Foods and diet

At every meal

• Chicken breast — lean protein for every day
• Turkey — fillet and mince, pairs easily with vegetables
• Lean beef — red meat as a source of iron and protein
• Lean pork — tenderloin and loin instead of fatty cuts
• Cod, pollock, tuna — light protein, quick to cook
• Salmon, mackerel, sardines — protein together with healthy fats
• Eggs and egg white — a whole egg or the white on its own
• Cottage cheese — slow protein, convenient in the evening
• Greek yoghurt and kefir — protein plus fermented dairy products
• Cheese and brined cheese — as a flavour addition, without excess
• Tofu, tempeh, edamame — plant protein for variety
• Lentils, chickpeas, beans, peas — plant protein together with carbohydrates and fibre
• Whey protein and casein — when ordinary food is not enough

Most of them around training

• Oatmeal — a breakfast staple, releases energy slowly
• Buckwheat — a simple everyday side dish
• Quinoa and bulgur — grains with a denser texture
• Brown rice — a side dish for lunch
• Potatoes and sweet potatoes — a filling carbohydrate, baked or boiled
• Durum wheat pasta — a lunch staple, important not to overcook
• Wholegrain bread — an addition to a meal, not a replacement
• Legumes — carbohydrates and plant protein in one
• Vegetables — broccoli, courgettes, tomatoes, cucumbers, peppers, cabbage — plate volume and fibre
• Herbs and leafy salads — spinach, rocket, parsley with any meal
• Fruit — apples, oranges, bananas — daily and preferably whole
• Berries — fresh or frozen, with cottage cheese and porridge
• Fast carbohydrates around training — rice, banana, honey, dried fruit before exercise and immediately after

Fats are a mandatory part of the diet, not something to cut out

• Olive oil and olives — the main fat for salads and cooking
• Avocado — a mild fat, convenient in salads
• Nuts — walnuts, almonds, cashews, pistachios — as an addition to meals
• Seeds — chia, flax, pumpkin — in porridge, yoghurt and salads
• Tahini and sesame — paste and seeds for sauces
• Sugar-free peanut butter — contains only peanuts and salt
• Oily fish — salmon, mackerel, sardines during the week
• Egg yolks — a whole egg, not only the white
• Cheese and butter — in moderation, as flavour rather than the basis of the diet
• Dark chocolate — as a dessert, without guilt and without replacing meals
• Coconut oil — for cooking and baking

How to use

These are orientations for the composition of the diet, not a menu or a portion plan. How much protein, fat and carbohydrate you need is calculated from your profile: sex, age, height, weight, activity and goal.