Suze van As
Suze van As Food 28 feb 2017

14 Instagram-accounts voor je nodige meal-prep inspiratie

Soms lijkt het maar lastig om jezelf te zetten tot het koken van gezonde maaltijden, en vind je jezelf terug in de snackbar. Je maaltijden voorbereiden kan hierbij écht wonderen verrichten.

Na een lange dag werk of studie heb je gewoon veel meer zin in een heerlijke warme douche met afhaalmaaltijd, dan dat je een half uur in je keuken staat te springen. Daarom kunnen we wel wat extra inspiratie en motivatie gebruiken om dit toch wel te gaan doen. Deze 14 Instagram-accounts laten op een inspirerende manier zien hoe je je maaltijden makkelijk voor kunt bereiden. Verzamel al je tupperware en maak plaats in je koelkast, here we go!

1. @damn_delicious

Chungah Rhee is echt een meester in de kunst van het maaltijd-voorbereiden. Ze doet dit voor haar blog Damn Delicious, en de foto’s die ze ervan op Instagram plaatst zorgen ervoor dat we haar direct willen kopiëren. Alles is aesthetically pleasing en ook nog eens gezond.

Sunday prep with the easiest overnight oats 6 different ways, including apple pie and strawberries and cream. ?

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2. @floordeboor_fit

Onze eigen Nederlandse fitness- en foodblogger Floor weet wel raad met diverse Hollandse ingrediënten. Elke meal-box komt op Instagram en zal absoluut voor inspiratie zorgen.

This week's mealprep is a wrap! The days go from left to right and bottom to top: Day 1: Breakfast is 2 boiled eggs, a banana and almonds. Lunch is Pumpkin–parsnip-lentil roast with nuts and avocado. Fruit as a snack. Dinner is salmon with veggies and blue cheese sauce. Day 2: Breakfast is chicken, dried apricots and walnuts. Lunch is 2 boiled eggs, nuts, veggies and hummus. Fruit as a snack. Dinner is sweet potato oven dish with greens and pomegranate and broccoli on the side. Day 3: Breakfast is superseed protein oats with peanutbutter and blueberries. Lunch is pumpkin–parsnip-lentil roast with nuts and chickpeas. Fruit as a snack. Dinner is salmon with veggies and blue cheese sauce. Day 4: Breakfast is 2 slices of home made seed-nutbread, 1 boiled egg and raspberries. Lunch is chicken, broccoli, nuts and chickpeas. Fruit as a snack. Dinner is sweet potato oven dish with greens and pomegranate and glazed carrots on the side. #weightloss #losingweight #weightlossjourney #fat2fit #obesetobeast #fuckobesity #fuckbeingfat #fitjourney #fitgirlcode #healthylifestyle #healthyhabits #afvallen #fitdutchies #fitbit #mealprep #foodprep #diet #health #instahealth #mealprepdaily #mealprepsunday

A post shared by Dutchie getting fit! ?? (@floordeboor_fit) on

3. @fitfoodiefinds

Op het account van Lee Hersh vind je altijd een aantal sneak-peeks van gezonde recepten, waaronder ook veel meal-prep kiekjes.

Tell me tell me- who's made FFF's Meal Prep Carnitas Burrito Bowls?! They've been one of the most popular reader-made recipes lately and I can see why! You slow roast the carnitas in your slow cooker and then assemble the rest of your bowls in a glass tupperware for an easy weeknight meal-prep meal. I absolutely LOVE seeing your FFF creations on Instagram, so don't forget to tag me and hashtag #FitFoodieFinds so I can see your amazing creations! . . . http://fitfoodiefinds.com/2016/08/meal-prep-carnitas-burrito-bowls/ #mealprep #healthyrecipe #carnitas #slowcooker #crockpot #healthyrecipe #buddhabowl #fitfluential #iifym #iifymgirls

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4. @nomnompaleo

Als er iets is wat Nom Nom Paleo kan, is het recepten bedenken. Ook vindt de Instagrammer het leuk om op zijn tijd lunchtrommeltjes voor te bereiden. Ga dat zien.

Sometimes the best gifts are homemade meals! I'm dropping these off at my pal's place on my way to my in-laws' Christmas party! Happy holidays to you and your loved ones! (Psst! This Instant Pot beef stew recipe will be on the blog soon!) #nomnompaleo

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5. @caligirlgetsfit

Deze Amerikaanse fitness-blogger weet wel hoe ze meal-prep foto’s moet maken. Werkelijk waar elke foto die ze deelt geeft ons de neiging om een nieuwe collectie tupperware bakjes aan te schaffen.

Dinner (again!) lol. People always ask me how I can #mealprep and eat the same thing every day without getting bored. I usually try new recipes and do a taste test to make sure my food is ??? before committing to eating it for the entire week! And for me, if something is really good, I don't mind eating it for several days in a row. _ However if eating the same boring thing is hard for you, here are some things you can do to spice it up! 1️⃣ Mix up your seasonings. If you're baking chicken for example, create a few different seasonings or marinades so that every day you can taste different flavors! 2️⃣ Change up your sides! Whether it be changing up the vegetables for each meal or having a different salad dressing every day, it's like dressing your meals in different clothes so it doesn't get boring! 3️⃣ Meal swap with a friend. If you have a friend who also mealpreps, you can trade with them and get a chance to discover ingredients you might not have thought of! _ Hope everyone has a wonderful weekend full of food, friends, and fun! #mealprep #mealpreptips #mealprepping #food #macros

A post shared by SHANNON (@caligirlgetsfit) on

6. @meowmeix

Denk hierbij aan mason jars, enorm veel schattige mini-trommeltjes en bakjes. Alles is gezond en oh-zo mooi.

@chris.rocchio_fit has the best meal preps ? Follow him for weekly ideas and recipes ? #mealprep #fitfood

A post shared by Amanda Meixner (@meowmeix) on

7. @mealpreponfleek

Net zoals je wenkbrauwen on fleek kunnen zitten, kunnen lunchtrommels dat blijkbaar ook. Meal Prep On Fleek laat zien dat je je maaltijden goed kunt voorbereiden, zonder dat het eentonig hoeft te worden.

If we can recommend one thing this weekend, meal preppers….MEAL PREP PANCAKES!! They will change your life! ? _ Peanut butter protein pancakes with strawberries and light table syrup Ingredients: 2 large eggs 1½ cups skim milk 1 cup nonfat plain Greek yogurt (can use vanilla if you want for more sweetness) 1½ teaspoons vanilla extract ½ cup natural creamy peanut butter 2 cups White Whole Wheat Flour 2 teaspoons baking powder ½ teaspoon salt Instructions Preheat griddle or skillet to medium heat. Combine the eggs, milk, Greek yogurt and vanilla extract together in a bowl until well blended. Whisk in peanut butter. In a separate bowl, sift together the flour, baking powder and salt. Slowly add the dry ingredients to the wet ingredients, whisking until the dry ingredients are incorporated into the wet ingredients. Taking ¼ cup at a time, pour the pancake batter onto the griddle. Cook until bubbles start to form on the surface of the batter and the edges are set, about 3 minutes. Flip pancakes and cook on the other side until golden brown, another 2-3 minutes. Continue until you have used all the batter. Serve topped with melted peanut butter, maple syrup and/or fresh fruit (my fave is sliced bananas)! Nutrition Information Serving size: 2 pancakes Calories: 229 Fat: 9 g Saturated fat: 2 g Trans fat: 0 g Carbohydrates: 26 g Sugar: 5 g Sodium: 261 mg Fiber: 3.6 g Protein: 13 g Cholesterol: 44 mg _ Meal Prep Credit: @maria.cochran

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8. @fitmencook

Dit account bestaat niet alleen maar uit de klassieke groente/proteïne-trommel. Ook gerechten als curry’s en wraps komen hier langs.

Double-tap if leftovers are your life! ? I'm enjoying leftovers for early #Lunch today from my recipe video filming this week: Moroccan lamb patties with cucumber yogurt sauce + mixed green salad. Comment below if you're looking forward to this patty recipe! Boom. (traducción abajo) —– Haz doble clic si siempre estás comiendo sobras! ? Estoy disfrutando estas sobras de mi sesión de grabación de unos vídeos de cocina esta semana: hamburguesa de cordero con inspiración marroquí y un salsa de yogur y pepino + ensalada mixta. Deja comentario si estás listo saber cómo preparar este plato! Bum.

A post shared by Kevin [ FitMenCook™ ] (@fitmencook) on

9. @_ohsofitt

Oh So Fitt weet wel hoe je een week aan voedsel moet voorbereiden. Leer het ons alsjeblieft. Van smakelijke yoghurt-bakjes met fruit tot voedzame lunches en avondeten.

MEAL PREP MONDAY ?? Partnered with my bro @levelupbody to ensure that his clients are staying on track with their meals! Here's what I made : Meal breakdown starting from the top – teriyaki ground turkey, string beans, and jasmine rice. -grilled chicken, roasted red potatoes, and broccoli – honey barbecue salmon, sweet potato mash, and brussels sprouts. : if you've been struggling with meal prep ideas, make sure you try this one. On the other hand, if you live in loss Angeles and you need someone to prep your meals for you i'm your girl ? My @fitmarkbags came in handy this week when I went to delivery the meals! If you're in the market for a meal prep bag, I suggest taking a @fitmarkbags page!! Their bags are great + they always have amazing sales/ deals! ?

A post shared by Fiya ???? (@_ohsofitt) on

10. @mealprepsociety

Dit account zit net weer iets anders in elkaar dan de rest. Zo is de persoon achter het account niet zelf bezig met het fotograferen van lunches, maar deelt de eigenaar ook recepten van anderen op dit grootschalige account. Op deze manier komen alle meal-prep-lovers samen.

#mealprep perfection from @winniebbg_ The holidays can be tough and unforgiving on ones diet and physique, but the year is almost over and you've put in so much hard work to reach your goals. Stay motivated and keep up the hard work. Prep details from Winne: "Smaller meal prep this week because I'm on winter break & have a little more time to cook ✨ Veggies ? : roasted eggplant ?, steamed broccoli, green beans, sweet potato Protein ? : spinach curried tofu, tamari scallops, cumin spiced turkey, salmon Fruit ?: strawberries, blueberries (I also have banana, pears, oranges, etc) Grains ? : quinoa, brown rice (currently making) Currently making some more sweet potatoes, quinoa & tempeh too" #mealprepsociety #mealprepsundays #mealpreplife #fitspo #motivation #eatclean #health #healthyfood #eat #mealprepmonday

A post shared by Meal Prep Society (@mealprepsociety) on

11. @fearlessfig

Sarah Greenflied is een diëtiste en weet precies wat een mens binnen moet krijgen voor een goede voeding. Als je op zoek bent naar inspiratie die ook nog eens goedgekeurd is door een voedingsspecialist, kijk dan eens naar Fearless Fig.

Had fun this week playing with colors. Super pumped to have some healthy meals on hand! Details below: . Meal 1 – buckwheat and veggie stir fry topped with shredded chicken + strawberries + green beans. 1 cup starch + 1/2 cup protein + 1.5 cups veggies + 1/2 cup fruit . Meal 2 – broccoli, ground turkey and onion stir fry + blueberries + mashed sweet potato. 1.5 cup veggies + 1 cup starch + 1/2 cup fruit + 1/2 cup protein

A post shared by Sarah Greenfield, RD CSSD (@fearlessfig) on

12. @fitness.woohoo

Zo. Veel. Variatie. Aan het begin van de week staat er een volledig nieuw weekoverzicht voor je klaar. Zeg maar doei tegen inspiratieloze avondmaaltjes, en hallo tegen voorbereiding.

Meal prep this week! Ended up only spending $30 because I had extra vegetables from last week. Costco bags are huge! ? •••••••••••••••••••••••••••••••••••••• ♦️BREAKFAST 336 CALORIES♦️ •2 fried eggs •1 cup garlic spinach •3 oz red potatoes ♦️LUNCH 358 CALORIES ♦️ •4 oz herb thyme chicken breast •1 cup sautéd broccoli •1/2 has avocado ♦️DINNER 324 CALORIES ♦️ •4 oz Italian style turkey meatballs •1 cup sautéd zucchini w/ mushrooms •3 oz roasted sweet potato slices •••••••••••••••••••••••••••••••••••••• ?I also have 1-2 snacks each day that range from fruits, protein shakes, jerky, and mixed nuts ?I refrigerate my meals up to 4 days. If they will be out longer then I freeze them. Drain excess water and close the lids tightly for freshness

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13. @lucasfitfrench

Deze Franse fitness-blogger maakt meal-prep-trommeltjes die eigenlijk te mooi zijn om op te eten. Zeker waard om eens te bekijken.

• M E A L P R E P • ?Lunch White rice ? Broccoli ? Salmon ? ?Diner Black rice ? Green beans ? Turkey ? Don't hate monday, make monday hate you. ??? #mealprep #abs #mealplan #igerslyon #fitfrenchies#instalyon #fitfam #picoftheday #macros #feedfeed#lyonnais #lyoncity #lyon #shredded_academy #workoutvideo #workoutvideos #healthy #health #aesthetics #coach #onlinecoach #fitnesscoach #recipe #london #newyork

A post shared by Lucas B. (@lucasfitfrench) on

14. @fit_pham

Als je precies wilt weten hoeveel calorieën er in je maaltijd gaan, dan is dit account iets voor jou. Volledige, dagelijkse maaltijd-overzichten, met lekkere en gezonde snacks tussendoor.

#SUNDAYMEALPREP day and happy Super Bowl Sunday! Got to watch the last bit of the game and THAT WAS CRAY.?? Anyways, here is a #mealdiary for tomorrow (yes, I'm bringing pancakes to work tomorrow and I'm SO PUMPED). ? BREAKFAST: Vegan Pancakes that are whole wheat, sugar free, and 100% delicious! Topping them with mangoes, pistachios, macadamia nuts, coconut, and almond butter. Will post the recipe soon! ❤ LUNCH: Chopped green + purple cabbage, bell pepper, quinoa salad topped with a Tempeh Bean Burger. Y'all, these vegan burger patties are LIT. ?? . SNACK 1: Apple Pie @larabar + apple. Making sure I pair my carbs with a protein for sustained energy instead of a post-snack sugar spike that will leave me hungrier afterwards! ? DINNER: Curry coconut green lentils with roasted turmeric cauliflower, garlic purple cauliflower, and broccoli. ? SNACK 2+3: AKA DESSERT! My @womensbest protein cookies and slices of my vegan purple sweet potato banana bread I baked over the weekend! ?? Anyways, total calories for the day were right around 2000 again. I'm trying a thing where I eat about 15% above my maintenance calories on days I lift/workout, and 10% less for my rest days. That translates to around 1900-2000 for workout days, 1500-1600 for rest days. Anyways how was everyone's weekend?? Did you all have fun?? ?

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14 Instagram-accounts voor je nodige meal-prep inspiratie
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