Nutrition Archives - Page 2 of 3 - Tennis Island

Prawns dinner

12:55 am
|

Prawns dinner

 

 

 

Ingredients:

Prawns 150g

Pasta 100g

Courgette 100g

Mushrooms 200g

Olive oil 5g

 

 

 

 

Recipe:

Boil basta. Put prawns, courgette, and mushrooms on frying pan. Mix together.

 

 

 

Nutrition facts:

Calories 629

Carbohydrate 88g

Protein 61g

Fat 13g

 

 

When to use it:

This meal is a great option after practice or workout. Lots of carbohydrates and proteins will help you get your body […]

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 […]

Tennis burger

12:17 am
|

Tennis burger

 

 

 

Ingredients:

Graham rolls 120g

Olive oil 5g

Turkey minced meat 100g

Lettuce 50g

Tomato 100g

Cucumber 100g

Pepper 100g

Onion 30g

 

 

 
Recipe:
Fry turkey minced meat. Cut tomato, pepper, and cucumber into slices. Put all the ingredients into graham rolls
 

 

 

Nutrition facts:

Calories 546

Carbohydrate 90g

Protein 29g

Fat 9g

 

 

When to use it:

Use it as a lunch or dinner […]

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 […]

Yogurt with topping

6:07 am
|

Yogurt with topping

 

 

 

Ingredients:

Plain yogurt 400g

Raisins 20g

Coconut shrims 10g

 

 

Recipe:

Put yogurt into the bowl. Top with raisins and coconut shrims.

 

 

 

Nutrition facts:

Calories 337

Carbohydrate 48g

Protein 25g

Fat 6g

 

When to use it:

Use it between main meals or after the practice. This recipe has everything you need to keep your body fueled.

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Green pasta

12:06 am
|

Green pasta

 

 

 

Ingredients:

Pasta 80g

Mozzarella cheese 50g

Peanuts 20g

Spinach 100g

 

 

 

 

Recipe:

Boil pasta. Put peanuts and spinach on frying pan. When ready put spinach, peanuts and cheese on pasta.

 

 

 

Nutrition facts:

Calories 535

Carbohydrate 82g

Protein 25g

Fat 18g

 

 

When to use it:

This meal delivers energy for many hours. Use it as a lunch or dinner.

 

 

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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 […]

Hard practice meal

12:07 am
|

Hard practice meal

 

 

 

Ingredients:

Potatoes 200g

Chicken 100g

Butter 5g

Mushrooms 100g

Spinach 200g

Olive oil 5g

 

 

 

Recipe:

Fry chicken, spinach and mushrooms. Boil potatoes. Put boiled potatoes and butter into blender and mix it. Enjoy!

 

 

 

Nutrition facts:

Calories 538

Carbohydrate 83g

Protein 43g

Fat 15g

 

 

When to use it:

Use it as a post practice/match meal. High amount of carbs and […]

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.

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Spinach tortilla

5:07 am
|

Spinach tortilla

 

 

Ingredients:

Tortilla 120g

Mozzarella 50g

Spinach 200g

Rice 50g

 

 

 

Recipe:

Boil rice. Put spinach on frying pan. Cut mozzarella into slices. Put spinach, rice, and mozzarella on tortillas and put them into oven for few minutes. Enjoy your healthy mexican food

 

 

 

Nutrition facts:

Calories 567

Carbohydrate 97g

Protein 23g

Fat 14g

 

 

When to use it:

Use it as a lunch or dinner […]

Chicken with white rice and veggies

11:59 am
|

Chicken with white rice and veggies

 

 

 

Ingredients:

Rice 100g

Chicken 100g

Olive oil 10ml

Pickles 100g

Tomato 1pc

Carrot 1pc

 

 

Recipe:

Fry chicken on skillet. Boil the rice. Cut tomato, pickles, and carrot into pieces.

 

 

 

Nutrition facts:

Calories 620

Carbohydrate 80g

Protein 41g

Fat 17g

 

When to use it:

Use it as a dinner. This meal contains everything you […]

Peanut shake

12:04 pm
|

Peanut shake

 

 

Ingredients:

Milk 400ml

Oatmeal 40g

Peanut butter 20g

 

 

 

 

 

Recipe:

Put all ingredients into blender and mix.

 

 

 

Nutrition facts:

Calories 439

Carbohydrate 51g

Protein 25g

Fat 8g

 

 

When to use it:

Use it as a breakfast or small meal. This food is great because it is portable so you can take it with you anywhere.

 

 

 

 

 

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