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Healthy Recepies

Freeletics
Training Nutrition
Community Fundamentals
Damian

SWISSMUESLI

Ingredients per serving


50g (1.8 oz.) oatmeal
SWISSMUESLI 10 min
30g (1 oz.) linseeds
30g (1 oz.) almonds (chopped or sliced) You can prepare the muesli the previous evening and let it soak overnight. In this
2 apples case, fill it into a sealable container and put it in the fridge. If the muesli is too dry
250g (8.8. oz.) fat free greek yogurt the next morning, just add some milk and stir.
150 ml (0.6 cup) low-fat milk
Linseeds should always be consumed with enough liquid, as they macerate in your
lemon stomache. They contain lots of dietary fiber, which have a positive effect on the
1 teaspoon cinnamon metabolism and digestion. The consumption of linseeds is especially

recommended in the morning, as it stimulates the metabolism.

Preparation
1. Roast almonds in a pan without any fat on medium heat for about 4 minutes.
2. Core and dice the apples.
3. Squeeze lemon.
4. Mix oatmeal, linseeds, roasted almonds, diced apples with fat free greek
yogurt, milk and lemon juice, sprinkle with cinnamon.

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GRAPEFRUITMUESLI

Ingredients per serving


1 grapefruit
GRAPEFRUITMUESLI 5 min
70g (2.5 oz.) dried cranberries (unsweetened)
50g (1.8 oz.) oatmeal Grapefruits are a real secret weapon for burning fat. Their high vitamin C content
30g (1 oz.) hazelnuts (chopped or sliced) enhances fat loss and regulates appetite, the contained dietary fiber pectin
250g (8.8 oz.) fat free greek yogurt saturates for a long time. In addition, they contain - as well cranberries -
150 ml (0.6 cup) low-fat milk antioxidants, which are very important to protect the cells in times of high physical
stress.

If you are on any medication, you should not eat grapefruits, as they weaken or
even neutralize the drugs in your medication. In this case, you can simply replace
the grapefruit with an orange.

Preparation
1. Roast hazelnuts in a pan without any fat on medium heat for about 3 minutes.
2. Meanwhile cut grapefruit in eighth pieces, cut out flesh and dice.
3. Mix all ingredients in a bowl.

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CHESTNUTMUESLI

Ingredients per serving


100g chestnuts (3.5 oz.) (cooked and ready to eat)
CHESTNUTMUESLI 5 min
1 pear (250g or 8.8 oz.)
2 tablespoons grated dark chocolate (20g or 0.7 oz.) In this muesli crumbled chestnuts are used as the base instead of oatmeal. They
(unsweetened) contain complex carbohydrates that raise blood sugar levels very slowly and are
teaspoon cinnamon long-lasting saturating. Furthermore, they contain a lot of potassium and
magnesium, minerals which are important for the contraction ability of the muscles.
200g low-fat curd or fat free greek yogurt (7 oz.) Also, they contain a lot of vitamin B1, which strengthens the nerves.
150ml milk (5 fl. oz.) (low fat)
Preparation
1. Crumble chestnuts with your hands or with the broad side of a large knife
blade.
2. Wash pear, pat dry, cut in eighths, remove seeds and cut into cubes.
3. Mix crumbled chestnuts and pear cubes with low-fat curd or fat free greek
yogurt, sprinkle with grated chocolate and cinnamon.

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MIXEDBERRIESMUESLI

Ingredients per serving


50g (1.8 oz.) oatmeal
MIXEDBERRIESMUESLI 10 min
30g (1.1 oz.) linseeds
30g (1.1 oz.) almonds (chopped or sliced) This muesli tastes very refreshing if the mixed berries are still frozen and defrost
150g (5.3 oz.) frozen mixed berries (unsweetened) slowly. You can also prepare the muesli the previous evening and let soak
vanilla pod overnight. In this case, fill it into a sealable container and put it into the fridge. In
250g (8.8 oz.) fat free greek yogurt case the muesli is too dry the next morning, just add some milk and stir.
150ml (0.6 cup) low-fat milk
We recommend using a vanilla pod instead of artificial vanilla flavor. The vanilla pod
does not only taste better, it is also known for its antiphlogistic effect.

Preparation

1. Roast almonds in a pan without any fat for about 4 minutes.


2. Mince vanilla pod finely.
3. Mix oatmeal, linseeds, almonds, berries and chopped vanilla pod with fat free
greek yogurt and milk.

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Training Nutrition
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APPLECARROTMUESLI

Ingredients per serving


50g (1.8 oz.) oatmeal
APPLECARROTMUESLI 5 min
1 carrot
1 apple Like most other nuts, brazil nuts contain a large amount of protein and unsaturated
1 orange fatty acids. They also contain the trace element selenium, which strengthens the
2 tablespoons raisins (30g/ 1 oz.) immune system and fights free radicals. Athletes are especially exposed to a high
4 brazil nuts amount of free radicals.
200g (7 oz.) fat free greek yogurt
Preparation
1. Peel carrots, cut in half lengthwise, cut into slices.
2. Wash apple, rub dry, quarter, core and dice.
3. Squeeze orange.
4. Crush Brazil nuts with the flat side of a large knife blade, chop if necessary.
5. Mix oatmeal, carrot slices, diced apple, orange juice, raisins, brazil nuts and
yogurt.

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EGGSWITHGREENHERBSAUCE

Ingredients per serving


3 eggs
EGGSWITHGREENHERBSAUCE 10 min
1 handful of fresh parsley
1 handful of fresh chives If possible herbs should always be used fresh, as so the vitamins, minerals and
1 handful of fresh basil phytochemicals can work best. Vitalization, metabolic acceleration, sleep
1 handful of fresh dill enhancement, stimulation of blood circulation, desinfectant and antibacterial
beet of fresh cress activity are just a few of many positive effects of fresh herbs. Precook eggs in large
quantities and store them in the refrigerator, so you have always hard-boiled eggs
3 tablespoons fat free greek yogurt for a snack or for other dishes.
teaspoon chili flakes or rings (fresh or dried)
Preparation
salt, Pepper
1. Cook eggs for 8 minutes.
2. Meanwhile wash herbs, pat or spin dry.
3. Pluck and mince the leaves.
4. Mix minced herbs with chili and yogurt, season with salt and pepper.
5. After cooking, hold eggs under cold water, peel and cut them into half,
drizzle with herb sauce.

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GREENFRIEDEGG

Ingredients per serving


3 eggs
GREENFRIEDEGG 20 min
broccoli or 150g (5.3 oz.) frozen broccoli florets
zucchini Broccoli is not only a vegetable, which saturates for a long time, it also contains
1 slice of whole-grain bread many minerals, such as magnesium, which helps to reduce muscle ache after
1 teaspoon rapeseed or olive oil working out.

chopped chives (optional) The ingredients in broccoli have a positive effect on work-out performance as well
salt, pepper as on regeneration afterwards.

Preparation

1. Crumble bread or cut it into small pieces, roast it in a pan without fat for
about 5 minutes and put it aside.
2. Meanwhile, wash zucchini, pat dry, cut into slices.
3. Cut off the broccoli florets.
4. Heat up oil in a pan on medium heat.
5. Add broccoli florets and zucchini slices, stir-fry for about 5 minutes.
6. Move the vegetables to the sides of the pan, break eggs into the middle of
the pan and fry for about 4 minutes until it is set.
7. Season with salt and pepper, sprinkle with the crumbled bread and some
minced chives, if desired.

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SPINACHEGGWITHSPICYYOGHURTSAUCE

Ingredients per serving


3 eggs
SPINACHEGGWITHSPICY 15 min
150g (5.3 oz.) spinach (fresh or frozen) YOGHURTSAUCE
3 tablespoons low-fat yogurt
Spinach is a vitamin bomb and additionally contains important minerals such as
teaspoon chili flakes (fresh or dried)
magnesium, calcium and iron, which are especially important for the regeneration,
red pepper powder
while chili keeps the metabolism going.
1 teaspoon olive oil
salt, pepper
Preparation
1. Heat up oil in a pan on medium heat.

2. Add spinach and stir until it is defrosted or has collapsed.


3. Push the spinach to the edge of the pan.
4. Break eggs in the middle of the pan and fry for about 4 minutes until it is set.
5. Mix chili with yogurt.
6. Season yogurt sauce with salt, pepper and some red pepper powder, serve
with the eggs.

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SCRAMBLEDEGGSWITHMIXEDSEEDS

Ingredients for 1 serving


3 eggs
SCRAMBLEDEGGSWITHMIXED 10 min
1 tablespoon (15g or 0.5 oz.) pumpkin seeds SEEDS
1 tablespoon (15g or 0.5 oz.) sunflower seeds
1 tablespoon (15g or 0.5 oz.) linseeds
Sunflower seeds are rich in protein , magnesium, and healthy unsaturated fatty
6 (100g or 3.5 oz.) cherry tomatoes
acids. So you contain many ingredients that are important for a performance-
1 handful (20g or 0.7 oz.) rocket
oriented diet.
1 tablespoon cottage cheese
Also, pumpkin seeds are rich in unsaturated fatty acids and also contain many
1 teaspoon rapeseed or olive oil
important vitamins. Since Pumpkin and sunflower seeds are also rich in fiber,
salt, pepper
they're the perfect addition to a breakfast that is low in carbohydrates, but should
nevertheless saturate.

Preparation
1. Roast pumpkin seeds, sunflower seeds and linseeds without any fat in a pan
on medium heat for about 3 minutes.
2. Meanwhile, wash cherry tomatoes and rocket, pat dry.
3. Cut cherry tomatoes in half.
4. Whisk eggs in bowl, mix with cottage cheese, season with salt and pepper.
5. Add roasted seeds to the egg and cottage cheese mixture.
6. Heat up oil in a pan on medium heat, fry tomatoes with cut side facing down
for about 2 minutes.
7. Pour eggs in the pan, stir-fry for about 2 minutes until eggs are set.
8. Serve scrambled eggs with rocket.

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SCRAMBLEDMUSHROOMCHEESEEGGS

Ingredients per serving


3 eggs
SCRAMBLEDMUSHROOM 15 min
150 g (5.3 oz.) brown mushrooms CHEESEEGGS
onion
20g (0.7 oz.) parmesan cheese
Mushrooms contain a lot of minerals, vitamin B and protein. In combination with the
1 small handful parsley
protein of the eggs, this dish is a long-lasting saturating meal, which can be
enjoyed at any time of the day.
1 teaspoon rapeseed or olive oil
Brown mushrooms taste more intense than white ones and shrink less when
pepper
heated due to their lower water content. It is sufficient to clean mushrooms with a
dry kitchen towel, because rarely any chemicals are used in cultivating them. But
do never wash them because they soak up the water and become spongy.

Preparation
1. Clean mushrooms with a dry paper towel, do not wash with water, cut into
quarters.
2. Peel onion, cut into rings.
3. Grate parmesan cheese.
4. Cut parsley into small pieces.
5. Whisk eggs in a bowl, season with pepper.
6. Heat up oil in a pan on medium heat.
7. Add onion rings, fry for about 3 minutes.
8. Add mushrooms and let cook for 4 minutes, stir occasionally.
9. Add whisked eggs, stir for about 2 minutes until eggs are set.
10. At the end of the cooking time, take the pan off the stove, add parmesan
cheese, let it melt and stir.
11. Serve on a dish and sprinkle with parsley.

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SCRAMBLEDEGGWITHTOMATOESANDFETACHEESE

Ingredients per serving


3 eggs
SCRAMBLEDEGGWITH 12 min
6 (100g or 3.5 oz.) cherry tomatoes TOMATOESANDFETACHEESE
1 handful (20g or 0.7 oz.) rocket
100g (3.5 oz.) low-fat feta cheese
This dish does not need any additional salt as the feta cheese is very salty itself.
Tomatoes are not only versatile and can be used nearly everywhere as a flavoring
1 teaspoon olive oil
ingredient, they also contain performance-enhancing ingredients such as vitamin C
pepper
and support the cardiovascular system.

Preparation
1. Wash cherry tomatoes and rocket, pat dry.

2. Halve tomatoes.
3. Crumble feta with hands or cut into small pieces.
4. Whisk eggs in a bowl and season with pepper.
5. Heat up oil in a pan on medium heat.
6. Fry tomatoes with cut side facing down for about 2 minutes.
7. Pour the eggs into the pan and stir-fry for about 2 minutes until they are set.
8. Take pan off the stove, spread feta crumbles on the scrambled egg and let
melt for about 2 minutes.
9. Serve with rocket.

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RATATOUILLEOMELETTE

Ingredients per serving


3 eggs
RATATOUILLEOMELETTE 30 min
zucchini
1 tomato or 5 (100g or 3.5 oz.) cherry tomatoes Bell peppers contain a lot of vitamin C. Vitamin C does not only strengthen the
1 bell pepper immune system, it also boosts the fat burning process and accelerates the
1 small onion excretion of toxic substances. Because vitamin C is very sensitive to heat, it is
1 tablespoon herbs, e.g. thyme, rosemary, oregano important, that you only cook it for a short time and dont use too much heat.
(fresh or dried)
Preparation
2 teaspoons rapeseed or olive oil
150ml (0.6 cups) water 1. Wash zucchini, tomatoes and bell pepper, pat dry.
salt, pepper 2. Cut zucchini into slices.
50g (1.8 oz.) cottage cheese or fat free greek yogurt 3. Dice tomato.
(optional) 4. Core bell pepper and cut into slices.
5. Peel onion, cut into rings.
6. Mix cut up vegetables with herbs.
7. Whisk eggs in a bowl and season with salt and pepper.
8. Heat up 1 teaspoon oil in a pot on medium heat.
9. Put vegetables in the pot, fry for about 3 minutes and deglaze with water.
Cover up and let simmer for about 15 minutes until the water has evaporated.
10. Meanwhile, heat up 1 teaspoon oil in a pan on medium heat.
11. Pour egg in the pan, shake the pan until it is spread evenly and let it set for
about 4 minutes.
12. Take the pan off the stove, turn over omelette and leave in the pan for about
2 minutes.
13. Put vegetables on one half of the omelette and fold over the other half.
Serve with cottage cheese or fat free yogurt, if desired.

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FULLENGLISHBREAKFAST

Ingredients per serving


2 eggs
FULLENGLISHBREAKFAST 15 min
50g (1.8 oz.) turkey breast cold cuts
6-8 (200g or 7 oz.) medium sized tomatoes White beans are low in fat, rich in protein, fiber and complex carbohydrates. They
6-8 (150g or 5.3 oz.) medium sized mushrooms saturate long lastingly, give you energy and enhance loosing fat.
zucchini
Although the preparation of this breakfast seems a bit long, take the time. Because
150g (5.3 oz.) white canned beans
of the high training activity, sometimes it is important to eat a big breakfast. Also,
parsley (optional) never skip your breakfast, or else your metabolism will slow and prevent your body
1 teaspoon rapeseed or olive oil
from losing fat.
salt, pepper

Preparation
1. Preheat oven to 240C (460F, circulating air.).
2. Cover a baking tray with baking paper, grease it with 1 oil.
3. Wash tomatoes and zucchini, pat dry.
4. Clean mushrooms with a dry paper towel or a mushroom brush, do not wash.
5. Cut tomatoes in half, cut out stem.
6. Cut zucchini into slices of approx cm (0.2 inches).
7. Remove stem of mushrooms.
8. Place vegetables on the baking paper with the cut surfaces facing down,
season with salt and pepper, bake on the middle rack for about 12 minutes.
9. Meanwhile, soft boil eggs for about 5 minutes.
10. Drain the beans, do not wash.
11. After the end of the cooking time, hold eggs under cold water, peel, cut in
half.
12. Serve eggs with vegetables, beans and turkey breast.

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TROUTCREAM

Ingredients per serving


250g (8.3 oz.) smoked trout
TROUTCREAM 5 min
150g (5.3 oz.) cottage cheese
15g (0.5 oz.) grated horseradish Horseradish contains anti-inflammatory mustard oils and lots of potassium, which
1 teaspoon mustard strengthens heart and nerves, as well as magnesium, calcium and iron. It is full of
1 handful of parsley valuable nutrients that strengthen you for training and promote regeneration.
1 handful of chives
As the spiciness of the horseradish evaporates quickly in fresh air, it should always
1 handful of dill
be prepared in conjunction with lemon juice to preserve. Make sure to buy freshly
lemon
grated horseradish that does not contain other ingredients like cream.
salt, pepper

Preparation
1. Wash parsley, chives and dill, pat dry.
2. Chop parsley and dill, cut chives into rings .
3. If the trout has bones remove them and pick apart the fish meat with a fork.
4. Squeeze lemon.
5. Mix trout, cottage cheese, horseradish, mustard, herbs and lemon juice,
season with salt and pepper.

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SALMONSANDWICH

Ingredients per serving


2 slices of whole-grain bread
SALMONSANDWICH 5 min
4 tablespoons (150g or 5.3 oz.) cottage cheese
200g (7 oz.) smoked salmon cold cuts For this breakfast, you do not need any extra salt, as the smoked salmon is already
bunch of chives very salty. This breakfast is very high in protein because of the smoked salmon and
lemon the cottage cheese, while bread make this dish saturating.
pepper
Preparation
1. Toast slices of bread until crisp.
2. Squeeze lemon.
3. Cut chives into rings.
4. Spread 2 tablespoons of cottage cheese and salmon on each bread slice.
5. Sprinkle with chives and lemon juice.
6. Season with pepper.

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PINEAPPLEWITHBALSAMICVINEGAR

Ingredients per serving


fresh pineapple
PINEAPPLEWITHBALSAMIC 5 min
1 organic lime VINEGAR
300g (10.5 oz.) fat free greek yogurt
20g (0.7 oz.) coconut flakes
You should always use fresh pineapple, since bottled or canned fruits contain lots
teaspoon chili flakes or rings (fresh or dried)
of sugar and the ingredients, which make the pineapple valuable have been
2 teaspoons balsamic vinegar
destroyed during the process. Pineapples have lots of vitamins and enzymes that
help to burn fat, relax muscles and prevent muscle cramps. Especially the enzyme
bromelain plays a very important role in the metabolism of protein.

Preparation
1. Peel pineapple with a large knife, cut into slices, separate the stalk.

2. Wash lime with hot water, rub dry, grate zest finely.
3. Mix greek yogurt with coconut flakes, chili, lime zest and 1 teaspoon balsamic
vinegar.
4. Serve the slices with the yogurt sauce, drizzle with 1 teaspoon balsamic
vinegar.

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SPICYORANGECOOKIES

Ingredients for 12 cookies


200g ground almonds (7 oz.)
SPICYORANGECOOKIES 35 min
50g cashew nuts (1.8 oz.)
1 organic orange Cinnamon, nutmeg and chili stimulate the metabolism, so that the fat burning
1 teaspoon cinnamon process is boosted. On the other hand they will keep you warm from the inside in
teaspoon chili flakes (fresh or dried) the cold season, as they stimulate thermogenesis. And, due to the spices these
teaspoon grated nutmeg cookies dont need additional sweetener.
3 tablespoons almond or cashewpaste (100g or 3.5
The ground almonds provide you with lots of healthy fats and vegetable protein
oz.) (unsweetened, no additives)
and vitamins. They are the perfect alternative to classic meal!
1 egg
Preparation
1. Preheat oven to 180C (356F, no convection).
2. Crush cashews coarsely with a mortar or with the broad side of a large knife
blade.
3. Wash orange with hot water, pat dry. Grate zest finely.
4. Squeeze orange.
5. Mix ground almonds, crushed cashews, orange zest and orange juice with
cinnamon, chili flakes, nutmeg, almond or cashewpaste and egg.
6. Moisten hands and shape 12 balls. Put them on a baking parchment covered
baking sheet and press them, so that they become round cookies.
7. Bake cookies for approx. 25 minutes on middle rack.

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OATMEALCOOKIES

Ingredients for 16 cookies


150g oatmeal (5.3 oz.)
OATMEALCOOKIES 25 min
5 tablespoons dried cranberries (75g or 2.6 oz.)
(unsweetened) The oatmeal cookies are very rich in fiber due to the oats and cranberries, which
5 tablespoons almond spikes (75g or 2.6 oz.) will keep you saturated for a long time and provide you with long lasting energy.
1 medium apple (200g or 7 oz.) For an extra dose of protein, they can be easily combined with low-fat curd and
3 eggs eaten e.g. for breakfast!

Preparation
1. Preheat oven to 180C (356F, no convection).
2. Wash apple, rub dry, cut in quarters, core. Cut quarters in small strips
lengthwise, chop into small pieces.
3. Mix oatmeal, cranberries, almond spikes and apple cubes with eggs.
4. Shape 15 heaps with a tablespoon, put them on a baking parchment covered
baking sheet.
5. Bake cookies for approx. 20 minutes on middle rack.

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COCONUTMACAROONS

Ingredients for 24 pieces


200g coconut flakes (7 oz.)
COCONUTMACAROONS 30 min
4 egg whites
1 tablespoon almond or cashew cream (30g or 1 oz.) The coconut macaroons are a real protein bomb! They are therefore perfectly
(unsweetened, no additives) suited as a post-workout snack, but also at any other time of day. In addition, the fat
1 teaspoon honey contained in coconuts is said to haven a positive effect on the brain.
1 pinch of salt
Preparation
1. Preheat oven to 150C (302F, convection).
2. Whip the egg whites and a pinch of salt in a high vessel until stiff with a
stirring device or immersion blender.
3. Add coconut flakes, almond or cashew cream and honey. Mix gently.
4. Shape with your hands or a tablespoon 24 balls of approx. 3 cm, put them on
a baking parchment covered baking sheet and press down lightly.
5. Bake on the middle rack for about 25 minutes, until they begin to brown
slightly.

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HAZELNUTBALLS

Ingredients for 15 pieces


15 whole hazelnut seeds
HAZELNUTBALLS 10 min
6 tablespoons oatmeal (60g or 2.1 oz.)
2 tablespoons cocoa powder(20g or 0.7 oz.) (low-fat, The hazelnut balls are a perfect snack when you have sweet cravings and after
unsweetened) training. Nevertheless, they saturate very well, as they contain a lot of fiber. They
4 tablespoons kibbled linseed (50g or 1.8 oz.) keep in the fridge for several days. Since it is not necessary to bake them, they are
4 tablespoons hazelnutpaste (70g or 2.5 oz.) also made very quickly.
(unsweetened, no additives)
The important thing is that you always opt for unsweetened and low-fat cocoa
4 teaspoons honey
powder, e.g. baking cocoa and not a mix for hot cocoa drink. These preparations
2-3 tablespoons water
are usually full of sugar and taste too sweet and unnatural. But raw cocoa and dark

chocolate have a positive effect on strengthening the muscle tissue.

Preparation
1. Mix oatmeal, cocoa powder, linseed, hazelnutpaste and honey thouroughly.
2. Add 2-3 tablespoons water, until the dough is sticky.
3. Shape 15 balls of approx. 2cm, put a hazelnut seed in every ball.
4. Put in the fridge to set.

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PIZZANUTBARS

Ingredients for 12 Pieces


200g (7 oz.) dried tomatoes in oil
PIZZANUTBARS 25 min
100g (3.5 oz.) cashew nuts (unsalted)
150g (5.3 oz.) oatmeal Nuts and seeds are a good source of vegetable protein and healthy fats. Avoid
50g (1.8 oz.) almonds (chopped or sliced) buying any nut bars, since they usually contain too much sugar and artificial
50g (1.8 oz.) sunflower seeds (shelled) additives.
50g (1.8 oz.) pine nuts
These bars are perfect as a savory snack, but also can be used as a side dish for
40g (1.4 oz.) parmesan cheese
salads and other dishes. They can be kept up for up to four days. If you like to add
2 tablespoons thyme (fresh or dried) or Italian herb
a little more flavor, you can replace a portion of the dried tomatoes by 50g (1.8 oz.)
mix
4 eggs green olives.

Do not eat these bars too often, as they contain a relatively large amount of fat.

Preparation
1. Preheat oven to 180C (400F), cover a baking tray with baking parchment.
2. Roast the pine nuts in a frying pan without fat for about 3 minutes on medium
heat.
3. Pat dried tomatoes with a dry paper towel, cut into pieces.
4. Grate parmesan cheese roughly.
5. Combine all ingredients in a blender, chop briefly, do not puree.
6. Alternatively, put all the ingredients in a tall container, chop briefly with an
immersion blender.
7. Spread mixture on the baking sheet about cm thick as rectangular as
possible, bake on the middle rack for about 25 minutes.
8. After the end of the baking time cut into 12 pieces with a sharp knife or pizza
cutter while still warm, let cool.

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COCONUTLIMESNACK

Ingredients per serving


300g (8.8 oz.) fat free greek yogurt
COCONUTLIMESNACK 5 min
2 tablespoons low-fat yogurt
Coconut improves the absorption and utilization of the vitamins contained in the
1 organic lime lime. Fat free greek yogurt makes this dish a high-protein snack, a healthy desert or
20g (0.7 oz.) coconut flakes or chips a tasty post-workout snack.

Take care that the lime is organic, as the peel of those is not as contaminated with
pollutants as common limes.

Preparation
1. Roast coconut flakes or chips in a pan without any fat for about 3 minutes on
medium heat.
2. Wash the lime with hot water, rub dry.

3. Grate the zest of the lime with a fine grater. Halve lime and squeeze one half.
4. Mix lime juice and zest with fat free greek yogurt and yogurt.
5. Sprinkle with coconut flakes or chips.

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TURNIPAPPLESALAD

Ingredients per serving


1 (200g or 7 oz.) turnip
TURNIPAPPLESALAD 5 min
3 (200g or 7 oz.) carrots
1 (200g or 7 oz.) apple The salad is very quick and easy to prepare and take away. It is a perfect choice if
200g (7 oz.) fat free greek yogurt you get sudden cravings and provides your body with many essential vitamins.
orange
lemon Preparation
salt 1. Peel and grate turnip and carrot.
2. Grate apple with peel, be careful not to grate the core.
3. Squeeze orange and lemon.
4. Mix grated turnip, carrots and apple with yogurt, orange and lemon juice.
5. Season with a little pinch of salt.

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STUFFEDAVOCADOS

Ingredients per serving


200g (7 oz.) shrimps (kitchen-ready, cooked and
STUFFEDAVOCADOS 5 min
peeled)
2 avocados This snack can be prepared with almost all kinds of seafood (e.g. prawns, shrimps,
2 tablespoons (40g or 1.4 oz.) low-fat yogurt crayfish etc.). Seafood of all kinds is a valuable source of protein.
lemon
1 tablespoon dill (fresh or dried) Preparation
1. Cut avocado in half, remove core, do not peel.
teaspoon chili flakes or rings (fresh or dried) 2. Spoon out half of the avocado flesh, mash with a fork.
salt, pepper 3. Squeeze lemon.
4. Fill shrimps in the semi hollowed avocados.
5. Mix avocado pulp with yogurt and lemon juice, season with salt and pepper.
6. Add sauce on the stuffed avocados, sprinkle with dill and chili.

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TOMATOSOUP

Ingredients per serving


onion
TOMATOSOUP 30 min
1 piece of ginger, approx. size of a thumb (20g or 0.7
oz.) Soups are perfect as snacks. They are saturating, easy to prepare and can always
2 carrots be extended with components high in protein like in this case, cottage cheese.
1 can (400g or 14.1 oz.) of diced tomatoes You can also make more soup and deep freeze it for later times. Please do not use
2 tablespoons (30g or 1 oz.) pine nuts any instant soups, as they rarely contain any nutrients and too much salt.
5 tablespoons (200 g or 7 oz.) cottage cheese
1 handful fresh basil Preparation

400 ml (1.7 cups) water 1. Peel and dice onion.


1 teaspoon rapeseed or olive oil 2. Peel and chop or grate ginger.
salt, pepper 3. Peel and dice carrots.
4. Heat up oil in a pot on medium heat.
5. Add onion, ginger and carrots and fry for about 5 minutes.
6. Add diced tomatoes and water, season with salt and pepper.
7. Close lid and let simmer for about 20 minutes, stir occasionally.
8. Meanwhile, roast pine nuts in a pan without any fat on medium heat for
about 3 minutes.
9. Cut basil into stripes.
10. At the end of the cooking time, puree soup with an immersion blender.
11. Mix cottage cheese into the soup, sprinkle with pine nuts and basil.

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VEGGIESTICKSWITHDIP

Ingredients per serving


cucumber
VEGGIESTICKSWITHDIP 10 min
2 (150g or 5.3 oz.) carrots
1 (200g or 7 oz.) small turnip Raw vegetables are often said to be stale, but if eaten raw, they contain a higher
lemon amount of vitamins and fiber. Furthermore sliced and packed in a zip-lock bag they
serve as an easy snack. The dip contains a high amount of protein, which is
bundle chives absorbed even better in combination with the nutrients of the vegetables. The
teaspoon chili flakes or rings (fresh or dried) perfect snack!
250g (8.8 oz.) fat free greek yogurt
We want to highlight the turnip especially. It is very digestible and contains a high
salt, pepper amount of vitamin C. Especially when working out a lot, it is important to support
your immune system with vitamins.

Preparation
1. Wash cucumber, pat dry, quarter lengthwise and if needed, halve
transversely.
2. Peel carrots, quarter lengthwise and if needed, halve transversely.
3. Peel turnip, halve and cut into slices.
4. Cut chives into rings.
5. Mix fat free greek yogurt with chives and chili, season with pepper.
6. Squeeze lemon, sprinkle cut vegetables with juice, add some salt and serve
with the dip.

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PUMPKINFRIESWITHDIP

Ingredients per serving


400g (14 oz.) pumpkin flesh, e.g. Hokkaido, Butternut
PUMPKINFRIESWITHDIP 35 min
2 cloves of garlic
200g (7 oz.) fat free greek yogurt Pumpkins deliver many vitamins and contain saturating dietary fiber. Thus, they are
50g (1.8 oz.) cottage cheese a good surrogate for the conventional carb products such as French fries.
1 organic lemon
Make sure to buy an organic lemon, as the zest of organic products is not as
1 teaspoon cinnamon contaminated with chemicals and pesticides as others.
teaspoon chili flakes or rings (fresh or dried)
2 teaspoons rapeseed or olive oil
Preparation
salt, pepper
1. Preheat oven to 200C (390F, no convection)
2. Peel pumpkin, core it and cut it into slices of 1cm (0.4 inch).
3. Peel garlic, halve and crush a little bit.
4. Put pumpkin and garlic into a bowl and mix with cinnamon, chili flakes, oil,
salt and pepper.
5. Lay a baking parchment on a grid, spread pumpkin slices on it.
6. Bake on middle rack for about 30 minutes.
7. Meanwhile, wash lemon with hot water.
8. Grate the zest of the lemon with a fine grater. Halve the lemon, squeeze one
of the halves.
9. Mix lemon juice and zest with fat free greek yogurt and cottage cheese.
10. Serve pumpkin fries with the dip.

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SALMONAVOCADOBOATS

Ingredients per serving


150g (5.3 oz.) smoked salmon
SALMONAVOCADOBOATS 5 min
1 avocado
4 tablespoons (150g or 5.3 oz.) cottage cheese If the taste of garlic is too strong, you may replace it with fresh horseradish. Do not
1 tablespoon dill (fresh or dried) use creamed horseradish, as it contains too much fat.
clove of garlic
Salmon and avocado can be a no-carb, but protein-rich snack, not only during the
lemon
day, but also after a work-out. Smoked salmon contains highly digestible proteins
4 leaves iceberg lettuce
as well as valuable fatty acids, especially Omega-3, which support the
salt, pepper
cardiovascular system.

Preparation
1. Mince or press garlic.
2. Cut avocado in half, remove core, peel, mash avocado flesh with a fork.
3. Squeeze lemon, mix lemon juice with cottage cheese, dill and garlic.
4. Wash lettuce leaves, pat dry and cover with slices of smoked salmon and
avocado creme.

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LEMONHERBCHICKEN

Ingredients per serving


250g (8.8 oz.) turkey or chicken breast
LEMONHERBCHICKEN 40 min
1 bell pepper
2 carrots Parmesan cheese contains a relatively high percentage of salt, which is why no
1 onion additional salt is required in this dish. The juice which comes out of the lemon while
30g (1 oz.) parmesan cheese baking, activates the stomach and bowel function. This helps stimulating your
1 lemon metabolism.

1 tablespoon herbs, e.g. thyme, rosemary, oregano Preparation


(fresh or dried)
1. Preheat oven to 200C (390F, no circulating air).
2 teaspoons rapeseed or olive oil
2. Grease an oven dish with 1 teaspoon oil.
pepper
3. Wash turkey or chicken breast, pat dry, season with pepper.
4. Wash bell pepper, pat dry, core, cut into slices.
5. Peel carrots and cut into medium sized pieces.
6. Skin onion, cut into pieces.
7. Grate parmesan cheese.
8. Put half of the vegetables into the oven dish, put meat on top and cover with
the rest of the vegetables, sprinkle with herbs and parmesan.
9. Cut lemon into slices, cover vegetables and drizzle with 1 teaspoon of olive
oil.
10. Put dish in the oven, let bake for about 30 minutes on middle rack.
11. Afterwards, remove lemon slices. Serve meat and vegetables with gravy
from the oven dish.

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CHICKENCURRYWITHVEGETABLES

Ingredients for 2 Servings


150g chicken- or turkey strips
CHICKENCURRYWITH 30 min
150g cauliflower florets (fresh or deep-frozen) VEGETABLES
onion
100g red lentils
Red lentils are recommended for this dish, since other varieties do not soften
50g leek
quickly enough during the short cooking time, which is important to ensure that the
50g peas
vegetables do not lose any nutritional value through overcooking.
200ml coconut milk (low-fat, unsweetened)
150ml water
Preparation
2 teaspoons curry powder 1.Rinse turkey or chicken strips with cold water and pat dry.
1 teaspoon rapeseed or olive oil 2. Peel onion, chop finely.
cayenne pepper 3. Rinse leek, pat dry, cut into slices.
salt, pepper 4. Heat oil in a large pan on medium heat.
5. Add onion and chicken or turkey strips to the pan and stir-fry for about 5
minutes, until the onions become glassy and the meat has browned.
6. Add cauliflower, lentils, leek, peas and curry powder and continue frying for
2 minutes
7. Add coconut milk and water, bring it to a boil, let simmer for approx. 15
minutes, stir occasionally.
8. Season with cayenne pepper, salt and pepper.

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TURKEYSTRIPSWITHPEANUTSAUCEANDVEGETABLES

Ingredients per serving


200g (7 oz.) turkey or chicken breast fillet
TURKEYSTRIPSWITHPEANUT 30 min
150g (5.3 oz.) cauliflower (fresh or frozen) SAUCEANDVEGETABLES
50g (1.8 oz.) leek
2 carrots
Peanuts are an excellent source of protein and fat. But make sure to buy peanut
100 ml (0.4 cups) coconut milk (low-fat, unsweetened)
butter that does not contain extra fat or sugar.
4 tablespoons (60g or 2.1 oz.) peanutcream
1 clove of garlic
Preparation
1 piece of ginger, approx. the size of a thumb (20g or
0.7 oz.) 1. Rinse turkey or chicken breast fillet with cold water, pat dry and cut into
lime strips of about 1 cm (0.4 inch).
2. Cut cauliflower into slices.
teaspoon chili flakes or rings (fresh or dried) 3. Wash leek, pat dry, cut into slices.
2 teaspoons rapeseed or olive oil 4. Peel carrots and cut into slices.
salt, pepper 5. Heat up 1 teaspoon oil in a pan on medium heat.
6. Fry fillet strips and vegetables for about 2 minutes on each side. Take out
the meat strips and put them aside.
7. Add 150ml (0.6 cups) water to the vegetables and let it simmer for about 5
minutes until the water has evaporated.
8. Peel garlic and ginger, cut into thin slices.
9. Squeeze lemon.
10. Heat up 1 teaspoon oil in a high pot on medium heat.
11. Put garlic, ginger and chili in the pot, fry for about 3 minutes.
12. Deglaze with coconut milk, boil it up and take the pot off the stove.
13. Stir in peanut butter and lime juice, season with salt and pepper.
14. Serve fillet strips and vegetables with peanut sauce.

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TURKEYWITHMASHEDPEAS

Ingredients per serving


200g (7 oz.) turkey or chicken breast fillet
TURKEYWITHMASHEDPEAS 10 min
250g (8.8 oz.) peas (frozen)
2 (150g or 5.3 oz.) carrots Mashed peas are a great substitute for mashed potatoes and other side dishes rich
1 organic lemon in carbohydrates. The puree can be complemented with beans or carrots and
onion according to taste seasoned with various herbs.
1 clove of garlic
Preparation
6 tablespoons water 1. Rinse turkey or chicken breast fillet with cold water, pat dry, season with salt
2 teaspoons rapeseed or olive oil
and pepper.
salt, pepper
2. Peel and dice onion.
3. Peel garlic, cut into slices.
4. Peel carrots.
5. Wash lemon with hot water, pat dry.
6. Grate zest of lemon finely.
7. Cut lemon in half and squeeze one half.
8. Heat up 1 teaspoon oil in a big pot on medium heat.
9. Add onion dices, stir-fry for about 3 minutes.
10. Add peas and fry for another 2 minutes.
11. Add lemon zest and 6 tablespoons of water to the peas, let simmer for about
5 minutes.
12. Puree pees with an immersion blender, season with lemon juice, salt and
pepper.
13. Heat up 1 teaspoon oil in a big pan on medium heat.
14. Fry turkey or chicken breast with carrots and garlic slices for about 3 minutes
on each side.
15. Serve meat, carrots and garlic slices with the mashed peas.

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TURKEYCAPRESE

Ingredients per serving


200g (7 oz.) turkey or chicken breast fillet
TURKEYCAPRESE 35 min
2 pieces (250g or 8.8 oz.) low-fat mozzarella
2 (150g or 5.3 oz.) tomatoes Basil is not only an extremely aromatic herb, its contents also stimulate the blood
2 hands full of basil leaves flow and the cellular metabolism. It also has a positive influence on the respiratory
passages.
2 teaspoons olive oil
1 tablespoon balsamic vinegar Preparation
salt, pepper 1. Pre-heat the oven to 180C (355F)
2. Rinse turkey or chicken breast fillet, pat dry, season with salt and pepper.
3. Drain mozzarella, cut into slices.
4. Wash tomatoes, pat dry, cut into slices.
5. Grease an oven dish with 1 teaspoon olive oil.
6. Put meat into the bottom of the dish and top with alternating layers of
mozzarella, tomato and basil.
7. Sprinkle with 1 teaspoon olive oil and balsamic vinegar, season with salt and
pepper.
8. Bake for about 25 minutes on middle rack.
9. After baking, drain fluid from the mozzarella.

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PUMPKINTURKEYPAN

Ingredients per serving


250g (8.3 oz.) pumpkin flesh, e.g. Hokkaido, Butternut
PUMPKINTURKEYPAN 30 min
200g (7 oz.) turkey or chicken breast fillet
1 bell pepper Pan dishes are very convenient as they can easily be prepared in advance and
1 onion stored or taken away. If you want to save a little preparation time, buy pre-cut
1 clove of garlic
turkey or chicken breast.
2 tangerines
200ml (7 oz.) coconut milk (low-fat, unsweetened)
Preparation
lime if desired
1. Peel pumpkin, remove the seeds, cut into slices of approx. 1 cm (0.4 inches).
teaspoon chili flakes or rings (fresh or dried) 2. Rinse bell pepper, core and cut into slices.
1 pinch of cinnamon 3. Peel onion and garlic, cut onion into rings and garlic into slices.
1 pinch of cayenne pepper 4. Heat oil in a large pan on medium heat.
1 teaspoon rapeseed or olive oil 5. Add pumpkin slices, cook for about 10 minutes, stir occasionally.
salt 6. Add onion rings and garlic slices, stir-fry for another 5 minutes.
7. Meanwhile rinse meat, pat dry.
8. Cut turkey or chicken breast fillet into slices of approx. 1 cm (0.4 inches),
season with salt and pepper.
9. Peel tangerine, take out fillets.
10. Add turkey or chicken strips, chili and pepper slices to the pan, stir-fry for
another 5 minutes.
11. Add tangerine fillets and deglaze with coconut milk, season with cinnamon
and cayenne pepper, let simmer for about 5 minutes, stir occasionally.
12. Serve everything on a plate, sprinkle with lime juice if desired.

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REDCABBAGESALADWITHTURKEYSTRIPS

Ingredients per serving


200g (7 oz.) turkey or chicken breast fillet
REDCABBAGESALADWITH 20 min
150g (5.3 oz.) red cabbage TURKEYSTRIPS
radicchio
150g (5.3 oz.) papaya
Red cabbage is full of minerals and vitamins - particularly vitamin k - which is
mango
especially important for healthy bones. In times of high physical stress, it is not only
2 tablespoons (30g or 1.1 oz.) cashew nuts (unsalted)
important to strengthen your muscles, but also your bones. Additionally, cabbage is
very high in fiber, and saturates long lastingly.
lime
teaspoon chili flakes or rings (fresh or dried)
Since papaya and mango contain fructose and thus carbs, you should not eat this
1 tablespoon soy sauce
dish too often and only as a dinner on training days.
4 teaspoons rapeseed or olive oil
salt, pepper
Preparation
1.Roast cashews without any fat at medium heat for about 4 minutes.
2. Rinse turkey or chicken breast fillet, pat dry, season with salt and pepper.
3. Heat 1 teaspoon oil in a large pan on medium heat.
4. Put meat into the pan and fry for about 4 minutes, stir occasionally.
5. Wash cabbage and radicchio, pat or spin dry, cut into strips.
6. Peel papaya and mango, cut into cubes or strips.
7. Squeeze lime, mix juice with chilli, soy sauce and 3 teaspoons oil, season
with salt and pepper.
8. Mix meat, red cabbage and radicchio strips, papaya, mango and roasted
cashew nuts, sprinkle with dressing.

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BAKEDFETAWITHLAMBSLETTUCEANDWALNUTS

Ingredients per serving


200g feta cheese (low fat) (7 oz.)
BAKEDFETAWITHLAMBS 25 min
1 red onion LETTUCEANDWALNUTS
1 teaspoon thyme (fresh or dried)
1 teaspoon olive oil
Contrary to other types of salad lambs lettuce is relatively rich in vitamins.
Especially in the winter, it should therefore often end up on your plate. Fittingly, it is
3 handfuls lambs lettuce (90g or 3.2 oz.)
one of the few types of salad, that grows also in the winter.
pomegranate
2 tablespoons chopped walnuts (25g or 0.9 oz.)
Walnuts win with their high omega 3 content, while pomegranate seeds contain a
1 teaspoon walnut oil
lot of antioxidants, which have a cell protecting effect.
Preparation
1. Preheat oven to 180C (356F, no convection).
2. Halve feta cheese, then cut the pieces in half along the narrow side, so that
you get 4 flat pieces of feta.
3. Peel onion, cut in half, cut into rings.
4. Place feta pieces in a baking dish, sprinkle with onion rings and thyme,
drizzle with olive oil.
5. Bake feta for about 20 minutes on middle rack.
6. Meanwhile, wash lettuce, pat or spin dry.
7. Squeeze pomegranate over a bowl until seeds and juice come out. Scrape
out remaining seeds carefully with a fork. Remove the white separation
membranes.
8. Press seeds and juice through a sieve, collect juice if desired.
9. Mix salad, pomegranate seeds and chopped walnuts, sprinkle with walnut oil.
10. Take feta from the oven, serve with the salad.

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THAITOFUBOWL

Ingredients per serving


200g (7 oz.) tofu (natural, unflavoured)
THAITOFUBOWL 25 min
1 small romaine lettuce or iceberg lettuce (100g or
3.5 oz.) Tofu has a rather bad reputation. It is regarded as bland, boring and rubbery. But it
cucumber
has not only a high proportion of vegetable protein, it also saturates for a long time
1 spring onion
and can be cooked in many different ways because of its neutral taste.
2 carrots
100g (3.5 oz.) peanuts or cashew nuts (roasted, For the dressing, you can also use cold pressed peanut oil or sesame oil. These oils
unsalted) generally are more expensive but give asian dishes a unique taste and are rich in
1 bunch of fresh mint or lemon balm unsaturated fatty acids, thus have a positive effect on heart health.

1 piece of ginger, approx. size of a thumb (20g or 0.7


Preparation
oz.)
1 clove of garlic 1. Preheat oven to 180C (360F, no convection).
1 lime 2. Peel and grate ginger
teaspoon chili flakes or rings (fresh or dried) 3. Peel garlic, chop or press finely..
4 tablespoons soy sauce 4. Halve lime, squeeze one half.
3 tablespoons rapeseed or olive oil 5. Mix ginger, garlic, lime juice and chili with 3 tablespoons of soy sauce.
pepper 6. Cut tofu into cubes of approx. 2cm (0.8 inch), place in a baking dish.
7. Pour soy sauce mixture over the dice, mix thoroughly.
8. Marinate tofu for about 15 minutes in the oven on middle rack.
9. Meanwhile rinse lettuce, cucumber and spring onion, pat dry.
10. Chop salad coarsely.
11. Cut cucumber into slices.
12. Cut spring onion into rings.
13. Peel and grate carrots.
14. Crush peanuts or cashews coarsely with the broad side of a large knife
blade.
15. Pluck off mint or lemon balm leaves, mix with lettuce, cucumber, spring
onions, carrots and peanuts.
16. Take out tofu after the end of the baking time and place on the salad.
17. Squeeze other half of the lime.
18. Mix the remaining marinade from the oven dish with 3 tablespoons oil, 1
tablespoon soy sauce, lime juice and a pinch of pepper, pour over the salad
and mix well.

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FISHWITHWINTERVEGETABLES

Ingredients per serving


200g (7 oz.) fish fillet (fresh or frozen, e.g. salmon,
FISHWITHWINTERVEGETABLES 35 min
tuna, trout)
1 carrot (150g or 5.3 oz.) Cabbage has high season in winter and is particularly valuable because it is rich in
4 leaves kale (3.5 oz.) fiber, vitamins and minerals. Especially from kale you can benefit as a free Athletes,
2 tablespoons cottage cheese (90g or 3.2 oz.) as it contains a lot of potassium and calcium, trace elements, which are extremely
200ml water (6.8 fl.oz.) important for the excitability of muscle.

1 teaspoon thyme (fresh or dried) Fatty fish such as salmon and tuna are rich in vitamin D, which the body produces,
2 teaspoons rapeseed or olive oil among other things with the help of sunlight. But even leaner fish such as trout are
Salt, pepper
suitable. Vitamin D is in the winter due to lack of sunlight rather scarce, which is
why it is extremely important to provide the body with vitamin D through food.
Vitamin D raises not only the mood, but also strengthens your bones!

Preparation
1.Preheat oven to 180C (356F, no convection).
2. Rinse carrot, cut in half lengthwise, cut in slices.
3. Rinse kale, cut in strips of approx. 1cm.
4. Grease an oven dish with 1 teaspoon oil, put in carrot slices and kale strips.
5. Mix water and cottage cheese, pour over the vegetables.
6. Place fish fillet on the vegetables, season with thyme, salt and pepper,
sprinkle with 1 teaspoon oil.
7. Bake for approx. 30 minutes on middle rack until the liquid is evaporated and
the vegetables become brown.

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FISHWITHTZATZIKI

Ingredients for 2 servings


300g fillet of white fish, e.g. codfish, plaice, sole (fresh
FISHWITHTZATZIKI 40 min
or frozen)
zucchini Fish protein is exceptionally wholesome and very digestible. Especially any kind of
bell pepper white fish has a relatively high percentage of proteins combined with relatively low
1 onion
fat.
1 tablespoon herbs, e.g. thyme, rosemary (optional)

6 tablespoons low-fat yogurt Preparation


cucumber 1. Let the frozen fish defrost a couple of hours earlier, rinse with cold water, pat
1 clove of garlic dry.
lemon 2. Preheat oven to 200 C (392 F, no circulating air).
1 tablespoon dill (fresh or dried) 3. Wash zucchini and bell pepper.
4. Skin onion and chop into medium sized pieces.
2 teaspoons rapeseed or olive oil 5. Core bell pepper and slice into medium sized pieces.
salt, pepper 6. Cut zucchini into thicker slices.
7. Grease an oven dish with 1 teaspoon oil and put in vegetables.
8. Lay fish fillets on top of the vegetables, add salt and pepper and sprinkle
with 1 teaspoon oil
9. Put the dish in the oven, let bake for about 25 minutes.
10. Meanwhile chop or grate cucumber.
11. Chop or press garlic.
12. Squeeze lemon.
13. Chop dill if necessary.
14. Mix garlic, cucumber, lemon juice and dill with yogurt.
15. After taking out the dish from the oven, serve with yoghurt sauce.

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FISHWITHMUSTARDOATMEALCRUSTANDSPINACH

Ingredients per serving


200g (7 oz.) fillet of white fish, e.g. codfish, plaice, sole
FISHWITHMUSTARDOATMEAL 20 min
(fresh or frozen) CRUSTANDSPINACH
50g (1.8 oz.) oatmeal
2 tablespoons mustard
Fish protein is easily digestible and absorbable by the human body. We especially
lemon
recommend white fish, because it has a high protein percentage combined with
relatively low fat.
200g (7 oz.) spinach (fresh or frozen)
50g (1.8 oz.) cottage cheese Do not use sweet mustard, as it often contains sugar or honey.

3 teaspoons rapeseed or olive oil Preparation


1 pinch of grated nutmeg (optional) 1. If fish is frozen, let it defrost a couple of hours before, rinse with cold water
salt, pepper and pat dry.
2. Pre-heat oven to 200C (390F, no circulating air).
3. Season the fish with salt and pepper on both sides.
4. Put a baking paper on a baking tray and grease it with 1 teaspoon of oil.
5. Lay the fish on the baking tray with skin facing down.
6. Spread mustard on the upper side of the fish, sprinkle with oatmeal, press on
gently.
7. Sprinkle fillets with 1 teaspoon oil.
8. Bake for about 15 minutes on the top shelf until the crust has browned.
9. Meanwhile, heat up 1 teaspoon of oil in a pot on medium heat.
10. Put the spinach into the pot, stir until it has wilted.
11. Take the pot off the stove, add cottage cheese, season with salt, pepper and
1 pinch of grated nutmeg if desired.
12. In case the fish is not ready yet, keep spinach warm on lowest heat.
13. Serve fish with spinach and lemon.

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TUNABURGERWITHASIANSALAD

Ingredients per serving


150g (5.3 oz.) canned tuna ("in own juice" or "natural")
TUNABURGERWITHASIAN 15 min
30g (1 oz.) oatmeal SALAD
1 egg
onion
Tuna patties taste good both hot and cold. Therefore, they are ideal for preparing
1 (200g / 7oz.) pak choi and take away. Pak Choi should only be added just shortly before consumption, as
bell pepper it will soften very quickly. It also contains a lot of beta-carotene as well as vitamin A,
1 spring onion100g (3.5 oz) which hold the cell-damaging free radicals in check. In times of increased physical
soy or mung bean sprouts (fresh or pickled) stress, the muscle cells are particularly threatened by free radicals.
2 (20g/ 0.7 oz.) tablespoons sesame seeds
Preparation
1 piece of ginger, approx. size of a thumb (20g or 0.7 1. Roast sesame in a pan without any fat on medium heat for about 3 minutes.
oz.) 2. Pick apart tuna with a fork.
lime 3. Process oatmeal in a blender at the highest level to get a kind of flour.
3 tablespoons soy sauce 4. Peel onion, dice finely.
5. Mix tuna, ground oatmeal, egg and onion dices thoroughly.
6. Form 4 patties with your hands.
7. Heat oil in a pan on medium heat
8. Fry tuna patties from each side for about 4 minutes.
9. Meanwhile wash pak choi, peppers, spring onions and sprouts (if necessary),
pat dry.
10. Cut pak choi into strips.
11. Core peppers and cut into strips.
12. Cut spring onion into rings.
13. Mix pak choi, bell pepper, spring onion, sprouts and sesame seeds in a big
bowl.
14. Peel ginger, grate finely.
15. Squeeze lime.
16. Mix grated ginger, lime juice and soy sauce, pour over the salad.
17. Serve salad with tuna patties.

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TUNASALADWITHBREADCRUMBS

Ingredients per serving


150g (5.3 oz.) canned tuna ("in own juice" or "natural")
TUNASALADWITHBREAD 25 min
1 slice of whole-grain bread CRUMBS
1 bell pepper
2 tomatoes or 14 (150g or 5.3 oz.) cherry tomatoes
Make sure to buy the fat free version of tuna (in own juice or natural) and not
50g (1.8 oz.) green olives (pitted)
the one marinated in oil. Tuna is a nutritious source of protein. Only use green
1 clove of garlic
olives, as black olives often are colored.
1 tablespoon thyme (fresh or dried)
The salad can also be prepared in advance. If you do so, add bread crumbs just
lemon
before eating.
2 tablespoons olive oil
1 dash balsamic vinegar
Preparation
salt, pepper
1. Preheat Oven to 220C (430F, no convection).
2. Place pepper on a grid, roast on top rail for about 15 minutes until the skin
blisters, turn over occasionally.
3. Put bread on the same grid after 7 minutes and roast for about 8 minutes.
4. Meanwhile, wash tomatoes, pat dry and cut into cubes.
5. Halve olives.
6. Peel garlic, press or chop finely.
7. Squeeze lemon, mix lemon juice with olive oil and a dash of balsamic vinegar
and season dressing with salt and pepper.
8. After baking time, let peppers cool for about 5 minutes.
9. Meanwhile pick bread apart with your hands.
10. Mix tuna, diced tomatoes, olives, garlic, thyme and bread crumbs.
11. Peel off skin of the pepper, dice pepper and add to the remaining
ingredients.
12. Pour dressing over the salad, mix everything well.

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TUNAPIZZAWITHCAULIFLOWERDOUGH

Ingredients for one baking sheet


1 cauliflower (600g or 21.2 oz.)
TUNAPIZZAWITHCAULIFLOWER 80 min
3 eggs DOUGH
1 onion
30g (1.1 oz.) parmesan cheese
The dough of this pizza is made with cauliflower instead of flour. So the pizza is
teaspoon oregano (fresh or dried)
much lower in calories than regular pizzas and yet very filling and tasty. The
pepper
toppings can be replaced and supplemented at will, e.g. with mushrooms, bell
300g (10.6 oz.) chopped tomatoes (canned)
30g (1.1 oz.) fresh spinach pepper, broccoli, low-fat ham or seafood. Just pay attention that you always use
150g (5.3 oz.) tuna (canned, natural, in own juice) foods with a high protein content.
125g (4.4 oz.) low-fat mozzarella
1 small handful basil Preparation
1. Preheat oven to 200 Celsius (392 F, no convection).
2. Cover a baking sheet with a parchment paper.
3. Bring a large pot of salted water to a boil.
4. Divide cauliflower coarsely and cook for about 20 minutes.
5. Meanwhile, skin onion, chop coarsely.
6. Grate parmesan.
7. After the end of the cooking time drain cauliflower, wrap in a kitchen towel,
wring it out until no more liquid comes out.
8. Blend drained cauliflower, eggs, onion cubes, parmesan and some pepper in
a blender or with an immersion blender.
9. Spread dough as thin as possible on the baking sheet.
10. Bake on middle rack for about 35 minutes.
11. Meanwhile wash spinach, spin or pat dry.
12. Drain tuna and mozzarella.
13. Pick tuna apart with a fork.
14. Cut mozzarella into thin slices.
15. Take the pizza base ou of the oven, set temperature high to 250 Celsius
(482 F).
16. Spread chopped tomatoes on the ground evenly, cover with spinach, tuna
and mozzarella.
17. Bake pizza on middle rack for about 6 minutes.
18. If desired, spread some fresh basil leaves after baking on the pizza.

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CRAYFISHSALAD

Ingredients per serving


200g (7 oz.) kitchen-ready crayfish (cooked and
CRAYFISHSALAD 10 min
peeled)
1 mini romaine salad Crayfish like most other seafood is very rich in protein and very low in fat. If crayfish
cucumber is not available, the salad can also be prepared with all other kinds of seafood.
1 spring onion
Cilantro scores with its digestive, anti-spasmodic and anti-inflammatory effects,
2 palm hearts (canned or bottled)
while crayfish and palmhearts are very saturating.
bunch of fresh cilantro

lime Preparation
teaspoon chili flakes or rings (fresh or dried) 1. Wash salad, cucumber, spring onion and cilantro, pat dry.
1 tablespoon olive or sesame oil 2. Cut salad.
3. Halve cucumber lengthwise, cut into slices.
salt, pepper 4. Cut spring onion and palm hearts into rings.
5. Pluck cilantro leaves.
6. Squeeze lime, mix lime juice with chili and oil.
7. Mix salad, cucumber, spring onion, palm hearts and cilantro with the crayfish,
drizzle with the marinade.

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SPANISHPRAWNSINOIL

Ingredients per serving


200g (7 oz.) prawns (kitchen-ready, fresh or frozen)
SPANISHPRAWNSINOIL 15 min
200g (7 oz.) cherry tomatoes
2 cloves of garlic Garlic has positive effects, which will benefit you, when exposed to extreme
lemon physical stress. For example it reduces muscle damage and soreness. Furthermore
1 tablespoon thyme (fresh or dried) it stimulates your blood flow, which is especially beneficial in combination with the
teaspoon chili rings (fresh or dried) protein of the prawns. A stimulated blood flow accelerates your muscles protein
absorption.
3 tablespoons olive oil
salt Preparation

1. Rinse prawns, pat dry.


2. Rinse tomatoes, pat dry and halve.
3. Peel garlic and cut into thin slices.
4. Squeeze lemon.
5. Heat up oil in a big pan on medium heat.
6. Add garlic and fry for about 1 minute.
7. Add tomatoes and stir fry for about 2 minutes.
8. Add thyme, chili rings and a pinch of salt and stir fry for about 5 minutes.
9. Add prawns and cook for another 2 minutes.
10. Pour the content of the pan in a bowl. Sprinkle prawns with lemon juice and
serve.

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PRAWNSALADWITHCUCUMBERANDAVOCADO

Ingredients per serving


200g (7 oz.) prawns (kitchen-ready, cooked and
PRAWNSALADWITHCUCUMBER 15 min
peeled) ANDAVOCADO
2 avocados
cucumber
This salad is perfect as a saturating dinner because of the avocado and the prawns,
small onion
which contain a high level of protein. As prawns spoil pretty quick in the fridge, they
1 piece of ginger, approx. the size of a thumb
should be consumed soon after being bought.
3 tablespoons low-fat yoghurt
lemon Preparation
1 teaspoon olive or rapeseed oil 1. Roast sesame in a pan without any fat for about 4 minutes.
2. Meanwhile, rinse cucumber and prawns, pat dry.
1 small handful of sesame 3. Halve avocado, remove the seed, peel and cut into slices.
1 tablespoon dill (fresh or dried) 4. Cut cucumber into slices or strips.
salt, pepper 5. Peel onion and ginger.
6. Cut onion into rings.
7. Grate ginger finely on a grater.
8. Squeeze lemon.
9. Carefully mix cucumber, avocado and onion with prawns and ginger.
10. Mix yoghurt with oil and lemon juice, season with salt and pepper.
11. Add sauce to the salad, sprinkle with dill and sesame.

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SHRIMPCURRY

Ingredients per serving


200g (7 oz.) prawns (kitchen-ready, cooked and
SHRIMPCURRY 20 min
peeled )
1 zucchini Pak Choi is a native asian cabbage, which is now available almost anywhere in the
2 carrots world. Alternatively, you can use its close relative the Chinese cabbage. Pak choi
1 spring onion and Chinese cabbage rather resemble salad than Cabbage, in terms of texture and
2 mini pak choi
taste. Since both are relatively sensitive to heat, they should not be cooked too
1 piece of ginger, approx. size of a thumb (20g or 0.7
long in order not to destroy valuable ingredients.
oz.)
400ml (1.7 cups) coconut milk (low-fat, unsweetened)
Preparation
1 lime 1. Rinse zucchini, spring onions and pak choi, pat dry.
1 teaspoon curry powder 2. Peel carrots.
1 teaspoon chili flakes or rings (fresh or dried) 3. Peel and grate ginger.
1 teaspoon rapeseed or olive oil 4. Cut spring onion into rings.
salt, pepper 5. Cut zucchini, carrots and pak choi into strips of about half a centimeter.
6. Heat up oil in a large pan on medium heat.
7. Add zucchini and carrot strips, onion rings, ginger and chili, stir-fry for about
5 minutes.
8. Deglaze with coconut milk, add curry powder and season with salt and
pepper.
9. Provide high heat, let the mixture boil for about 5 minutes , stir occasionally.
10. Add pak choi, let cook for another 5 minutes.
11. Squeeze lemon.
12. Rinse shrimps, pat dry.
13. Mix shrimps to the curry, sprinkle with lime juice.

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PUMPKINSOUPWITHSHRIMP

Ingredients per serving


200g (7 oz.) pumpkin flesh, e.g. Hokkaido, Butternut
PUMPKINSOUPWITHSHRIMP 25 min
200g (7 oz.) carrots
200g (7 oz.) prawns (fresh or frozen) Pumpkin seed oil does not only taste wonderfully, but is also very high in quality, as
1 onion it consists of mostly unsaturated fatty acids. Since it is relatively heat- and light-
1 clove of garlic sensitive, it should be stored in the refrigerator and only be used cold in salads and
1 piece of ginger, approx. size of a thumb (20g or 0.7 dressings. Never heat pumpkin seed oil.
oz.)
Alternatively, you can use kitchen-ready shrimps (cooked and peeled) that do not
1 tablespoon (15g or 0.5 oz.) pumpkin seeds
have to be cooked and save some preparation time.
2 tablespoons pumpkin seed oil
Preparation
600ml (2.5 cups) water
2 teaspoons rapeseed or olive oil 1. Peel the pumpkin, remove the seeds, chop coarsely.
salt, pepper 2. Peel carrots, chop coarsely.
3. Peel and dice onion, garlic and ginger.
4. Heat 1 teaspoon of oil in a large pot on medium heat.
5. Add onion, garlic and ginger cubes into the pot and fry for about 3 minutes
until glassy.
6. Add pumpkin and carrot cubes and fry for another 3 minutes.
7. Add water to the vegetables, cover, let simmer for about 15 minutes, stir
occasionally.
8. Meanwhile rinse shrimp, pat dry.
9. Heat 1 teaspoon rapeseed or olive oil in a pan on medium heat.
10. Stir-fry frozen shrimps for about 4 minutes, fresh or kitchen-ready shrimps for
about 2 minutes.
11. Puree the vegetables after the end of the cooking time with an immersion
blender.
12. Pour soup into a soup plate, sprinkle with pumpkin seeds and pumpkin seed
oil. Serve with shrimp.

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PARSLEYROOTSOUP

Ingredients per serving


200g parsley root (7 oz.)
PARSLEYROOTSOUP 30 min
red onion
1 clove of garlic Root vegetables such as parsley and parsnip are probably the most underrated
vegetables. They are not only suitable as part of soup vegetables but deserve to be
200g cottage cheese (7 oz.) the main ingredient themselves! Parsley root is not only very aromatic and well
bunch of parsley saturating, its ingredients also are said to have an immune-enhancing and
apple (if desired) antimicrobial effect, which can reduce the susceptibility to infection in the winter. If

250ml water (8.5 fl. oz.) you want to upgrade the taste and vitamin content of this soup add a half chopped
1 teaspoon rapeseed or olive oil apple!
salt, pepper
Preparation
1. Wash parsley root, cut in half lengthwise, cut in slices.
2. Skin onion and garlic, chop finely.
3. Heat up oil in a pot on middle heat.
4. Put parsley root, onion and garlic cubes into the pot, stir-fry for about 5
minutes.
5. Add water, let simmer for about 20 minutes.
6. Meanwhile, wash parsley leaves, pat or spin dry, chop them finely.
7. After the end of the cooking time, puree soup in a blender or with an
immersion blender. Season with salt and pepper.
8. Serve soup in a deep plate, stir in cottage cheese, sprinkle with chopped
parsley leaves and apple cubes, if desired.

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EGGSWITHMUSTARDSAUCE

Ingredients per serving


4 eggs
EGGSWITHMUSTARDSAUCE 30 min
70g (2.5 oz.) turkey breast cold cuts
Mustard oil has positive effects on digestion and the cardiovascular system, which
1 small onion will influence your performance during sport. Mustard is thus the perfect add-on to
2 tablespoons dill (fresh or dried) a high-protein dish such as this one.
2 tablespoons cottage cheese Do not use sweet mustard, as it usually contains sugar or honey.
2 tablespoons low-fat yoghurt
50 ml (1/5 cup) low-fat milk Preparation
3 teaspoons mustard 1. Hard-boil eggs for about 8 minutes.
2. Meanwhile, skin onion, chop finely.
1 teaspoon rapeseed or olive oil 3. Heat oil in a high pot on medium heat.
salt, pepper 4. Roast onions for about 3 minutes until they are glassy.
5. Deglaze with milk, stir in cottage cheese, yoghurt and mustard.
6. Turn up heat and bring it to a boil while stirring, then take off the stove.
7. Peel eggs after boiling and halve.
8. Serve with mustard sauce and turkey breast cold cuts, sprinkle with dill.

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LEEKGRATINWITHROMANESCO

Ingredients per serving


200g (7 oz.) leek
LEEKGRATINWITHROMANESCO 50 min
200g (7 oz.) romanesco or cauliflower
200g (7 oz.) cottage cheese Romanesco is related to the regular cauliflower. Unfortunately it is not commonly
150ml (5 oz.) low-fat milk known, but it has a lot of nutrients and vitamins and is easily digestible. You can
40g (1.4 oz.) parmesan cheese prepare all cauliflower dishes with romanesco and vice versa.
1 clove of garlic
This dish is a suitable addition to the other dishes you have received for
1 tablespoon chopped rosemary leaves (fresh or dried)
carbohydrate-free evenings over the last few weeks.
1 tablespoon rapeseed or olive oil
Preparation
pepper
1.Pre-heat oven to 180C (355F, no circulating air).
2. Grease an oven dish with olive oil.
3. Wash leek, pat dry, cut into slices.
4. Divide romanesco into florets.
5. Put leek and romanesco into the baking dish
6. Grate parmesan cheese.
7. Peel and chop or press garlic finely, mix garlic and rosemary into milk.
8. Put milk mixture in a high pot and bring it to a boil while stirring, then take off
the stove.
9. Stir in cottage cheese and parmesan cheese, pour over leek and romanesco.
10. Bake the gratin for about 45 minutes on the middle rack.

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EGGPLANTWITHYOGURTSAUCE

Ingredients per serving


2 large eggplants
EGGPLANTWITHYOGURTSAUCE 40 min
1 tablespoon thyme (fresh or dried)
3 tablespoons olive oil Hard training promotes oxidative stress, which is harmful to the bodies cells. The
ingredients of pomegranates act as antioxidants and help reduce this stress - thus
150g (5.3 oz.) cottage cheese strengthen the cells. They also have anti-inflammatory effects and help to regulate
100ml (3.5 oz.) low fat yogurt blood lipid levels.
1 ripe pomegranate
clove of garlic This dish is suitable for days in which you should eat carbs, as Pomegranates
lemon contain fructose. To further increase the carbohydrate content, just add one or two
slices of whole grain bread to the dish. As for the remaining pomegranate juice,
salt, pepper simply mix it with 250ml sparkling water and enjoy a delicious spritzer.

Preparation
1. Preheat oven to 200C (400F, no circulating air).
2. Rinse eggplant, pat dry, cut in half lenghtwise, carve in flesh in a diamond-
shaped pattern, salt and pepper.
3. Sprinkle thyme in the cracks, brush or drizzle halves with the oil.
4. Place eggplants on a lined baking tray, bake on the middle rack in the oven
for about 35 minutes.
5. Meanwhile, squeeze lemon.
6. Chop or press garlic finely.
7. Halve pomegranate, squeeze halves over a bowl until seeds and juice come
out. Scrape out remaining seeds carefully with a fork.
8. Pour seeds and juice through a sieve, catch the juice.
9. Mix cottage cheese, yogurt, garlic and lemon juice into a creamy sauce.
10. After the end of the cooking time sprinkle the eggplant with the sauce and
with the pomegranate seeds.

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CHARDWITHCHICKPEAS

Ingredients per serving


300g (10.5 oz.) chard
CHARDWITHCHICKPEAS 15 min
100g (3.5 oz.) chickpeas (soaked)
onion Chard is high in minerals (especially iron, phosphorus, potassium and magnesium)
1 clove of garlic as well as plenty of vitamin A and C. Minerals are especially important for athletes,
100g (3.5 oz.) cottage cheese since they play an important role in oxygen and nutrient transport, muscle
100g (3.5 oz.) goat cream cheese (low fat) contraction, water balance, and for the activation of enzymes and hormones.
1 pinch of nutmeg
Alternatively you can also use fresh or frozen spinach, if chard is not available.
50ml (0.2 cups) water
Preparation
lemon
1 tablespoon rapeseed or olive oil 1.Drain chickpeas, do not wash.
salt, pepper 2. Wash chard, pat dry, cut into strips.
3. Peel and dice onion and garlic finely.
4. Crumble goat cheese with your hands or chop with a knife.
5. Heat oil in a large pot on medium heat.
6. Add onion and garlic cubes, stir-fry for about 3 minutes.
7. Add chard strips, cook for about 5 minutes until it has collapsed, stir
occasionally.
8. Add water and continue cooking for about 1 minute while stirring, until the
water has evaporated.
9. Add chickpeas, cottage cheese and goat cheese, stir well, season to taste
with salt, pepper, nutmeg and lemon juice.

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INDIANCHICKPEASALAD

Ingredients per serving


200g (7 oz.) chickpeas (cooked)
INDIANCHICKPEASALAD 5 min
cucumber
1 carrot Chickpeas are very popular in oriental countries, where they often are used an
bell pepper alternative to usual side dishes like bread and potatoes. With their high fiber
2 spring onions
content they saturate quickly and for a long time. Additionally, they have a very
2 tablespoons peanuts (unsalted)
high amount of protein, calcium and iron. Iron is particularly important in times of
200g (7 oz.) fat free greek yogurt
increased physical stress, as it helps to supply the body cells with a sufficient
1 handful of fresh mint
amount of oxygen. It also plays a role in the fat and carbohydrate metabolism.
teaspoon ground cumin
teaspoon chili flakes or rings (fresh or dried) Preparation
lime 1. Drain the chickpeas, do not wash.
1 tablespoon rapeseed or olive oil 2. Wash cucumber, bell pepper and spring onion, pat dry. Halve cucumber
salt, pepper lengthwise, cut into slices.
3. Peel carrot, cut into fine slices.
4. Core bell pepper, cut into strips.
5. Cut spring onions into rings.
6. Crush peanuts coarsely with the flat side of a large knife blade.
7. Cut mint into strips.
8. Squeeze lime.
9. Mix chickpeas, cucumber and carrot slices, pepper strips, onion rings, and
peanuts.
10. Sprinkle with lime juice and oil, season with ground cumin, chili, salt and
pepper.
11. Mix fat free greek yogurt with mint, serve with salad.

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LENTILSSALADWITHAPPLEANDPOULTRY

Ingredients per serving


100g (3.5 oz.) red lentils
LENTILSSALADWITHAPPLEAND 20 min
250g (8.8 oz.) turkey or chicken breast fillet POULTRY
1 (200g, 7 oz.) apple
1 (120g, 4.3 oz.) chicory
Chicory is not very popular just like any other food with a slight bitter taste.
However, these bitter-tasting compounds make it very healthy. They promote
teaspoon curry powder
1 teaspoon apple juice digestion, lower blood sugar levels, and support the uptake of nutrients. Moreover,
1 teaspoon balsamic vinegar chicory contains a lot of vitamins and minerals that support bone and muscle
1 teaspoon mustard building processes.
250ml (1 oz.) water
To weaken the bitter taste a little bit, you can always mix chicory with something
2 teaspoons rapeseed or olive oil sweet in this case with apples. This salad also is perfect to take away. Since the
salt, pepper ingredients do not get soaked too easily, you do not even have to store the
dressing separately.

1. Cook lentils with 200ml (0.8 cups) water for approx. 10 minutes until the
water is evaporated.
2. Meanwhile, wash chicken or turkey breast, pat dry.
3. Cut turkey or chicken breast filet into 1 cm (0.5 in) slices, season with salt and
pepper.
4. Heat up 1 teaspoon oil in a pan on medium heat.
5. Add chicken or turkey strips to the pan, stir-fry for about 5 minutes.
6. Wash apple and chicory, pat dry.
7. Quarter and core apple, cut into slices.
8. Slice up chicory.
9. Mix up curry, apple juice, balsamic vinegar, mustard and 1 teaspoon oil.
10. Mix lentils, turkey or chicken breast strips, apple slices and chicory with
dressing.

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LENTILSALADWITHFETACHEESE

Ingredients per serving


100g (3.5 oz.) red lentils
LENTILSALADWITHFETACHEESE 15 min
1 small (200g/ 7 oz.) fennel with fronds.
1 carrot Red lentils are a great vegetable protein source. They are low in fat and high in
onion fiber. They are also incredibly convenient because they have a very short cooking
1 clove of garlic time.
1 organic lemon
Because of its anise like taste, fennel is not popular with everybody. But it should
200g (7 oz.) low-fat feta cheese
300ml (1.3 cups) water
be eaten more frequently. Fennel has a positive effect on the immune system and
accelerates the cellular activity. This in return increases muscle growth. It also
1 tablespoon rapeseed or olive oil
makes the fiber-rich lentils more digestible.
pepper

Preparation
1. Peel onion and garlic, chop finely.
2. Heat up oil in a pan on medium heat.
3. Stir-fry onion and garlic for about 3 minutes, add lentils, stir-fry for another 2
minutes.
4. Add water to the lentils, let simmer on low heat for about 10 minutes until the
water has evaporated.
5. Meanwhile wash fennel, pat dry, pluck off the greens.
6. Cut fennel into slices.
7. Peel carrot, grate coarsely.
8. Wash lemon with hot water, rub dry, grate the zest finely.
9. Squeeze half of the lemon.
10. Crumble feta cheese with hands or chop with a knife.
11. After the end of cooking time, add lemon zest, grated carrots and fennel to
the lentils, stir thoroughly, season with lemon juice and pepper.
12. Serve on a plate, sprinkle with feta cheese and fennel leaves.

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BEANSALADWITHROCKETANDTOMATOES

Ingredients per serving


200g (7 oz.) white canned beans
BEANSALADWITHROCKETAND 10 min
1 large tomato or 10 (100g or 3.5 oz.) cherry tomatoes TOMATOES
50g (1.8 oz.) rocket salad
100g (3.5 oz.) low-fat feta cheese
This salad is more a main dish than a salad. Beans contain a lot of complex carbs
50g (1.8 oz.) cottage cheese
and saturate fast and enduringly. Additionally, they contain a lot of potassium,
1 clove of garlic
which supports the transmission of neural stimuli to the muscles. During a work-out,
potassium is lost through sweating. Beans help to restore the potassium reservoir.
lemon
1 teaspoon olive oil
Preparation
1 dash balsamic vinegar
salt, pepper 1. Let beans drain, do not wash.
2. Wash rocket salad and tomatoes, pat dry.
3. Dice tomatoes.
4. Peel and mince or press garlic.
5. Crumble feta cheese with hands or dice with a knife into small pieces.
6. Squeeze lemon.
7. Mix beans, tomato dices, garlic and rocket.
8. Season with salt, pepper, olive oil, lemon juice and a dash of balsamic
vinegar.

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SALADWITHFETAANDFRIEDVEGETABLES

Ingredients per serving


200g (7 oz.) low-fat feta cheese
SALADWITHFETAANDFRIED 25 min
1 small zucchini VEGETABLES
small eggplant
onion
Feta or sheeps cheese does not only have a lot of valuable protein, it is also higher
2 handful (40g or 1.4 oz.) of rocket
in calcium than cheese made out of a cows milk. Calcium strengthens the bones
1 tomato or 6 (100g or 3.5 oz.) cherry tomatoes
and the nervous system and thus has a positive effect on your performance during
6 tablespoons fat free greek yogurt training. Watch out if the products are really made from sheeps milk. Especially
lemon cheap products often have misleading names.

1 teaspoon olive oil Preparation


pepper 1. Wash zucchini, eggplant, rocket and tomato, pat dry.
2. Cut eggplant into 4 to 6 slices, put them on a kitchen paper, add some salt
and wait about 10 minutes until liquid emerges.
3. Meanwhile, peel onion and cut into rings.
4. Cut zucchini and tomato into slices.
5. Halve feta transversely first, then along slim side.
6. Heat up oil in a pan on medium heat.
7. Fry eggplant and zucchini slies for about 4 minutes on each side.
8. Take out and lay on a kitchen paper.
9. Put feta cheese in the pan, fry for about 1 minute on one side and take out
before it melts.
10. Squeeze lemon, mix with yogurt.
11. Mix zucchini and eggplant slices, onion rings, rocket and tomato cubes, lay
feta on top and serve with yoghurt sauce.

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APPLERADICCHIOSALAD

Ingredients per serving


200g turkey breast or strips (7 oz.)
APPLERADICCHIOSALAD 15 min
small radicchio (150g or 5.3 oz.)
1 ball beetroot (120g or 4.2 oz.) (cooked) The bitter substance contained in the radicchio perhaps is not to everyone's taste,
1 medium apple (200g or 7 oz.) but this just what makes radicchio so healthy! It stimulates metabolism and
2 tablespoons sunflower seeds (30g or 1 oz.) digestion and strengthens your blood vessels.

1 teaspoon mustard (10g or 0.4 oz.) Beetroot is believed by many to be the healthiest food ever. It is said to have
2 tablespoons yogurt (low fat)
cancer-preventing, blood pressure regulating and even mood-enhancing
3 teaspoon rapeseed or olive oil
properties.
1 teaspoon lemon juice
Salt and pepper
Preparation
1. Rinse turkey breast, pat dry, cut into strips if necessary, season with salt and
pepper.
2. Heat up 1 teaspoon oil in a pan on medium heat.
3. Put turkey strips in the pan, stir-fry for about 4 minutes.
4. Pluck radicchio leaves, wash them, pat or spin dry, cut into strips.
5. Cut beetroot in half, cut into slices.
6. Wash apple, rub dry, cut into eighths, remove seeds and cut into cubes.
7. Mix mustard, yogurt, 2 teaspoons oil and lemon juice into a creamy dressing,
season with salt and pepper.
8. Mix turkey breast, radicchio, beetroot slices, apple cubes and sunflower
seeds with the dressing.

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CEASERSVEGGIESALAD

Ingredients per serving


head iceberg lettuce
CEASERSVEGGIESALAD 15 min
1 tomatoes or 8 (100g or 3.5 oz.) cherry tomatoes
4 eggs This salad does not need additional salt as Parmesan cheese is quite salty. The
40g (1.4 oz.) Parmesan cheese eggs can be replaced by 200g (7 oz.) fried turkey or chicken if desired.

3 tablespoon low-fat yoghurt Preparation


2 tablespoon cottage cheese
lemon 1.Hard-boil eggs for 8 minutes.
2 teaspoons olive oil 2. Wash tomato and salad, pat dry.
pepper 3. Dice tomato or halve cherry tomatoes.
4. Chop salad.
1 clove of garlic (optional) 5. Grate Parmesan cheese.
6. Squeeze lemon.
7. Peel garlic, chop or press finely.
8. Stir yogurt, cottage cheese, lemon juice, olive oil and garlic until creamy,
season with pepper.
9. Hold eggs under cold water after boiling, shell and quarter.
10. Mix salad, tomato dices, eggs and Parmesan cheese with the sauce.

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GOATCHEESESALAD

Ingredients per serving


100g (3.5 oz.) goat cream cheese (low-fat)
GOATCHEESESALAD 15 min
1 fresh pear
3 handful (50g or 1.8 oz.) rocket Goat cheese and walnuts are known for their high amount of protein. Additionally,
1 handful (30g or 1 oz.) walnuts walnuts are rich in valuable Omega-3 fatty acids, which have a positive effect on
the cardiovascular system. Because goat cheese has a quite high percentage of fat
4 teaspoons olive oil and fat-reduced goat cheese is hard to find, this salad should not be eaten more
1 tablespoon balsamic vinegar than once a week.

salt, pepper Preparation

1. Wash rocket and pear, pat dry.


2. Cut pear into eight pieces and core.
3. Heat up 1 teaspoon oil in a pan on medium heat, fry pear slices for about 3
minutes on each side.
4. Meanwhile, crumble goat cheese with hands or cut into small pieces.
5. Crush walnuts with the flat side of a large knife blade.
6. Mix 3 tablespoons olive oil and 1 tablespoon of balsamic vinegar.
7. Mix rocket with walnuts, pear slices and goat cheese crumbles, pour the
sauce on the salad and season with salt and pepper.

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MEXICANSALAD

Ingredients for 2 servings


3 eggs
MEXICANSALAD 15 min
1 avocado
2 tomatoes or 8 (100g or 3.5 oz.) cherry tomatoes Many people do not eat beans because they expect undesirable side effects.
iceberg lettuce Potted beans can be eaten without any concern though, as the fluid or sauce they
150g (5.3 oz.) cottage cheese are potted in, as well as the added seasoning, prevent these effects. That is why
100g (3.5 oz.) black beans in chili sauce potted beans should not be washed.

2 teaspoons olive oil Preparation


1 teaspoon chili flakes or rings (fresh or dried) 1.Hard-boil eggs for about 8 minutes.
lemon or lime 2. Meanwhile, drain beans, do not wash.
3. Halve avocado, remove the seed, peel and slice.
salt, pepper 4. Wash tomatoes and iceberg lettuce.
5. Cut tomatoes into dices or slices.
6. Cut iceberg lettuce into small pieces.
7. Squeeze lemon or lime.
8. After the end of the cooking time, hold eggs under cold water, peel, cut into
dices.
9. Mix eggs, avocado, tomatoes, lettuce and beans with cottage cheese, chili,
lemon juice and oil.
10. Season with salt and pepper.

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CHEFSALADDELUXE

Ingredients per serving


4 eggs
CHEFSALADDELUXE 10 min
100g (3.5 oz.) rocket
70g (2.5 oz.) pickled onions Walnut oil has an optimum composition of saturated and unsaturated fatty acid and
70g (2.5 oz.) cornichons especially a high percentage of omega 3 fatty acids. In order not to destroy this
80g (2.8 oz.) smoked ham or turkey breast cold cuts fatty acids, walnut oil should only be used cold on salads and dressings and never
30g (1 oz.) parmesan cheese be heated. Since it spoils rather quickly, it should be stored in a cool and dark
place, e.g. in the refrigerator.
lemon
3 tablespoons walnut oil
Smoked ham is a valuable lean source of protein. Those who dont eat pork, can
pepper
also replace it with lean turkey or beef such as bresaola.

Preparation
1. Boil eggs for about 5 minutes until soft.
2. Wash rocket, pat dry.
3. Drain pickled onions and cornichons.
4. Cut cornichons into slices.
5. Cut pickled onions in half.
6. Cut smoked ham or turkey breast cold cuts into strips.
7. Grate parmesan cheese roughly.
8. Mix rocket, pickles, pickled onions, smoked ham or turkey breast cold cuts
and parmesan cheese.
9. Squeeze half a lemon, mix juice with 3 tablespoons walnut oil.
10. Pour dressing over the salad, season with pepper.
11. After the end of the cooking time, hold eggs under cold water, peel and
halve.
12. Place eggs carefully on the salad.

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NETTLETEA

Ingredients for 1 liter (4 cups)


12g (0.4 oz.) nettle tea
NETTLETEA 15 min
1 organic orange
teaspoon clove Nettle tea is known for its dewatering effect. Although your body should not be
affected by water retention because of high physical activity, healthy nutrition and
1 liter (4 cups) water high water consumption, sometimes the body needs a drainage.

Drink this tea once a week and you will see results in physical appearance and
performance. Season with orange zest and clove to improve the taste of nettle tea.

Preparation
1. Boil 1 liter (4 cups) of water.
2. Wash orange with hot water, rub dry, peel zest.
3. Put tea, orange zest and cloves into a container, pour over hot water and let

brew for approx. 10 minutes.


4. Remove tea, orange zest and cloves.
5. Chill drink overnight (if desired), enjoy hot or cold.

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LEMONGINGERICETEA

Ingredients for 1 liter (4 cups)


1 lemon
LEMONGINGERICETEA 10 min
40g (1.4 oz.) ginger
4 tablespoons or 4 tea bags green tea (7g or 0.25 oz.) Green tea is considered to be a panacea. Besides its many health benefits, it
1 l (4 cups) water provides for a stable blood sugar level. Therefore, you can especially drink it during
your meal or afterwards. However, this ice tea is a refreshing alternative to water at
any time of the day.

Preparation
1.Bring water to a boil.
2. Peel ginger and cut into pieces.
3. Squeeze lemon.
4. Put ginger slices and tea bags into a container or bottle and pour hot water
over it. Let it steep for 5 minutes.
5. Remove tea bags, leave ginger in the water.
6. Add lemon juice.
7. Seal container or bottle and let it steep overnight in the fridge. Drink cold!

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ROOIBOSTEAWITHSPICES

Ingredients for 1 liter (4 cups)


1 liter (4 cups) water
ROOIBOSTEAWITHSPICES 5 min
4 tea bags (7g or 0.25 oz.) Rooibos tea
teaspoon chili rings (fresh or dried) This tea recipe can be drunk hot and cold. Although it is best to drink it directly
1 vanilla pod after a meal, it can be consumed all throughout the day.
teaspoon cinnamon
The health benefits of rooibos tea are due to its contained minerals and secondary
plant substances. It also has a lightly sweet taste but does not contain any sugars
whatsoever. It therefore assuages your appetite for sweets. The vanilla in this
particular recipe further strengthens this effect. Chili stimulates the thermogenesis.
This means that your body temperature rises which accelerates your metabolism.
Cinnamon increases the effectiveness of insulin which reduces your blood sugar
level more quickly.

Although there are ready-to-go tea varieties like rooibos-vanilla, these teas only
contain artificial vanilla flavor and are therefore missing the positive effects of real
vanilla. Thus, you should prefer real vanilla beans even if they are a little more
expensive.

Preparation
1. Boil 1 liter (4 cups) of water.
2. Meanwhile, cut vanilla bean in half lengthways, scratch out with dull side of
knife.
3. Put chili rings, vanilla and cinnamon into a container.
4. Put tea bags into the container, dash it with hot water and let it steep for
approx. 5 minutes.
5. Remove tea bags and chilis.
6. Chill drink if needed, stir thoroughly before consumption.

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FREELETICSPUNCH

Ingredients for 0,5 liter


9g fruit or red tea (3 bags) (e.g. rose hip, hibiscus)
FREELETICSPUNCH 10 min
400ml water (13.5 fl.oz.)
100ml apple juice (3.4 fl.oz.) (natural, unsweetened) Our punch is a good alternative to conventional punch you find during the
2 oranges christmas season and which usually has a very high sugar content. Instead spices
1 cinnamon stick or teaspoon cinnamon such as cinnamon, chili and ginger increase the body temperature (thermogenesis),
which will not only warm you from the inside but also stimulates the metabolism.
The combination with a protein-rich food is perfect for relaxing after a hard workout
in the cold!

Preparation
1. Squeeze 1 orange.
2. Cut the other orange in slices.
3. Bring water to a boil.
4. Put tea, orange slices and cinnamon in a container, pour over hot water, add
orange and apple juice, let brew for approx. 5 minutes.

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MIXEDBERRIESVANILLAPROTEINSHAKE

Ingredients per serving


300g (10.6 oz.) fat free greek yogurt
MIXEDBERRIESVANILLA 5 min
150g (5.3 oz.) frozen mixed berries (unsweetened) PROTEINSHAKE
vanilla pod
250ml (1 cup) water
This shake is very refreshing if the berries are still frozen. It is a perfect post work-
out drink, because fat free grekk yogurt is very rich in protein and highly digestible.
Consumed before going to bed, this shake supplies the body perfectly with high-
quality proteins.

Preparation
1. Put all ingredients into a blender and blend until fluffy.
2. If no blender is available, put all ingredients into a high jar and mix with an
immersion blender until fluffy.

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CUCUMBERMINTPROTEINSHAKE

Ingredients per serving


300g (10.6 oz.) fat free greek yogurt
CUCUMBERMINTPROTEIN 5 min
cucumber SHAKE
1 handful of fresh mint
lemon
The mint does not only add a refreshing note to this shake, it is also antispasmodic,
250 ml (1 cup) water
pain-relieving and stimulates the blood flow. Thus, this shake is optimal not only
because of its high protein level.
1 pinch of salt (optional)

Preparation
1. Wash cucumber and mint.
2. Squeeze lemon.

3. Put all ingredients into a blender and puree until fluffy.


4. If no blender is available, put all ingredients into a high jar and puree until
fluffy with an immersion blender.

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CUCUMBERCARROTSMOOTHIE

Ingredients for 2 cups


1 cucumber
CUCUMBERCARROTSMOOTHIE 5 min
300ml carrot juice (unsweetened)
50g oatmeal The cucumber and carrot smoothie is suitable as a snack after your workout as well
200g (7 oz.) cottage cheese as a breakfast substitute. Leave out oatmeal on days you do not work out. If the
100ml (0.4 cups) water shake is too thick, just add a little carrot juice or water.

teaspoon chili flakes or rings (fresh or dried) Preparation


1 pinch of ground cumin 1. Wash cucumber, cut into pieces.
salt, pepper 2. Combine all ingredients in a blender, puree several minutes until fluffy.
3. Alternatively, put cucumber, oatmeal, cottage cheese, water, cumin, chili, salt
and pepper in a high container, puree with an immersion blender. Gradually
add carrot juice until shake is fluffy.

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GREENSMOOTHIE

Ingredients for 2 cups


100g (3.5 oz.) spinach (fresh or frozen)
GREENSMOOTHIE 5 min
ripe mango
1 passion fruit Fresh smoothies are good alternatives for everybody, who does not like to eat
1 lemon or lime vegetables and fruits. Smoothies contain a lot of nutrients, and especially spinach is
6 tablespoons (100g or 3.5 oz.) fat free greek yogurt a vitamin bomb. Many people are put off by the color of this smoothie, but as
200 ml (0.85 cups) water spinach is very neutral in taste, it will mostly taste like mango and passion fruit.

Preparation
1. Rinse spinach thoroughly.
2. Halve passion fruit, spoon out the pulp.
3. Squeeze lemon.
4. Peel mango, cut off core and cut flesh into cubes.
5. Put spinach, mango cubes, passion fruit, lemon juice, yogurt and water into a
blender, blend until fluffy.
6. If no blender is available, put all ingredients into a high jar and mix with an
immersion blender until fluffy.

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ORANGEENERGIZER

Ingredients for 1 liter


6-7 oranges
ORANGEENERGIZER 10 min
1 lemon
500ml (2 cups) coconut water If you do not have time to squeeze oranges, you can also buy 500ml freshly
1 handful of fresh lemon balm or mint squeezed orange juice with pulp from the supermarket. Do not use regular orange
juice, as it usually contains added sugar and preservatives.

Coconut water is considered to be isotonic and is therefore perfectly suited as a


sports drink. Together with the oranges this makes up for perfect pre and post
workout energy source as well as supplying you with potassium and glycogen.
Coconut water is the water from the unripe green coconut and is not to be
confused with coconut milk, which is extracted from the pulp of the ripe coconut.
Meanwhile, nearly every supermarket has coconut water in their sortiment.

Preparation

1. Squeeze oranges.
2. Squeeze lemon.
3. Mix orange and lemon juice with the coconut water.
4. Pluck off lemon balm or mint leaves, grind slightly with your fingers, add into
mixture. Let cool overnight. Enjoy with ice if desired.

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HOTDATEMILK

Ingredients for 0,5 liter


4 dried dates (unsweetened, non-sulphurized)
HOTDATEMILK 10 min
500ml milk (low fat)
1 cinnamon stick or teaspoon cinnamon Dried dates are ideally suitable immediately before or after a workout to supply
1 vanilla pod or teaspoon ground vanilla yourself with quickly available carbohydrates, as the dates have a high level of
1 pinch of grated nutmeg natural sugar. They also satisfy appetite for sweets, saturate very fast and include a
wide range of minerals.

The important thing is to choose dates, which are not sweetened additionally. The
date milk is therefore perfect to reheat after a workout in the cold and to supply
your muscles quickly with glycogen, so that you soon will be fit again for your next
training session. A combination with protein-rich foods is optimal.

Preparation

1.Put milk in a high pot, heat up carefully, stir occasionally.


2. Remove date seeds if necessary, cut into small pieces.
3. Scrape out vanilla pod if necessary.
4. Add chopped dates, cinnamon stick or powder, vanilla and grated nutmeg to
the milk, bring slowly to a boil while stirring.
5. Reduce heat and let milk simmer for about 5 minutes, stir occasionally.
6. Take milk off the stove and puree with a blender or immersion blender until
creamy.

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