Nutritional plan

Nutritional Plan - female strengtH athlete

Example menu

Female: 70 kg, 170 cm and 35 year old

Total: 2399 kcal; 21% fat; 327g carbohydrates; 116g protein


Breakfast: 528 kcal, 85g carbohydrates, 19g protein

  • 1 bowl oatmeal (150 ml semi-skimmed milk) with blue berries, 1 banana and cinnamon
  • Whole wheat sandwich with fresh goat cheese and slices cucumber
  • 1 orange
  • Tea/coffee/water*


During training (45-75 minutes): 

  • Water


After the training: 217 kcal, 30g carbohydrates, 20g protein
  • Vifit Sport Recovery Shake, Strawberry Goji flavour (portion 35g & add: 250 ml water)
  • 1 bunch of white grapes
  • Tea/coffee/water*


Lunch: 571 kcal, 58g carbohydrates, 21g protein

Quinoa salad

  • 3 serving spoons quinoa (150 g)
  • 1 handful of nuts (25 g)
  • Seeds of a ½ pomegranate
  • 40 grams feta cheese
  • 60 grams cherry tomatoes
  • 1 grated carrot
  • 1 tablespoon of fresh parsley
  • 1 sprig of mint
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh coriander 
  • 1 tablespoon raisins 
  • Tea/coffee/water*

Snack: 284kcal, 51g carbohydrates, 5g protein

  • 1 slice of raisin bread with margarine
  • 3 dried dates
  • 1/2 pomegranate
  • grated carrots (20g)
  • 1 cappuccino
  • Tea/coffee/water*

Dinner: 504 kcal, 52g carbohydrates, 34g protein

  • 4 serving spoons whole wheat pasta)
  • 60 grams tuna, in oil (MSC certified)
  • 1 tomato
  • 1 paprika
  • 1 clove garlic (2 g)
  • 1 serving spoon fried onion (25 g)
  • 1 tablespoon capers (15 g)
  • Black olives (30 g)
  • Glass of Water

Before bedtime: 294 kcal, 52g carbohydrates, 16g protein

  • 1 bowl of semi-skimmed yoghurt (150 ml) with 2 tablespoons muesli,    2 tablespoons raisins and ½ spoon honey 
  • 1 mandarin
*Coffee and tea are without milk and/or sugar