I start the day with at least 500 ml of water with breakfast to help stay full for longer and to ensure I am properly hydrated🍴

pot the bit of basmati among a sea of Greek salad 😅🍴 #frankyvdberg #fit #diet #fitlife

Almond flour chocolate brownies. By substituting the ingredients of ordinary recipes even the most avoided diet no-no's can become an occasional treat. #frankyvdberg #fit #diet #fitlife

I'll have 1-2 glasses of water or BCAA for every cup of coffee. This helps not only to keep me hydrated but to also keep cravings at bay.

A lean, protein rich dinner snack. In order to retain moisture I leave the skin on when baking chicken. As the meat doesn't absorb fat as other meats do it is okay to do so. However, remember to remove the skin before enjoying.

Meal prepping time :-D Baked chicken breasts with 30g basmati rice. https://www.instagram.com/frankyvdberg/

My most pressing issue is not keeping to a high meal frequency as well as I should and consequently progress suffers. Bottom line: Your meal planning should be as high a priority as your workouts.

Cutting foods from your diet that causes inflammation including gluten and modified starches aids in decreasing water retention, making it easier to reveal muscle definition.

I'm not feeling like having oats this morning so I'm exhanging breakfast for today's midmorning snack, mince pie🍴☕

Never underestimate the value and benefit of a veggy/Greek salad. Aiding with the metabolism and micro nutrient intake, salads are a healthy and diet friendly way to keep your appetite at bay. #frankyvdberg

Standard breakfast, 50g (d/w) oats and black coffee with sweetener. Add cinnamon to improve absorption. #frankyvdberg #motivation #breakfast

Treating myself to fat free dark hot chocolate. - Heat 350 mL fat free milk - - Add 2-3 dark hot chocolate (broken up into smaller pieces. I prefer Lindt. - Stir until the chocolate has melted completely. - Add sweetener to taste

Healthy definitely doesn't mean 'unpleasant'. By substituting the 'bad' ingredients and a few tweaks here and there almost any meal or treat can be converted into a healthy, diet friendly alternative, whatever your dietary needs. #frankyvdberg

An easy to prepare, clean carb dinner option: 100g lean grilled sausages on home made protein bread and a Greek salad🍴? Are these recipes something I should capture in a cookbook?

The caffeine in coffee increase your energy and when enjoyed correctly (pure coffee with sweeteners and not sugar, no creamers and without milk or with fat free milk) coffee can aid with fat loss as it increases the metabolism, burning more fat :-)

Post workout meal: grilled pork fillets with a Greek salad 🍴? #leanmuscle #mealprep Follow at https://www.instagram.com/frankyvdberg/

I'm a big fan of home cooked stews. It is easy for meal prepping, easy to take with to work, easy to custom according to your diet requirements and rich in micro nutrients. Add lean beef or ostrich goulash and you have a balanced ready to enjoy :-D

Instead of compromising my diet for Heritage day I prepared home made fat free and sugar free custard, sugar free BCAA jelly and fresh fruit. Your diet shouldn't be jeopardized just because of social norms.

Veggy soup is a big favorite on my winter anti-cold foods list. In this case, butternut soup (cooked butternut which is then blended and a bit of salt, pepper added to taste). It also makes for a convenient meal to prep in larger quantities.

Today's pre gym meal: 50g steamed basmati rice, a 125g grilled ostrich patty and fresh cherry tomatoes, carbs to fuel the muscIes for the upcoming workout and protein to heIp with gains. #lunch #leanmuscle #mealprep

A first attempt of mine to bake protein vanilla and peanut butter cookies, using peanut butter flavoured whey as flour and stevia/sucralose in stead of sugar. #leanmuscle #musclemass #diet #proteincookies

A first attempt of mine to bake protein vanilla and peanut butter cookies, using peanut butter flavoured whey as flour and stevia/sucralose in stead of sugar. #leanmuscle #musclemass #diet #proteincookies