Nutritional plan

nutritional plan female teamsporter

Example menu

Female: 65 kg, 170 cm and 25 years old

Total: 2505 kcal, 22 en% fat, 344g carbohydrates, 119g protein

Breakfast: 530 kcal, 72g carbohydrates, 26g protein

  • 1 slice of whole wheat bread with peanut butter 
  • 1 bowl of low-fat quark (150 ml) with 2 tablespoons muesli (20 g) and 3 tablespoons raisins (36 g)
  • 1 kiwi
  • Tea/coffee/water*

Snack: 157 kcal, 27g carbohydrates, 3g protein 

  • 1 mandarin
  • 1 whole wheat biscuit
  • 1 cappuccino
  • Tea/coffee/water*

Lunch: 538 kcal, 57g carbohydrates, 24g protein

  • 1 grilled whole wheat sandwich with 1 slice of cheese, 1 slice of ham and slices tomato
  • 1 slice whole wheat sandwich with hummus and a ½ avocado
  • 1 orange

Snack: 186 kcal, 33g carbohydrates, 8g protein

  • 1 bowl semi-skimmed yoghurt (150 ml) with 50g raspberries
  • 3 apricots in pieces with a teaspoon of honey 

Dinner: 524 kcal, 74g carbohydrates, 36g protein

  • 4 serving spoons couscous (240 g)
  • 80g grilled chicken
  • 1 small onion (100 g)
  • 1 serving spoon zucchini
  • 1 serving spoon carrot
  • 1 big tomato
  • 1 glove of garlic
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh basil, chopped
  • Tea/coffee/water*

During the training (1-2,5 hours): 218 kcal, 54g carbohydrates, 0g protein

  • 1 bottle (330 ml) high-energy sport drink



After training and before bedtime

339 kcal, 53g carbohydrates, 22g protein

  • Vifit Sport Recovery Drink, Guarana flavour (330 ml
  • 3 dried figs


*Coffee and tea are without milk and/or sugar