Aug 23, 2023
4 Athlete Meal Plans Worth Emulating

We all have at least one sport that we are fond of. Whether we indulge in it as a hobby, merely enjoy watching, or pursue it at a professional level. The same goes for the athletes – beyond admiring their skills, there’s always a curiosity about what they eat daily to achieve such prowess. Today, I’ll share some intriguing athlete meal plans worth considering. But remember, always complement it with regular exercise too!

Roger Federer (Tennis)

When it comes to endurance, professional tennis players rank among the elite in the sports world. Just think about it: in Grand Slam competitions, they might battle through up to 5 sets or endure long tie-breaks. The 2018 Wimbledon semi-final match between Kevin Anderson and John Isner recently required almost seven hours due to an extended tie-break!

However, our focus here is on the legend himself, Roger Federer, and his delightful meal plan. Before a match, this incredible player typically consumes waffles with raspberry syrup, cereal, fruits, coffee, and a shot of vinegar.

Why waffles? Because prior to a match, light carbohydrates don’t upset the stomach and provide sufficient energy for sustained play. What’s unique is the vinegar, often touted as one of today’s superfoods – though its long-term benefits are still a topic of scientific debate.

Diego Forlan (Soccer)

Playing on a small-sized futsal pitch might seem adequate for most people’s stamina. However, for those playing soccer on an international-sized field, without proper conditioning, might find themselves gasping for air even after just a short time on the field. That’s the unique challenge for soccer players – they need to balance stamina with the demands of running and sprinting for a full 90 minutes.

Diego Forlan, the renowned striker from Uruguay, has his distinctive pre-match menu makanan atlet ritual. The athlete’s meal for him consists of toast with butter, yogurt, an egg white omelet, orange juice, and – not to forget – a full plate of pineapple!

Pineapples are rich in vitamin C, fiber, and the enzyme bromelain – all of which are excellent for preventing inflammation or swelling. Additionally, yogurt and egg whites are high in protein.

Amar’e Stoudemire (Basketball)

Veteran player Amar’e Stoudemire sets an example with his light and emulatable athlete meal plan. Standing over two meters tall and engaged in such a competitive sport, this athlete has a breakfast routine of enjoying an omelet, fruits, a “green juice”, and coconut water.

Many might wonder why eggs are frequently the breakfast choice for many. The answer lies in the fact that eggs are an excellent source of protein. Not surprised, right? Though the protein content in eggs might be lower than that of meat, eggs are just as effective in muscle-building!

Coconut water is often touted as a superfood, though its benefits remain debated. While it’s true that coconut water contains electrolytes, it can actually be substituted with regular mineral water in most cases.

Conor McGregor (Mixed Martial Arts – MMA)

One of the rapidly rising sports in recent times is MMA or mixed martial arts. Surely, everyone recognizes its champion, Conor McGregor, right? For him, “delicious food” is the cornerstone of his daily diet, meaning he indulges in whatever he pleases! Sounds easy, doesn’t it? What sets him apart is that a typical day for Conor involves intense training for up to eight hours!

Conor routinely switches between various martial arts training, from taekwondo, jiu-jitsu, and capoeira to even practicing yoga. He stays hydrated with water or coconut water and enjoys consuming meat. A key principle for him is avoiding energy drinks.

Do you have your own healthy meal plan? Don’t forget to check out recipes or alternative healthy ingredients for your next cooking session!

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May 8, 2023
5 Cheerful Mood-Boosting Cookie Recipes

Creating your own cookies at home can be one way to relieve stress. The success of baking and enjoying your homemade cookies can even restore a cheerful mood. This time, we present five select cookie recipes that you can try at home.

Let’s dive straight into these recipes. Who knows, you might find a new go-to recipe to bookmark.

Heavenly Soft Chocolate Cookie Recipe

Get Ready with the Ingredients:

  • 115 grams of butter
  • 55 grams of brown sugar
  • 75 grams of granulated sugar
  • 1 chicken egg
  • 1 teaspoon of vanilla essence
  • 200 grams of medium protein flour
  • 1/4 teaspoon of salt
  • 1/2 teaspoon of baking soda
  • Choco chips as needed

How to Make

  • Melt the butter first, but no need to let it boil. When all the butter has melted, it is ready to use. Then add the granulated sugar and brown sugar to the melted butter. Beat with a mixer until evenly mixed and the texture thickens slightly.
  • Add the egg and vanilla essence. Beat with a mixer at the lowest speed. Beat for about 10 seconds only. No need to be too long.
  • Add the flour little by little. Add baking soda and salt. Stir with a spatula until all ingredients are evenly mixed. If the dough is still too wet, add more flour. When the dough is no longer sticky to the hands, the dough is ready. Add the choco chips. Stir evenly.
  • Heat the oven to about 175 degrees Celsius. Shape the dough into large balls and flatten them slightly. Prepare a pan that has been lined with bread paper. Arrange the cookies with space between each other. Bake for about 9 minutes. If the bottom of the cookies are slightly dry and brownish, remove them immediately. Let them sit for about 30 minutes until the outside is slightly hardened with the inside still soft.
  • One important key in making soft cookies is not to bake them for too long (underbaked). If baked for too long, the texture of the cookies will become hard and crispy.

Chocochip Cookie Recipe

Ultimate Chocochip Cookie Recipe


  • 510 gr low-protein flour
  • 500 gr margarine
  • 220 gr powdered sugar
  • 120 gr cornstarch
  • 45 gr cocoa powder
  • 40 gr chocolate milk powder
  • 1 tsp vanilla
  • 2 tsp baking power
  • 2 tsp chocolate paste
  • Chocochips as needed

How to Make:

  • In a bowl, mix the powdered sugar and margarine, stir evenly using a whisk.
  • After that, add the cocoa powder, milk powder, cornstarch, baking powder, vanilla, and chocolate paste. Stir well.
  • Once evenly mixed, add the flour little by little, then add the chocochips and stir well.
  • Grease the pan with margarine. Take a little dough, arrange it in the pan, then press with a fork. You can also add more chocochips on top.
  • Heat the oven, bake for 15-20 minutes.
  • Once cooked, let it cool and arrange it in a jar.

Banana Oatmeal Cookie Recipe

Delicious Banana Oatmeal Cookie Recipe


  • 85 grams of ripe bananas, mashed
  • 20 grams of melted butter
  • 30 ml of honey
  • 100 grams of oatmeal
  • 40 grams of chocochip
  • 1/4 teaspoon of salt

How to Make:

  • Mix bananas, butter, and honey. Stir well.
  • Add oatmeal, chocochip, and salt. Stir until evenly mixed. Let it sit for about 15 minutes.
  • Form the dough into round shapes, then flatten. Arrange on a baking sheet.
  • Bake for about 10 minutes (depending on oven temperature) until cooked.
  • Banana oatmeal cookies can be stored in a glass jar with a tight lid. Enjoy your baking!

Brownie Cookie Recipe

Irresistible Brownie Cookie Recipe


  • 5 tablespoons butter
  • 2 ounces of chocolate bars, melted
  • 2 tablespoons brown sugar
  • 6 tablespoons granulated sugar
  • 3 tablespoons cocoa powder
  • 3 eggs
  • 1 tablespoon vanilla
  • ½ kg flour
  • ½ tsp baking soda
  • ¼ tsp salt

How to Make:

  • Gather your ingredients. In a large bowl, beat the butter with the brown sugar and granulated sugar until smooth.
  • Add flour, baking soda, and salt to the mixture, then mix until fluffy. Once done, cover the dough with a clean cloth and refrigerate for 4-6 hours.
  • When ready to bake, preheat the oven to 350 F. Form the dough on a baking sheet that has been greased with margarine into a round shape using a tablespoon.
  • Bake the cookies for 8 to 11 minutes.
  • Once cooked, remove from the oven, let it cool, then lift with a spatula. Your Brownie cookies are ready to be enjoyed.

Matcha Almond Cookie Recipe

Exquisite Matcha Almond Cookie Recipe


  • 240 grams low protein flour, sifted
  • 20 grams matcha powder, sifted
  • 130 grams powdered sugar
  • 170 grams butter
  • 1/4 teaspoon fine salt
  • 2 egg yolks
  • 100 grams chopped almonds

How to Make:

  • Stir butter and powdered sugar with a spatula until combined. Add the egg yolks and salt. Stir well.
  • Gradually add matcha powder and flour. Mix well.
  • Add the chopped almonds. Knead until the dough is easy to shape.
  • Preheat the oven.
  • Shape the cookies into round shapes and then flatten them. Arrange on a baking tray. Sprinkle with almonds while pressing gently.
  • Bake until the bottom of the cookies look yellowish.
  • After taking out from the oven, let the matcha almond cookies cool before storing them in a tightly closed jar.

Enjoy your baking!

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Nov 28, 2022
5 Healthy Breakfast Ideas with Bread that Kids Love

Breakfast is an important thing to do because our bodies need the energy to move. One of the easy breakfast menus to make is breakfast with bread.

Bread contains carbohydrates as a good source of energy for the body. Apart from the many types such as white bread and wheat bread, bread can also be created into various kinds of breakfast menus.

For those of you who have children who find it difficult to have breakfast, the healthy breakfast ideas with bread below can be an inspiration for the menu choices to make. Besides being easy to make, of course, various breakfast menus from bread have a good taste so that children will like them.

# Healthy Breakfast Ideas with Bread that Kids Love

So that children don’t get bored with the same breakfast menu, you can try making various kinds of healthy breakfasts made from bread. Here are some healthy breakfast ideas that you can try to get your kids excited about breakfast.

Toast S’mores style

If your child likes food with a sweet taste, this one breakfast menu is guaranteed to be liked by him. This S’mores-style toast is two stacked buns with chocolate and marshmallow filling inside. Then it is baked in the oven so that the chocolate and marshmallows melt.

If it’s too sweet, you can just use chocolate as a filling. In order for the nutrition to be more complete, you can provide a glass of milk and fruit that your child likes as a breakfast menu.

Grilled Sandwiches

Grilled Sandwiches

The next bread-based healthy breakfast idea is toasted sandwiches. Grilled sandwiches can be an alternative for breakfast if you are bored with sandwiches in general.

The ingredients for making this toasted sandwich are quite easy, such as 2 layers of bread, 1 egg, tomatoes, cucumbers, ketchup or chili sauce, mayonnaise, and butter.

The way to make it is the same as making sandwiches in general, the difference is that the bread is first baked in a toaster or in Teflon. After that, arrange the bread with the ingredients that have been prepared earlier.

Cinnamon French Toast

If you want a Western-style breakfast menu, this cinnamon French toast is worth a try. This menu is a classic healthy breakfast menu with Western-style bread.

Materials needed include bread, eggs, whole milk, cinnamon, brown sugar, vanilla, nutmeg, and butter.

First, you need to soak the buns with custard. The way to make this custard is to beat eggs, milk, vanilla, cinnamon, nutmeg, and brown sugar together until well blended.

After the bread is soaked, then bake the bread in Teflon using butter. When it’s cooked, transfer it to a serving plate and sprinkle with toppings according to the child’s taste.

Scrambled Egg Toast

Besides bread, eggs are also a breakfast menu choice. Besides tasting delicious and easy to make, eggs also contain protein, so they are good for growing children.

You can combine bread and eggs on the scrambled egg toast breakfast menu. Materials needed such as bread, eggs, butter, and cheese.

The way to make it is very easy, first you have to bake the bread that has been smeared with butter beforehand.

Next, cook eggs and cheese together by scrambling until cooked. Serve scrambled eggs or scrambled eggs that have been cooked on toast.

Tuna Melt Sandwiches

The next healthy breakfast idea made from bread is the tuna melt sandwich. The ingredients for making a tuna melt sandwich are plain bread, canned tuna, mozzarella, and cheddar cheese, butter, mayonnaise, salt, pepper, and parsley.

How to make it quite easy, first spread the bread with butter and add cheddar cheese on it. Then mix the tuna, mayonnaise, salt, pepper and parsley until evenly distributed, and keep it on top of the cheddar cheese.

Then, sprinkle the mozzarella cheese and cover with another piece of bread. Grease each side with butter and toast until done. Then cut it into two parts.

Those are some healthy breakfast ideas with bread that are choices for children to like. You can try every menu so that children don’t feel bored. For those of you who are confused about looking for bread to make the breakfast menu above. Then you can get it at Aliciassugarshack.

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Aug 29, 2022
Let’s Get to Know Bakery Products

What is the difference between bread, cake, pastry, and cookies? Pastry and bakery in the hospitality industry, including a section or kitchen section that manages desserts, such as cakes, bread, ice cream, etc. According to Patiasih R and Sudewi (2005:5) pastry is dough that is layered with butter or fat in order to obtain layers or sheets. Pastry is influenced by the quality of a product that must be considered, namely consistency, nutritional content, texture/form/shape, flavor, temperature, and aromatic appeal (attractiveness through fragrance).

In general, there are 4 bakery products, namely:


Bread is made from main ingredients such as flour, yeast, salt, and water, as well as other ingredients such as sugar, eggs, milk, margarine, etc. The difference with other bakery products is that there is a yeast fermentation process (yeast-raised dough), followed by a roasting or oven process.


Cake can be interpreted as a sweet food product made from flour, sugar, eggs, and margarine. Cake is divided into two parts based on texture, namely pound cake and sponge cake. Pound cake is a type of cake that has a dense texture, usually, in its presentation, various toppings such as fruit or toppings are added or it can be made plain without additional toppings.


Pastry is a bakery product made from wheat flour, fat, salt, sugar, water, and other ingredients. The definition of pastry itself is very broad, which is included in this grouping are all sweet foods made from flour, shortening, sugar, milk, and butter, with the addition of baking powder with or without eggs.

Some processed products that can be categorized as pastry are shortcrust pastry, flaky pastry, puff pastry, choux pastry, croissant, and phyllo pastry. The fundamental difference between pastry and other bakery products is the use of laminating flat/semi-solid fat and plastic used in the formation of dough through the process of folding the dough by rolling, such as puff pastry, Danish pastry and croissants. However, there is a pastry that is made using the rubine process (mixing fat/margarine with flour), which is called a pie.

Biscuits (cookies)

Biscuits or cookies are pastry products made from wheat flour, eggs, and margarine with other ingredients such as chocolate, almonds, cashews, etc. Based on the hardness level of the dough, biscuit or cookie products are divided into the hard dough and soft dough with various product variants.

How? Already know the difference between the four bakery products above? May be useful.

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