Nutrition Archives - Page 3 of 3 - Tennis Island

Lunch mix

12:06 am
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Lunch mix

 

 

 

Ingredients:

Rice 100g

Eggs 100g

Red beans 100g

Olive oil 5g

Peanuts 20g

 

 

 

Recipe:

Boil rice. Mix rice, peanuts, eggs and red beans together. Fry all for few minutes.

 

 

 

Nutrition facts:

Calories 709

Carbohydrate 99g

Protein 29g

Fat 25g

 

 

When to use it:

Lunch or dinner option for hard workers. This meal contains all macronutrients in right amounts for players who […]

Tuna sandwich

6:02 am
|

Tuna sandwich

 

 

 

Ingredients:

Graham rolls 120g

Tuna 120g

 

 

 

Recipe:

Prepare sandwiches with tuna

 

 

 

Nutrition facts:

Calories 548

Carbohydrate 72g

Protein 42g

Fat 12g

 

 

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 trips.

 

 

 

 

 

 

 

 

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Millet with fruits

12:02 am
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Millet with fruits

 

 

Ingredients:

Millet 100g

Strawberries 100g

Mango 100g

Kiwi 100g

 

 

Recipe:

Boil millet. Cut all fruits into pieces. Mix millet with fruits. Enjoy

 

 

 

 

 

Nutrition facts:

Calories 466

Carbohydrate 101g

Protein 14g

Fat 4g

 

 

When to use it:

Use it as a post-practice meal. Lots of carbohydrates will help you recover faster and give you energy for the rest of the […]

Healthy sandwich

10:48 am
|

Healthy sandwich

 

 

Ingredients:

Graham rolls 140g

Cottage cheese 100g

Olives 50g

 

 

Recipe:

Put cottage cheese on rolls. Add olives on top. Taste it

 

 

 

 

 

Nutrition facts:

Calories 521

Carbohydrate 87g

Protein 31g

Fat 7g

 

When to use it:

Use it as a breakfast or between the meals. Sandwich is a great choice to take with you while travelling to maintain healthy eating habits.

 

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Mozzarella salad

10:32 am
|

Mozzarella salad

 

 

Ingredients:

Mozzarella 50g

Cucumber 100g

Tomato 100g

Red beans 100g

Corn 100g

Onion 30g

 

 

Recipe:

Cut all ingredients into pieces and mix together. Eat healthy

 

 

 

 

 

Nutrition facts:

Calories 354

Carbohydrate 60g

Protein 16g

Fat 7g

 

 

When to use it:

Use it as a snack between major meals. It contains appropriate amounts of all macronutrients needed for your body.

 

 

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Veggie salad with peanuts

4:55 am
|

Veggie salad with peanuts

 

 

Ingredients:

Red beans 100g

Green peas 100g

Tomatoes 100g

Pickles 100g

Peanuts 30g

 

Recipe:

Cut tomatoes and pickles into pieces. Put all the ingredients into the bowl.

 

 

 

Nutrition facts:

Calories 359

Carbohydrate 45g

Protein 20g

Fat 15g

 

When to use it:

Salad is a great meal to eat between lunch and dinner. You can also eat it as a dinner because of low fat […]

Milky breakfast

10:37 am
|

Milky breakfast

 

 

 

Ingredients:

Oatmeal 50g

Milk 400ml

Banana 100g

Pear 100g

 

 

Recipe:

Mix oatmeal with milk. Leave it for 10-20 minutes. Add fruits and enjoy!

 

 

 

Nutrition facts:

Calories 497

Carbohydrate 93g

Protein 24g

Fat 9g

 

When to use it:

Use it as a breakfast. This meal will give you energy for intense workout or really tough competitive match […]

Veggie snack with a garlic dip

12:26 am
|

Veggie snack with a garlic dip

 

 

 

Ingredients:

Carrot 150g

Broccoli 200g

Kohlrabi 275g

Plain yogurt 250g

Garlic

 

 

Recipe:

Cut all the veggies into pieces. Mix yogurt with garlic. Enjoy your snacks!

 

 

 

Nutrition facts:

Calories 333

Carbohydrate 60g

Protein 25g

Fat 5g

 

When to use it:

Use it as a snack. This food is especially a good choice while watching […]

Tuna with brown rice and veggies

12:46 am
|

Tuna with brown rice and veggies

 

 

 

Ingredients:

Brown rice 100g

Tuna 100g

Tomatoes 100g

Pickles 100g

 

 

Recipe:

Boil the rice. Cut tomatooes and pickles into pieces. Drain tuna. Mix all ingredients together.

 

 

 

Nutrition facts:

Calories 458

Carbohydrate 84g

Protein 30g

Fat 3g

 

When to use it:

Use it as a dinner or after match meal. Low fat content makes […]

White cheese with sides

7:38 am
|

White cheese with sides

 

 

 

Ingredients:

White cheese 100g

Sunflower seeds 10g

Dried plums 30g

Rice waffles 3pcs

 

Recipe:

Mix everything together.

 

 

 

Nutrition facts:

Calories 278

Carbohydrate 49g

Protein 26g

Fat 6g

 

When to use it:

Use it as a small breakfast or snack between the main meals. Too add some calories you can eat more waffles.

 

 

 

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Green shake

7:31 am
|

Green shake

 

 

 

Ingredients: 

Spinach 100g

Protein powder 15g

Buttermilk (Kefir) 400ml

Rice waffles 3pcs

 

Recipe:

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

 

 

 

 

Nutrition facts:

Calories 297

Carbohydrate 40g

Protein 29g

Fat 3g

 

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 small breakfast […]

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