Nutrition plan

Sports nutrition


Mediterranean Meal Plan

Breakfast: bruschetta, melon with ham and cheese skewers with walnuts Ingredients Bruschetta * 2 slices of brown bread 50 g each * 100 g mozzarella * 170 g tomato * 1 tsp olive oil * 1 teaspoon balsamic vinegar * Basil leaves
## Ingredients melon and cheese skewers with ham:* 150 g melons (Galia or net melon) * 20 g Parma ham * 40 g creamy blue cheese * 20 g walnuts * Skewers
**Preparation:**Toast the brown bread, cover with slices of tomato, mozzarella and basil leaves. With oil and vinegar drizzle. Cut 2 large slices from melon, cover with ham. Slice the cheese, cover with walnut kernel and wrap with ham. Fix everything with skewers.
Lunch: Mediterranean roasted vegetables with potato wedges Ingredients:
* 80 g semi-fermented potatoes, in wedges * 50 g aubergine, in cubes * 50 g zucchini, sliced * 50 g sweet pepper yellow, in strips * 30 g cherry tomatoes * 30 g red onion, in rings * 30 g cream cheese cream stage * 1/2 teaspoon liquid honey * ½ tsp paprika powder * ½ tsp Parsley chopped * 120 g baguette
## For the marinade:* 1 tsp olive oil * 1 tsp lemon juice * 1 tablespoon white wine * ¼ tsp sugar * 1 tsp basil, chopped * ½ tsp rosemary, chopped * ½ tsp thyme, chopped * Some paprika powder
### Preparation:For the marinade, mix all ingredients evenly in a bowl. Pour the marinade over half-fermented potato wedges, aubergine, onion, bell pepper and courgette and mix. Place the vegetables on a baking tray and cook for about 30 minutes, turning several times. Add tomatoes in the last 5 minutes. Mix cream cheese with honey and paprika powder and add them to the vegetables. 
Dinner: Fish puttanesca with rice and bean salad Fish ingredients: * 1 white fish fillet of 180 g * 100 g tomato * 80 g rice (gross weight) * 40 ml white wine to deglaze * 20 g anchovy fillet finely chopped * 30 g green olives in slices * 1 tablespoon tomato paste * 1 tsp olive oil * 1/2 clove of garlic * 2 tsp onion, chopped * ½ tsp tarragon * salt, pepper * Aluminium foil
## Ingredients Bean salad:* 100 g white beans (flageolet beans) drained, from the tin * 70 g pear with red skin, cut into slices * 20 g Parma ham, cut into strips * 20 g walnuts, coarsely chopped * 1 tablespoon of lemon juice * 1 tablespoon of olive oil * 1 tsp basil, chopped * salt, pepper
## Drink:150 ml red wine
Preparation: Bean salad: For the dressing, puree oil and basil in a food processor, then add lemon juice and mix again. Mix pear slices with ham and beans, season to taste with salt and pepper and sprinkle with walnuts. Then pour the dressing over them. Fish:Peel the tomatoes. Sauté the onions and garlic in olive oil. Add tarragon, tomato paste, pour wine over it. Add anchovies, olives and tomatoes and cook until the tomatoes fall apart. Put the fish fillet in tin foil and cover with sauce. Close the foil and cook the fish in the oven for 25 minutes. Cook the rice. Serve fish with rice. Bean salad and a glass of red wine to go well together with it.
Nutrient composition daily schedule: 2499 kcal; 110 g protein, 244 g carbohydrates, 103 g fat #interesting #men #women #male #female #unisex #20-35 #35-50 #50 #beginner #intermediate #advanced #loseweight #gainmass #gainbodymass #stayinshape #getfit

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