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Nutrition Guide

Welcome to your new nutritional guide. Here you will find simple and delicious recipes based on balanced, natural, and health-benefiting foods. The goal is to provide you with easy-to-make options that complement your active lifestyle, helping you stay fit, improve your performance, and achieve your health goals effectively. Proper nutrition is essential for the proper functioning of the body, and this includes three essential macronutrients: proteins, carbohydrates, and calories. Proteins are crucial for muscle recovery and the development of new muscle tissue after exercise. Carbohydrates are the primary source of energy for your body, used to fuel your muscles and brain throughout the day, especially during exercise. You’ll find them in foods like fruits, vegetables, whole grains, and legumes. On the other hand, calories are the unit of measurement for energy derived from food. Carbohydrates, proteins, and fats provide calories, and it’s necessary to consume the right amount to maintain your energy and avoid imbalance. If you consume more calories than needed, you can gain weight, but if you consume fewer, your performance and recovery will be affected. In addition to these macronutrients, micronutrients (vitamins and minerals) are crucial for optimal body function. They help strengthen the immune system, optimize recovery, and improve physical performance. The recipes in this guide are designed to avoid the use of ultra-processed foods and focus on fresh, natural ingredients. We will also avoid refined carbohydrates, such as processed sugar and white flour, to ensure your body receives the best quality nutrients without alterations. Each recipe is designed to support your workouts and overall well-being, all while enjoying the pleasure of eating well. The guide will be updated regularly with new recipes and useful content to continue enjoying new options and tips.

Recipe Index

  1. 1. Grilled Chicken Salad with Avocado and Chickpeas
  2. 2. Grilled Salmon with Quinoa Salad and Asparagus
  3. 3. Turkey Tacos with Guacamole and Tomato Sauce
  4. 4. Chicken and Vegetable Stir Fry with Soy Sauce
  5. 5. Tuna Salad with Chickpeas and Spinach
  6. 6. Baked Tilapia with Roasted Vegetables and Mashed Potatoes
  7. 7. Beef with Peppers and Onions
  8. 8. Mexican Salsa Chicken Salad
  9. 9. Shrimp Tacos with Yogurt and Lemon Sauce
  10. 10. Tofu Salad with Cucumber and Tomato
  11. 11. Chicken Curry with Brown Rice
  12. 12. Chickpea Salad with Tuna and Spinach
  13. 13. Roast Chicken with Potatoes and Carrots
  14. 14. Grilled Salmon Fillet with Asparagus
  15. 15. Lemon Chicken Salad with Quinoa
  16. 16. Chicken Meatballs with Cauliflower Rice
  17. 17. Grilled Turkey with Sautéed Vegetables
  18. 18. Lentil Soup with Spinach
Grilled Chicken Salad with Avocado and Chickpeas

1. Grilled Chicken Salad with Avocado and Chickpeas

Ingredients:

  • 150 g of chicken breast
  • 1 ripe avocado
  • 1 cup of cooked chickpeas
  • 1 cucumber
  • 1 tomato
  • 2 cups of fresh spinach
  • Juice of 1 lemon
  • 1 tablespoon of extra virgin olive oil
  • Salt and pepper to taste

Instructions:

  1. Prepare the chicken: Preheat the grill or skillet over medium-high heat. Season the chicken breast with salt, pepper, and a drizzle of olive oil. Place the chicken on the grill and cook for 5-7 minutes on each side, or until fully cooked (the internal temperature should reach 75°C). Once cooked, remove and let it rest for 5 minutes before cutting it into thin strips.
  2. Prepare the salad: While the chicken is cooking, cut the avocado in half, remove the pit, and scoop out the flesh with a spoon. Cut the avocado into cubes. Wash and slice the cucumber and tomato into thin rounds.
  3. Assemble the salad: In a large bowl, combine the spinach, cooked chickpeas, avocado, cucumber, and tomato. Add the chicken strips on top of the vegetable mixture.
  4. Dress the salad: Squeeze the lemon juice over the salad, add the olive oil, salt, and pepper to taste. Toss well to ensure all ingredients are coated with the dressing.
  5. Serve: Serve immediately to enjoy the freshness and flavor of the ingredients.

Nutrition Facts (Per Serving):

  • Calories: 380 kcal
  • Protein: 35g
  • Fat: 20g
  • Carbohydrates: 15g
Grilled Salmon with Quinoa Salad and Asparagus

2. Grilled Salmon with Quinoa Salad and Asparagus

Ingredients:

  • 200 g of salmon fillet
  • 1 cup of quinoa
  • 1 cup of fresh asparagus
  • Juice of 1 lemon
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

Instructions:

  1. Cook the salmon: Preheat the grill over medium-high heat. Season the salmon fillet with salt, pepper, and a bit of lemon juice. Place the salmon on the grill, skin side down, and cook for 4-5 minutes on each side, or until fully cooked and it flakes easily with a fork.
  2. Prepare the quinoa: Rinse the quinoa under cold water to remove the bitter taste. Place it in a saucepan with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat and simmer for 15 minutes, or until the water is absorbed and the quinoa is tender. Let it sit for 5 minutes, then fluff with a fork.
  3. Cook the asparagus: Wash the asparagus and trim the tough ends. Heat a large skillet with a tablespoon of olive oil. Sauté the asparagus over medium heat for 5-7 minutes until tender but crisp. Season with salt and pepper.
  4. Assemble the plate: Serve the salmon over a bed of quinoa. Place the asparagus beside it and squeeze some lemon juice over the top.
  5. Serve: Enjoy this fresh and flavorful meal.

Nutrition Facts:

  • Proteins: 43 g
  • Carbohydrates: 40 g
  • Fats: 26 g
  • Calories: 550
Turkey Tacos with Guacamole and Tomato Sauce

3. Turkey Tacos with Guacamole and Tomato Sauce

Ingredients:

  • 150 g of turkey breast
  • 1 ripe avocado
  • 1 tomato
  • Juice of 1 lemon
  • 2 tablespoons of chopped fresh cilantro
  • 4 lettuce leaves
  • 1 teaspoon of cumin
  • Salt and pepper to taste

Instructions:

  1. Cook the turkey: Season the turkey breast with salt, pepper, and cumin. Cook in a skillet with a little olive oil over medium-high heat for 6-8 minutes on each side, or until fully cooked. Remove the turkey from the skillet and slice it into thin strips.
  2. Prepare the guacamole: Cut the avocado in half, remove the pit, and scoop out the flesh with a spoon. Place the avocado in a bowl and mash it with a fork. Add the chopped tomato, cilantro, and lemon juice. Season with salt and pepper to taste.
  3. Prepare the tacos: Wash the lettuce leaves and use them as "tortillas." Place the turkey strips on the lettuce leaves and top with a generous amount of guacamole.
  4. Serve: Serve the turkey tacos with guacamole as a fresh and light lunch option.

Nutrition Facts (Per Serving):

  • Calories: 280 kcal
  • Protein: 30g
  • Fat: 15g
  • Carbohydrates: 10g
Chicken and Vegetable Stir-Fry with Soy Sauce

4. Chicken and Vegetable Stir-Fry with Soy Sauce

Ingredients:

  • 150 g of chicken breast
  • 1 red bell pepper
  • 1 carrot
  • 1 cup of broccoli
  • 2 tablespoons of soy sauce
  • 1 teaspoon of sesame oil
  • Salt and pepper to taste

Instructions:

  1. Prepare the ingredients: Cut the chicken into thin strips. Wash and slice the bell pepper and carrot into thin strips. Separate the broccoli florets.
  2. Cook the chicken: Heat a large skillet or wok over medium-high heat and add the sesame oil. Add the chicken and cook for 5-7 minutes, or until browned and fully cooked.
  3. Add the vegetables: Add the bell pepper, carrot, and broccoli to the skillet with the chicken. Cook for 5-7 minutes, stirring constantly, until the vegetables are tender but still crisp.
  4. Add the soy sauce: Pour the soy sauce over the chicken and vegetables, stirring well to coat evenly. Cook for an additional 2 minutes.
  5. Serve: Serve the stir-fry hot with brown rice or quinoa if desired.

Nutrition Facts (Per Serving):

  • Calories: 320 kcal
  • Protein: 35g
  • Fat: 10g
  • Carbohydrates: 20g
Tuna Salad with Chickpeas and Spinach

5. Tuna Salad with Chickpeas and Spinach

Ingredients:

  • 1 can of tuna in water
  • 1 cup of cooked chickpeas
  • 2 cups of fresh spinach
  • 1 tomato
  • 1 cucumber
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

Instructions:

  1. Prepare the ingredients: Drain the tuna and place it in a large bowl. Wash and slice the tomato and cucumber into thin rounds.
  2. Mix the ingredients: In the same bowl, add the cooked chickpeas, spinach, tomato, and cucumber.
  3. Dress the salad: Pour the olive oil over the salad and season with salt and pepper to taste. Mix well to combine all the ingredients.
  4. Serve: Serve the salad immediately as a protein-packed and refreshing option.

Nutrition Facts (Per Serving):

  • Calories: 300 kcal
  • Protein: 25g
  • Fat: 15g
  • Carbohydrates: 20g
Baked Tilapia with Roasted Vegetables and Mashed Potatoes

6. Baked Tilapia with Roasted Vegetables and Mashed Potatoes

Ingredients:

  • 200 g tilapia fillet
  • 2 medium potatoes
  • 1 tablespoon butter
  • 1 teaspoon garlic powder
  • Juice of 1 lemon
  • ½ cup diced bell peppers (red, yellow, or green)
  • ½ cup zucchini, chopped
  • ½ cup cherry tomatoes, halved
  • 1 teaspoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Prepare the potatoes: Peel and chop the potatoes into small pieces. Boil them in salted water until soft (about 10-12 minutes). Drain and mash with butter, salt, and pepper.
  2. Roast the vegetables: Preheat the oven to 200°C (400°F). Toss bell peppers, zucchini, and cherry tomatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 15-20 minutes until tender.
  3. Prepare the tilapia: Place the fillet on a baking sheet. Season with lemon juice, garlic powder, salt, and pepper. Bake at 180°C (350°F) for 12-15 minutes or until the fish flakes easily.
  4. Serve: Plate the tilapia with mashed potatoes and roasted vegetables.

Nutrition Facts (Per Serving):

  • Calories: 360 kcal
  • Protein: 42g
  • Fat: 12g
  • Carbohydrates: 38g
Beef with Peppers and Onions

7. Beef with Peppers and Onions

Ingredients:

  • 200 g lean beef (such as tenderloin or sirloin)
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 red onion
  • 1 teaspoon cumin
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Prepare the beef: Cut the beef into thin strips. Season with salt, pepper, and cumin.
  2. Cut the vegetables: Wash and slice the peppers and onion into thin strips.
  3. Cook the beef: Heat a large skillet with 1 tablespoon of olive oil over medium-high heat. Cook the beef for 5-7 minutes, or until browned and cooked to your liking.
  4. Add the vegetables: Add the peppers and onion to the skillet with the beef. Cook for an additional 5 minutes, stirring constantly until the vegetables are tender.
  5. Serve: Serve the beef with peppers and onions, and accompany with a side of brown rice if desired.

Nutrition Facts (Per Serving):

  • Calories: 350 kcal
  • Protein: 40g
  • Fat: 12g
  • Carbohydrates: 20g
Mexican Salsa Chicken Salad

8. Mexican Salsa Chicken Salad

Ingredients:

  • 150 g chicken breast
  • 1 cup cherry tomatoes, halved
  • ¼ red onion, finely chopped
  • 1 jalapeño, finely diced (optional)
  • ¼ cup fresh cilantro, chopped
  • Juice of 1 lime
  • 1 teaspoon cumin
  • 1 teaspoon olive oil
  • 2 cups mixed lettuce
  • Salt and pepper to taste

Instructions:

  1. Cook the chicken: Season the chicken breast with salt, pepper, and cumin. Heat a pan with olive oil over medium-high heat and cook for 6-7 minutes on each side until fully cooked. Let it rest and shred it.
  2. Prepare the salsa: In a bowl, mix cherry tomatoes, red onion, jalapeño, cilantro, lime juice, salt, and pepper. Stir well.
  3. Assemble the salad: In a large bowl, combine mixed lettuce, shredded chicken, and fresh salsa. Toss everything together.
  4. Serve: Enjoy this vibrant and flavorful Mexican salsa chicken salad as a refreshing meal.

Nutrition Facts (Per Serving):

  • Calories: 280 kcal
  • Protein: 38g
  • Fat: 9g
  • Carbohydrates: 12g
Shrimp Tacos with Yogurt and Lemon Sauce

9. Shrimp Tacos with Yogurt and Lemon Sauce

Ingredients:

  • 200 g peeled and deveined shrimp
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1/2 cup plain Greek yogurt
  • Juice of 1 lemon
  • 4 small corn tortillas
  • Fresh cilantro, chopped
  • Salt and pepper to taste

Instructions:

  1. Cook the shrimp: In a large skillet, heat the olive oil over medium-high heat. Add the shrimp and season with garlic powder, chili powder, salt, and pepper. Cook for 2-3 minutes on each side until cooked through and pink.
  2. Make the sauce: In a small bowl, mix the Greek yogurt with lemon juice, salt, and pepper to taste. Mix well until the sauce is smooth.
  3. Assemble the tacos: Heat the corn tortillas in a skillet for 1-2 minutes on each side. Place the cooked shrimp on the tortillas and top with a spoonful of yogurt sauce.
  4. Serve: Sprinkle chopped fresh cilantro on top of the tacos and serve immediately.

Nutrition Facts (Per Serving):

  • Calories: 320 kcal
  • Protein: 35g
  • Fat: 10g
  • Carbohydrates: 28g
Tofu Salad with Cucumber and Tomato

10. Tofu Salad with Cucumber and Tomato

Ingredients:

  • 150 g firm tofu
  • 1 cucumber
  • 1 tomato
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste

Instructions:

  1. Prepare the tofu: Cut the tofu into small cubes and drain well to remove excess water.
  2. Cut the vegetables: Wash and slice the cucumber and tomato into thin slices.
  3. Mix the ingredients: In a large bowl, combine the tofu, cucumber, and tomato.
  4. Dress the salad: Drizzle olive oil and balsamic vinegar over the salad. Season with salt and pepper to taste.
  5. Serve: Serve the salad fresh, ideal for a light, protein-rich lunch.

Nutrition Facts (Per Serving):

  • Calories: 250 kcal
  • Protein: 12g
  • Fat: 18g
  • Carbohydrates: 10g
Chicken Curry with Brown Rice

11. Chicken Curry with Brown Rice

Ingredients:

  • 150 g chicken breast
  • 1 cup brown rice
  • 1/2 cup coconut milk
  • 1 teaspoon curry powder
  • 1 teaspoon grated fresh ginger
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Cook the rice: Cook the brown rice according to package instructions.
  2. Prepare the chicken: Cut the chicken into small pieces and season with salt, pepper, and curry powder.
  3. Cook the chicken: Heat olive oil in a large skillet over medium-high heat. Cook the chicken until browned on all sides.
  4. Add the coconut milk and ginger: Pour the coconut milk into the skillet with the chicken and add the grated ginger. Cook for 5-7 minutes, stirring occasionally, until the sauce thickens.
  5. Serve: Serve the chicken curry over brown rice.

Nutrition Facts (Per Serving):

  • Calories: 400 kcal
  • Protein: 35g
  • Fat: 15g
  • Carbohydrates: 40g
Chickpea Salad with Tuna and Spinach

12. Chickpea Salad with Tuna and Spinach

Ingredients:

  • 1 can of tuna in water (150 g)
  • 1/2 cup cooked chickpeas
  • 2 cups fresh spinach
  • 1/4 red onion
  • 1 tablespoon olive oil
  • Juice of 1/2 lemon
  • 1 teaspoon mustard
  • Salt and pepper to taste

Instructions:

  1. Prepare the ingredients: Open the can of tuna and drain it well. If using canned chickpeas, rinse them with water. Wash and dry the fresh spinach. Slice the red onion thinly.
  2. Make the salad: In a large bowl, mix the tuna, chickpeas, spinach, and red onion.
  3. Make the dressing: In a small bowl, mix the olive oil, lemon juice, mustard, salt, and pepper to taste. Whisk until the dressing is smooth.
  4. Dress the salad: Pour the dressing over the salad and mix well.
  5. Serve: Serve the fresh salad as a protein-rich option for lunch or dinner.

Nutrition Facts (Per Serving):

  • Calories: 350 kcal
  • Protein: 30g
  • Fat: 15g
  • Carbohydrates: 25g
Roast Chicken with Potatoes and Carrots

13. Roast Chicken with Potatoes and Carrots

Ingredients:

  • 150 g chicken breast
  • 2 medium potatoes
  • 2 carrots
  • 1 tablespoon olive oil
  • 1 teaspoon rosemary
  • 1 garlic clove, chopped
  • Salt and pepper to taste

Instructions:

  1. Prepare the vegetables: Peel the potatoes and carrots. Cut the potatoes into medium cubes and the carrots into thick slices.
  2. Season the chicken: Season the chicken breast with salt, pepper, rosemary, and chopped garlic. Let it rest while you prepare the vegetables.
  3. Roast the chicken and vegetables: Preheat the oven to 180°C (350°F). Place the potatoes and carrots on a baking sheet. Drizzle with olive oil, salt, and pepper. Place the chicken breast on top of the vegetables. Roast for 25-30 minutes, or until the chicken is fully cooked and the vegetables are tender.
  4. Serve: Serve the roasted chicken breast alongside the roasted potatoes and carrots.

Nutrition Facts (Per Serving):

  • Calories: 450 kcal
  • Protein: 35g
  • Fat: 15g
  • Carbohydrates: 40g
Grilled Salmon Fillet with Asparagus

14. GRILLED Salmon Fillet with Asparagus

Ingredients:

  • 200 g salmon fillet
  • 1 tablespoon olive oil
  • 1 teaspoon herbes de Provence
  • 1 cup asparagus
  • Juice of 1 lemon
  • Salt and pepper to taste

Instructions:

  1. Prepare the salmon: Season the salmon fillet with salt, pepper, and herbes de Provence. Drizzle with a tablespoon of olive oil.
  2. Cook the salmon: Preheat a grill or skillet over medium-high heat. Cook the salmon for 4-5 minutes on each side or until it is fully cooked and flakes easily with a fork.
  3. Cook the asparagus: Wash the asparagus and trim the tough ends. Sauté the asparagus in a skillet with a little olive oil for 5-7 minutes, until tender but crisp.
  4. Serve: Serve the salmon with the asparagus and add a squeeze of lemon juice on top for a fresh and delicious flavor.

Nutrition Facts (Per Serving):

  • Calories: 350 kcal
  • Protein: 35g
  • Fat: 22g
  • Carbohydrates: 10g
Lemon Chicken Salad with Quinoa

15. Lemon Chicken Salad with Quinoa

Ingredients:

  • 150 g chicken breast
  • 1/2 cup quinoa
  • 2 cups lettuce leaves
  • 1 cucumber
  • Juice of 1 lemon
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Cook the quinoa: Rinse the quinoa well under cold water. Cook it in a pot with 1 cup of water for 12-15 minutes, or until all the water is absorbed. Let it rest.
  2. Cook the chicken: Season the chicken breast with salt, pepper, and lemon juice. Cook in a skillet with a little olive oil for 6-7 minutes on each side, or until fully cooked. Let it rest and slice into thin strips.
  3. Prepare the salad: Wash and slice the cucumber into thin rounds. In a large bowl, combine the cooked quinoa, lettuce, cucumber, and sliced chicken strips.
  4. Dress the salad: Drizzle olive oil and a little more lemon juice over the salad. Toss well and season with salt and pepper to taste.
  5. Serve: Serve the salad fresh as a protein-packed, nutrient-rich dish.

Nutrition Facts (Per Serving):

  • Calories: 350 kcal
  • Protein: 35g
  • Fat: 15g
  • Carbohydrates: 30g
Chicken Meatballs with Cauliflower Rice

16. Chicken Meatballs with Cauliflower Rice

Ingredients:

  • 150 g ground chicken breast
  • 1 egg
  • 1/4 cup whole wheat breadcrumbs
  • 1 small cauliflower
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon oregano
  • Natural tomato sauce (optional)
  • Salt and pepper to taste

Instructions:

  1. Prepare the meatballs: In a bowl, mix the ground chicken, egg, breadcrumbs, garlic powder, oregano, salt, and pepper. Form small meatballs with your hands.
  2. Cook the meatballs: Heat a large skillet with olive oil over medium-high heat. Cook the meatballs for 7-8 minutes, turning them to cook on all sides.
  3. Prepare the cauliflower rice: Wash and chop the cauliflower into florets. Pulse the cauliflower in a food processor until it resembles rice grains. Sauté the cauliflower rice in a skillet with olive oil for 4-5 minutes until tender.
  4. Serve: Serve the chicken meatballs with cauliflower rice and, if desired, add natural tomato sauce on top.

Nutrition Facts (Per Serving):

  • Calories: 320 kcal
  • Protein: 30g
  • Fat: 18g
  • Carbohydrates: 18g
Grilled Turkey with Sautéed Vegetables

17. Grilled Turkey with Sautéed Vegetables

Ingredients:

  • 150 g turkey breast
  • 1 red bell pepper
  • 1 carrot
  • 1/2 onion
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Prepare the vegetables: Wash and slice the red bell pepper, carrot, and onion into thin strips.
  2. Cook the turkey: Season the turkey breast with salt and pepper. Cook in a skillet with a tablespoon of olive oil for 4-5 minutes on each side, until golden brown and fully cooked.
  3. Sauté the vegetables: In the same skillet, sauté the vegetables for 5-7 minutes, until tender and slightly browned.
  4. Serve: Serve the grilled turkey breast with the sautéed vegetables on top.

Nutrition Facts (Per Serving):

  • Calories: 290 kcal
  • Protein: 35g
  • Fat: 15g
  • Carbohydrates: 18g
Lentil Soup with Spinach

18. Lentil Soup with Spinach

Ingredients:

  • 1 cup lentils
  • 2 cups fresh spinach
  • 1 carrot
  • 1/2 onion
  • 1 garlic clove
  • 1 liter vegetable broth
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Prepare the ingredients: Wash the lentils and finely chop the carrot, onion, and garlic.
  2. Cook the soup: In a large pot, heat the olive oil and sauté the onion and garlic for 2-3 minutes. Add the lentils, carrots, and vegetable broth. Cook for 20 minutes, until the lentils are tender.
  3. Add the spinach: Add the fresh spinach to the soup and cook for 2 more minutes, until wilted.
  4. Serve: Serve the soup hot with a pinch of salt and pepper to taste.

Nutrition Facts (Per Serving):

  • Calories: 250 kcal
  • Protein: 18g
  • Fat: 5g
  • Carbohydrates: 40g
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