Breakfast:
oatmeal (with jam /almonds/dried fruit/honey)
porridge
muesli
cereal
fruit
yoghurt
eggs
omelette (with cheese and ham/ vegetables)
smoothies
boller
rugbrod
rice with jam
oatmeal (with jam /almonds/dried fruit/honey)
porridge
muesli
cereal
fruit
yoghurt
eggs
omelette (with cheese and ham/ vegetables)
smoothies
boller
rugbrod
rice with jam
Before training snack:
Breakfast cereal with low fat milk and fruit
Porridge
with low fat milk and juice
Pan cakes
with syrup
Toast with
honey/jam
Spaghetti
and tomato sauce with low fat
Baked
potato with corn
Müsli bar
and banana
Bun or
sandwich with banana and honey
Fresh
fruit salad with low fat yoghurt
Smoothie
After
training: (amounts calculated for a 60-kg person)
2 bananas, 300g yoghurt
1 bun with ham and cheese + 1 fruit
1 bun with ham and cheese + 1 bun with jam
1 bun with 1 boiled egg + fruit/ almonds
2 big glasses of juice + 1 glas milk
2 glasses of fruit/berry yoghurt
2 bananas, 300g yoghurt
1 bun with ham and cheese + 1 fruit
1 bun with ham and cheese + 1 bun with jam
1 bun with 1 boiled egg + fruit/ almonds
2 big glasses of juice + 1 glas milk
2 glasses of fruit/berry yoghurt
Lunch/Dinner
-Stews (take different vegetables, clean and cut, put into a pot with little water, steam until ready to eat; you can add some lean meat or beans, or eat with rugbrod and ham)
-Purees (take vegetables, clean and boil soft, smash; can add some cream cheese and eat with for example lean meat/fish/beans/walnuts or whatever you like)
-Soups (usually start by heating a little oil in a bottom of a pot, add onion, carrots and meat/fish if they’re going to be in the soup, heat for a short time. Add all other cleaned and cut vegetables and boiling water, and a bouillon cube)
-Vegetables in the oven: heat oven to 200-250 degrees, clean and cut vegetables, add meat if want to, put in a form, add some oil+water+spices mix or egg+milk+spices(+water+oil)and cook until ready to eat.
-Vegetables on a pan (very good with for example celery, pepper fruit, carrots, champignons): put some oil on the pan, cut vegetables and champignons into small slices/pieces, heat on the pan until warm and cooked. Eat with f ex bread and lean cooked meat.
-Easy bean-tomato sauce: put very little water on a pan, heat up, add cut onions and tomatoes (maybe also some aubergine or squash or whatever you’d like) and beans, let it cook for about 5 minutes on medium heat. Eat just by itself, with salad or with pasta/rice
-Pasta salad: boil pasta, clean and cut whatever you want in your salad (for example pepperfruit, onion, egg, broccoli, cucumber, tomato etc), some meat if want to ( f ex kylling i stimler), mix together.
-Instead of pasta, use rice/couscous/lentils/legumes in pastasalad and get a whole new meal
-Sauces: take a pan, heat some onion (if want to) and meat/mushrooms fast until nice and brown, add about 1-2 spoonfuls of flour to the middle of the pan, move around until brown, add milk and spices, heat until boiling.
-Tacos/rolls – buy tortilla wraps, if want to, heat up in the oven, fill with whatever you like (for example cold ones with cream cheese, iceberg salad, cucumber and ham/salmon(laks); or warms with beans, onion, tomatoes, fried hakket oksekod, cheese)
- Liver/fish files/other meat with boiled potatoes and steamed carrots/cauliflower/broccoli etc
-Stews (take different vegetables, clean and cut, put into a pot with little water, steam until ready to eat; you can add some lean meat or beans, or eat with rugbrod and ham)
-Purees (take vegetables, clean and boil soft, smash; can add some cream cheese and eat with for example lean meat/fish/beans/walnuts or whatever you like)
-Soups (usually start by heating a little oil in a bottom of a pot, add onion, carrots and meat/fish if they’re going to be in the soup, heat for a short time. Add all other cleaned and cut vegetables and boiling water, and a bouillon cube)
-Vegetables in the oven: heat oven to 200-250 degrees, clean and cut vegetables, add meat if want to, put in a form, add some oil+water+spices mix or egg+milk+spices(+water+oil)and cook until ready to eat.
-Vegetables on a pan (very good with for example celery, pepper fruit, carrots, champignons): put some oil on the pan, cut vegetables and champignons into small slices/pieces, heat on the pan until warm and cooked. Eat with f ex bread and lean cooked meat.
-Easy bean-tomato sauce: put very little water on a pan, heat up, add cut onions and tomatoes (maybe also some aubergine or squash or whatever you’d like) and beans, let it cook for about 5 minutes on medium heat. Eat just by itself, with salad or with pasta/rice
-Pasta salad: boil pasta, clean and cut whatever you want in your salad (for example pepperfruit, onion, egg, broccoli, cucumber, tomato etc), some meat if want to ( f ex kylling i stimler), mix together.
-Instead of pasta, use rice/couscous/lentils/legumes in pastasalad and get a whole new meal
-Sauces: take a pan, heat some onion (if want to) and meat/mushrooms fast until nice and brown, add about 1-2 spoonfuls of flour to the middle of the pan, move around until brown, add milk and spices, heat until boiling.
-Tacos/rolls – buy tortilla wraps, if want to, heat up in the oven, fill with whatever you like (for example cold ones with cream cheese, iceberg salad, cucumber and ham/salmon(laks); or warms with beans, onion, tomatoes, fried hakket oksekod, cheese)
- Liver/fish files/other meat with boiled potatoes and steamed carrots/cauliflower/broccoli etc
Salads
-Fruit salad J -so good and suitable as a dessert
-Carrot – pineapple salad: buy conserved pineapple pieces and put together with revet carrots.
-Rejer salad – peas (buy f ex frozen, boil for 1-3 minutes, cool down), onion, cucumber/tomato, + whatever you like, rejer (buy f ex frozen, melt in water, drain), dill + natural yoghurt if you like.
-Beetroot (can buy conserved from shop and just eat)
-Pickles (can buy from shop and just eat)
In general if you make salads, get creative – just add together different things you like. Use things you usually don’t put into salads like eggs, dried fruits, almonds, seeds and so on. Test and experiment to find out what you like J.
-Fruit salad J -so good and suitable as a dessert
-Carrot – pineapple salad: buy conserved pineapple pieces and put together with revet carrots.
-Rejer salad – peas (buy f ex frozen, boil for 1-3 minutes, cool down), onion, cucumber/tomato, + whatever you like, rejer (buy f ex frozen, melt in water, drain), dill + natural yoghurt if you like.
-Beetroot (can buy conserved from shop and just eat)
-Pickles (can buy from shop and just eat)
In general if you make salads, get creative – just add together different things you like. Use things you usually don’t put into salads like eggs, dried fruits, almonds, seeds and so on. Test and experiment to find out what you like J.
Sweet
things
-berries, dried and fresh fruits (try melon, watermelon, oranges etcetc)
-yoghurt (fruit and berry yoghurts, natural yoghurt with berries/fruit pieces)
-smoothies
-bread with honey
-muesli bars/ raw bites (raw bites from Simon, muesli bars 8stk 9dkk in Lidl)
- roasted havegryn (heat on pan with a little oil and sugar – very easy, cheap and good)
-ryebread dessert – take pieces of dried ryebread (rasp), jam, and natural yoghurt (can add little bit of sugar), put into glasses/bowls like 1 layer of rasp, 1 jam, 1 yoghurt and so on until the glasses are full, keep in fridge for a while and eat J.
-chocolate cake, a healthier version (1 dase bönner (not in tomato sauce :D); 3 eggs; 1,25dl sugar; ¾ dase kakopulver; saft+skal af 0,5 apelsin (if you like apelsin), 40g 70% mörkt chokolade(melted), 1tsk bagepulver, 1tsk instant kaffe (not very important), 1 tsk vaniliepulver. Blend alle ingridienserne uden chokoladen – den skal tilföj til sidst. Bag i en lille bageform m bagepapir ved 175 degrees varmluft i 35-40 min.
-berries, dried and fresh fruits (try melon, watermelon, oranges etcetc)
-yoghurt (fruit and berry yoghurts, natural yoghurt with berries/fruit pieces)
-smoothies
-bread with honey
-muesli bars/ raw bites (raw bites from Simon, muesli bars 8stk 9dkk in Lidl)
- roasted havegryn (heat on pan with a little oil and sugar – very easy, cheap and good)
-ryebread dessert – take pieces of dried ryebread (rasp), jam, and natural yoghurt (can add little bit of sugar), put into glasses/bowls like 1 layer of rasp, 1 jam, 1 yoghurt and so on until the glasses are full, keep in fridge for a while and eat J.
-chocolate cake, a healthier version (1 dase bönner (not in tomato sauce :D); 3 eggs; 1,25dl sugar; ¾ dase kakopulver; saft+skal af 0,5 apelsin (if you like apelsin), 40g 70% mörkt chokolade(melted), 1tsk bagepulver, 1tsk instant kaffe (not very important), 1 tsk vaniliepulver. Blend alle ingridienserne uden chokoladen – den skal tilföj til sidst. Bag i en lille bageform m bagepapir ved 175 degrees varmluft i 35-40 min.
Snacks:
pieces of vegetables (like raw pepperfruit, celery, carrots, tomatoes, cucumber, etc etc)
fruits – fresh or dried
nuts and seeds
sundried tomatoes
berries
beans (for example take large pieces of celery and pepper fruit and use them as spoons to eat beans in tomato sauce)
crisp bread
rice cakes
popcorn (make at home with little or no fat and salt)
pieces of vegetables (like raw pepperfruit, celery, carrots, tomatoes, cucumber, etc etc)
fruits – fresh or dried
nuts and seeds
sundried tomatoes
berries
beans (for example take large pieces of celery and pepper fruit and use them as spoons to eat beans in tomato sauce)
crisp bread
rice cakes
popcorn (make at home with little or no fat and salt)
Dip vegetables in dip made of natural yoghurt
and spices like pepper, dild, petersell and other good spices J.
Drinks:
WATER,
milk,
yoghurt,
juice,
tea,
coffee,
chocolate milk,
diet soda
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