FITNESS CHOICE
dairy D | gluten G | nuts N | seafood S | vegetarian V | spicy
macros (macronutrients) are the 3 energy-giving parts of any food or drink: • protein is essential for the growth & repair of body tissue • carbohydrates provide energy, especially for high intensity exercise • fats are essential for nutrient absorption, the nervous system & keeping you warm this chart shows the recommended calories (kcal), macro proportions & water intake for an average person to maintain a healthy weight each day. these will vary depending on your age, size, physical activity & fitness goals.
MAYA'S FRESH FRUITS & MINT d | g | v
42
SMOKED SALMON & SCRAMBLED EGGS g | s
55
TORTILLA & EGGS "HUEVOS RANCHEROS" d
47
KCAL 384 PROTEIN | CARBS | FAT 14G 56G 12G 15% 58% 27% HIGH CARB/PRE - WORKOUT/LOW KCAL
KCAL 379 PROTEIN | CARBS | FAT 27G 27G 18G 29% 28% 43% LOW FAT/LOW KCAL
KCAL 441 PROTEIN | CARBS | FAT 28G 29G 24G 26% 26% 49% LOW KCAL
white oats cooked a la minute in fresh milk* / vanilla / cinnamon / blueberry / strawberry / pomegranate / mint *3aed/each - ask for soya, almond & coconut milk 2 free range scarmbled egg / sautéed leeks / chili flakes / salmontini hand sliced smoked scottish salmon / thyme plum tomato / toasted wild rye sourdough bread 2 free range fried egg / corn tortillas / turkey breast / salsa ranchera / sour cream / coriander leaves / green peas / pickled onion / queso fresco (halloumi)
"THAI" BEEF AND EGG SKILLET
g |
62
AVOCADO & EGGS g | v
53
WAGYU STEAK AND EGGS g
73
KCAL 551 PROTEIN | CARBS | FAT 55G 38G 20G 40% 28% 32% HIGH PROTEIN
KCAL 585 PROTEIN | CARBS | FAT 25G 37G 37G 17% 25% 57% RECOVERY/LONG LASTING ENERGY
KCAL 599 PROTEIN | CARBS | FAT 42G 29G 35G 28% 19% 53% RECOVERY/HIGH PROTEIN
minced black angus beef / 2 free range fried egg / thai spices / red chili / basil leaves / hon dashi seasoning / spring onion / toasted sourdough wild rye bread 3 free range poached egg / olive tapenade / avocado / rocket leaves / pomegranate / toasted sourdough wild rye bread 2 free range fried eggs / 100% wagyu beef / sautéed kale / togarashi / toasted wild rye sourdough bread / chimichurri
"FRIJOLES RANCHEROS" d | g
39 THE BERRY PANCAKES WITH ORGANIC MAPLE SYRUP 52
TUNA CEVICHE s
79
d | n | v
KCAL 623 PROTEIN | CARBS | FAT 40g 67g 21g 26% 43% 31% RECOVERY / HIGH PROTEIN
KCAL 890 PROTEIN | CARBS | FAT 29G 116G 34G 13% 52% 35% HIGH CARB/POST-WORKOUT
KCAL 257 PROTEIN | CARBS | FAT 30G 13G 9G 47% 20% 33% LOW KCAL/LOW CARB/LOW FAT
1 free range poached egg / white beans / beef bacon / garlic / onion / coriander / bell pepper / organic chicken sausage / mexican spices / gouda cheese / pico de gallo salsa / red chili / toasted wild rye sourdough bread 2 gluten free homemade pancakes with flaxseeds / homemade berry jam / toasted almond sticks / strawberry / blueberry / organic maple syrup / marinated yellowfin tuna / red onion / capsicum / cucumber / avocado / coriander / chulpe roasted corn
CHICKEN TACOS 39 CHICKEN & MANGO SALAD 59 KALE QUINOA SALAD 59
n | v
KCAL 411 PROTEIN | CARBS | FAT 38G 49G 7G 37% 47% 16% HIGH PROTEIN/LOW KCAL/LOW FAT
KCAL 333 PROTEIN | CARBS | FAT 30G 17G 16G 35% 20% 44% LOW KCAL/LOW CARB/LOW FAT
KCAL 260 PROTEIN | CARBS | FAT 7G 33G 11G 11% 50% 39% LOW KCAL/LOW FAT
homemade mexican corn tortillas / marinated chicken / grilled pineapple / onion / rainbow salad / coriander / lime / tomatillo salsa grilled chicken breast / mixed lettuce / cucumber / cherry tomato / red onion / capsicum / mango / mustard vinaigrette dressing blanched kale / quinoa / pomegranate / cherry tomato / cucumber / golden raisins / toasted walnut / mango and orange dressing
GRILLED SALMON g | n | s
84
SALMON POKE
g | s |
69
TUNA POKE
g | s |
71
KCAL 340 PROTEIN | CARBS | FAT 34G 15G 16G 40% 17% 43% LOW KCAL/LOW CARB/OMEGA 3
KCAL 576 PROTEIN | CARBS | FAT 18G 96G 13G 12% 67% 21% FUEL UP
KCAL 817 PROTEIN | CARBS | FAT 39G 100G 29G 19% 49% 32% FUEL UP/RECOVERY
grilled fresh norwegian salmon fillet / sweet potato puree / roasted red capsicum / rocket salad / pine nuts / ponzu dressing japanese sushi rice / fresh salmon / crispy quinoa / edamame / pickled cucumber / baby red radish / avocado / spring onion / red chili / carrots / sesame seed / wakame / pineapple / pickled ginger / homemade saikyo-sriracha mayo dressing japanese sushi rice / fresh yellowfin tuna / wasabi peas / mango / avocado / red onion / scallion / orange tobiko / crispy kale / togarashi / julienne carrots / julienne daikon / pickled ginger / homemade spicy truffle mayo dressing
VEGGIE POKE
50
MAURITIAN VEGAN CURRY WITH COCONUT g | v
79
SUSHI/MAKI BENTO s
84
KCAL 576 PROTEIN | CARBS | FAT 18G 96G 13G 12% 67% 21% FUEL UP
KCAL 728 PROTEIN | CARBS | FAT 33G 97G 23G 18% 53% 28% FUEL UP
KCAL 928 PROTEIN | CARBS | FAT 72G 105G 24G 31% 45% 23% FUEL UP
japanese sushi rice / fried tofu / kale / sweet potato / avocado / asparagus / cherry tomato / wasabi peas / sesame seeds / the surf café veggie sauce tofu / coconut milk / broccoli / carrot / red capsicum / red onion / garlic / ginger / turmeric / coriander / cumin / pickled cucumber and carrot slaw / steamed basmati rice / yellowfin tuna, seabass, salmon sashimi / salmon, yellowfin tuna, prawn, seabass nigiri / california, salmon maki / edamame / wasabi / pickled ginger
SALMONTINI HAND SLICED SCOTTISH SMOKED SALMON (60G) 32 KCAL 85 PROTEIN | CARBS | FAT 14G 4G 1G 67% 20% 13% GRILLED CHICKEN BREAST (120G) 27 KCAL 140 PROTEIN | CARBS | FAT 26G 0G 4G 74% 0% 26% US CURED PRIME GRILLED BEEF BACON (120G) 37
KCAL 148 PROTEIN | CARBS | FAT 13G 0G 10G 35% 1% 64% ORGANIC CHICKEN SAUSAGE (70G) 16 KCAL 70 PROTEIN | CARBS | FAT 11G 1G 2G 62% 6% 32% GOAT CHEESE (30G) 15 KCAL 95 PROTEIN | CARBS | FAT 6G 0G 8G 24% 0% 76% FETA CHEESE (30G) 10 KCAL 68 PROTEIN | CARBS | FAT 4G 1G 5G 24% 7% 69% STEAMED BROCCOLI (100G) 21 KCAL 57 PROTEIN | CARBS | FAT 5G 8G 1G 33% 58% 9% AVOCADO (1/2) 23 KCAL 120 PROTEIN | CARBS | FAT 2G 6G 10G 5% 20% 75% STEAMED VEGGIES (100G) 21 KCAL 43 PROTEIN | CARBS | FAT 2G 7G 0G 20% 70% 10% GLUTEN FREE OAT BREAD (100G) 12 KCAL 286 PROTEIN | CARBS | FAT 6G 37G 13G 8% 52% 40% SWEET POTATO FRIES (G) (180G) 21 KCAL 336 PROTEIN | CARBS | FAT 3G 31G 22G 3% 37% 60% SIDES
FITNESS SMOOTHIES
BERRYLICIOUS PROTEIN SMOOTHIE mixed berries (strawberries / blueberries / cranberries, raspberries / blackberries mix) / protein powder of choice / water / almond milk WHEY KCAL 170 PROTEIN | CARBS | FAT 24G 14G 2G 58%/32%/11% KCAL 156 PROTEIN | CARBS | FAT 17G 19G 1G 44%/49%/7% PEANUT BUTTER OATMEAL PROTEIN SMOOTHIE protein powder of choice / banana / peanut butter / oats / water WHEY KCAL 571 PROTEIN | CARBS | FAT 36G 56G 23G 25% 39% 36% KCAL 557 PROTEIN | CARBS | FAT 28G 61G 22G 20% 44% 36% 38 38
 ABOUT CHRIS AND ELLEN having spent over a decade marketing food and beverages in europe, north africa and asia, chris and his wife ellen set up designed for life fitness in dubai in 2018. their mission: to empower people to lead happier and healthier lives by helping them make informed fitness and nutrition choices.
/designed_for_life_fitness www.designedforlifefitness.com For Fitness & Nutrition chris@designedforlifefitness.com