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20% off code: RICKYD

🥑 Sushi nachos 🍣

Well, 'sushi'. Because I used smoked salmon for this one! You can do raw if you want to.

The foundation of this recipe are these tempura seaweed snacks.You use them as nachos and then you simply top those off with ingredients you would typically find in sushi, like salmon, avocado and mango. I went a bit overboard with the ingredients, but you get the idea!

Ingredients for 1 large bowl:
🍣200gr salmon
🍣4 bags tempura seaweed snacks
🍣1 teaspoon black sesame seed
🍣1 green chilli
🍣1-2 handful of edamame
🍣1 mango
🍣Fresh cilantro
🍣Quarter of a cucumber
🍣Sriracha mayo
🍣Guacamole

Then the preparation is just a matter of cutting the ingredients and then assembling/towering/layering as to your liking!

Quick and easy fix ✅

The right foods can:

🥑Lower inflammation
🫐Improve brainpower
🥚Up your hormones
🥦Strengthen your organs
🥩Improve bone density
🍅Prevent disease
🥕Clear up skin
🌽Improve gut health
🫚Boost your immune system

So if you want 2026 to be yóur year, don't forget food as one of the greatest assets in your arsenal to become your most awesome, energetic & capable self! 💯

Myprotein 20% discount code: RICKYD

Myprotein 20% discount code: RICKYD

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🧆Full day of eating🍕

- pre workout. I train fasted in the morning and this pre gives me focus and a great boost in energy
-6 eggs on corn cakes
-Protein chips
-Lean turkey meatballs on baguette with a low-cal mustard like sauce
-Low carb poke bowl with salmon, avocado, edamame, mango, etcetc
-Marguerita pizza

Right now metabolism is going up and the workouts are going great, so pretty much every training day I eat 4500-5000 cals and 200+ gr of protein. 💯

Usually I eat more straight-up bro food, but that's too boring too post. Its just endless amounts of rice and pasta. So, sometimes I eat like this and I fit more fun foods in there. Its fine as long as you hit your cals and your protein targets and you try go get in a good amount of vitamins and minerals. ✅

Can you eat nachos on a diet?

Of course you can! But I wouldnt order them in a bar/restaurant. Chances are, they are ab-so-lute-ly loaded with fat.

But, if you make them yourself, you get to decide what goes in there. This way, you can make them as fat or as lean as you prefer.

So instead of deep fried corn chips, you can go for oven roasted.
Instead of full fat sour cream and guacamole, you can go for salsa as a sauce. Full fat beef can be swapped by lean, or even extra lean ground beef/turkey/chicken. Mix it with one of those spice packets and its gonna taste good either way. Same goes for cheese, plenty of good tasting lower fat cheese options out there (here in the (NL flag) anyway.

-Low fat chips
-Reduced fat cheese
-Lean protein
-Salsa as the sauce (pretty much zero cals)
And the rest of the toppings are vegs (tomato, corn, cilantro, red onion, jalapeno for example).

Still tastes amazing, and like I said you can tweak it to you liking. This time I did regular chips, regular cheese and I added guac. But low fat beef and no sour cream.

So, no need to dread 'going on a diet'. Its not meant to make your life harder, its actually meant to improve your quality of life. People always starve themselves, they feel dreadful and then quit. A year later they are fed up and then start all over again. The ever lasting yoyo effect! What a shame...

Tired of this vicious circle and need help? DM 'coach' for online coaching, couple spots available right now.

Myprotein 20% code: RICKYD

Stop going for all or nothing! Thats what the first slide is about.

Whats wrong with two 30 minute strength training sessions per week? Nothing!

100.000 times better than you sitting on your a** all day, all week! Go for these so called compound movements if you are pressed for time and forget about isolation movements. Its as simple as that!

Every minute you spend in the gym is gonna prolong your life. Every second, every rep is valuable 🔥

So stop skipping that!

20% discount code: RICKYD

High protein, low fat hotdogs!

What you need:
-Chicken sausage
-Mini baguettes (whole wheat)
-Red onion
-Avocado
-Corn
-La Morena diced Chipotle peppers
-Cilantro (koriander)

This one is really easy, all you really need to do is grill the sausage according to instructions and then smash the avo untill you can smear it. Add some salt to it, but not much. Because the Chipotle peppers are salty plus the sausage probably as well.

Then you cut open the baguettes and fill it with the sausage + toppings. Lots of grocery stores have very lean chicken sausages, great alternative to the often way more fatty regular hotdogs and IMHO they are much more tasty as well. Tastes wayyy less processed and more fresh. + Much higher protein count. And the combination of creamy avocado and the spicy, smoky chipotle is really good.

The whole wheat bread gives you fibre and the onion plus corn will add some extra vitamins & minerals (next to the good fats from the avo).

So try these if you want something nutrient rich yet tasty!

20% off code: RICKYD

It's that time of the year...

is having their black Friday sale! Entire site will have up to 70% off with and additional 10% off using my code "RICKYD" ⚡

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Random what I eat in a day

-Loaded proats! With (20% off with c0de RICKYD) soy protein. Recipe is in my feed somewhere
-whole wheat sandwich with roast beef and one with roasted chicken 🥪
-Fresh blueberries 🫐
-Nacho meal prep with extra lean ground beef, black beans & corn (and a Mexican spice packet through the meat).
-Low cal, high protein caramel mousse 😁👌
-Stir fried garlic shrimp with glass noodles 🍤
-Roasted potatoes + grilled salmon

This day was about 4000 cals with plenty of protein, vitamins & minerals! For me, a very good combination of nutrient dense, yet tasty foods.

Doing a body recomp phase right now, so on a legday I might be very hungry and eat 5k cals and grow effectively, other times its a restday and I have a low appetite and I go for 3000cals and I burn off fat. Not really going up or down in weight but my measurements are improving. Which is exactly the plan 👌

DM 📱 me if you finally want to get a grip on your body composition and learn all the tricks of the trade

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Quick fatloss tip:

-Strength training as your main focus, the added muscle will turn your body into a calorie burning machine 🔥
-Cardio comes second, as a finishing touch and to optimize cardio vascular health.
-The biggest caloric win comes from your diet. You cant outrun or outlift a bad diet. So streamline your food intake!

Need help with this? Want to incorporate intelligently designed strategies into your daily life that will finally lead to quality, durable results?
Couple spots open for online coaching!

DM📱 for more info

Myprotein 20% discount code: RICKYD

Banoffee protein oats 🥇

Oats will never taste the same once you´ve had these!

You need:
-Oats
-Banoffee ( soy impact) protein powder
-Bebogeen (it's a Dutch caramel spread, you can find your own version)
-Chia seeds
-Milk
-Skyr yoghurt
-Toppings (I used banana, crushed dark chocolate & peanuts, plus some cinnamon)

Mix the milk with the protein powder and the oats + the chia seeds. Take a Jar and put half of it on the bottom, then a layer of the Bebogeen, then a layer of Skyr. After that you add the rest of the oats mixture.

Finish with the toppings.

Great idea for when you are done with your standard oats and you want to spice things up.

Eet smakelijk 🇳🇱

Myprotein 20% discount code: RICKYD