Nutrition Coaching für Sportler & Fortbildungen für Trainer
Couscous Salad

 

Why is this recipe ideal for athletes?

🔋 Complex carbs for recovery

💪🏼 High-quality milk proteins

❤️ Good for gut and heart health

🌱 High micronutrient density

⏱️ Quick and easy preparation (20 min)

🌱 Important Nutrients at a Glance

This couscous salad is rich in the following nutrients:

    • Calcium (65 % vom Tagesbedarf) – trägt zu einer guten Knochengesundheit bei + wichtig für die Muskelaktivierung
  • Vitamin C (30% of daily value) – promotes iron absorption, supports the immune system, acts as an antioxidant, and is important for collagen formation in skin, blood vessels, and connective tissue.
  • Folate/Vit. B9 (30% of daily value) – Folate plays a central role in cell division, DNA synthesis, and red blood cell formation.
  • Vitamin B12 (65% of daily value) – Vitamin B12 is important for red blood cell formation, nervous system function, and energy metabolism.
  • Vitamin K (50% of daily value) – Vitamin K is required for blood clotting and additionally supports bone metabolism.
  • Potassium (50% of daily value) – Potassium regulates fluid balance, supports nerve and muscle function, and contributes to normal blood pressure regulation.

      Macros (per serving)

      Calories 503 kcal
      Protein 31 g
      Carbs 62 g
      Fats 12 g
      Fiber 7 g

      Ingredients

      Ingredient Amount
      Couscous (raw weight) 70 g
      Feta light 100 g
      Tomato paste 15 g
      Cherry tomatoes 150 ml
      Cucumber 150 g
      Balsamic vinegar 10 g
      Spring onion 10 g
      Fresh basil 3 leaves
      More Spices, Knobi-Licious 5 g

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

      Instructions

          1. Place the couscous in a bowl, add the tomato paste, Knobi-Licious, and 100 ml of water, and let it soak for 15 minutes. Then stir. You can, of course, use your own spices or experiment instead of Knobi-Licious! (The following spices are suitable: garlic powder, onion powder, parsley, dill, salt, pepper) Step:
          2. Chop the cucumber, tomatoes, and feta into small pieces and add them to the bowl with the couscous, then stir again.
          3. Add a splash of dark balsamic vinegar and spring onions and/or basil as a topping.

       

          • Excellent as a pre- and post-workout meal
          • You can easily adjust the carbohydrate and protein content by adding more or less couscous or light feta.

      We’re happy to help you optimize your diet to match your goals

      👉 Based on your da-to-day structure and training schedule

      👉 100% tailored to you and your preferences

      👉 Based on your da-to-day structure and training schedule

      👉 100% individually tailored recommendations – no templates or standard plans

       

       

      ⚡ maximum performance 🔋 better regeneration 🧠 better concentration 🦠 optimized immune system

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