#foodtoperform

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TOP POSTS

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)

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

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

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

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

Meal prep for the week: mushrooms stuffed with chicken, spinach, tomato, onion and cheese, rice and salad on the side. #lovecooking #mealprep #eatclean #cleaneating #healthyfood #foodtoperform

MOST RECENT

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 🏝
.
@dennishildebrandt_cf kämpft sich beim @beachthrowdown durch - natürlich mit 🍴Unterstützung vom Fitness&Food Athlete-Support 💪🏼💥
.
Mehr Infos zum Support unter Link in der Bio 👌🏼
.
#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

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

C o l o u r s
I love summer...and all of the fruit that comes with it...in my weekly food shop I couldn't decide which fruit I wanted to have so I brought all of them...one breakfast bowl of colour and happiness
- nectarines
- apricots
- kiwi
- strawberry
with Greek yoghurt and @lizisgranolaofficial #bowloffruit #happiness #sunday
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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

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