Recipes for training days

Every recipe here has at least 20 g of protein per serving, from chicken, beef, salmon, eggs, quark, tofu or pulses, plus enough carbs for active days.

For strength training, studies give 1.6 to 2.2 g of protein per kg of body weight a day; SmarTasty works with 2.0 g. Our recipes provide at least 20 g of protein per serving – from chicken, beef, salmon, eggs, quark, tofu or pulses – plus enough carbs for active days. If you're aiming for a calorie surplus, 200–400 kcal a day above your needs is a common guide.

Low-carb quark Schmarrn with cinnamon and warm blackberries – 449 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
High-protein air fryer turkey gyros with skyr tzatziki – 352 kcal
Vegetarian broccoli and cheese fritters – 340 kcal
High-protein creamy chicken strips with mushrooms – 450 kcal
Vegetarian cottage cheese and spinach omelette – 340 kcal
Sweet vanilla quark bake with raspberries – 472 kcal
Keto parmesan crisps with herbs – 300 kcal
High-protein cinnamon roll porridge with skyr frosting – 498 kcal
Mediterranean chicken meatballs with courgette noodles – 350 kcal
High-protein prawn pan-fry with courgette noodles – 320 kcal
High-protein apple and cinnamon cookies with oats and quark – 274 kcal
Protein smoothie bowl with berries – 400 kcal
Keto tuna and avocado bowl – 580 kcal
Paleo beef and mushroom pan-fry – 410 kcal
Low-carb mushroom and cheese omelette – 380 kcal
Vegetarian sweet potato omelette – 380 kcal
High-protein salmon bagels for Christmas breakfast – 415 kcal
Chicken fajita bowl – 410 kcal
Vegetarian ricotta spinach muffins – 330 kcal
Vegetarian air fryer quesadillas with mushrooms, beans and cheddar – 572 kcal
Low-carb salmon and cucumber rolls – 250 kcal
High-protein air fryer steak with parsnips and horseradish – 537 kcal
High-protein raspberry skyr with chia seeds – 290 kcal

Frequently asked questions

How should I spread protein over the day?

20–40 g of protein every 3 to 4 hours, including 25 g or more within 1 to 2 hours after training.

Do I need carbs before training?

For intense strength training, 30–60 g of carbs 1 to 2 hours beforehand is a common guide. For shorter workouts (under 60 minutes) it's optional.

How many calories on training days?

Your basal metabolic rate plus your activity, plus a surplus of 200–400 kcal if you're aiming for one. For a 70 kg athlete that usually means 2,800–3,200 kcal a day.

Top 10 by Health Score

Eating before and after exercise: what, when, how much

Related ideas

Plan and calculate

Protein calculator