Category Archives: Fitness meals

Protein rich breakfasts 1. Smoothies

To keep your testosteron level high and your insulin level low and your blood sugar balanced, you have to eat protein.

Within an hour after you woke up, have a protein rich breakfast.

You can use protein powders, there are a lot. Flavoured or unflavoured.

I don’t really like those products, who knows how they were produced.

I prefer natural ingredients, like eggs, whole milk, real fruits.

In this post I will give you a few ideas.

Protein smoothies

To provide 30 -35 g protein

Chocolate smoothie

6-8 egg whites

100 ml milk

2-3 tbsp unsweetened cocoa powder

1 tbsp xilitol

In a protein shaker mix the ingredients and mix with a stick blender until smooth.

Vanilla smoothie

6-8 egg whites

150 ml milk

1-2 tsp vanilla syrup or extract

Banana vanilla smoothie

1/2 – 1 ripe banana

6-8 egg whites

150 ml milk

1-2 tsp vanilla syrup


Banana is usually green on the shelves of the store. And I don’t like green bananas as well as I don’t like bananas every day.

So, what to do? I keep them in a brown paper bag on the kitchen counter with tomatoes and apples. They will make each other ripe in a few days.

I peel them, cut them in slices, in a plastic box in the freezer they will rest until I use them.

Forest fruits smoothie

6-8 egg whites

150 ml milk

1/2 cup frizen fruits

1 tbsp xilitol

Avocado smoothie

6-8 egg whites

150 ml milk

1/2 avocado

1 tbsp xilitol

Pomegranate blackberry smoothie

Pomegranate is a very good antioxidant.

8 egg whites

150 ml milk

1/4 cup pomegranate syrup

150 ml blackberry, frozen

xilitol to your liking


And so on …..

You can combine cocoa powder with banana, avocado.

Once in a week I have chocolate smoothie with wholewheat flakes or with oatmeal.



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Chicken teriyaki



1 chicken breast cut into stripes or cubes

1/2 onion sliced

1 cup mushrooms sliced

Salt and black pepper

1 tbsp oil to fry

Teriyaki sauce

125 ml Soy sauce

125 ml water

3 tbsp light brown sugar

3 tbsp honey

1 tbsp ginger-garlic paste

1 tbsp vinegar

1 tbsp cornstarch


Cut the chicken breast into half horizontally and cut 1 inch pieces.

Season with salt and black pepper. Heat oil in a pan and fry the chicken pieces until white.

Prepare the sauce

Sautée the onion slices  on 1 tbsp oil, the mushrooms and cook for a few minutes. Add the chicken and fry for an additional minute.

Mix the ingredients of the sauce, add to the  chicken and cook on medium heat until thick.

Serve on 60 g white rice or with konjac noodles.


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Breaded chicken breast slice Alpine style


Diversity is very important.

You don’t diet to lose weight, no.

You are trying to live a new, different life style.

How to make a lunch? Protein, carbs, fats? How much from each?

For lunch you have to take (in other words you have to eat) 35 % of your daily nutrient needs.

How much is your daily calorie goal?

Your macro goal? Proteins 40%, carbs 30%, fats 30%.

Roughly for lunch you have to eat 0,7 g protein per body kilogram.



1 chicken breasts cut horizontally, it is two slices, pounded slightly

Sour cream

Shredded cheese

2 eggs, beaten



Salt and black pepper

Season the fillets with salt and black pepper.

Bread the fillets and shallow fry in hot oil.

When it’s golden brown, dry on kitchen paper.

Spread sour cream on each fillet and scatter shredded cheese over it.

Arrange on a plate, serve with steamed or grilled vegetables.



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Avocado mozzarella salad with grilled cherry tomatos


This salad or snack is not a special one, except the roasted cherry tomatos.

It was only an idea to roast the tomatos, I didn’t know what to expect.

But it was a good idea!

If you spray the halved cherry tomatos with olive oil, season with salt and black pepper and place under the grill for 3-5 minutes, it will give you a sweet contrast to the mozzarella.

I liked it!







Rocket or baby spinach

Salt and black pepper

Olive oil

Lemon juice

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Grilled black pepper chicken tikka with broccoli and quick ranch dressing


This is a very fast lunch or dinner.

It takes only 10 minutes under the grill to get it done.

If you prepare your marination job well ahead, this will save you time when you’re very hungry.


2 chicken breasts cut into one inch pieces

For the marinade

3 tbsp yoghurt

1 tbsp ginger garlic paste

1 green chili chopped

1 tbsp lemon juice

Salt and black pepper

1/4 tsp ground cardamom

Sugar as your taste


Mix the ingredients of the marinade and with a stick blender make a smooth purée.

Cut the chicken into one inch pieces, and mix with the marinade.

Cover and leave it in the fridge until usage.

Start your stopwatch!

Turn on your grill.

Soak four wooden skewers in water.

Take the box of your marinated chicken out of the fridge. Thread 3-4 pieces on two skewers. The skewers must shape a V, the same shape, when you have your pair of chopsticks in your hand when you eat chinese.

For twenty grams of protein use one breast, for more, use two.

What would you like to eat with this black pepper flavoured chicken?

Broccoli, or green beans?

It’s very easy to prepare broccoli bites in microwave oven in 3 minutes. Put as many florets of broccoli into a small plastic box, close and place it into your oven for 3 minutes on 75%.

When the grill is ready, put the skewers over a small tray and place under the grill for 5 minutes on each side.

The micro has just rung the bell, take out the broccoli, open the box carefully (beware of the steam!!!) and scatter with coarse sea salt.

If you like, add a small bowl of 0% fat yoghurt dressing to your broccoli.

Or, if you have bought tzatziki in your fridge, use it!

You find a few yoghurt dressings here.


Turn the skewers for the next 5 minutes.

Prepare the yoghurt dressing.

1 tbsp 0 % fat yoghurt

1 tsp mayonnaise

salt, black pepper

1/2 tsp vinegar

1/4 tsp garlic powder

1-2 tbsp chopped chives, mint or parsley

Second ring; your chicken is ready. Take out and leave it until you finish the dressing.

Mix the ingredients of the dressing, there you are!

Serve. Pull the chicken tikkas from the skewers, scatter with crushed black pepper, arrange on a plate with the broccoli and the dressing.

Pinot Gris, Chardonnay or Gewürztraminer will be the best wine with it!



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Broccoli, walnut & mango salad (An antioxidant salad)


I like broccoli. It is a very good antioxidant, detoxificant, helps to keep the healthy conditions of your kidney.

The nutrients of broccoli are very important. It contains calcium, potassium, iron, zinc, magnesium, vitamins, protein, carbohydrates, etc.

Broccoli may help prevent cancer, anti-aging, helpful in preventing infections.

Walnut is an antioxidant as well as broccoli.


Dried mango   IMG_20160306_224027

Broccoli florets






Cover dried mango with water for 30 minutes.

Microwave the broccoli for 3 minutes on medium.

Glaze the walnuts.

Bring water to the boil in a good size pan and boil the walnuts for 1 minute. Drain onto a kitchen towel, dry them then transfer them on the caster sugar to coat them. Heat 1 inch oil in a pan and fry the walnuts until golden. It happens very fast! Transfer the walnuts onto oiled baking paper in one layer. When it is cold enough, chop into smaller pieces as you like.

Make the dressing: mix olive oil with vinegar or lemon juice, sugar, salt and black pepper.

Drain the mango slices, discard the water. Cut the mango into smaller pieces.

Mix the dry ingredients and the dressing together.


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