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5 quick recipes for footballers



As an amateur footballer, you don’t necessarily need a sophisticated plan that tells you how many carbohydrates, proteins and fats you need to put on your plate every day. But balanced Your diet should be fine.

Salads, fresh vegetable stir-fries and quick pasta dishes or porridge and muesli in the morning are ideal dishes for kickers. Because the ingredients can be changed according to your mood, taste and season. Here are 5 quick ideas for cooking:

1. Amaranth-KokosPorridge mit Mangomus

  • 80 g Amaranth
  • 240 ml coconut plant drink
  • 1 pinch each of cinnamon and cardamom
  • 1 Mango
  • 100g blueberries
  • 2 tablespoons coconut flakes
  • 2 tbsp hemp oil


  1. Place the amaranth in a small sieve and rinse thoroughly under cold running water. Drain well. Put the coconut plant drink together with a pinch of cinnamon and cardamom in a small pot and bring to the boil. Add the amaranth while stirring, bring to the boil again briefly, then continue to simmer over a low heat for about 15 minutes. Stir occasionally. After 15 minutes, remove from heat and let rest, covered, for 10 minutes.
  2. In the meantime, peel the mango, cut the flesh from the stone and roughly dice it. Place in a tall container and with the
    Puree finely and creamy with a hand blender. Wash and drain the blueberries. Roast the coconut flakes in a small coated pan without fat until golden brown.
  3. Stir hemp oil into the amaranth porridge and divide it into 2 bowls. Place the mango puree on one half of each and arrange the blueberries and coconut flakes in strips in the middle. Serve immediately.

Nutritional values ​​per serving
457 calories, 11g protein, 72g carbohydrates, 27g fat

2. Quinoa bowl with fennel and avocado

  • 1 small fennel bulb + fennel greens
  • 1 tbsp lemon juice
  • 1 tbsp olive oil + 1 tsp for frying
  • 75 g Quinoa (bunt)
  • 200 ml water
  • 1 Avocado
  • 50 g baby spinach
  • 2 tbsp pumpkin seeds
  • 150 g chicken breast fillet

For the dressing

  • 200 g Seidentofu
  • 2 El Tahin
  • tbsp lemon juice
  • 2 tbsp olive oil
  • Water, salt, pepper


  1. Halve the fennel lengthwise and cut out the stem in a wedge shape. Slice fennel into thin strips and wash. Wash the greens and chop finely. Put everything together with 1 tablespoon each of lemon juice and olive oil in a bowl and mix and let it steep for 10 minutes.
  2. Wash the quinoa under running water and drain. Bring to the boil in a small pot with 200 ml of water and a little salt and cook covered over medium heat for about 20 minutes. Stir occasionally. Turn off the stove and let the quinoa sit for another 10 minutes, then fluff it up with a fork.
  3. Halve the avocado and remove the pit, scoop the flesh out of the peel with a spoon and cut crosswise into thin slices. Also wash the spinach and drain well. Roast the pumpkin seeds in a small non-stick pan over medium heat until lightly browned. Remove from heat and allow to cool, then chop roughly.
  4. In the same pan, heat 1 teaspoon of olive oil. Wash the chicken breast fillet under cold water, pat dry, then cut into strips. Fry vigorously all over in the hot pan and season with a little salt and pepper. To make the dressing, place the silken tofu in a bowl and mash with a fork. Add tahini, lemon juice, olive oil and a small splash of water and stir until smooth. Season with salt and pepper.
  5. Divide the quinoa between 2 bowls and serve with the fennel, the seared chicken breast fillet, the avocado and the spinach. Add the dressing and finally sprinkle the roasted pumpkin seeds on top.

Nutritional values ​​per serving
784 calories, 40g protein, 35g carbohydrates, 56g fat

3. Asian after-work noodle pan

  • 150 g wide flat rice noodles
  • 300 g mixed vegetables, e.g. E.g. carrots, spring onions, broccoli, frozen peas, mushrooms
  • 1 THE Sesamöl
  • 1 clove of garlic
  • 4 tbsp peanut butter (100% peanut)
  • 1 tbsp light soy sauce
  • 1 teaspoon Sriracha (optional/substitute ½ teaspoon chili flakes)
  • 1 tsp maple syrup
  • 1 tbsp lemon juice
  • 100 ml water

Optional addition/topping:

  • fried shrimp or tofu
  • roasted and chopped peanuts (unsalted)
  • sesame


  1. Cook the pasta according to the package instructions. Then drain and allow to drain.
  2. Wash and clean the vegetables and cut them into bite-sized pieces. Heat sesame oil in a wok or large pan and fry the vegetables vigorously for 3-4 minutes. Peel the garlic and press it with the flat side of a large knife. Add to the vegetables and fry for 1-2 minutes.
  3. Process peanut butter, soy sauce, Sriracha (optional), maple syrup, lemon juice and water in a blender or with a hand blender to form a creamy sauce. If the sauce seems too thick, add a little more water.
  4. Add the noodles and the sauce to the vegetables in the wok. Mix everything well, divide between 2 plates and serve immediately.
  5. Serve with fried shrimp, tofu, chopped peanuts or sesame seeds if desired.

Nutritional values ​​per serving
645 calories, 21g protein, 88g carbohydrates, 27g fat

4. Oriental vegetable stir-fry

  • 300g cauliflower
  • 2 tsp mild curry powder
  • 1 small onion
  • 1 clove of garlic
  • 1 piece of ginger (approx. 2 cm)
  • 2 carrots
  • 1 Zucchini
  • 1 tbsp coconut oil
  • 100 g frozen peas
  • ½ bunch of coriander


  1. Preheat the oven to 200 degrees top/bottom heat. Wash and clean the cauliflower and divide it into florets, then chop it very finely with a large knife. Mix the cauliflower with 2 teaspoons of mild curry powder, place on a baking tray lined with baking paper and spread evenly. Cook in the preheated oven on the second rack from the top for about 20 minutes. Stir once in between.
  2. Peel and finely chop the onion and garlic, peel and grate the ginger. Peel carrots, wash and clean zucchini. Cut both into bite-sized pieces.
  3. Heat the coconut oil in a large pan. Sauté the onion, garlic and ginger for 2 minutes, then add the carrots, zucchini and peas and fry for 3-4 minutes. Add the cauliflower rice and stir in, adding a dash of water if necessary. Season generously with salt and pepper.
  4. Wash the coriander and shake dry, pick off the leaves and chop roughly. Sprinkle over the vegetable pan before serving.

Nutritional values ​​per serving
173 calories, 11g protein, 16g carbohydrates, 7g fat

5. Crispy crackers

  • 60 g wholemeal spelled flour
  • 50 g flaxseed, ground
  • 50 g Sesame
  • 50 g sunflower seeds
  • 1 THE Chiasamen
  • ½ tsp sea salt
  • 1 teaspoon herbs of Provence
  • 1 tbsp olive oil
  • 200 ml water


  1. Preheat the oven to 200 degrees top/bottom heat.
  2. Place all ingredients in a large bowl and mix with a spoon until smooth.
  3. Line a baking tray with baking paper. Pour the mixture on top and smooth it out as thinly as possible with a spatula or spoon.
  4. Bake in the preheated oven on the second rack from the top for 25-30 minutes. After about 5 minutes of baking, cut the crispbread into the desired shape with a knife, then finish baking. Alternatively, break the crispbread into pieces after baking.
  5. Allow to cool completely before consumption. Store dry.
  6. 6. Tip: Delicious with herb quark or hearty spreads!

Nutritional values ​​per crispbread
1133 calories, 46g protein, 49g carbohydrates, 85g fat


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