ATHLETES NUTRITION
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INTRODUCTION The goal of this E-book is to show how a complete and healthy dish for athletes is distributed, and some practical recommendations to apply in the lunch and dinner buffet
How does it work? Below you will find some balanced food proposals that will be served at the lunch and dinner buffet from April 26 to May 2. In addition to the menu, at the bottom you will find other options to replace each food group, depending on your preferences, C
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Vegetables Carbohydrates Protein
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Monday
Lunch
Pumpkin cream
Oriental style noodles
Salmon
It can be replaced by:
Green salad / Salmorejo with hard-boiled egg Basmati Rice / Deluxe Potatoes with Tomato Veggie Tofu Stir-Fry / Pork tenderloin chops
Monday
dinner
Green beans with carrots
Rise
Grilled chicken
It can be replaced by:
Tomato and mozzarella cheese salad / Leek and potato cream / Pea with onion and broad beans Pasta
Baked cod with aubergine
Tuesday
Lunch
Green asparagus
Baked potato
Round beef with sauce
It can be replaced by:
Green salad / Green beans with carrots Rice / Spaghetti
Zucchini and onion omelette / Grilled squid with parsley
Tuesday
dinner
Grilled vegetables
Rise
Tilapia with slices of baked tomato
It can be replaced by:
Green salad / Baked artichokes
Vegetable pizza
Chicken strips
Wednesday
Lunch
Gazpacho
Spaghetti
Stuffed boiled egg
It can be replaced by:
Green salad
Basmati rice / Potato stew with mussels
Hake with green sauce and white asparagus / Baked chicken
Wednesday
dinner
Caprese salad
Pasta
Veal Milanese
It can be replaced by:
Vegetable Soup / Baked Broccoli
White rice
Potato omelette / Grilled cuttlefish
Thursday
Lunch
Vegetable Wok
Pasta
Meatballs
It can be replaced by:
Green salad / Green beans with potato and onion Paella with vegetables
Grilled salmon / Stewed lentils / Spiced tofu
Thursday
dinner
Vegetables cream
Rice noodles
Roasted chicken
It can be replaced by:
Lentil Salad / Sauteed Pumpkin, Zucchini, Ginger and Eggplant
Baked potatoes and zucchini Seitan sausages with tomato and cheese / Baked pork loin
Friday
Lunch
Broccoli with mushrooms
Fusilli
Chicken and vegetable Brochette
It can be replaced by:
Green salad / Vegetable cream
Rice
Steamed tilapia / Lentils with tomato and vegetable burger
Friday
dinner
Green salad
Dumpling
Mixed Sushi
It can be replaced by:
Vegetable Tempura
Spring roll / Rice
Grilled fish
Saturday
Lunch
Gazpacho
Vegetable lasagna
Cod with ratatouille
It can be replaced by:
Green salad / Vegetable cream with croutons Basmati rice Lentils sauteed with tofu / Turkey with vegetables
Saturday
dinner
Green salad Baked potato Grilled spiced tofu
It can be replaced by:
Rice salad
Spaghetti / Rice
Vegetable sausages / Hake with vegetables / Veal Fricandó
Sunday
Lunch
Peas with mushrooms and onion Vegetable and Parmesan risotto Baked chicken
It can be replaced by:
Green salad / Zucchini cream
Spaghetti
Lentil burger / Tuna
Sunday
dinner
Broccoli sauteed with cherrys Spaghetti
Fish with vegetables
It can be replaced by:
Tomato and mozzarella salad / Chard with carrot and peas Rice with black sesame Beef steak / Tofu with sauteed vegetables