortilla

11:28 am
|

Veggie tortilla

 

 

 

Ingredients:

Tortilla 120g

Brussels sprouts 100g

Tomato 100g

Pepper 100g

Feta cheese 50g

Pickles 100g

 

 

 

 

Recipe:

Heat tortilla in oven. Cut veggies into pieces. Put all ingredients into tortilla.

 

 

 

Nutrition facts:

Calories 448

Carbohydrate 63g

Protein 22g

Fat 14g

 

 

When to use it:

Light version of tortilla is great between the major meals. It is quick to make and it […]

Brie salad

1:17 am
|

Brie salad

 

 

 

Ingredients:

Read beans 100g

Brie cheese 50g

Tomatoes 100g

Onion 30g

Green pepper 100g

 

 

 

 

Recipe:

Cut all ingredients into pieces and mix together.

 

 

 

Nutrition facts:

Calories 288

Carbohydrate 29g

Protein 17g

Fat 13g

 

 

When to use it:

This is a great option as a last meal of the day or you can use it between the meals as a snack […]

Sweet recovery

12:53 am
|

Sweet recovery

 

 

 

Ingredients:

Millet 100g

Cottage cheese 200g

Honey 20g

 

 

 

 

 

Recipe:

Boil millet for 15 minutes. Add cottage cheese and honey on top.

 

 

 

Nutrition facts:

Calories 672

Carbohydrate 93g

Protein 45g

Fat 13g

 

 

When to use it:

This meal is a great option as a recovery meal. Use it after hard practice session or intense competitive match.

 

 

 

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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.

 

 

 

 

 

 

 

 

 

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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.

 

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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.
 

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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.

 

 

 

 

 

 

 

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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.

 

 

 

 

 

 

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Banana shake

12:08 am
|

Banana shake

 

 

Ingredients:

Bananas 150g

Protein powder 15g

Coconut shrims 5g

Milk 400ml

 

Recipe:

Put all the ingredients into the blending machine. Blend it for 20-30 seconds.

 

 

 

 

 

Nutrition facts:

Calories 400

Carbohydrate 59g

Protein 30g

Fat 9g

 

When to use it:

Because it is a healthy shake you can use it as a meal replacement. It is a great choice as a breakfast, before the […]

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