Why is this recipe ideal for athletes?

🔋 Complex carbs for energy during workouts and daily life: Spelt flour provides a good mix of easily digestible and complex carbs

💪🏼 High protein content: Can help with Recovery and muscle building

🌱 High in micronutrients: This recipe helps you meet a portion of your daily needs for many important vitamins and minerals

⏱️ Quick & convenient: Perfect for meal prep, since the muffins stay fresh for about 5–7 days

🌱 Important Nutrients at a Glance

With 2 muffins (= 1 serving), you’ll consume the following micronutrients:

Phosphorus (40–45% of the daily requirement) – helps maintain normal bones and teeth and supports normal energy metabolism.
Manganese (35–40% of the daily value) – supports normal energy metabolism, helps maintain normal bones, and protects cells from oxidative stress.
Calcium (25–30% of the daily requirement) – helps maintain normal bones and teeth and is important for normal muscle and nerve function.
Vitamin B12 (20–25% of the daily requirement) – supports normal red blood cell formation, nervous system function, and energy metabolism.
Vitamin B2 (20% of the daily value) – contributes to normal energy metabolism and the normal functioning of the nervous system.
Selenium (20% of the daily value) – supports the normal function of the immune system and protects cells from oxidative stress.
Iron (about 15% of the daily requirement) – contributes to the normal formation of red blood cells and the transport of oxygen in the body.

Macros: per muffin (based on a total of 8 muffins)

Kalorien	787 kcal
Protein	55 g
Carbs	75g
Fette	28 g
Ballaststoffe	6 g

Ingredients

Zutaten	Mengenangaben für ca. 2 Portionen
Baguette	250 g
Avocado	1 x Große
Körniger Frischkäse, mittelfett Stufe	200 g
Thunfisch Filet im eigenen Saft	150 g
Reibekäse, fettreduziert	100 g
Mayo light	30 g
Oregano, getrocknet	1 TL
Knoblauchpulver	ca. 4 Prisen
Salz & Pfeffer	nach Bedarf abschmecken

👇🏻 Find more delicious recipes like this in our Meal Prep eBook 👇🏻

Instructions

1️⃣ Preheat the oven to 180 degrees Celsius (top and bottom heat).
2️⃣ Soften the butter in the microwave for 30 seconds.
3️⃣ Next, place all the ingredients except the blueberries in a bowl and mix them together with a mixer or spoon.
TIP: Add a splash of sparkling water to the batter—it’ll make the muffins really fluffy
4️⃣ Fold in the blueberries, spoon the batter into silicone muffin cups, and bake for about 25–30 minutes