/ 01
Cucumber mint water
Hydration · not an energy boost500 ml water, 4–5 cucumber slices, a few mint leaves.
Wash ingredients, add to water and let infuse briefly. Provides fluid, with almost no energy.
02 / NUTRITION
Good food.
Real energy.
Affordable ingredients, simple recipes and homemade drinks. Nutrition that fits real life.
BUILD YOUR FOUNDATION
Eat a variety.
Keep it simple.
Vegetables, fruit, whole grains, pulses and suitable protein sources add variety to your plate. Rapeseed or olive oil complements a meal. Supplements are not a requirement.
Your everyday kitchen
15 RECIPESAmounts make one large or two smaller portions. Adjust for appetite, needs and tolerance. Protein and calorie totals depend on the products used.
15 recipes
01Power Scrambled Eggs with Oats
Ingredients
2–3 eggs, 40–50 g oats, 100 g low-fat cottage cheese or skyr, handful of spinach or peppers, a little oil, salt, pepper, optional cheese
Method
Let oats soak or cook briefly with water/milk. Whisk eggs and scramble in a pan, add vegetables. Stir in cottage cheese or serve on the side.
02Chicken Rice Stir-Fry
Ingredients
150–180 g chicken breast, 60–70 g rice (dry), 1 onion, seasonal vegetables (peppers, broccoli, carrots), soy sauce, oil, spices
Method
Cook the rice. Slice and fry the chicken, add onion and vegetables. Season with soy sauce and spices. Mix in the rice.
03Tuna Pasta with Cottage Cheese Sauce
Ingredients
80–100 g pasta, 1 can tuna (in water), 100–150 g low-fat cottage cheese, 1 tsp mustard, onion or spring onion, spices, optional cucumber
Method
Cook the pasta. Drain the tuna and mix with cottage cheese, mustard and spices. Pour over the pasta and add onion. Very cheap and filling.
04Lentil Curry with Egg
Ingredients
80 g red lentils, 1 can chopped or passata tomatoes, 1 onion, curry powder, garlic, 1–2 eggs, some rice or bread
Method
Sauté onion and garlic, add lentils and tomatoes, season with curry and cook until soft. Fry or poach the egg(s) and add. Serve with rice or bread.
05Skyr Bowl with Oats and Berries
Ingredients
200–250 g skyr or low-fat cottage cheese, 40 g oats, handful of berries (fresh or frozen), 1 tsp honey or banana, optional nuts
Method
Put everything in a bowl and mix. Ideal as breakfast or post-workout.
06Fried Minced Meat with Potatoes
Ingredients
150 g lean minced meat, 2–3 medium potatoes, 1 onion, pickle or coleslaw, oil, salt, pepper, paprika
Method
Boil or fry the potatoes. Fry the minced meat with onion and season. Serve with potatoes and a tangy side.
07Omelette with Vegetables and Cheese
Ingredients
3 eggs, handful of vegetables (peppers, zucchini, spinach, mushrooms), 30–40 g cheese, a little milk or water, oil, spices
Method
Whisk the eggs. Briefly fry the vegetables, pour the egg mixture over, add cheese and let it set. Versatile and fast.
08Chickpea Salad with Tuna
Ingredients
1 can chickpeas, 1 can tuna, 1 tomato, ½ cucumber, onion, olive oil, lemon, salt, pepper, optional feta
Method
Drain everything, chop and mix. No cooking needed. Ideal for warm days or a quick dinner.
09Porridge with Egg and Cottage Cheese
Ingredients
50–60 g oats, 150 ml milk or water, 1 egg, 100 g low-fat cottage cheese, cinnamon, banana or berries
Method
Cook the oats. Stir in the egg (it will set) or fry it separately. Add cottage cheese and fruit. Very filling and cheap.
10Wraps with Chicken and Vegetables
Ingredients
1–2 large tortillas, 120–150 g chicken (leftovers or fresh), lettuce, tomato, cucumber, yogurt or cottage cheese as sauce, spices
Method
Season and cook the chicken or use leftovers. Fill the wrap with everything. Fast and portable.
11Potato-Vegetable Pan with Egg
Ingredients
2–3 potatoes, vegetables of choice, 2 eggs, onion, oil, herbs, salt, pepper
Method
Dice and fry the potatoes, add vegetables and onion. At the end stir in the eggs or top with fried eggs. Hearty and cheap.
12Fish Fillet with Rice and Broccoli
Ingredients
150 g fish fillet (pangasius, plaice or frozen fish), 60 g rice, 150 g broccoli, lemon, oil, spices
Method
Cook rice and broccoli. Cook the fish in a pan or oven and season with lemon. Simple and high in protein.
13Bean Stew with Sausage or Egg
Ingredients
1 can white beans or kidney beans, 1 can tomatoes, 1 onion, 1–2 sausages (or 2 eggs), spices, optional potato
Method
Sauté the onion, add beans and tomatoes, season and simmer. Add sausage or egg. Very filling and budget-friendly.
14Cottage Cheese Potatoes with Flaxseed Oil
Ingredients
200–250 g low-fat cottage cheese, 2–3 boiled potatoes, 1–2 tsp flaxseed oil, chives or herbs, salt, pepper
Method
Boil the potatoes, mix the cottage cheese with oil and herbs. A classic, extremely cheap and high in protein.
15Pasta with Tuna-Tomato Sauce
Ingredients
80–100 g pasta, 1 can tuna, 1 can chopped tomatoes, 1 onion, garlic, oregano, oil, optional chili
Method
Sauté onion and garlic, add tomatoes and tuna, season and simmer briefly. Pour over the pasta. Always a crowd-pleaser.
Mix your own. Fuel your day.
Water for thirst, shakes for extra nutrients. Energy means calories from food, not a guaranteed performance boost. Seasonal produce, tap water and store brands help keep costs down.
/ 02
Iced fruit tea
Budget-friendly · caffeine-free depending on tea500 ml unsweetened fruit tea, optional lemon.
Brew with boiling water following package instructions, cool and serve chilled. No sugar needed.
/ 03
Light apple spritzer
1 part juice : 3 parts water125 ml apple juice + 375 ml water.
Mix using still or sparkling water. Supplies some carbohydrate energy; not a complete electrolyte replacement.
/ 04
Banana oat shake
Energy from food250 ml milk or unsweetened soy drink, 1 banana, 30 g oats, water as needed.
Blend until smooth. Carbohydrates provide energy; milk or soy adds protein. A small meal, not a routine thirst quencher.
/ 05
Berry skyr drink
Protein · a snack150 g skyr, 100 g berries, 150–200 ml water, optional banana.
Prepare berries according to the package, blend and drink fresh. Skyr supplies protein. For a plant-based version, choose protein-rich soy yogurt and compare labels.
/ 06
Cocoa oat milk shake
Satisfying · no protein powder250 ml milk or soy drink, 1 tsp unsweetened cocoa, 20 g oats, ½ banana.
Blend and enjoy as a simple post-workout snack. Cocoa contains small, variable amounts of caffeine; no added energy booster needed.
Drink for the situation
DGE gives around 1.5 litres of drinks as an everyday guide; heat and exercise increase needs. This is not a rigid daily target. Follow individual medical advice if your fluid intake is restricted.
More energy without caffeine pressure
Water is usually a good starting point for ordinary workouts. Add a snack or shake when extra energy is useful. Caffeine is optional; protect your sleep and tolerance. Avoid homemade high-dose stimulant mixes.
Your shopping list
Choose 3–4 dishes first. This starter list is a shopping aid; see each recipe for exact amounts. Checking items saves your selection only on this device.