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#foodtoperform

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Couldn't wish for better neighbor. Delicious and healthy breakfast, lunch and drinks. Even gluten free 🍺 Mmm.... 😋 @suefoodrotterdam
#foodtoperform #healthyfood #sugarfree #personaltrainer

Steak Sunday...nom nom with sourdough bread from @gailsbakery
#sunday #steakday @musclefooduk #happy #foodtoperform @food_to_perform_by_mm

Normaal eet ik deze pompoen/quinoa/rucola-mix vaak in combinatie met verse geitenkaas. Maar toen ik mijn romige kwark/tahin/kruiden-dipje voor mijn gegrilde aubergine klaar had, besloot ik dat dit ook dikke prima door m'n maaltijd salade kon. En dat smaakte dus ook echt dikke vette prima! #fueltoperform #cleaneating #echtvoedsel #perfuel #foodtoperform

- pompoen met paprika, tijm, beetje olie grillen.
- per portie ongeveer 90gr gekookte quinoa (+/- 30gr droog)
- gesnipperd rood uitje en kleine stukjes zoete puntpaprika direct na het afgieten door je quinoa roeren
- quinoa-mix op smaak brengen met citroensap, peper, zout, gemalen komijn
- En dan een flink dot crème erop. (2 a 3 pers: 100gr magere kwark, 20gr tahin, citroensap, koriander, zout, peper)

Today's lunch has gone down a treat! #healthyfood #healthylifestyle #foodtoperform #food #fitness

Food is not the enemy!
For more info on portion control and what to fuel your body go follow👉👉👉 @proenergynutrition write down your goals and share it with them! They will put you on the right track on how to achieve those goals and more!
#proenergynutrition #fitness #foodtoperform #lifestyle

Athlete Packs für den @battle_of_riga in the making 🍴👩🏻‍🍳
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...und ab geht die Post 📯📦
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Mehr Infos zum ATHLETE SUPPORT findest Du auf www.Fitness-and-Food.de/athlete-support 💪🏼💚
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#fitnessandfoodDE #fraucules #jobLOVE #besserissdas #fitnessandfoodathletesupport

Probably my favourite recipe to date. Jerk chicken and coconut curry with sweet potato and cauliflower. The only thing missing was some acidity, some pineapple would have gone down a treat, certainly beats raisins in an old school curry. #crossfit #crossfitfood #foodporn #foodtoperform #daddystrength #eattoperform #getmelean

H a l o T o p
As we don't have Halo Top in London I am determined to have all of it here whilst I am in Chicago...which one is the best one and should I try first?
#decisionsdecisions -
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepdaily #fitfam #fitintheoffice #mirilondonm

MOST RECENT

W e e k b e f o r e h o l i d a y

Next Saturday I am off for a week to catch some winter sun. We are going to a nice hotel with half board which is going to be absolutely amazing. I am in my 5th week of reverse dieting and weight has been stable. My calorie intake has increased by 200kcal which is great and I am feeling good and strong in training. It also means that I can not go over board on holiday as I don’t want to stop progressing in my reverse diet. Therefore this weeks focus is on good healthy food to set me up for a great holiday.

This weeks food prep includes:
🦋 Breakfast: Pan Sheet Egg Omelette (2 eggs + 3 egg whites) with mixed peppers, spinach and mushrooms
🦋 Lunch: braised red cabbage with apple, thyme mushrooms, Brussels sprouts salad and pulled taco chicken
🦋 Pre-Workout: Spicy coconut lentil dahl by @deliciouslyella 🦋 Dinner (training days): buckwheat pasta with mushroom sauce and grilled aubergine, leek and lean beef mince (on non-training days I will be eating out due to pre Christmas catch ups)
🦋 Pre Bed Snack (not in the picture): Frozen summer fruit with almond milk turned into a smoothie with some granola
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

V e g e t a b l e s

As I had plenty of time this weekend to prep my food I managed to cook quite a variety of food this week with lots and lots of veggies. Especially now in winter it is important to get the vitamins in. And when I did my food shop I threw my initial plans out of the window and was led by the nicest looking veggies. I went for red cabbage, leek, mushrooms, spinach, courgette, cucumber and aubergine. My try to do courgette waffles failed and it turned out to be more of a mash. Therefore it is not in the picture. I will have that for dinner on one of my non-training days. But I will try the waffles again and maybe it will make it into the picture next time.

This weeks food prep includes:
🦋 Breakfast (not in the picture): Pan Sheet Egg Omelette (2 eggs + 3 egg whites) with mixed peppers, spinach and mushrooms
🦋 Lunch: braised red cabbage with apple (smells like Christmas), cucumber, sautéed leek and pulled taco chicken
🦋 Pre-Workout: Pea Pasta with thyme mushrooms and pulled taco chicken 🦋 Dinner (training days): self made beef lasagna with gluten free pasta sheets and spinach (on non-training days I always cook my dinner fresh at home)
🦋 Pre Bed Snack (not in the picture): Frozen summer fruit with almond milk turned into a smoothie with some granola
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

C l e a r i n g O u t t h e P a n t r y
Whoever knows me and has been in my kitchen can confirm that we definitely have enough food to survive a few weeks without having to leave the house and we could probably feed our neighbors as well....I just can’t help myself buying nice good food when I see it. But as I hate throwing away food I made it my mission to use groceries from my pantry for the foreseeable future before buying new food. I only stock up on fresh veggies and meat and get inspired by by pantry. This week I used black beans, chickpeas, chopped tomatoes, pineapple, sweet corn and tomato purée
This weeks food prep includes new recipes 🦋 Breakfast (not in the picture): Pan Sheet Egg Omelette (2 eggs + 3 egg whites) with mixed peppers, spinach and mushrooms
🦋 Lunch: Minced beef Mexican style incl. Sweetcorn, black beans with roasted brussels sprouts and cauliflower rice
🦋 Pre-Workout: Quinoa&lentil pasta with roast veg chickpea stew and creamy garlic and thyme mushrooms by @deliciouslyella 🦋 Dinner (training days): lemon, chilli prawns with roast veg chickpea stew and curry pineapple rice (on non-training days I always cook my dinner fresh at home)
🦋 Pre Bed Snack (not in the picture): Greek yoghurt with granola and nut butter
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

PROTEINMUFFINS mit recoverypotential- 5 pflanzliche Proteinquellen in einem Muffin vereint- Hanf-,Kürbiskern-, Erbsen-,Mandel- und Kokosproteinmehl- immerhin 18g Protein/Muffin und dank der Kombinationswirkung eine gute Verwertbarkeit....#urbanhealthfood #vegan #triathlon #triathlonfood #ernährungfürsportler #protein #proteinsource #foodtoperform #performance #plantbased

Food is not the enemy!
For more info on portion control and what to fuel your body go follow👉👉👉 @proenergynutrition write down your goals and share it with them! They will put you on the right track on how to achieve those goals and more!
#proenergynutrition #fitness #foodtoperform #lifestyle

T h e “n o t i m e” f o o d p r e p
As I went back home to Germany for the weekend to my family, I didn’t have my usual Sunday meal prep time. Do I therefore stop prepping for a whole week? Of course not. It’s all about planning ahead. I managed to squeeze in a tiny food prep session last Thursday and froze everything. So I only had to prepare a source of carb where I opted for couscous because it’s so quick.
When there is not a lot of time it’s all about simplicity and convenience. Only using 1-3 types of veggies instead of 5-7....Only using 1-2 types of meat instead of more..and so on... This weeks food prep includes:
🦋 Breakfast (not in the picture): Pan Sheet Egg Omelette (2 eggs + 3 egg whites) with mixed peppers and spinach
🦋 Lunch: Slim Pasta, sauerkraut and apple, and pork loin (I used @justspices German Allrounder)
🦋 Pre-Workout: mushrooms fried with cauliflower rice, couscous and pulled taco chicken
🦋 Dinner (training days): courgette, tomatoes with couscous and pulled taco chicken (on non-training days I always cook my dinner fresh at home)
🦋 Pre Bed Snack (not in the picture): Greek yoghurt or cottage cheese with nut butter
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

R e v e r s e D i e t i n g
About 2 months ago I decided to compete in a lower weight class in the coming season 2018 which meant having to cut weight for my competitions which I had last weekend and the weekend before. Following the weekly guidance from @shannonsnutrition we introduced a calorie deficit to being able to make weight. Now that both competitions are over, it’s time to ramp up the metabolism again which has gotten used to the lower calories.
Reverse dieting means increasing the carbs and fats by a small amount and to see how/if the weight fluctuates for a week. If the weight stays roughly the same, carbs and fats are increases by another ~50kcal a day for the following week. This is being done as long as the weight can be maintained and the body finds a new happy weight.

This weeks food prep includes:
🦋 Breakfast: Pan Sheet Egg Omelette (2 eggs + 3 egg whites) with mixed peppers and spinach
🦋 Lunch: Slim Pasta with chopped tomato, peas and @heckfooduk chicken sausages 🦋 Pre-Workout: Green beans fried with onions, mixed peppers, couscous and a chicken burger from @musclefooduk 🦋 Dinner (training days): cucumber and tomato salad with leek, couscous and grilled chicken breast (on non-training days I always cook my dinner fresh at home)
🦋 Pre Bed Snack (not in the picture): Greek yoghurt or cottage cheese -
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

P o s t C o m p e t i t i o n
As I had a competition last Saturday I didn’t have a full weeks prep last week as I needed to cut some weight and the food is not quite as interesting. But this week is back to the normal food prep routine....calories are still fairly low to keep the weight stable as I have another competition this coming Saturday. Once that is done it is time for reverse dieting again. Focus of this week is volume but low carbs.

This weeks food prep includes:
🦋 Breakfast: Pan Sheet Egg Omelette (2 eggs + 3 egg whites) with mixed peppers and spinach
🦋 Lunch: Cauliflower rice with mushroom, peas and (pulled) chicken breast and some blue cheese
🦋 Pre-Workout: Roasted butternut squash with brussel sprouts and bacon
🦋 Dinner (training days): butternut squash prepared in the #instantpot, roasted kale chips and steak strips
🦋 Pre Bed Snack (not in the picture): Greek yoghurt or cottage cheese -
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

I n s t a n t P o t
Two weeks out from the next competition means being even more precise with my macros this week....High volume carb sources are my friends to keep me full.
I cooked this weeks butternut squash and pulled chicken with my brand new kitchen toy #instantpot and I couldn’t be happier...it safes quite a lot of time once I figured out how to use to it. It is clean, efficient and perfect for batch cooking.

This weeks food prep includes:
🦋 Breakfast: Scrambled eggs (2 eggs + 3 egg whites) with red cabbage slaw and arugula
🦋 Lunch: Slim Pasta with aubergine, pepper, @musclefooduk (pulled) chicken breast and some blue cheese
🦋 Pre-Workout: Roasted butternut squash, Tex mex beef and (cauliflower) rice casserole (recipe by @nomnompaleo ) 🦋 Dinner (training days): roasted butternut squash, couscous, leek and (pulled) chicken breast
🦋 Pre Bed Snack (not in the picture): Greek yoghurt or cottage cheese -
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

S t e a k
#tbt to dinner a few days weeks....perfect homemade easy to prepare dinner...big salad bowl with green leaves, tomatoes, peppers, figs and a good #steak
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#dinner #foodtoperform #eathealthy #mm #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

Herbstporridge mit Proteinkick aus Kürbiskern-, Mandel-,Lupinen- und Reisprotein mit Zwetschken, Heidelbeeren und einem Hauch von Kokosjoghurt- immerhin 15g Protein!! #vegan #veggiefood #veganism #urbanhealthyhappy #protein #veganbreakfast #yogafood #sportporridge #foodtoperform

C a r b S o u r c e s
I can not believe how quick the weeks are going by at the moment...only another 11 weeks until Christmas and 3 weeks until the next comp. As I am on a mini cut at the moment, I try to choose high volume carb sources so that the portions are still decent despite being lower in calories.... This weeks food prep includes:
🦋 Breakfast: Scrambled eggs (2 eggs + 3 egg whites) with baby spinach
🦋 Lunch: Slim Pasta with aubergine, mixed peppers, cauliflower, @heckfooduk chicken sausages and some blue cheese
🦋 Pre-Workout: Roasted butternut squash, green lentils, cole slaw with steak 🦋 Dinner (training days): roasted butternut squash, quinoa with leek and bacon medaillons 🦋 Pre Bed Snack (not in the picture): Greek yoghurt or cottage cheese -
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

E a t i n g O u t
When on a cut....I used to struggle to commit to eating out when on a cut....but as I don’t see the point in being unsocial before a comp, I try to make sensible choices and usually check out the menu before so that I can plan ahead...this lovely egg white omelette this morning for breakfast hit the spot with a side of berries....nom nom #malibukitchen #breakfast #omlette -
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#foodtoperform #eathealthy #mm #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

C h i c k e n
Since I am only training 4 times a week I have a full day for food shop and food prep which is awesome! Love having time to browse through the stores and get some inspiration from all the beautiful veggies on offer. I also get quite a lot of inspiration by watching cooking shows like the Australian masterchef. So much fun. Where do you get your inspiration from?

This weeks food prep includes a lot of chicken
🦋 Breakfast: Scrambled eggs (2 eggs + 3 egg whites) with cole slaw and baby spinach
🦋 Lunch: Slim Pasta with aubergine, pepper, cauliflower and chicken burger @musclefooduk and a sprinkle of blue cheese
🦋 Pre-Workout: Roasted butternut squash with fennel, arugula with tomato and cucumber with chicken pieces 🦋 Dinner (training days): butternut squash, Baby potatoes with cole slaw and chicken meatballs
🦋 Pre Bed Snack (not in the picture): Greek yoghurt or cottage cheese -
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

H a v e f u n
Making my food look pretty makes it even more fun to eat! That doesn’t mean that I always take the time to make it look pretty as the hunger is sometimes stronger but especially on weekends it’s great to have a nice breaky!
#havefun #makeitlookpretty
#foodtoperform #eathealthy #mm #nutrition #healthy #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious
#breakfast #nomnom

B a c k t o w o r k
Having been on holidays for two weeks and coming back mid-week I am now back in the food prep game with only 5weeks out from the next competition. Which means that a bit more discipline is required and exact macro tracking to make the weigh in.
This weeks food prep includes 🦋 Breakfast: Scrambled eggs (2 eggs + 3 egg whites) with mixed peppers and baby spinach
🦋 Lunch: Slim Pasta with @heckfooduk chicken sausages, kale and a teeny amount of left over sweet potatoes 🦋 Pre-Workout: Sweet potatoes with broccoli and @heckfooduk chicken sausages 🦋 Dinner (training days): Baby new potatoes with white cabbage, steak and salsa
🦋 Pre Bed Snack (not in the picture): pineapple cottage cheese
I am currently aiming for ~1680kcal on a training day and ~1550kcal on rest days to create a calorie deficit. -
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#mmfoodprep #foodtoperform #eathealthy #mm #foodprep #mealprep #nutrition #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #thefoodpreplife #foodforlife #mealprepdaily #fitfam #mirilondonm #delicious

Today's lunch has gone down a treat! #healthyfood #healthylifestyle #foodtoperform #food #fitness

Can not wait to get to New York 🇺🇸 and Iceland 🇮🇸 My other half and I are going to be traveling for two weeks in total - one week in each country. .
As our flights were a complete bargain, food on the plane is not for free. I am happy to be in charge of my own food anyway, so I have prepped everything for the day. I make sure to bring veggie snacks so that I don't overeat on other things just because I am bored on the plane (which is what usually happens)
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Be mindful of security control when you prep your food due to the liquid restrictions. .
🌸 Quinoa with chicken and spinach / tomato 🌸 Wafer thin chicken breast slices 🌸 Mini babybell light
🌸 Cucumber
🌸 Carrots 🌸 @metcalfes skinny popcorn
🌸 @rxbar 🌸 @pipandnut (which I will put in my liquid bag for security)

Can't wait to try all of the food in NYC and Iceland!
#travel #instatravel #foodonplane #beprepared
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#eathealthy #mmfoodprep #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #healtheating #thefoodpreplife #mealprepdaily #fitfam #mirilondonm #miristraveladventures

S h o r t W e e k - p r e h o l i d a y
As I will be off to New York and Iceland on Thursday this week, food prep only covers 3 days. Monday is a refeed day which means higher carbs and therefore a slight change to the menu.

Watch out for this weeks post on food that I have prepped for the journey from London to New York. ✅Breakfast:
- 2 eggs and 3 egg white with spinach and peppers
✅ Lunch:
- 115g @oominoodles with 50g stir fry vegetables, 200g broccoli and green curry paste
- Refeed day: Oats with almond milk and summer fruit ✅ Pre-workout:
- 70g chicken breast fillets from @musclefooduk with green salad leaves, 180g cooked quinoa and salsa
✅ Dinner - 70g chicken breast fillet from @musclefooduk with 100g broccoli, 60g bamboo shots and 50g vermicelli noodles
Before I go to bed I have 300g of pineapple cottage cheese and 12g Honey Almond Butter from @pipandnut and during training I have 1 serving of BCAA
Total calories on a training day: 1757kcal (P152 F43 C162)

#asianflavors
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #thefoodpreplife #mealprepdaily #fitfam #fitintheoffice #mirilondonm

P i z z a
After a long day at work followed by a lifting session, I felt like pizza....try this wrap base pizza with marinara sauce, mushrooms, ham and spinach...only 359kcal (P29 F9 C37)
#pizza #wrap -
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #thefoodpreplife #mealprepdaily #fitfam #fitintheoffice #mirilondonm

F o o d & S k i n
Happy Tuesday! Having spent the long bank holiday weekend in Holland with my family and a lot of sunshine, I am back in London now with the usual weekly food prep.

This week is about trying to figure out my skin. My skin is very temperamental. It can be nice and smooth and not a single spot or it can be red, patchy and inflamed. So far I haven't completely figured out what the underlying cause is besides a sensitivity to stress and lack of sleep.
Having read about the possible negative impact of certain foods like diary or gluten on skin, I am cutting out gluten this week to assess the reaction on my skin.
My carb sources therefore consist of rice and gluten free protein noodles. ✅Breakfast:
- 200g Skyr with 150g frozen summer fruit and 12g Honey Cinnamon Cashew Butter from @pipandnut ✅ Lunch:
- 115g @oominoodles with 200g stir fry vegetables and 20g red thai paste ✅ Pre-workout
- 80g lean steak mince from @musclefooduk with German Allrounder spice from @justspices, green salad leaves, 100g rice and salsa
✅ Dinner - 80g lean steak mince from @musclefooduk with German Allrounder spice from @justspices with 110g tenderstem broccoli and 150g basmati rice
Before I go to bed I have 300g of pineapple cottage cheese and 12g Honey Cinnamon Cashew Butter and during training I have 1 serving of BCAA
Total calories on a training day: 1723kcal (P136 F48 C175)

#glutenfree
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #thefoodpreplife #mealprepdaily #fitfam #fitintheoffice #mirilondonm

C o l o u r s
Eating all the colours of the rainbow 🌈 is always something that I consider when I make my meals. I does not only look pretty but it also provides lots of variety in nutrients and vitamins.
This weeks food prep consists of only one main protein source (taco pulled slow cooked pulled chicken breast) as we are heading out for the long weekend and I didn't want to cook too much food. ✅Breakfast:
- 3 egg white and 2 egg scramble, baby spinach and red pepper ✅ Lunch:
- Green salad leaves with tomatoes, cucumber, carrots, sweet potato and pulled chicken with tahini dressing
✅ Pre-workout
- Pulled chicken, green beans, red pepper, halloumi with roasted sweet potato ✅ Dinner - Pulled chicken with rice, halloumi and green beans

Before I go to bed I always have a scoop of casein from @neat_nutrition with @pipandnut cashew and cinnamon butter

#coloursoftherainbow
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #thefoodpreplife #mealprepdaily #fitfam #fitintheoffice #mirilondonm

B r o w n i e s
It's been a while since I have baked...which is mainly due to lack of time...but I found this almond&cocoa brownie mix @myhomesense and couldn't not buy it....good ingredients (gluten free oats, coconut sugar, ground almonds, cocoa powder and sodium bicarbonate) and I only had to add banana and eggs. Simple and they taste absolutely delicious. #baking #brownies *
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #precisionnutrition #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #fitintheoffice

B a s i c s
Due to lack of time and creativity my meals for this week are pretty similar to last week. But thanks to the use of different spices and oils it doesn't taste completely the same. This is also one of the lessons that I have learned in food prepping: you can not always be super inventive and creative with food...and sometimes it's easier to go back to the basics.
I usually start with cooking the carbs first and portion them into the containers, followed by veggies and meat.
This weeks food prep is simple and basic ✅Breakfast:
- 3 egg white + 2 whole eggs with baby spinach and rice cake, 1 tomato (not in the picture)
✅ Lunch:
- Pulled chicken, green beans, sweet potato, avocado
✅ Pre-Workout: - Chargrilled mixed vegetables, brown rice with beef mince
✅ Dinner - Chargrilled vegetables, baby spinach with brown rice and beef mince -
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #thefoodpreplife #mealprepdaily #fitfam #fitintheoffice #mirilondonm

M e a l P r e p 1 0 1 - Phase 2
Food prep this week is very basic and simple. As I was away for the weekend and only arrived late in the afternoon I opted for very simple dishes.

Phase 2: Grocery shopping
Last week I was talking about deciding what I was going to eat and that it is usually 5x breakfast, 5x lunch, 5x pre-workout, 3x dinner. I then log my "food day" for the week into MyFitnessPal to work out the quantities needed. E.g. 150g green beans, 90g chicken breast fillet, 150g sweet potato, 40g avocado => multiplied by 5 to have the week covered => 750g green beans, 450g chicken breast, 750g sweet potato and 2 medium avocados (1 medium avocado usually has 110g). These quantities then go on my shopping list so that I don't overbuy. I tend to do my grocery shopping on the weekend in one big bulk which saves a lot of time during the week and prevents me from buying too much food. I always look for offers as well which helps saving money.
#variety #alltheveggies #simplicity
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #fitnessmeals #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #thefoodpreplife #mealprepdaily #fitfam #fitintheoffice

M e a l P r e p 1 0 1
Back from Vienna and back to meal prepping.
Last week I was asked how I plan my meals and how I manage to prep everything in such detail. Over the next weeks I am going to explain my approach. Hope that it will help you with your meal prep.

Phase 1: I call it "the week before next week"
I have a pink book where I write down all of my food ideas / recipes. Whenever I see something that I like, either on Instagram or Pinterest, I write it down. This creates variety in the meals from week to week.
Then I write down how many meals I need to prep. Usually it's 5x breakfast, 5x lunch, 5x pre-workout, 3x dinner and I prep the same food for each of the meals for the week. With this approach the meal prep doesn't get too overwhelming. When it gets to Thursday/Friday I decide on the meals that I am going to cook, which then leads into Phase 2: Grocery shopping. More about that next week.
This weeks foodprep is whole30 inspired as I was curious about it.
✅Breakfast - Chia Seeds
- Overnight chia seed pudding with white chia seeds, @nushfoods almond yoghurt, almond milk and grated apple (P8 C28 F17)
✅ Lunch - Salad & Beef
- Salad leaves, cucumber, tomatoes, minced beef and avocado (P49 C10 F16)
✅ Pre-Workout: Green chicken curry
- Recipe inspired by @nomnompaleo with chicken breast fillet, snap peas, pepper, potatoes, corn (P57 C32 F8)
✅ Dinner - Sweet Potato - Grated sweet potato, egg whites and baby spinach (P19 C62 F2)
My snacks vary from day to day but usually consists of @rxbar and some fruit.

#variety #alltheveggies #whole30
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #thefoodpreplife #mealprepdaily #fitfam #fitintheoffice #mirilondonm

Post jits dinner! Yummy turkey burgers stuffed with goat cheese on the bed of romance lettuce, cilantro, tomato and topped off with grilled onions and jalapeños! And of course avocados 🥑!!! #postjitsumeal #postjitsdinner #foodtoperform #wholesomefood #homecooked #rd2be #rdtobe #nutritionstudent #bjjdiet #foodforjits

C o m p e t i t i o n W e e k

5 days out from the British Weightlifting Championship requires sensible food choices this week. Luckily I don't have to cut to make weight which feels absolutely amazing, but the focus is still on nutrient rich food to support the best performance possible. ✅Breakfast - (not shown in the picture)
- Back to oats with skyr and fruit this week, which I prep the night before
✅ Lunch - Salad
- Salad leaves, cucumber, carrots, chickpeas, tomatoes, apples, walnuts and cured medaillons from @musclefooduk (P21 C26 F13)
✅ Pre-Workout: Pasta&Peas&Spinach
- Recipe by @deliciouslyella , I went for edamame fettuccine mixed with some wholewheat spaghetti for more carbs, with spinach, peas and a yoghurt - lemon sauce (P41 C44 F6)
✅ Dinner - Chicken - Chicken in tomato sauce with potatoes, couscous and grilled asparagus (P46 C47 F6)
#variety #alltheveggies #mixitup
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #thefoodpreplife #mealprepdaily #fitfam #fitintheoffice #mirilondonm

Meanwhile in Den Haag 🏝
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@dennishildebrandt_cf kämpft sich beim @beachthrowdown durch - natürlich mit 🍴Unterstützung vom Fitness&Food Athlete-Support 💪🏼💥
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Mehr Infos zum Support unter Link in der Bio 👌🏼
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#fitnessandfoodDE #FaFAthleteSupport #fraucules #besserissdas #jobLove

Couldn't wish for better neighbor. Delicious and healthy breakfast, lunch and drinks. Even gluten free 🍺 Mmm.... 😋 @suefoodrotterdam
#foodtoperform #healthyfood #sugarfree #personaltrainer

B a l a n c e & R e s t

The past weeks have been really busy for me with work and training. I was rushing from work to the gym and then to bed and then start again. Having noticed that I was about to hit a wall, I made the conscious effort to prioritize sleep and scheduled my training in such a way, that I have today off. Completely off: no social commitments, no training, nothing. I got up early, did my food shop, re-organized my food cupboards and did all of my weeks food prep. It's been absolutely amazing. Finding the balance is key - in your life as well as on the plates. This weeks food prep brings: ✅Breakfast - Pancakes & eggs
- Pancakes @kodiakcakes and egg white omelette with spinach and peppers (P26 C32 F9)
✅ Lunch - Fruit & salad
- Salad leaves, arugula, peppers, mango and chili-lemon-prawns sprinkled with roasted almonds (P25 C21 F12)
✅ Pre-Workout: All about the beef
- Beef chili with red kidney beans, baby spinach, sweet corn and couscous (P34 C44 F6)
✅ Dinner - No Meat - Pasta bake with lentil pasta, green beans, salsa and egg whites (P33 C50 F6) and mini Reese's pieces - not in the picture as dessert

#variety #alltheveggies #mixitup
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #thefoodpreplife #mealprepdaily #fitfam #fitintheoffice #mirilondonm

L o c a l S p e c i a l i t i e s
#fbf to last week in Frankfurt and one of my favourite local dish: green sauce with potatoes and eggs. The Green Sauce is made of exactly 7 herbs with sour cream and yogurt. The perfect summer food as it is enjoyed cold. So whenever you find yourself in the area of Frankfurt in Germany, try it!
#gruenesosse #localfoods #frankfurt -
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepdaily #fitfam #fitintheoffice #mirilondonm

V a r i e t y

This weeks goal for me was to go back to basics and incorporate a lot of variety in my meals. I had a busy week last week and fairly busy weekend, so I didn't really have a proper meal plan when I went shopping. So I bought a lot of different veggies and when I prepped my food today, I chopped everything up with my new kitchen knife and mixed the meals together as and when the food got out of the oven. Food shown here is lunch, pre-workout and dinner for 4 days (I've prepped a 5th day for lunch and pre-workout, but didn't include it in the picture) ✅ Lunch - Salad
- Salad leaves, tomatoes, shaved carrots, beetroot, roasted eggplant, avocado and pork loin steak from @musclefooduk (P17 C20 F10)
✅ Pre-Workout
- Pulled taco chicken, new potatoes, roasted butternut squash, sugar snap peas, mange tout (P39 C47 F3)
✅ Dinner - carbs in the evening - Pulled taco chicken, roasted sweet potato, courgette and mixed pepper (P35 C49 F3)

#variety #alltheveggies #mixitup
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepdaily #fitfam #fitintheoffice #mirilondonm

G i v e y o u r s e l f a b r e a k
When I finished my lifting session earlier I had my day already scheduled out...get home, eat and then food prep, despite feeling like a sleep walking zombie. Last week I worked too much, went traveling for work and didn't get enough sleep, yet I was determined to stick to my plan. But when I left the gym, I decided to take some pressure off of me and take myself out for brunch. 30min of quiet time with great food and no dishes to clean up afterwards....the best decision of today. Re-energized I am now ready to tackle the food prep. #treatyourself #benice #makedecision #bekindtoyourself -
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepdaily #fitfam #fitintheoffice #mirilondonm

B r e a k y
Still in Germany for work and back to @whatthefoodffm
Great selection of healthy unprocessed food. Couldn't be happier with my breakfast: porridge with cranberries&almonds and scrambled eggs with ham and a good slice of bread : ) -
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepdaily #fitfam #fitintheoffice #mirilondonm

V e g e t a r i a n F o o d
I used to be a vegetarian...but after 10 years of being a vegetarian, I went back to eating meat a few years ago and I really like it. That doesn't mean that vegetarian food is not great....to the contrary....today I had one of the best vegetarian/vegan meal in like forever :-)) @vevay_frankfurt
#vegetarian #vegan #healthyfood -
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepdaily #fitfam #fitintheoffice #mirilondonm

80% of a fit and healthy body is nutrition, 20% is exercise. So it should be clear that the right nutrition will help your performance. Quick tips in the latest Workoutclub blog. Link in bio #workoutclubpersonaltraining #personaltrainer #foodtoperform #happyandhealthy

W o r k T r a v e l
I am traveling for work today so I have no food prepped but will go with the flow and eat nice meals today.
My day starts with a very early breakfast of poached eggs, ham and avocado on English muffin at the airport....#poachedeggs #airport #travelingwithwork -
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepdaily #fitfam #fitintheoffice #mirilondonm

1850 c a l o r i e s

Happy Monday everyone! What an amazing beautiful day it's going to be.
Today is a rest day and my usual calorie intake is around 1,850 calories. As I am still reverse dieting, this number is still planned to go up over the next weeks. I usually plan my meals around training times (in the evenings). You can see that the amount of carbs increases around training times and that the fat in these meals is lower than in the other meals to allow for optimal performance during training. On rest days I just stick to the same meals which makes prepping easier.
Breakfast - all of the fruit - 150g Greek yogurt with 20g @lizisgranolaofficial and kiwi, nectarine, apricot topped with 10g of coconut almond butter from @pipandnut (P25 C35 F10)
Lunch - light and fresh
- Romaine lettuce with carrots, strawberries and bacon medaillons from @musclefooduk and I added some avocado as I needed more fats (P26 C19 F11)
Pre-Workout - love chicken sausages - Chicken sausages from @heckfooduk on baby spinach with roasted courgette and sweet potato (P26 C48 F4)
Dinner - carbs in the evening - Chicken burger from @musclefooduk with broccoli, tomato and pasta tricolore with 10g of pesto (P34 C56 F5)
Snacks - all about the fats - Carb Kills peanut butter @grenadeofficial - Almonds - Pre bed shake (not in the picture) of casein with almond butter
#backtoroutine #mixitup #lovefoodprep
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepdaily #fitfam #fitintheoffice #mirilondonm

3 D a y M e a l P r e p

As I will be traveling next week for two days, my food prep only needs to last until Wednesday. I didn't really have a plan of what to eat so I just went with the flow and mixed things together. I usually decide which protein source goes into which meal and then decide on veggies and carb sources. As it's going to be very warm next week, I fancied a lot of fresh fruit - even in the salad. Pictures of my breakfast to follow tomorrow.

Breakfast ✅
- see my post tomorrow
Lunch ✅
- Romaine lettuce with carrots, strawberries and bacon medaillons from @musclefood
Pre-Workout ✅
- Chicken sausages from @heckfooduk on baby spinach with roasted courgette and sweet potato
Dinner ✅
- Chicken burger from @musclefooduk with broccoli, tomato and pasta tricolore
#backtoroutine #mixitup #lovefoodprep
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepdaily #fitfam #fitintheoffice #mirilondonm

T a s t e o f L o n d o n
What an amazing day to spend at a great food festival @tasteoflondon
Today I:
- Tried @duckandwaffle for the first time and it just works!
- Tried the new flavors of @pipandnut and @meridianfoods , which are so good that I bought 5 jars. There is no such thing as too much nut butter, right?
- Bought a new knife from @japaneseknifecompany . I can not believe that I have actually lived that long without a proper knife. Food prep is going to be so much more enjoyable now.
- Fell in love with bread from a German bakery and no, I am not biased because I am German myself of course :-)
- Tasted the softest marshmallow from @happymallows - Was convinced that crisps with egg white are pretty amazing @twochicksproducts
Can't wait to start my food prep now for next week.
#londonfoodfestival #regentspark #sunshine #food #sunshine #nutbutter
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#eathealthy #gainz #protein #mmfoodprep #fitmeals #foodtoperform #mm #nutrition #foodprep #mealprep #healthy #beprepared #instafood #fitfood #foodphotography #iifym #eatright #flexibledieting #healthyfood #fitspo #healthyfoodshare #healtheating #mealprepda

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