Recepty snadno

Before training

Pre-workout food should provide energy, not send you into a “coma”.
Here are light breakfasts, snacks and lunches that work well 1–3 hours before exercise.
Less heavy fat, more quality carbohydrates and a sensible portion of protein.
Suitable for strength training, running and group classes.

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about 30 minutes

Cornbread – a quick American one‑bowl side

Quick one‑bowl cornbread. Soft, slightly sweet and ready in 30 minutes as a side for chili or soup.

approx. 20 minutes

Summer salad of peppers and tomatoes with onion

Quick summer salad of fresh peppers, tomatoes, onion and a simple vinegar dressing.

approx. 20 minutes

Lamb’s lettuce salad with egg, radishes and mustard dressing

Fresh lamb's lettuce salad with hard-boiled eggs, crunchy radishes and a simple mustard dressing.

about 30 minutes

Mashed potatoes with spring onion and butter

A simple potato side with butter, spring onion, and a coarser texture. Ready from a few ingredients in under 30 minutes.

approx. 10 minutes

Overnight oats with apple and cinnamon

Simple overnight oats with grated apple, yogurt and cinnamon. In the morning just stir and your breakfast is ready.

approx. 25 minutes

Couscous salad with vegetables and Balkan cheese to go

Quick couscous salad with fresh vegetables, lemon dressing and Balkan cheese. Keeps in a box until the next day.

approx. 15 minutes

Pickled hermelín in a jar with onion and spices

Homemade pickled hermelín with onion, garlic, paprika and spices. Just layer in a jar and let it rest.

approx. 20 minutes

Yogurt dip with cucumber, garlic and dill

A light yogurt dip with grated cucumber, garlic and dill. It goes well with grilled food, roasted potatoes and vegetables.

approx. 10 minutes

Garlic and parsley shrimp – quick skillet in 10 minutes

Juicy shrimp with garlic, lemon and parsley from one pan. A quick main course with no complicated prep.

about 60 minutes

Chicken drumsticks with honey and garlic from one baking dish

Juicy chicken drumsticks with potatoes in a honey-garlic sauce. Everything is baked together in one dish.

approx. 25 minutes

Beef with garlic – simple slices with rice

Tender slices of beef in garlic with an easy pan sauce and rice. A classic main dish without complicated prep.

approx. 40 minutes

Lentil salad with roasted vegetables and mustard dressing

Hearty lentil salad made from canned lentils, roasted vegetables and a simple mustard dressing. Good served warm or cold.

approx. 10 minutes

Bean spread with garlic and smoked paprika

Quick bean spread from a can, garlic and smoked paprika. Ready in 10 minutes with no cooking.

approx. 15 minutes

Chickpea salad with cucumber, tomatoes and yogurt dressing

A fresh chickpea salad from a can, crunchy vegetables and a light yogurt dressing. Ready in 15 minutes with no cooking.

approx. 20 min

Chia pudding with yogurt and raspberries, no added sugar

Creamy chia pudding with yogurt and raspberries without added sugar. Prepare it the night before and just take it from the fridge in the morning.

25 min.

Trout in Butter with Caraway and Lemon (Czech Style)

Trout in butter with caraway and lemon – a quick Czech-style pan fish ready in half an hour. Tender flesh, fragrant butter with caraway, and bright lemon make a simple but delicious lunch or dinner that goes well with potatoes or a salad.

25 min.

Protein pancakes with quark and fruit

Protein pancakes with quark and fruit – a café-style breakfast you can have ready in minutes at home. Oats, protein, quark and fruit provide a hefty dose of protein, so the pancakes will keep you full all morning while still giving you a relaxed, sweet breakfast.

10 min.

Ginger shot for immunity

Homemade ginger shot for immunity made from fresh ginger, lemon and honey. A quick, strong and simple no-cook recipe, ready in minutes even in a small kitchen.

Before training

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