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Ideal One-Day Menu for a Student-Athlete

Project presentation: tasty, healthy, and cheap daily food plan. • Target person: active university student-athlete (trains 1–2 hours daily). • Goal: get enough energy and protein on a low student budget. • Total daily budget: only 2,800 ₸. Daily Budget — 2,800 ₸ Language Level — English A2

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Слайд 2Nutrition Principles for Student Athletes Слайд 3Breakfast: Energizing Oatmeal & Eggs Слайд 6Dinner: Vegetable Stew & Fresh Kefir

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1. Ideal One-Day Menu for a Student-Athlete

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Hello everyone! Today I want to present my English project: an ideal one-day menu for a student-athlete. Our main criteria are simple: it must be tasty, healthy, and cheap. The full day costs only 2,800 tenge.

2. Nutrition Principles for Student Athletes

Key rules for eating well and saving money: • Student-athletes need **a lot of energy** from complex carbohydrates. • You must eat **enough protein** every day for muscle recovery. • Avoid fast food with **too much fat** and **too much sugar**. • Cooking at home saves **a lot of money** compared to university cafes. Energy — Complex Carbs Recovery — Enough Protein Discipline — Not too much sugar Economy — Cook at home

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First, let's look at the basic nutrition rules. As a student-athlete, you need a lot of energy to study and train. You also need enough protein. We avoid fast food with too much fat and too much sugar because it makes you tired.

3. Breakfast: Energizing Oatmeal & Eggs

Morning meal (7:30 AM): • Oatmeal porridge with 1 banana and a spoonful of honey • 2 boiled eggs and a cup of green tea • **Price: 550 ₸** Why it is healthy: • Oats give **a lot of slow energy** for morning lectures and training. • Eggs contain **enough protein** and vitamins to stay full for 3–4 hours. • We add only **a little honey**, so there is not **too much sugar**. Dish — Oatmeal & Boiled Eggs Cost — 550 ₸

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For breakfast, we have oatmeal porridge with banana and honey, plus two boiled eggs and green tea. The cost is only 550 tenge. Oats give a lot of energy, eggs give enough protein, and a little honey makes it sweet without too much sugar.

4. Snack: Pre-Workout Fruit & Nut Mix

Afternoon snack (11:30 AM / before training): • 1 fresh green apple • A small handful of roasted peanuts / homemade cereal mix • **Price: 350 ₸** Why it is healthy: • Apples give fast natural carbohydrates and **a few vitamins**. • Peanuts offer healthy fats and **a little plant protein** for endurance. • It prevents hunger without eating **too much heavy food** before sport. Snack — Apple & Nut Mix Cost — 350 ₸

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At 11:30 AM, before training, we have a quick snack: a fresh apple and a handful of peanuts or roasted cereal mix. It costs 350 tenge. It gives a few vitamins and a little healthy energy without making your stomach feel heavy.

5. Lunch: Chicken, Rice & Stewed Peas

Main lunch meal (2:00 PM): • Roasted chicken drumstick with brown rice • Stewed green peas and carrots with herbs • **Price: 1,150 ₸** Why it is healthy: • Chicken provides **a lot of high-quality protein** for muscles. • Rice and peas contain **enough carbohydrates and fiber** for digestion. • We use **a little oil** for cooking, so the meal is healthy and easily digested. Lunch — Chicken, Rice & Peas Cost — 1,150 ₸

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For lunch, we eat chicken with brown rice and green peas with carrots. It costs 1,150 tenge. Chicken has a lot of protein for rebuilding muscles. Rice and vegetables give enough carbs and fiber, and we cook with just a little oil.

6. Dinner: Vegetable Stew & Fresh Kefir

Recovery dinner (7:00 PM): • Warm vegetable stew (potatoes, zucchini, carrots, onion) • 1 large glass of local kefir (300 ml) • **Price: 750 ₸** Why it is healthy: • Vegetables provide **a lot of vitamins** and minerals for immunity. • Kefir contains calcium and probiotics, which give **enough recovery** during sleep. • It has **very little fat**, helping the stomach rest overnight. Dinner — Vegetable Stew & Kefir Cost — 750 ₸

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For dinner at 7:00 PM, we prepare warm vegetable stew with a glass of kefir. It costs 750 tenge. Vegetables have a lot of vitamins and fiber. Kefir gives enough calcium and protein, but the meal has very little fat so you sleep comfortably.

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