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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

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

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)

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

Dagens måltider och matlagning. Först en kycklingsallad på rester. Kvällsmaten då gjorde jag en fläskfile och broccoli gratäng ala @fitnessmat @josefina_fitnessmat till det gjorde jag en pizzasallad. Kvällsmålet innan läggdags bjöds det på ägg, overnightoates, kvarg med jordgubbar samt nyttiga chokladbollar😋👍💪 #njutning #fitnessmat #eatclean #eattogrow #eattoperform #overnightoates #lyx #mat #matlagning #food #foodtoperform #inspiration

MOST RECENT

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

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