26 fitness recipes for all meals during the day, snacks, desserts & drinks

If you regularly exercise and exercise your body, healthy meals are very important to not only get the body in shape, but also to help it achieve the goal it has achieved. Dishes rich in vitamins and proteins are a must if you want to keep your body in top shape in a healthy way. This does not just mean salads made from fruit and vegetables. Animal products such as fillets and eggs also contain important nutrients with which the body must be supplied after and before strenuous exercise. So that you always have a good selection of variants, we have put together a list of delicious fitness recipes, which we have divided into different categories. There are ideas for breakfast, lunch and dinner, but also snacks for in between and delicious desserts, which you can all try once and are so simple that they are even suitable as recipes for beginners. Start a healthy lifestyle today and combine your fitness program with the right dishes!

Fitness recipes for breakfast

Everyone knows that breakfast is the most important meal of the day. Still, many skip it because there is simply not enough time in the morning. But if you should visit the gym regularly, then you should change this now. Because before you start exercising in the morning, it is beneficial to provide the body with food. We have some healthy fitness recipes for you below:

Scrambled eggs with chorizo

• 450 g chorizo ​​in slices or cubes
• 12 large eggs
• 1 tbsp unsalted butter or coconut oil
• 1/4 cup fresh coriander, finely chopped
• 2 tbsp freshly squeezed lime juice
• 1/4 teaspoon sea salt
• 1/8 teaspoon pepper
• if you like, half lime slices for garnish

Eggs are a great ingredient in fitness recipes for building muscle because they contain protein, which is important for muscles. You can prepare this delicious breakfast for four to six people by melting the butter or coconut oil and frying the chorizo ​​in it over medium heat for 10 to 15 minutes. Then also add the eggs to the pan and cook for about 5 to 6 minutes. Finally, season with the salt, pepper, coriander and lime juice and you can serve the fitness recipe.

Fitness recipes for waffles without sugar

• 2 tbsp chia seeds
• 1 cup of plain, low-fat Greek yogurt
• 1 1/2 cups chickpea flour
• 3 tbsp flaxseed flour
• 2 teaspoons of baking soda
• 1/4 teaspoon salt
• 1 medium-sized egg
• 1 1/2 cups unsweetened almond milk
• 1/4 cup melted coconut oil
• 1 teaspoon vanilla extract

This fitness waffle recipe differs from other classic variants, but is guaranteed to taste good for everyone. Mix the chia seeds with the yogurt in a small bowl and set aside. Preheat both the waffle iron and the oven to the lowest possible heat. In the meantime, mix both types of flour with salt and the baking powder. Mix the egg with the almond milk, coconut oil and vanilla in an extra bowl and add this mixture to the dry products to make a smooth dough. You can now use this batter to prepare the waffles in the waffle iron, using the oven to keep them warm. Serve with the yogurt with chia seeds. You can also use waffles for other yogurt fitness recipes. You can combine yoghurt with fresh, pureed fruit, for example.

Vegan Fitness Recipes – Pancakes for Breakfast

• 1 1/4 cups of wheat flour
• 1 1/4 cups unsweetened soy milk
• 1/2 teaspoon vanilla
• 2 teaspoons of baking soda
• 1/2 teaspoon salt
• 1 tbsp maple syrup
• Maple syrup for serving, as well as fresh fruit, soy yogurt or jam, if you like
• Cooking spray for greasing the pan

First mix the dry ingredients together, then add the milk, maple syrup and vanilla, after which you mix everything well again. Heat cooking spray in a pan and add a dollop of batter. Fry on both sides until bubbles appear and the pancakes are golden brown. It is best to serve pancakes with fresh fruit, depending on the season. Blueberries are particularly healthy. They are known as superfoods because they are extremely rich in vitamins and nutrients. But any other fruit is also suitable as a side dish. You are also welcome to use them to prepare fruity sauces and purees

Fitness recipes for lunch

Even after a delicious breakfast you are often hungry again around noon. After all, your morning fitness regimen also depleted you of energy and calories so you need to regain strength. Even if you do not feel very hungry, regular meals are recommended. It doesn’t have to be a large portion. Vegetables provide the body with plenty of vitamins and nutrients that are necessary for effective training.

Chickpea Fitness Recipes – Broccoli Pea Burgers

• 1 can of chickpeas, drained
• 1 large organic broccoli
• 1/2 green pepper
• 2 eggs
• 1 chopped onion
• 50 g finely chopped jalapeno chilli peppers
• 2 cloves of garlic
• Breadcrumbs or sesame seeds
• Paprika powder, pepper and salt
• 1 teaspoon chilli flakes

If you are looking for vegetarian fitness recipes, this is just one of the many options that you should definitely try. Chop the broccoli and cook until soft. In the meantime, crush the peas with your hands and season with the pressed garlic. Add onions and paprika powder. Add the eggs and the remaining ingredients and mix together. Puree the broccoli and add to the mixture. If it is too moist at the end, you can thicken it with breadcrumbs and shape the burgers more easily. Then press the formed burgers into sesame seeds and place in the freezer for 30 minutes. Now you can fry them in a pan and serve with a delicious salad if you like.

Healthy lunch – recipes idea with pasta made from sweet potatoes

• 1 medium-sized sweet potato (approx. 300 g) cut into narrow strips
• 1 large apple cut into strips
• 3 cups of spinach
• 3 tbsp chopped or sliced ​​almonds
• 3 tbsp yellow raisins
• 2 teaspoons of olive oil
• sea-salt

For the sauce:

• 3 tbsp pure apple juice
• 1 tbsp almond butter
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon ginger, finely chopped
• 1 tbsp olive oil
• sea-salt

Are you looking for sweet potato fitness recipes or apple fitness recipes? Then you can also prepare a healthy lunch with this simple variant. Roast the almonds briefly on a baking sheet in the oven for 7 to 10 minutes at 175 degrees. Check them regularly as they burn quickly. In the meantime, fry the sweet potato noodles in a pan with olive oil and season with salt. This also takes about 7 to 10 minutes. Mix the finished noodles in a bowl with the apple strips, the spinach, the raisins and the finished almonds. Put the almond butter, apple cider vinegar and apple juice in a smaller bowl and heat everything in the microwave for 30 seconds so that the butter melts. Then mix this with the mustard and ginger, as well as with olive oil and a little salt. This sauce is added to the sweet potatoes with spinach and the idea for dishes with few calories is ready.

Fitness recipes for tomato soup

• 800 g canned peeled tomatoes
• 1 small red onion, finely chopped
• 240 ml of water
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon paprika powder
• 80 ml coconut milk
• 1 tbsp olive oil
• salt

Fry the onions in hot olive oil for about 6 to 8 minutes. Make sure that these do not burn by stirring regularly. Then add the entire contents of the can with tomatoes and the water. You can chop up the whole tomatoes with a wooden spoon. Season with oregano, basil, paprika powder and a pinch of salt and season to taste. Let the soup simmer over medium heat for 10 minutes. Then take the soup off the hotplate and let it cool for a few minutes and then blend it finely in a blender. Then pour them back into the pot and stir in the coconut milk.

Fitness dinner recipes

Light meals can also be consumed in the evening so as not to go to bed with a full stomach. In general, the dinner ideas that we have put together are also suitable for lunch and vice versa: The recipes for lunch above can also be used for a healthy dinner. By the way, you should know that if you grill meat for fitness recipes, you are getting a healthier option, as the naturally contained fat can drain off and is not collected as in the pan or other closed cookware. Here are some more easy dinner recipes:

Turkey Dishes – Recipe for Rice Pan with Green Beans and Turkey

• 450 g ground turkey
• 1 red pepper
• 1/4 yellow onion
• 1 to 1 1/2 cups of green beans
• 1/2 teaspoon of pressed garlic
• 3/4 cup chipotle salsa
• 1 tbsp olive oil
• Salt, pepper and any other spices

Variants with turkey and rice are great dinner ideas that fill you up even in small amounts. There are also many quick rice dishes that do not take much time. For this idea for healthy recipes and rice dishes with meat, heat the olive oil in a large pan. Fry the minced meat for 5 minutes and salt it at the same time. Then remove the water that has accumulated and move the mince a little to the side to make room for the peppers, onions, green beans and garlic and sear them briefly as well. Then mix with the mince and saute another 4 minutes. Now season with the salsa and the spices and let the dish simmer over low heat for 6 to 7 minutes until the beans have softened. The pan dish is not only suitable for fitness recipes with rice and turkey. It also tastes very good as a basis for quinoa fitness recipes or with pasta.

Fitness recipes in the evening – steak with Dijon mustard and vegetables as a side dish

• 450 g steak from the flank
• 4 red potatoes, eighthed
• 225 g green beans
• 1 cup cherry tomatoes, halved
• 1/4 cup olives, finely chopped
• 1 tbsp Dijon mustard
• 2 tbsp olive oil
• 1 1/2 tbsp red wine vinegar
• 1/2 teaspoon pepper
• 1/2 teaspoon sea salt

Who doesn’t like steaks? And if you are desperately looking for delicious steak recipes, you can try this delicacy. Season the steaks with pepper and salt and sauté them for 3 minutes on both sides. Those who do not like meat that are bloody can roast longer. The steak also tastes delicious from the grill. Then place the steaks on a cutting board. Let them rest for 5 to 10 minutes. In the meantime, boil the potatoes in water, then remove them and add the beans to the hot water to cook for 3 minutes. Then drain the beans in a colander and drain them with cold water. Cut the steaks into strips. Mix the vinegar, mustard and olive oil in a bowl and add half of it to the potatoes. Spread the steaks along with the beans, potatoes, olives and tomatoes on a serving plate and add the remaining mustard mixture. You are welcome to use the idea as a fitness recipe with pork fillet.

Fitness recipes with salmon

• 4 pieces of salmon fillet (110 to 170 g each)
• 1 tbsp herbs for fish (dill, rosemary, thyme, etc.)
• 4 large sweet potatoes
• 1/2 tbsp cumin powder
• olive oil
• Salt and freshly ground pepper

You can also get healthy evening recipes with fish. And this idea for fitness recipes with salmon is not only extremely tasty, it is also quick to make. The fish can be fried or grilled. Rub the fillet with olive oil and sprinkle each piece with the spices, salt and pepper. Cut the sweet potatoes lengthways into long pieces and season them in a bowl with olive oil, cumin and pepper and salt. Roast or grill the potatoes covered until they are done (approx. 4 to 5 minutes). Be careful not to burn them. Then cook the salmon for 12 to 15 minutes. Serve with a fresh salad and a slice of lemon for the fish.

Egg white recipes for the evening – eggs in tomato sauce

• 4 eggs
• 1 can of tomatoes
• 1/2 white onion
• 1 tbsp olive oil
• 2 teaspoons of paprika flakes or paprika powder
• 1 tbsp Italian spice mixture
• 1/2 teaspoon salt
• fresh parsley at will

If you are looking for high-protein recipes, it is best to use eggs. Heat a tablespoon of olive oil in a large pan and fry the chopped onion in it for about 4 minutes. Add the spice mixture, salt and paprika flakes and stir for a minute. Finally add the tomatoes and simmer for about 5 minutes. Now make small hollows in this sauce in which you put the eggs (alternatively, you can prepare fried eggs in an extra pan and then add them to the sauce). Cover the sauce and the eggs and cook them over low heat for 3 to 5 minutes. The egg yolk should be soft at the end of the day. Sprinkle with fresh, finely chopped parsley as desired.

Vegetable fitness recipes – idea for lasagna

• 450 g lasagne sheets
• 225 g fresh mushrooms, finely chopped
• 1 large zucchini, finely chopped
• 3/4 cup green bell peppers, finely chopped
• 3/4 cup onions, finely chopped
• 3 cloves of garlic, finely chopped
• 2 tbsp olive oil
• 680 g pasta sauce
• 1 teaspoon dried basil
• 425 g ricotta
• 4 cups of grated mozzarella
• 2 eggs
• 1/2 cup of grated parmesan cheese

For the evening you can also prepare quick healthy dishes such as fitness recipes without meat, which are not heavy on the stomach later. Fitness recipes for lasagne are just as suitable for this. The lasagne sheets are boiled in water for 10 minutes and then set aside to drain and cool. Then fry the mushrooms, zucchini, onions and garlic in a pan with olive oil over medium heat for 3 to 4 minutes, then add the pasta sauce and basil. Let it cook over low heat for about 15 minutes. In the meantime, mix the ricotta, half of the mozzarella, parmesan and eggs in a bowl and preheat the oven to 175 degrees. Now the ingredients are arranged in a baking dish. Start with a layer of pasta sauce, move on to a row of lasagna sheets, and finish with the cheese mix. Repeat the process until you have used up all the ingredients. Finish off with the rest of the grated mozzarella. Bake in the oven for 40 minutes.

Salad recipes for fitness

Salads are very well suited in many ways, because they provide us with important vitamins and nutrients, of which we especially need sufficient amounts when we exercise regularly. Salads are not only great as a starter, but can also satisfy a small hunger in between or replace a larger meal, for example if you don’t want to eat anything heavy in the evening or at lunchtime. Here are some recipe ideas and fitness recipes for salads:

Chicken Salad with Tortillas

• 4 corn tortillas
• 2 cups of frozen corn
• 8 cups of fresh spinach or baby spinach
• 2 cups of chopped grilled chicken
• 1 can of black beans, drained
• Cherry tomatoes
• 1 avocado, finely chopped
• 1 cup of red onions, finely chopped
• 1/2 cup of sour cream
• 2 tbsp olive oil
• 1/2 teaspoon chipotle paprika powder
• Juice of one lemon

For four people: Preheat the oven to 175 degrees. While it is getting hot, spread the tortillas on a baking sheet lined with parchment paper. Bake them for about 8 to 10 minutes, or until they become crispy. In the meantime, prepare the corn as described on the packaging and divide the chicken, spinach, beans, onions, avocado and tomatoes on four plates or put everything in a bowl. Then add the corn and the tortillas, which you break or cut into narrow strips. In another bowl, mix the sour cream with the lemon juice, paprika powder and olive oil and season with salt. You can refine the salad with this dressing.

Salad with spinach, raspberries and prawns

• 200 g prawns
• 50 g fresh raspberries
• 150 g of washed spinach
• 50 g alfalfa sprouts
• 1 avocado
• 1/2 red onion

For the dressing:

• 1 fresh chilli pepper, pitted and cut into fine pieces
• 1 pressed clove of garlic
• Juice and grated peel of a lime
• 1 sprig of coriander
• 1 tbsp sesame oil
• 1 sprig of parsley
• Soy sauce

A great idea for more exotic avocado fitness recipes is this salad that combines fruits and vegetables. Mix the chopped coriander with the chilli pepper, sesame oil, garlic, lime juice and zest and some soy sauce. Set aside a small portion of the finished sauce as a dressing, while you add the prawns to the rest and place in the refrigerator to steep for an hour. Then skewer the prawns and sauté them on all sides in a pan or on a small grill. Then season them one more time with the dressing. Now prepare a salad from the spinach, raspberries, half an onion, sprouts and avocado, which you mix with the dressing. This variant is not only suitable as a pure salad. If you are looking for fitness wraps recipes, you can use the raspberry and spinach salad and simply wrap it in tortillas.

Persian salad

• 3 cucumbers
• 4 tomatoes
• 1 medium red onion
• 3 ripe lemons
• 2 tbsp fresh mint
• 2 tbsp fresh parsley
• 1 tbsp olive oil
• salt
• Walnuts

Roast the walnuts in the oven for 5 minutes. In the meantime, cut all ingredients except for the lemons and mix them together in a bowl. Add the walnuts, olive oil and salt and stir everything together. Squeeze the lemons to season the salad with the juice. If desired, grated peel can also be used in addition to or instead.

Chicken Breast Fitness Recipes for Salad with Cashew

• Iceberg lettuce or other green salad
• 1/2 mango
• 1/2 avocado
• Cherry tomatoes
• Goat cheese
• Cashew nuts
• Chicken breast fillet

For the salad dressing:

• 250 g strawberries
• 3 tbsp white balsamic vinegar
• 4 tbsp olive oil
• 100 ml of water
• 1/2 teaspoon salt
• 1 teaspoon of sugar
• pepper

Grill the chicken until cooked and then let it cool down. Meanwhile, cut the other salad ingredients into small pieces and mix them together in a bowl. You get the dressing by pureing the strawberries and mixing them well with the other ingredients until the salt and sugar have dissolved. Now refine the salad with the dressing and serve it with the chopped meat.

Simple baking recipes for desserts

As much as you want to avoid sweets, at some point you always have an appetite for them. And just because you want to take care of your diet and health doesn’t mean you have to go without desserts. Just make sure you have the right ingredients and indulge in some fitness sweet recipes, but don’t overdo it with snacking! A few quick fitness recipes can be found below:

banana bread

• 3 ripe bananas (brown inside)
• 4 eggs
• 8 dates
• 2 tsp vanilla paste
• 2 tbsp melted coconut oil
• 200 g coconut flour
• 1 teaspoon gluten-free baking powder
• 1 teaspoon baking soda
• 1 tbsp raisins
• 1 teaspoon cardamom
• 2 teaspoons of cinnamon
• 100 g sunflower seeds
• 1 handful of fresh blueberries
• Dried banana slices and desiccated coconut to decorate as desired

This delicious and healthy fitness cake recipe is quick and easy to make. Puree the bananas together with the pitted dates and coconut oil. Stir the remaining ingredients (except for sunflower seeds and blueberries) into this mixture by hand in a bowl. This should create an airy consistency. Rub coconut oil into a baking pan and sprinkle the sunflower seeds on the bottom. Spread about 2/3 of the batter over it, then the blueberries and then again the rest of the batter. Bake at 90 degrees for about 50 minutes. Then take the banana bread out of the oven and sprinkle with the desiccated coconut and spread the dried banana slices over the top.

Fitness muffins recipes are quick and easy to prepare

• 1 cup of low-fat Greek yogurt
• 2 cups of flour
• 1 large egg
• 1/2 cup of sugar
• 1 1/2 teaspoons of baking powder
• 1 teaspoon baking soda
• 1/3 cup canola oil
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1 1/2 cups of fresh raspberries
• grated zest of one lemon

For 12 muffins: The muffins are low in sugar and high in protein. Preheat the oven to 200 degrees and grease the muffin baking sheet or spread muffin paper cases. Mix the lemon zest and sugar and add the yogurt, oil, egg and vanilla. Mix the flour, baking powder, baking soda and salt in an extra bowl and then add the yoghurt mixture. The result is a thick dough. Fold in the raspberries and then distribute the batter in the molds on the baking sheet. The muffins are baked for 18 to 25 minutes until they have a golden brown surface. The muffins taste best warm.

Fitness recipes cheesecake

The cheesecake is, without question, a calorie bomb in most cases. Nevertheless, it is not uncommon for people to have an appetite for it and would like to enjoy it despite a healthy diet. Fortunately, there are plenty of low-calorie recipes like the example we selected for you. This Cheesecake recipe is not only quick and easy to make, it also tastes really good and is a great alternative to classic cheesecake. If you are looking for high-protein recipes, the cake is also well suited.

Quick snacks for in between

Even with regular meals, it happens that you get hungry or hungry in between. Then it is best to use low-fat fitness recipes so as not to interfere with the healthy diet and fitness program. Whether healthy sandwiches, granola bars or homemade granola biscuits, all such things are allowed! Here are some fitness recipes for in between:

Turkey sandwich with whole wheat bread

For a sandwich you will need:

• 2 slices of wholemeal bread
• 3 slices of turkey breast sausage
• 2 slices of low-fat cheddar cheese
• 3 slices of organic, nitrate-free bacon
• 2 leaves of romaine lettuce
• 2 tomato slices
• 1 tbsp low-fat mayonnaise
• pepper and salt

Preheat a toaster to 175 degrees. Prepare the sandwich with the ingredients listed, then wrap it in aluminum foil to bake it in the toaster for 5 to 10 minutes. During this time the cheese should melt. If you want a crispy bread, you can toast the bread slices in an ordinary toaster instead before preparing the sandwich. Sandwiches are delicious and quick eating ideas.

Fitness recipes with chicken – canapes or chicken wings

• 200 g chicken strips or wings
• 2 tbsp Dijon mustard
• 1 tbsp honey
• Sea salt, pepper and grill seasoning mix for seasoning

There are great and quick recipes for every day for canapes with chicken. One of them is this idea that you can use to cook a quick meal. For toasting, preheat the oven or a mini-oven to 230 degrees and line a tray with baking paper. Season the chicken with pepper, salt and any seasoning mix, spread it on the tray and bake for 10 minutes or until the meat is done. In the meantime, prepare a dip using the honey and mustard that you serve to dip with the chicken.

Gluten-free fitness recipes – delicious muesli biscuits

• 3 organic bananas
• 300 g unsweetened desiccated coconut (or grate coconut yourself)
• 140 g muesli
• 40 g coconut oil or other oil
• 1 tbsp vanilla sugar

Would you like to prepare recipes for fitness from muesli or oatmeal or are you looking for quick baking recipes, try these fitness cookies. Preheat the oven to 80 degrees. Mash or mash the bananas with a fork. Then mix the banana mixture well with the rest of the ingredients and spread blobs of any size on a baking sheet lined with baking paper. It is best to use a spoon for this. Bake for 15 to 20 minutes or more until the cookies turn golden brown.

Fitness bar recipe

• 3 cups of oatmeal
• 1/2 cup dried cranberries
• 1 cup of chopped almonds
• 3 tbsp chia seeds
• 1 cup of almond butter
• 1/4 cup honey
• 1 teaspoon vanilla extract
• 1/4 teaspoon cinnamon

Preheat the oven to 175 degrees and line a square baking sheet (approx. 22.5 cm) with baking paper. Mix the honey with the butter in a saucepan over medium heat until both have melted. If the liquid becomes very thick, you can dilute it with a little water or rapeseed oil. Add the cinnamon and vanilla extract and fold in the cranberries, almonds, chia seeds and oatmeal. Spread the mixture on the baking sheet and bake for about 15 minutes. Then let it cool down, cut into bars and enjoy the homemade granola bars.

Carrot balls

• 1 cup of raw cashew nuts
• 3/4 cup oatmeal
• 1/2 cup of dates
• 110 g unsweetened apple puree
• 35 g vanilla-based protein powder
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon clove
• 1 grated carrot
• 1/2 cup chopped pecans or walnuts
• 1/3 cup unsweetened coconut flakes

Put the cashew nuts, applesauce, dates, oatmeal, protein powder and spices in a blender to make a kind of puree. Then the carrots and pecans are added and processed in the same way until a kind of thick dough is formed. Put the desiccated coconut in a deep plate, shape the dough into balls and press them into the desiccated coconut. Spread the finished balls on a baking sheet or on plates that fit in the freezer. There the balls have to set for 30 minutes.

Prepare drinks

You can do your body good and contribute to perfect fitness not only with the right food, but also with drinks. In addition to plenty of mineral water during the day, delicious drinks made from fruit and vegetables as well as smoothies in various variations can be used. They provide the body with almost everything it needs and are also very refreshing. Here some examples:

Fitness smoothie recipes

• 1 sliced ​​banana
• 1 piece of ginger (approx. 2.5 cm), peeled
• 2 handfuls of fresh spinach
• 1 cup frozen pineapple pieces
• 1/2 cup coconut water
• 1/2 cup of almond milk or Greek yogurt
• 1 tbsp chia seeds

All products are pureed in a smoothie maker until all ingredients are well chopped up. Finally, you can sprinkle more chia seeds over the drink. If the smoothie is too thick for you, you can dilute it with a little coconut water. Delicious smoothie fitness recipes are a great idea because the many vegetables and fruits that are used contain plenty of vitamins.

Fitness recipes with coconut milk

• 1/2 cup frozen blueberries
• 1/4 cup of Greek yogurt, natural or flavored as desired
• 1/3 cup coconut milk from the fridge, flavored to taste (e.g. vanilla)
• 1/4 cup of blueberry juice or other juice
• 2 tbsp unsweetened desiccated coconut or flakes
• 1 cup of ice

We have already mentioned that blueberries are a real vitamin bomb in themselves. That’s why this smoothie is also a great idea. Again, chop and blend all of the ingredients in a smoothie maker. Finally, you can garnish the finished drink with a few coconut flakes.

Fitness drink recipe

Simple amniotic fluid are also suitable drinks. To do this, put any fruit in water and let it float in the water overnight. In this way, the vitamins it contains are released into the water and you absorb them when you drink. There are no specific rules or amniotic fluid recipes that you absolutely have to follow. The choice is yours.