Everyday recipes
Pick a course, remove your allergens, open a recipe.
Diet and allergies
EU 1169/2011
Source summary: Annex II lists the 14 substances or products causing allergies or intolerances that must be declared.
Open the source ↗“Without the ticked allergens”, never “allergen-free”: always check labels, shop products can change.
15 of 15 recipes fit. No calories, no diets: just good cooking.
Pasta with chicken and tomato sauce
For one person
- Wheat pasta — 100 g
- Chicken breast — 120 g
- Tomato passata — 150 ml
- Olive oil — 10 ml
Cook the pasta. Brown the diced chicken, add the tomato sauce and simmer 10 min.
Allergens: Gluten (wheat, rye, barley, oats)
Rice with tuna and courgette
For one person
- Rice — 90 g
- Canned tuna in water — 100 g
- Courgette — 100 g
- Olive oil — 10 ml
Cook the rice. Pan-fry the courgette, mix with the drained tuna.
Allergens: Fish
Rice, red lentils and carrots
For one person
- Rice — 80 g
- Red lentils — 50 g
- Carrot — 100 g
- Cumin — 0.5 tsp
- Olive oil — 10 ml
Simmer the lentils and sliced carrots 15 min, serve on rice with a little cumin.
Allergens: none declared
Overnight oats with banana
For one person
- Rolled oats — 60 g
- Milk — 200 ml
- Banana — 1 piece
- Honey — 10 g
Mix oats and milk the night before and chill. Add banana and honey in the morning.
Allergens: Gluten (wheat, rye, barley, oats), Milk (including lactose)
Rice cakes and banana
For one person
- Plain rice cakes — 3 piece
- Banana — 1 piece
Ready to pack. Easy to digest before playing.
Allergens: none declared
Milk, banana and berry smoothie
For one person
- Milk — 250 ml
- Banana — 1 piece
- Frozen berries — 80 g
- Rolled oats — 20 g
Blend everything. Drink within the hour after playing.
Allergens: Gluten (wheat, rye, barley, oats), Milk (including lactose)
Soy, banana and berry smoothie
For one person
- Soy drink — 250 ml
- Banana — 1 piece
- Frozen berries — 80 g
Blend everything. Dairy-free version.
Allergens: Soy
Omelette with potatoes and spinach
For one person
- Eggs — 2 piece
- Potatoes — 200 g
- Spinach — 50 g
- Olive oil — 10 ml
Cook the diced potatoes, add the spinach then the beaten eggs.
Allergens: Eggs
Salmon, potatoes and green beans
For one person
- Salmon fillet — 120 g
- Potatoes — 200 g
- Green beans — 120 g
- Mustard — 5 g
- Honey — 5 g
Bake the salmon 15 min with honey mustard. Serve with steamed potatoes and green beans.
Allergens: Fish, Mustard
Chickpea couscous salad
For one person
- Wheat couscous — 70 g
- Cooked chickpeas — 100 g
- Cucumber — 80 g
- Tomato — 1 piece
- Olive oil — 10 ml
- Lemon — 0.25 piece
Soak the couscous in hot water, add chickpeas, cucumber, tomato, oil and lemon.
Allergens: Gluten (wheat, rye, barley, oats)
Plain yogurt with honey and apple
For one person
- Plain yogurt — 150 g
- Honey — 10 g
- Apple — 1 piece
Slice the apple over the yogurt and add the honey.
Allergens: Milk (including lactose)
Peanut butter and banana toast
For one person
- Wholemeal bread — 2 slice
- Peanut butter — 20 g
- Banana — 0.5 piece
Toast the bread, spread, top with sliced banana.
Allergens: Gluten (wheat, rye, barley, oats), Peanuts, Tree nuts, Sesame
Hummus and vegetable wrap
For one person
- Wheat tortilla — 1 piece
- Hummus (with tahini) — 60 g
- Carrot — 80 g
- Lettuce — 30 g
Spread the hummus, add grated carrot and lettuce, roll.
Allergens: Gluten (wheat, rye, barley, oats), Sesame
Chicken and rice soup
For one person
- Chicken breast — 100 g
- Rice — 60 g
- Carrot — 80 g
- Celery stalk — 50 g
Simmer chicken, carrot and celery 20 min in water, add the rice for 12 min.
Allergens: Celery
Dried apricots and almonds
For one person
- Dried apricots — 30 g
- Almonds — 20 g
Small pack to carry on rest or light days.
Allergens: Tree nuts, Sulphites
Budget per portion (observed prices)
When you press, your browser asks Open Prices (Open Food Facts, ODbL open data). Only ingredient categories are sent, no location. Median of French, non-promotional, proven prices under 90 days old; nothing below 3 records. Source summary: User-contributed observations include price, date, currency, shop and proof under the ODbL licence. NOMVEX retains only proven, non-discounted French observations from the last 90 days, priced per kilogram or litre, and displays no result with fewer than three observations. Open Prices
Indication only: not a shop’s price, nor the cheapest. Pieces (fruit, eggs, slices) are not converted to weight.
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