TIU Food Diary – Week 1 and 2

I knew there was a lot of preparation awaiting me, which is why I did a little documentation on my TIU food diary…

Meal preps and cooking have been the major leisure activities in the last two weeks. When starting the Tone It Up Bikini Program I knew there was a lot of preparation awaiting me, which is why I did a little documentation on my TIU food diary!

I love cooking – for real! It’s one of the activities that my husband and I enjoy together a lot. We’re not  the common couple that eats out every weekend but we like more to cook our own healthy and yummy meals. Getting back to the Nutrition Plan I follow from Tone It Up – I have to say that the dishes are just amazing! Sometimes the recipes include a lot of agave or maple syrup which I prefer to adapt to my own taste. If you follow me on Instagram my foodpics might have caught your attention ;) Although I’ve never done a TIU food diary before, I decided to write down my up till now fave recipes of the TIU plan. Check out my fave three dishes of the last two weeks!

Chia Seed Pudding topped with Cacao Nibs

Perfect to have in the morning for breakfast or as a snack!


1⁄4 cup chia seeds
1 cup almond milk
2 Tbs cacao nibs
2 Tbs protein powder

Pour chia seeds, protein powder and almond milk into a bowl and stir until the chia seeds have soaked up all the liquid. Set aside for 15 minutes until it has a slight pudding-like consistency. Last but not least add remaining ingredients and leave it in the fridge to chill and cool. I left it in the fridge for 1 hour until it had the perfect consistency ;)

Turkey Sandwich

Quick and easy lunch in the hot season.

2 slices whole wheat, sprouted, or GF bread
3 oz turkey
1⁄4 avocado
1 cup baby carrots
1 orange

A quick lunch on the weekends? I had it on Saturday and it was just perfect in cause of the hot weather. Serve baby carrots as a side dish and put all the other ingredients into your sandwich. I think you all know how to make a sandwich, right? :P This one’s really yummy!

Edamame Dill Salad

Honestly I’m a edamame lover! There’s nothing better than a small snack that contains soy beans and some clean greens. If you’re hungry in the afternoon this snack is great to fuel up and keeps you satisfied until dinner. I adapted the recipe a little by using less olive oil. All you need to do is cook the shelled edamame beans and mix them up in a bowl with all the other ingredients.

tiu food diary-4


1⁄2 cup edamame shelled
1⁄4 cup bell pepper
1⁄4 cup red onion, sliced or chopped
1 tsp. fresh dill
0,5 tsp. extra-virgin olive oil

Quinoa Cakes with Basil Pesto

For all the quinoa lovers a must to have for lunch ;)


2 Tbs. Almond flour
1⁄2 Tbs. ground flaxseed
1 egg white
1⁄2 tsp. lemon Juice
1⁄2 cups quinoa, cooked
1⁄4 cup spinach, finely chopped
1 tsp. onion
1 clove garlic
Pinch of salt


1⁄4 cup fresh basil leaves
1 Tbs. pine nuts
1 Tbs. olive oil + 1 clove of garlic

Extra: 1 cup blueberries

Start simply by mixing all ingredients together in a bowl. When everything is mixed together start to form small handsize patties. Preheat your oven to 200°C and bake the patties until there slightly browned. Inbetween put the ingredients for the pesto into a separate bowl and stir until you have the perfect consistency. The original recipe says to cook the quinoa patties it in a skillet afterwards but I skipped that and left it in the oven until done.

Inbetween start to make your pesto. First cut the garlic in slices and pour the olive oil over it. Add the other remaining ingredients until you have the perfect pesto consistency. The pine nuts are fine if you want to top your pesto!

Last but not least cover your patties with your homemade pesto and a handful of blueberry. Yep blueberry add a perfect sweet taste to the patties ;)

Besides the sports that I’m doing everyday, good food is a must. These dishes are the perfect thing to have after a sweaty workout session and keep me satisfied. Actually I’m starting into week 3 and already had a yummy morning quinoa with raisins for breakfast- yummy! Would you like me to keep you up-to date on the upcoming dishes?

xx Bella 

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