NUTRITION GUIDE YOUnited

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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!

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