NUTRITION GUIDE YOUnited

YOUNITED
NUTRITIONGUIDE
PAVOL ŠAFRANKO

P
HEALTHY
ATHLETIC
V
A
O
STRONG
ACTIVE03 PEAR SMOOTHIE
FRESH
TOUGH
L
01 APPLE SMOOTHIE
02 BANANA SMOOTHIE
04 CEREAL
05 FRUIT BOWL
06 GREEN BOWL
07
08
09
10
11
12
13
14
15
16
17
18
19
BLUEBERRY PANCAKES
OMELET
TOFU BOWL
CHAMPION BOWL
STEAK BOWL
COUSCOUS WITH BEEF
CURRY
FISH FILET, RICE & SALAD
SALMON PASTA
SWEET POTATO DISH
LENTIL SALAD
POWER SALAD
COUSOUS SALAD

MAIN INGREDIENTS
BUYING LIST
Fruits:
Banana
Apple
Dates
Pears
Frozen Fruits
Raspberries
Blueberries
Nuts/Seeds:
Walnuts
Almonds
Chia seeds
Linseed
CasheAw
Oatmeal
Vegetables:
Paprikas
Courgettes
Chickpeas
Tomatoes
Onions
Carrots
Kales
Potatoes
Celeriac
Broccolis
Sweet Potatoes
Spinach
Avocado
Radishes
Mushrooms
Herbs:
Parsley
Basil
Mint
Oregano
Milk:
Normal Milk
Rice Milk
Coconut Milk
Almond Milk
Meat/Animal:
Beef
Tofu
Salmon
Welsh Catfish
Eggs
Drink 3-4 liters of still water per day
Use fresh ingredients
Create a formula for success:
Eat the meal, which is most effective
for you, before every match.
Use protein powder after each
workout
Listen to your gut! Find out which
meals treat your body best.

01. APPLE SMOOTHIE
MINUTES
10
DIFFICULTY
2/10
THE INGREDENTS :
1 apple
1 banana
100 ml coconut water
150 gr spinach
1/8 lemon
1 ts chia seeds

02. BANANA SMOOTHIE
MINUTES
10
DIFFICULTY
2/10
THE INGREDENTS :
2 swoosh chocolate protein powder
2 bananas
2 ts oatmeal
250 ml chocolate almond milk
1 ts almond Butter
1 ts agave syrup
1 ts chia seeds
6 icecubes
¼ ts cinnamon

03. PEAR SMOOTHIE 04. CEREAL
THE INGREDENTS :
THE INGREDENTS :
DIFFICULTY
2/10
MINUTES
10
500 ml water
1 banana
1 pear
1 ts ginger
1 swoosh protein powder
DIFFICULTY
2/10
MINUTES
10
gluten-free outmeal
1 bit crumbled chocolate 85%
½ t. crumbled ginger
5-10 Almonds
1t. chia seeds
½ t. cinnamon
¼ t. sea salt
¼ papaya
½ apple
1 swoosh protein powderrice milk

05. FRUIT BOWL
06. GREEN BOWL
THE INGREDENTS :
THE INGREDENTS :
DIFFICULTY
3/10
MINUTES
10
1 banana
150gr. deep-frozen fruits
250ml coconut milk
1T. chia seeds
100gr. gluten-free oatmeal
1 swoosh protein powder
Topping:
½ Banana
raspberries/blueberries/walnuts
cacao nips/coconut flakes
DIFFICULTY
3/10
MINUTES
10
150gr. frozen spinach
2 Bananas
1 avocado
200ml coconut milk
1T. chia seeds
1 slice ginger
Topping:
coconut flakes
raspberries
kiwi

07. BLUEBERRY PANCAKES
THE INGREDENTS :
120gr. buckwheat flour
3 swoosh protein powder
2t. baking powder
1t. cinnamon
½ t. grated nutmeg
1 banana
375ml water
100gr. Blueberries
90gr. cooked buckwheat
coconut oil
First mix the buckwheat flour, protein powder, baking
powder, cinnamon, and grated nutmeg together.
Mix the banana with the water, Afterwards add
the other ingredients from step one to the banana
and water and mix everything.
Afterwards mix the cooked buckwheat and the
blueberries in.
Bake the pancakes in coconut oil and boil over a low
fire. Use blueberries, ½ banana and sirup to garnish.

08. OMELET
THE INGREDENTS :
2 eggs
50ml normal milk
coconut oil
1 tomato
2-3 champignons
½ onion
pepper
sea salt
herbs (oregano)
Avocado bread as garnish
2-3 spelt bread
½ Avocado, 3 small tomatos
and arugula salad
on top of the bread
Fry onions with coconut oil for 5min., then add the
champignons. Stir the eggs with the milk and
add it to the pan with half of the tomato.
Season the omelet with pepper, sea salt, herbs
and olive oil.

09. TOFU BOWL
10. CHAMPION BOWL
THE INGREDENTS :
½ block smoked tofu
4 broccoli florets
½ Avocado
100gr. quinoa
olive oil, sea salt, pepper
½ chia seeds
Cook the quinoa as required and the broccoli florets
10-13 min. Fry the smoked tofu in coconut oil
(low-middle temperature). Cut the avocado in stripes and
flavour the bowl with olive oil, salt, pepper and chia seeds.
THE INGREDENTS :
1 sweet potato
100gr. broccoli
100gr. quinoa
100gr. kale (gehackt)
1 carrot
1 garlic clove
Cook the quinoa as required. Cut the sweet potatoes in
cubes, and fry them for 25min. in the stove with coconut oil.
Cook the broccoli florets 10-13 min. Fry the kale with garlic
and coconut oil for 1-2 minutes. Cut the carrot in stripes
flavour the bowl with sea salt, pepper, balsamico, olive oil
and lemon.

11. STEAK BOWL
12. COUSCOUS WITH BEEF
THE INGREDENTS :
100gr. paprika
300gr. beef steak
½ lettuce
5 radishes
2 eggs
2 potatoes
THE INGREDENTS :
50gr. Couscous
100gr. beef filet
1 canned tomatoes (300ml)
1 onion
handful gasil
2 carrots
¼ aubergine
1 carlic clove
cocunut oil
1t. agave syrup
2T. vegetable broth powder
Cook the potatoes for 20-30min cut the paprika
and radishes in pieces fry the beef steak with coconut
oil (low-middle temperature) cook the eggs in (1) .
Prepare the lettuce, flavour the bowl with sea salt,
pepper, balsamico, olive oil, cress and lemon.
Fry the onion and the vegetables in coconut oil for 5-8min.
Add the carlic clove, agave syrup and the vegetable
broth powder, canned tomatoes and the gasil to (1).
then fry the ingredients for 10-15min. Cook the couscous
for 5min. Fry the beef filet with coconut oil and let
it rest in the stove at 100°C. Flavour the food with
basil, olive oil, sea salt, pepper and chilli powder.

13. CURRY
14. FISH FILET WITH RICE & SALAD
THE INGREDENTS :
THE INGREDENTS :
100gr. Brown rice
½ onion
½ courgette
½ sweet pepper
½ can chickpeas
½ can coconut milk
2t. curry powder
1t. curcuma
1t. caraway
1t. cornstarch
Handful spinach
100gr. Brown rice
100gr. Wels catfish
¼t. Garlic powder
¼t. Onion powder
¼t. Paprika powder
¼t. Chili powder
¼t. Cayenne pepper
4 Broccoli florets
Cook the brown rice as instructed on the packaging.
Fry the onions 2-3 min. in coconut oil. Add the sweet
pepper and courgette to the rice for 4-5 min on low temp.
Add chickpeas, coconut milk, curry powder, cornstarch,
curcuma and caraway to the rice. Flavour the
curry with sea salt, pepper and spinach.
Cook the brown rice as instructed on the packaging.
Rub the fish with some olive oil and the herbs .
Add the broccoli florets to the rice and let it simmer for 10-
13 min. Fry the catfish for 4-5 min. Flavour the food with sea
salt, pepper, olive oil and dill.

15. SALMON PASTA
16. SWEET POTATO DISH
THE INGREDENTS :
100gr. Wholemeal pasta
100gr. Salmon filet
½ Courgette
½ Onion
Handful small tomatoes
1 T. Olive oil
20gr. Cream
30gr. Cream cheese
2-3 Basil leafs
THE INGREDENTS :
100 gr Quinoa
5 Block smoked tofu
½ Sweetpotato
2 ts. Curry paste
200 ml Coconut milk
2 Mushrooms
1 Onion
1t. Ginger
1 Garlic glove
2 T Tomato past
Handful parsley
Cut the salmon filet in pieces and fry them with olive oil .
Cut the vegetables in small pieces (courgette, onion,
tomatoes). Take the salmon filets out and fry the onions
with olive oil and add the cougette to the onions. Cook the
wholemeal pasta as instructed on the packaging. Add the
cream and cream cheese to the onions and cook for 5-10min.
Add the tomatoes, basil leafs and the salmon filet to the
sauce and flavour the food with sea salt, pepper & olive oil.
Cook the quinoa as instructed on the packaging.
Cut sweetpotato, onion and mushromms in pieces. Fry
the potato in coconut oil for 15min. (middle temperature)
Add ginger, chopped garlic glove, curry paste, tomato paste
and coconut milk to the potato for 15min (low temperature)
Fry the smoked tofu with coconut oil. Flavour the food
with sea salt, pepper, olive oil and parsley.

17. LENTIL SALAD
THE INGREDENTS :
100gr. Lentils
½ Courgette
½ Tomato
3 Dried tomatoes
½ Paprika
Cook the lentlis as instructed on the packaging.
Cut the courgette and parika in pieces and fry
them with coconut oil for 5-10min. put (1) and (2)
together. Flavour the food with sea salt, pepper,
balsamic vinegar, olive oil and fresh parsley.

18. POWER SALAD
19. COUSCOUS SALAD
THE INGREDENTS :
Green salad
75gr. Quinoa
1 Avocado
Handful small tomatoes
50gr. chickpeas
1 beetroot
2 spelt bread slices
Dressing:
2T. Balsamic vinegar
2T. Olive oil
1 Pinch chili powder
1 Swoosh agave syrup
¼ Wrung lemon
THE INGREDENTS :
100gr. Couscous
½ Onion
½ Paprika
3 Small tomatoes
1 Avocado
Handful parsley
Cook the couscous with little water (200ml) for 5-10 min.
Cut the onion, paprika, avocado, tomatoes in pieces and
mix the vegetables with the couscous. Flavour the food
with olive oil, sea salt, pepper, lemon, parsley and mint.

NUTRITION PLAN
PAVOL ŠAFRANKO
BREAKFAST
MONDAY
Fruit
Bowl
TUESDAY
Cereal
with
Smoothie
WEDNES.
Omelet
THURSDAY
Cereal
with
Smoothie
FRIDAY
Green
Bowl
GAMEDAY
Gameday
SUNDAY
Pancakes
Coconut water
LUNCH
Coucous
with
beef
Champion
bowl
Fish filet
with rice
and salad
Sweet
potato
dish
Steak
bowl
Gameday Salmon
pasta
Nuts (walnuts, almonds, brazil nuts,
cashews)
Fruits
DINNER
Power
salad
Champion
bowl
Couscous
salad
Sweet
potato
dish
Lentils
salad
Gameday Salmon
pasta
Protein shakes
Protein bars

BEFORE: BLUEBERRY BOWL
Frozen blueberries
½ Frozen banana
Handful spinach
Coconut water 100ml
Topings:
Oatmeal
Coconut flakes
½ Pear
2 Dates
1t. Chia seeds
1 Bit crumbled chocolate 85%
IMMEDIATELY AFTER THE GAME:
GREEN SMOOTHIE ENERGY BAR
1 Small broccoli
1 Cucumber
200gr. Kale
1 Banana
2 Rods celeriac
¼ Lemon
4cm Fresh curcuma
2cm Fresh ginger
+ HANDFUL DATES
+ PROTEIN SHAKE
1 Banana
120gr. Dates
10gr. Amaranth
50gr. Walnuts
Sesame seeds
2t. Cinnamon
½t. Nutmeg
Sea salt
Mix all together an form
the mass to 10-12 bars
AFTER THE GAME AT HOME:
RICE WITH VEGETABLES
100gr. Brown Rice
200gr. chick peas
1 Can tomatoes
5 Mushrooms
1 Courgette
½ Onion
1T. Oregano
Coconut oil
1 Garlic clove
1T. Parsley
Cook brown rice and fry the onions, courgette and mushrooms in coconut
oil for 5min. Add garlic clove, can tomatoes, chick peas and olive
oil and cook it all for25-40min. Flavour the food with olive oil, oregano,
parsley, sea salt, pepper and lemon.

NUTRITIONGUIDE
Dear Pavol, feel free to contact us, if you have any questions
conerning the meals or any other nutritional questions!
We definitely love to hear your cooking experiences using
your personal YOUnited nutrition guide!