greenwellbeing_

27/04/2026

Some fun high protein meals I’ve been making for some dinner or lunch inspiration ❤️🤏🏼🤏🏼

I believe food should be delicious, nutritious & convenient!

20/05/2025

Dinner never looked so good 🍴

14/04/2025

Still starting your day with 1–2 eggs, thinking it’s enough to keep you full? But then you’re reaching for a coffee mid-meeting just to suppress your hunger… and by 3pm you’re eyeing the office snack drawer for something sweet?

Try this instead—it’s my go-to high-protein brekkie that actually keeps you full:

• 80g short cut rindless bacon
• 1 wheat English muffin
• 1 whole egg + 1 egg white
• 20g light tasty shredded cheese

Pop the egg, egg white and bacon in a pan. While that cooks, toast your muffin. Stack it all up with the cheese on top to melt. You’ve got a brekkie with 35g protein and under 400 cals.

You’ll feel more energised, fuller for longer, and way less likely to snack before lunch making teaching your body goals 100x easier!

Ps. This is on of the MANY recipes you’ll find inside online nutrition & exercise coaching

11/04/2025

How to tighten your waist and tone your body without counting calories ⬇️

Follow this guide:
1. Pick your nutritional phase (deficit, maintenance, or surplus) so you know your total cals.
2. Nail your portion sizes for each macro (carbs, fats, protein) to fill up those cals.
3. Choose your favourite foods so you actually feel satisfied—and stop overindulging, especially on weekends.
4. Add colour to your plate for fibre and micronutrients.

Stick to it for at least 8 weeks, then reassess your goals. 🤌🏽

Remember: a calorie deficit is a phase, not a lifestyle—you shouldn’t be trying to lose weight all year round. 👎🏼

Nutrition is actually simple when you get these steps right and create a lifestyle you love.

Big love ❤️

💪

10/09/2023

05/09/2023

Full DAY OF EATING FOR HIGH PROTEIN MEAL INSPO

Pre Gym ✨ I literally don’t think a skip a day of coffee 😉 I’ve tried to have my weekday coffees at home, but there’s just something special about going out for one. I just can’t resist.

Breakfast ✨ Next, for breakfast, I’ve been sticking with just quick and easy pro-oats with blueberries and cinnamon. Nothing snazzy here, just quick, easy, and full of everything I need.

Lunch ✨ For lunch I’ve got a slight variation (as promised! 😉) of the halloumi and peach salad, just because it was freakin’ next level good last week.

Dinner✨ A DE-licious eggplant mushroom pasta.

Snacks ✨ Again, went with the trusty protein balls for my first snack, and then I ALSO had greek yogurt BUT I didn’t take a pic, AND let’s not forget my signature ice cream idea: Vanilla + STROOPWAFEL. Question for the Dutchies: have you ever seen this as an ice cream flavour in Holland? If not, I’m actually gonna claim this one haha. 😉 10/10

Anyone got anything they’d like to see a recipe on? Anyone got a fake-away dream they’d like to turn into reality? Send me a DM and I’ll make it

04/06/2023

A very happy week 🫶✨🇳🇱🌷

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05/05/2023

To the girl who is afraid of increasing their calories because they are afraid of getting fat​​​​​​​​
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To the girl who is scared to eat anything ‘bad’ because of the weight they might gain​​​​​​​​
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To the girl who is avoiding social situations because of the calories​​​​​​​​
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To the girl who is constantly checking her body in the mirror and pulling it apart​​​​​​​​
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I FREAKING SEE YOU. I once was you.​​​​​​​​
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Weight loss does NOT equal fat loss 👇​​​​​​​​​​​​​​​​
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I love telling people how much I weigh because often they get shocked. On the left is me a few years ago, believing that the lower the scale number the better. On the right is me very recently, believing that weight gain is one of the WORST measures of progress out there. ​​​​​​​​​​​​​​​​
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Getting clear on WHY you are trying to lose fat or gain lean muscle is so important, and THAT will help determine what a good progress measure is for YOU. So, if you're weighing yourself as a means of measuring progress towards your goals, PLEASE STOP.​​​​​​​​​​​​​​​​
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Share with someone that needs to hear this ❤️.​​​​​​​​​​​​​​​​
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28/04/2023

Constantly focusing on weight loss is destroying your progress with...WEIGHT LOSS.​​​​​​​​
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What?! Sounds a bit backward I know, but I'm serious, because - ​​​​​​​​
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Hyper fixation on weight loss = mental food restriction/rules = SETTING YOURSELF UP FOR FAILURE​​​​​​​​
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When I was fixated on weight loss, and trying to make myself smaller, every decision I'd make, every thought I had revolved around it. It drove me mad!​​​​​​​​
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Not being able to enjoy my holidays because all I could think of was how I wouldn't be able to control the calories in the food I was eating, and allowing myself to get HANGRY all the time...Are you kidding? That's no way to live.​​​​​​​​
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AND it's also exactly this sort of mental food restriction that always made me lose control around food in the end, meaning I was OVER eating. ​​​​​​​​
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The irony is, when you forget about weight loss for a second, and heal your relationship with food, losing cm off your waist and toning your glutes starts to work on autopilot, and you see results in WEEKS, instead of months or years.​​​​​​​​
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11/04/2023

I am the HEAVIEST I have ever been and I am the HAPPIEST. ✨
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Your worth is not tied to the size of your body. Even at my smallest size I STILL didn’t think I was good enough. I thought making myself smaller would change my life, but all it did was make me think about food 24/7.
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I am so here for aesthetics, but when you tie your worth and your value to the size of your body, THAT's when you get stuck in cycles that go like this.....
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1. 'My body is not as lean as that other girl...so what's the point'
2. 'I can't lift as heavy as that fit chick in the gym...so I may as well not even try'
3. 'I can't fit into any clothes....so I may as well not go to the party'
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So many women are getting this wrong - striving for this 'ideal perfect body' because they believe they will finally feel good enough, that they will be loved, accepted when they get it.
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TRUTH: THERE IS NO PERFECT BODY. Losing weight will not magically make you start loving yourself. This comes from within.
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This starts with telling yourself something you like about yourself, instead of picking your body apart. It starts with being grateful for your body, instead of shaming yourself in your clothes. Most importantly it starts with stopping for a second and appreciating how far you have actually come in your own journey.
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Signs this is happening to you:
1. You continue to tell yourself you'll be happy when you lose 5kg
2. You tell yourself you'll be happy when you fit into those clothes in the back of your wardrobe
3. You are consistent for 1-2 weeks then everything falls apart, you then pull yourself together and start the cycle again.
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06/04/2023

Why bother cutting out all the good stuff, when you don't need to in order to see improvements in the mirror?
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I don't see any reason to.
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And if you DO currently feel like you HAVE to cut out your fav foods to get the body you want, imagine waking up in the morning, looking in the mirror thinking to yourself “FCK I LOOK GOOD", instead of lifting up your shirt and picking your body apart thinking “I am so f@t, I have to skip breakfast.”
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The Fit & Free Academy is NOT a diet or shred program. It's about setting you up for LIFE.
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Get the body you want, WITHOUT food and your body controlling your life.
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Don't believe me? Swipe for a transformation...
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