What do you eat in a day if you train gluten- and lactose-free?
Protein Porridge (Free-From)
- 60 g rolled oats
- 200 ml almond milk
- 150 g lm. Skyr / vegetable yogurt
- 1 medium banana
- 10 g walnuts + cinnamon
1. Cooking: Oats + milk in a saucepan, over medium heat for 4-5 minutes until creamy.
2. Boost: Remove from heat, stir in yogurt (this will make it rich in protein).
3. Topping: Slice the banana, sprinkle with nuts and cinnamon. Let stand for 2 minutes.
Mediterranean Chicken Quinoa Bowl
- 120 g chicken breast
- 60 g quinoa (dry)
- ½ zucchini + ½ bell pepper
- 1 tbsp olive oil
- Salt, pepper, garlic, lemon
1. Quinoa: Wash it! Cook it in 2x water for 12-15 minutes.
2. Protein: Slice chicken, season, and fry in a pan for 6-8 minutes (half a tablespoon of oil).
3. Vegetables: Sauté the vegetables in the same place.
4. Build: Layer everything in a bowl, drizzle with lemon and the remaining oil.
Egg-Avocado Salad + Sweet Potato
- 2 boiled eggs
- 1 small sweet potato
- ½ avocado
- Mixed salad mix
- 1 tsp olive oil, lemon
1. Baking: Dice sweet potatoes, bake at 180°C for 25 minutes (or airfryer for 15 minutes).
2. Cooking: Boil eggs until hard-boiled (8-9 minutes).
3. Mix: Mix together the salad, fries, eggs, and avocado.
4. Dressing: Olive oil + lemon juice + salt/pepper. Mix together carefully.