Plan de nutrición

Nutrición deportiva

Trote suave

Plan de comida mediterránea 2500 kcal

Breakfast: Tomato bread salad with pesto dressing

Bread salad ingredients:

  • 70 g baguette, cut into cubes
  • 200 g tomato, cut into pieces of about 2,5 cm
  • 50 g feta cheese, crumbled
  • 10 ml olive oil
  • 30 g red onion cut into rings
  • Basil leaves

Ingredients Dressing

  • 10 ml olive oil
  • ¼ chopped red chilies
  • 5 g red pesto
  • 5 g red wine vinegar
  • salt and pepper Add:
  • 50 g baguette
  • 2 fresh figs


Soak the bread cubes in olive oil and then fry until golden brown. Then let it cool down. 


Soak the bread cubes in olive oil and then fry until golden brown. Then let it cool down. Dressing preparation: heat oil and sweat chili peppers, add pesto and vinegar. Mix the dressing ingredients with a fork and season with salt and pepper. Mix bread cubes with diced tomatoes, onion rings and feta. Sprinkle salad with basil and add dressing. Baguette and figs are served with the salad.

Lunch: Cold cucumber soup, chicken breast fillet with honey glaze and feta cheese served with young potatoes with lemon and olives

Potatoes with lemon and olives:

Ingredients cucumber soup:

  • 150 g cucumber
  • 80 g yogurt 10% fat
  • 80 ml warm chicken stock
  • 30 g chopped walnut kernels
  • 5 g dill

Ingredients Chicken breast fillet with goat cheese:

  • 150 g chicken breast (without skin)
  • 200 g sweet peppers in strips (100 g red and 100 g yellow)
  • 30 g soft goat cheese
  • 30 g red onions, cut into thick rings
  • 5 ml olive oil
  • 5 g light honey
  • Thyme, paprika powder
  • Cocktail skewer

Ingredients young potatoes:

  • 200 g small young potatoes
  • 20 g green olives, pitted and quartered
  • ½ Garlic clove, sliced
  • 10 ml olive oil
  • ½ Lemon


Soup: Peel cucumber, dice finely. Whisk yogurt with warm stock, garlic and dill. Stir in cucumber cubes, season with salt and pepper. Chill for at least four hours. Stir in chopped walnuts before serving.

Chicken breast: Cut a pocket into the chicken breast, fill it with goat cheese and thyme stalks. Close the pocket with cocktail sticks. Put the fillets on a baking tray, coat with honey and season with salt, pepper, paprika powder. In the oven with the grill function (highest stand) cook until golden brown. Mix paprika strips and onion rings with olive oil and roast in a pan. With thyme and season with paprika powder.


Squeeze lemon and mix the potatoes with lemon juice, garlic and olive oil. Season with salt and pepper. Put them on a baking tray and cook for about 30 minutes until they are golden brown. Spread the olives over it just before serving.

Dinner: Lamb and vegetable souvlaki with yogurt sauce

Ingredients: Souvlaki

  • 180 g lamb fillet
  • 75 g green peppers
  • 75 g courgette
  • 20 ml olive oil
  • Juice of a ½ lemon
  • 2 pearl onions
  • Garlic clove, crushed
  • 5 g fresh oregano
  • 2 bay leaves
  • 60 g rice (gross weight)

Ingredients Tzatziki:

  • 50 g fresh cucumber
  • 80 g yogurt 3,5 % fat
  • garlic, dill, salt and pepper


  • 150 ml dry red wine


Make a marinade from lemon juice, oil, garlic, oregano, salt and pepper. Cut the meat into 4 cm cubes and place in marinade, leave to marinate overnight (at least for 8 hours). Cut the peppers and zucchini into 3 cm pieces. Then dice the lamb, peppers. Lay the zucchini, pearl onions and bay leaf alternately on two oiled metal skewers and place them on a greased fat pan and grill the skewers for 10 to 15 minutes in the oven until everything is cooked. Turn frequently and brush with marinade. Prepare Tzatziki from the given ingredients. Serve souvlaki with rice and tzatziki.

Serve with 150 ml red wine.

Nutrient composition of the daily meal plan:

2498 kcal; 140 g protein, 193 g carbohydrates, 117 g fat

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