Sometimes I find it hard to find inspiration on what to eat. What helps me is to plan my days in advance and prep my meals a day (or two) before. To help all of you Fit Girls around the world I created a menu #FITGIRLCODE style.

What I love about this menu, is that you can prep almost everything in advance. Also you can make larger amounts of it if you don’t mind eating the same thing for a couple of days. You’ll only need to make your dinner when you come home. Make sure you have enough containers to store your prepped food in.

Breakfast – Blueberry Muffins
For breakfast I’ll have the delicious easy healthy blueberry muffins. I love these muffins because they’re so easy to make. I usually bake a lot of these muffins and put them in the freezer. When I want to have a muffin (or two) for breakfast I take it out of the freezer the night before and let it defrost. I also like to combine these muffins with a smoothie or hot water with lemon.


What do you need:

  • 1,5 big bananas or 2 small ones
  • 1 egg
  • 1,5 cup of (uncooked) oatmeal
  • 2 teaspoons of cinnamon
  • 2 teaspoons of baking soda
  • A handful of blueberries

Tip: I also like to use raspberries instead of blueberries.
You can find the cooking instructions here.

Morning snack – beetroot smoothie
I don’t eat a morning snack every day, but when I have a busy or tiring day I often make a smoothie. This way I’m sure that I won’t feel the need to buy other unhealthy snacks. One of my favourite ones is this pretty pink beetroot smoothie by Fit Girl Lisa. Beetroot does not just make your smoothies look real Instagram-proof, no this veggie also improves your athletic performance! Worth the try, right?


What do you need:

  •  1 Beetroot (cooked)
  • 1 Ripe banana
  • 1 Scoop of vanilla protein powder
  • Water until you have the thickness you prefer

Blend it up! Easy as that right! Tip: you can either freeze the banana or the beetroot, for a nice cold variation. Enjoy!

Lunch – Cabbage salad with tuna or chicken
For lunch I’ll have the delicious tuna cabbage salad from In love with health. I tasted this salad for the first time when Fit Girl Anna made it this week at the #FITGIRLCODE HQ. I actually never liked cabbage salads, but this one is really nice!


What do you need:

  • 200 gr white cabbages
  • 100 gr red cabbage
  • 1 Spring onion
  • 150 gr tuna (you could also use chicken filet)
  • 2 tablespoons of quark
  • Salt, Pepper and garlic
  • 1 teaspoon Ketjap Manis
  • 1 tablespoon almonds

Tip: you can also add some cucumber and/or avocado to give the salad an extra fresh taste.

You can find the cooking instructions here.

Afternoon snack – healthy candy balls
For my afternoon snack I’ve chosen these healthy candy balls. They look pretty and taste delicious! What else do you need? The secret ingredients of these ‘power balls’ is maca. Wanna know why it’s so powerful? Lisa explains it in her article.


What you need:

  • 200 gram of dates
  • 50 gram of oatmeal
  • 50 gram of pumpkin pits
  • 50 gram of sunflower pits
  • 50 gram of raw cacao powder
  • 3 tablespoons of maca powder
  • grated coconut
  • 2 raspberries

You can find the cooking instructions here.

Dinner – autumn quinoa salad
For dinner I’ll make the beautiful autumn quinoa dish Fit Girl Annegeke made. Although it’s not autumn at the moment for us Dutchies , you can eat this salad all year round. If you have some leftovers from dinner, you can eat again it for lunch again. Yay!


What do you need:

  • 1.5  cup of quinoa
  • 1 caraflex cabbage (green cabbage works too)
  • 1 squash
  • 3 red onions
  • 1/4 cup of (salted) pecans
  • 1/4 cup of raisins
  • juice of 1/2 lime
  • 2 tbpns of olive oil
  • paprika powder
  • 1.5 tbsp sumac (optional but oh so good)
  • salt & pepper

Find the cooking instructions here.

Hopefully you’ll like this #FITGIRLCODE menu. Do you prep your food in advance? Please share your tips and tricks with us!



Leave a Comment


  1. Michelle

    Dit schema is écht heel leuk en fijn om aan te houden! Super lekker eten, en fijn dat dat zelfs gezond kan zijn:) als je dit eet samen met de oefeningen/trainingen is dat healthy genoeg? Of nog beter om tussendoortjes weg te laten of juíst een pré? Komen er meer van dit soort menu’s online?:)

    XX Michelle

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      Hoi Michelle,

      Bedankt voor je reactie! Voor mij is dit gezond genoeg en ik gebruik dit menu en train daarnaast. Natuurlijk is ieder lichaam anders en kan het zijn dat jouw lichaam andere behoeftes heeft. Ik eet zelf juist tussendoortjes omdat het belangrijk is om meerdere eetmomenten op een dag te hebben (dus niet alleen ontbijt, lunch en diner). Binnenkort komt er een nieuw dagmenu online =).

      X Lisanne