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Fitness food: Keep fit with delicious dishes
No matter whether you like doing yoga, attending sports classes or working out on the ergometer at home: To train properlyit is important that your body has sufficient energy. You can do this, for example, with sensibly composed fitness food for example.
Delicious fitness dishes are rich in protein and therefore also support muscle building in a natural way. Tofu, for example, provides an extra portion of protein, while crunchy vegetables can boost your vitamin levels. We give you tips, how to eat a balanced fitness meal usually is composed of and inspire you also with tasty recipe ideas. If you often no time to cook we have also have a solution for you.
These nutrients should be included in fitness food
If you exercise regularly, you should make sure you have a a balanced diet pay attention, that supports you in achieving your training goals. That's why you need a well thought-out composition of your fitness food.
The following nutrients are typical components of fitness meals:
- ProteinsProtein is one of the most important components of muscles. When they are stressed during sport, the cell nuclei produce protein, which is then stored in the body. In simple terms, this causes the muscle to grow. So if you are focusing on building muscle, you need to make sure your protein intake is high enough.
- CarbohydratesCarbohydrates provide your body with sufficient energy. For example, if you have strenuous training sessions ahead of you, it can be an advantage if your fitness food contains carbohydrates. Would you like lose weightyou should make sure that the proportion of carbohydrates is not too high.
- FatsThey not only ensure that your body can utilize the important fat-soluble vitamins (A, D, E, K), they are also, just like carbohydrates, an important source of energy. A distinction is made between saturated, monounsaturated and polyunsaturated fatty acids. Balanced fitness meals generally contain mainly the latter, as they play a key role in vitamin absorption.
- MineralsThey fulfill important functions in the body. These include, for example, calcium, magnesium, zinc and iron. Calcium is primarily known for its influence on bone density, while magnesium is important for muscle contraction. Zinc is involved in muscle building and ensures an optimal oxygen supply within the muscles. Inhaled oxygen is transported to them as quickly as possible thanks to iron. This mineral is an essential component of our red blood cells.
We understand that it difficult, especially at the beginning to give yourself a to put together a healthy fitness meal. To make it easier for you, we have put together some great recipes for you, which you can cook directly or use as inspiration inspiration. If you don't have time or don't feel like spending a long time in the kitchen, you can simply order healthy fitness food. The vegan bowls from LiveFresh for example, are low carb and high protein and can be prepared in less than 9 minutes.
Recipe-Inspo: Delicious fitness dishes
Balanced fitness meals should have a a high proportion of proteins and contain healthy fats. This will not only help you lose weight, but also give you enough energy to complete your training.
Tips and recipes for delicious fitness dishes for lunch and dinner
- Vegan chicken teriyaki with sugar snap peasFor a low carb version, simply replace the basmati rice with cauliflower rice. If you can't find or don't like a vegan chicken alternative, you can use conventional chicken or tofu instead.
- Vegetarian Beet carpaccio with rocket and goat's cheese and walnut topping: If you prefer vegan dishes, you can replace the goat's cheese with a plant-based alternative.
- Vegan low carb wraps with couscous and black beans: If you don't have black beans at home, simply use kidney beans instead.
- Vegan avocado spaghettiIf you want to follow a low-carb diet, it's best to replace the spaghetti with pasta made from lentils or peas.
- Vegan summer rolls with cucumber and carrots
- Vegan lentil and broccoli curry with cashew nuts
- Vegan glass noodle salad with sugar snaps and tomatoes
- Vegan cucumber sushi with rocket and avocado
All of these meals for lunch and dinner contain healthy fats and are low in calories. Feel free to swap out individual ingredients and change the recipes according to your preferences. Quinoa, vegetables and pulses such as chickpeas, for example, are always a good addition to the diet. The sweet potato is suitable as substitute for the white potatoas it contains a lot of fiber, minerals and vitamins and doesn't spike your blood sugar levels as quickly. For example, prepare yourself a delicious Baked sweet potato with vegetables and yogurt sauce!
Are you still standing at the beginning of your fitness journeyyou can with our calorie calculator Your calculate your personal calorie requirementto take this into account when preparing your meals.
Recipe ideas for a delicious breakfast and great fitness snacks
- Vegan banana pancakes with natural sweetener from banana, agave syrup and date syrup
- Frozen Yoghurt Barks: For a vegan version, use soy or coconut yogurt, for example.
- Vegan muesli bars with rolled oats, nuts and cranberries
- Vegan apple and cinnamon porridge with oat drink: If you prefer, you can also reduce the amount of oat drink and increase the amount of water.
- Vegan baked oats with berries and peanut butter
- Healthy potato potato chips in 5 minutes
- Vegan energy balls with dates, raspberries and coconut flakes
- Vegan low sugar cookies with bananas and cashew butter
Basically suitable for breakfast and snack recipes with a high proportion of protein very well to support your training. Foods such as eggs, salmon, low-fat quark, nuts, seeds, kernels and avocados contain protein and healthy fats. This makes them great ingredients for delicious fitness meals.
Did you know that you can you can also conjure up delicious desserts with avocados with avocados? For a vegan avocado chocolate mousse all you need is pitted and briefly soaked dates, a ripe avocado and two heaped tablespoons of cocoa powder. Blend everything for a few seconds on the highest setting until the mixture is creamy and then enjoy with fresh fruit and a nut topping.
Stressful everyday life? Order fitness food and still eat a balanced diet
Meetings, appointments or family activities: There's not always enough time to take care of a healthy diet to take care of a healthy diet. At LiveFresh you can easily order delicious fitness foodthat prepared in no time in no time at all:
- food cleanse: Our food cleanse supports you in losing weight and consists of various meals for the breakfast, lunch and dinnersupplemented by snacks. It is Low carb and high protein and provides a long-lasting feeling of satiety. As all-round carefree package a comprehensive guide is included to guide and accompany you. During the food cleanse you can do sports without further ado. It may be that you have to stop training due to the calorie deficitthat you eat during the cure.
- juice cleanseEspecially if you are still the beginning of your fitness training it is a good idea to think about your diet in advance. With the LiveFresh juice cleanse you can reset your body and your get to know your hunger & satiety. Also here is a comprehensive guide which accompanies you through the cure. The individual juices replace solid food during this time. However, you can of course also use them without a cure and incorporate them into your day from time to time.
- Vegan bowlsThe vegan bowls from LiveFresh are healthy dishesthat you can easily integrate into your stressful everyday life. A bowl contains only approx. 400kcal and is in under 9 minutes ready prepared. Choose between delicious varieties such as Exotic, Fajita or Ras El Hanout and nourish yourself Low carb - high protein.
Both the food cleanse as well as the juice cleanse and our bowls are 100% vegan and rich in protein. For example, use our Exotic Bowl as a filling for wraps or bell pepper halves. On our blog you will find a quick and easy recipe: Healthy stuffed bell pepper halves.
Whether you want to prepare tasty fitness dishes yourself or prefer to order your fitness food: With our tips you now know, what is important in the composition and ingredients. Be inspired by our recipe ideas and create wonderful dishes that support your fitness training and provide your body with important nutrients at the same time.
Frequently asked questions about fitness food:
What should I eat when I do fitness?
To be able to train properlyyou should make sure that your meals contain a a sufficiently high protein content so that you can build muscle, for example. The more frequently and intensively you train, the higher your requirement. You can meet this through the eating eggs, fish, lean meat, tofu or pulses to cover it.
Carbohydrates are also part of a healthy diet and provide your body with energy. Here it is best to take Wholemeal products, rice or pasta to you. However, if you want to lose weight, the proportion of carbohydrates should not be too high.
Healthy fats round off a balanced fitness meal. Monounsaturated and polyunsaturated fatty acids are, for example in avocados, nuts, rapeseed or linseed oil included. Also fishincluding salmon, contains valuable omega-3 fatty acids.
Which substances are important for building muscle?
If you want to build muscle, your meals should contain Proteins and carbohydrates in your meals. Protein for example, is a component of your muscles and ensures that the muscle grows. Carbohydrates can increase your Increase your performance and endurance and provide your muscles with the energy they need to grow. Minerals such as iron, calcium and zinc also play an important role in muscle building. All this is rounded off by the addition of healthy fats.
Can I build muscle despite low carb fitness food?
Sure, you can build muscle despite a low carb diet. The low carb food cleanse from LiveFresh for example, is designed so that you can lose weight without losing muscle. The well thought-out composition of the dishes makes it possible. It is sufficient fat and protein which is essential for building muscle. This guarantees you have enough energy for your training.
What should I eat straight after fitness training?
An ideal post-workout meal includes both protein and carbohydrates. Look for foods that are as fresh and easy to digest as possible.
The following dishes are suitable after a strenuous training session, for example:
- Yoghurt with fruit
- Sweet potatoes with a filling of vegetables and low-fat quark
- Protein shakes
- Scrambled eggs with tomatoes and peas
- Tempeh skewers with peanut butter dip
- Quinoa salad
Basically, the idea is that you after sport your replenish your energy levels. Fruit and vegetables, for example as sticks with a hummus dip, are great for this.
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Quick lunch: Simple recipe ideas
A hectic everyday life full of deadlines and obligations often leaves little time for elaborate meals. Lunch in particular is often neglected or replaced by quick, unhealthy snacks. But a balanced diet is important to maintain our maintain energy and keep us healthy. That is why we have for you simple recipe ideas for a quick lunch both vegan and vegetarian and, above all, healthy and delicious.
In this blog post we will show you some delicious disheswhich are in a few minutes prepare and provide you with important nutrients - whether at home, in the office or on the road. Let yourself be inspired and discover the variety of simple and time-saving recipe ideas for a quick lunch.
Fast food for the hectic everyday life
Fortunately, there are plenty of ways to prepare healthy and tasty meals even in the midst of the hustle and bustle. Through a good planning and the selection of simple recipes you can cook a quick meal in no time.
From quick salads and easy pasta dishes to delicious wraps and sandwiches, there are countless options that will satisfy the palate and at the same time take little time to prepare.. It is important to pay attention to balanced ingredients and to avoid ready-made products with many additives. With a few practical tips and tricks, the quick meal can be easily implemented in the hectic everyday life.
Don't want to go to the trouble of preparing food or picking out recipes? Then the LiveFresh Foodcure is just the right thing for you. It contains all the dishes you need throughout the day. And the best: The included vegan bowls Are prepared in less than 9 minutes.
Quick Lunch: Hot and easy recipe ideas
We often have little time, but still have the desire for a warm and delicious meal.. Fortunately, there are many simple recipes:
- Pasta dishes: Pasta is always a good option for a quick lunch. Cook your favorite pasta al dente and combine it with a simple sauce of tomatoes, vegetables or pesto. You can also add leftovers from the day before like roasted vegetables or chicken to add more flavor to the dish. How about vegan after work pasta, Asian noodles with tofu or Pasta with green asparagus?
- Wraps and sandwiches: These can be combined with a wide variety of ingredients. Why not try it with a Sushi Wrap or one of our Low Carb Wrap Variations.
- Soups and stews: Prepare a simple vegetable soup, a creamy Carrot soup or prepare a light stew. Prepping and freezing also works well to quickly reheat meals when needed.
- Skillet dishes: Sauté a colorful mixture of vegetables, meat or tofu in a skillet and season with your favorite spices. You can serve the dish with rice, quinoa or couscous. Why not try our vegan pumpkin vegetable pan.
- Salads: Here you will find a great recipe for a vegan feta saladwhich is perfect for Meal Prep. But salad doesn't always have to be cold. Add warm ingredients like grilled chicken, roasted shrimp or roasted vegetables to make your salad even more filling.
Tips for quick lunch dishes
We have some helpful tips for quick lunch dishes for you. From the planning, time-saving cooking methods and how to make the best use of leftovers. - you'll whip up a delicious and nutritious lunch in no time, without spending a lot of time and effort. Whether you're working, have kids, or just have a busy schedule, these tips will help you get through the stressful daily grind while still being able to healthy and delicious meals and enjoy healthy meals.
Meal Prep: preparing meals in advance
Preparing meals in advance, also known as Meal Prep, is a fantastic way to save time and ease your stressful daily routine. By preparing your Plan and prepare your meals for the week in advance., you can make sure you always have something healthy and delicious on hand when hunger strikes.
You can prepare different dishes, such as salads, pasta, or even stews, and make them store them in portions in containers in the refrigerator or freezer.. So you only need to worry about reheating and enjoy a nutritious lunch in no time.
Leftover utilization: Creative use of leftover ingredients
Instead of throwing away leftover ingredients, you can use them in creative ways in new dishes. This is not only sustainablebut also saves time and money. For example, you can make a soup out of leftover vegetables or create a colorful bowl out of cooked rice. Roasted meat or chicken can also be wonderfully recycled in wraps or salads. Let your imagination run wild and experiment with different combinations. You will be surprised, how tasty and versatile leftovers can be.
Quick cooking methods: Steam cooking, frying, grilling
When it comes to preparing quick lunchtime meals. certain cooking methods are particularly practical. Steam cooking is a healthy and time-saving method in which ingredients are gently cooked in steam. This preserves the nutrients are preserved and the food is prepared quickly and evenly. Another quick method is frying, in which you can cook meat, vegetables or tofu in a pan with a little oil with a little oil. Within a few minutes you get a delicious meal. And of course, grilling should not be forgotten. Whether on the grill outdoors or with a pan in the kitchen - the grilling gives your food a unique taste and is often particularly fast.
Frequently asked questions about quick lunch:
How can I prepare a quick lunch that is still healthy?
Making a quick lunch that is also healthy can be a real challenge. But with a few tips and tricks, you'll be able to make a nutritious meal in a short time.
- Plan & Meal Prep: Think about what you want to eat ahead of time. If necessary, you can prepare larger quantities of meals and freeze them in portions.
- One-Pot Dishes: Cook soups, stews or stir-fries where all ingredients are prepared in one pot or pan. This not only saves time when cooking, but also when washing up.
- Quick cooking methods: Use quick cooking methods such as steaming, frying or grilling to reduce preparation time.
- Healthy ingredients: Go for fresh vegetables, lean meats, fish or plant-based proteins like tofu and legumes. Combine ingredients with whole grains and add flavor and spice to your dish with herbs, spices, lemon juice or vinegar.
Experiment with different ingredients and recipes to Add variety to your meals. Remember that eating healthy doesn't always have to be complicated. often the simplest dishes are the best!
Are there any easy recipes for a quick lunch that are vegetarian or vegan?
Sure there are vegetarian and vegan recipesthat you can quickly prepare for lunch. Browse through our Blog and discover delicious recipe ideas - from vegan and vegetarian to low carb and high protein.
What ingredients should I always have on hand to prepare a quick lunch?
It is helpful to always have certain ingredients on hand. Here are some suggestions for a well-stocked pantry:
- Pasta: Different types of pasta such as spaghetti, penne or fusilli are versatile and cook quickly.
- Rice: Long grain rice, basmati rice or whole grain rice are ideal side dishes for many.
- Canned: Always have cans of beans, chickpeas, tomatoes and corn on hand. They are a good base for soups, stews or stir-fries.
- Spices and herbs: A selection of spices such as salt, bell pepper, paprika, curry powder and dried herbs can enhance the flavor of your dishes.
- Oils and vinegarsOlive oil, canola oil and vinegars such as balsamic and apple cider vinegar are important ingredients for salad dressings and frying.
- Broth: Always have vegetable broth on hand. It can serve as a base for soups or stews.
- Frozen vegetables: Frozen vegetables such as peas, broccoli or peppers are convenient and quick to prepare. Different varieties make a healthy side dish to many dishes.
With these basic ingredients in your pantry you can cook a variety of quick lunch dishes. Combine them with fresh vegetables, meats, or vegetarian protein alternatives to make balanced meals create.
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Tacos from the toaster
Whether sweet or savory, Wraps can be topped as desired and are prepared super fast. We'll show you how you can easily make your own wraps with a tasty filling and the right folding technique. Tacos from the toaster out of the toaster.
Preparation: 2 min.
Preparation: 10 min.
Total time: 10-15 min.
Cuisine/Origin: Regional
Ingredients (2 servings):
2 wraps
1 handful of Gouda/ Emmental cheese
½ avocado
1 LiveFresh Bowl - Exotic Style
Sriracha Sauce
Preparation:
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Prepare the LiveFresh Exotic Style Bowl according to package directions.
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Now cut the avocado in half, remove the pit and cut into slices
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Then place the cheese, avocado, Exotic Style Bowl and some Sriracha sauce on a wrap and wrap as shown in the recipe video.
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Finally, put the whole thing in the toaster and enjoy!
Nutritional values (per serving):
289kcal
38,4g carbohydrates
13,5g protein
9,8g fat
Recipe video:
@daskochduolivefresh Tacos from the toaster? 😍#gesunderezepte #rezeptideen #einfacherezepte #schnellerezepte #diet recipe ♬ som original - . ♬ ❦
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Sushi wrap
Do you ever feel like Sushi? Then you should definitely try this modern interpretation of the traditional sushi try it out! We show you how you can easily make the delicious Sushi Wrap can prepare.
Preparation: 2 min.
Preparation: 20 min.
Total time: 20-25 min.
Cuisine/Origin: Asian
Ingredients (1 serving):
Nori leaves
Cucumber
Avocado
Rice
1 LiveFresh Bowl - Exotic Style
Preparation:
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Prepare the rice and the Exotic Style Bowl according to the instructions on the package.
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In the meantime you can chop the cucumber and the avocado.
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Now cut the nori sheet in half in the middle
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Then cover a quarter of the nori sheet with rice, avocado, cucumber and the LiveFresh Exotic Style Bowl and fold three times.
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Finally, cut the wrap crosswise and serve with optional soy sauce.
- Enjoy your meal!
Nutritional values (per serving):
67,2kcal
7,8g carbohydrates
3,1g protein
2,9g fat
Recipe video:
@daskochduolivefresh How delicious is this please 😍♥️#rezeptideen #daskochduo #sushi #healthyrecipes #schnellerezepte #einfacherezepte #gesunderezepte ♬ Until I Found You - Stephen Sanchez
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Blueberry Chia Pudding
Blueberry Chia Pudding is a healthy and delicious pudding that is perfect for a quick breakfast or a snack. It is rich in fiber, protein and antioxidants that provide your body with energy and boost your metabolism.
Preparation: 2 min.
Preparation: 10 min.
Total time: 12 min.
Cuisine/Origin: Regional
Ingredients (1 serving):
2 tablespoons chia seeds
1/2 cup oat milk
4 pitted dates
200g fresh blueberries
1 scoop LiveFresh Proteinmix - vanilla (optional)
Yogurt for garnish
Preparation:
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Place the dates, blueberries and oat milk in a blender and blend until smooth. If the protein powder is used, it should also be added at this time
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Now add the chia seeds and stir well
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Then place the pudding in a bowl and refrigerate for at least 30 min. to allow the chia seeds to swell and create a pudding-like consistency
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Before serving, add a handful of fresh blueberries and garnish with yogurt if desired
Nutritional values (per serving):
255.7kcal
33,6g carbohydrates
6,1g protein
9g fat
Recipe video:
@daskochduolivefresh Delicious and healthy breakfast ♥️🤤 #rezeptideen #healthyrecipes #breakfast #chiapudding #chia #einfacherezepte #schnellerezepte ♬ Complicated (Beatgees Single Mix - Sped-Up Version) - Namika
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Cookie Dough Energy Balls
Do you want a delicious and healthy snack that is easy to prepare and gives you a quick energy boost energy boost? Then you should definitely try our Cookie Dough Energy Balls try them out!
Preparation: 2 min.
Preparation: 10 min.
Total time: 12 min.
Cuisine/origin: american
Ingredients (12 servings):
1 cup oatmeal
1 tablespoon almond paste
1 banana
1 handful walnuts
1 handful dates
1 scoop LiveFresh Proteinmix - vanilla
Chocolate drops dark
1 shot oat drink
Preparation:
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Cut the banana into small pieces and put them in a blender together with the walnuts, oatmeal, dates and protein powder. Mix everything until smooth
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If the mixture is too dry, you can add a dash of oat drink to create a malleable consistency.
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Now add the chocolate drops and stir them in
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Now form small balls from the mixture, about the size of a ping pong ball.
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Then place the balls in the refrigerator for about 30 minutes to let them firm up a bit.
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Let them taste!
Nutritional values (per ball):
32kcal
3,7g carbohydrates
1,6g protein
1,1g fat
Recipe video:
@daskochduolivefresh Cookie Dough Energy Balls 🤤♥️ #daskochduo #healthyfoodideas #schnellerezepte #einfacherezepte #healthyrecipes #gesunderezepte ♬ cupid - bae
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