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body, food & mind tools

  • after giving birth

    back in shape

  • alcohol

    how alcohol affects your body

  • balance days

    take a step back during balance days

  • basic nutrition

    back to the basics

  • be kind to yourself

    be happy with yourself

  • biorhythm

    living according to your biological clock

  • books & documentaries

    read, listen, learn, enjoy

  • bowels in balance

    for calm bowels

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • coaching diary | print

    break patterns

  • daily exercise

    functional movement in daily life

  • detox

    eat consciously and nutriciously

  • digi-detox

    allow your brain some rest with a digi detox

  • don't eat to much

    a tool to lose weight

  • emotional eating

    practice makes perfect

  • food diary | print

    food dairy in print

  • foundation

    fill out our questionnaire & find your foundation

  • gluten and dairy free

    improving your digestion

  • habitual behaviour

    you are stronger than you think

  • immune system

    what is the immune system

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired

  • intermittent fasting

    Intermittent fasting

  • juice detox

    detox your body

  • low carb

    less carbohydrates

  • meal preppen

    the biggest advantage of meal prepping is time

  • meditation

    what meditation is actually good for

  • menopause

    a natural stage in every woman's life

  • mindful living

    do what you do with full attention

  • mini meditations

    completely reset your mindset

  • plant-based diet

    conscious and plant-based nutrition pattern

  • plantbased proteins

    for muscle building and recovery 

  • preference list

    choose for healthy

  • pregnancy and nutrition

    take good care of yourself

  • rebuild - after covid

    recover after covid

  • rheuma

    learning to live and move with rheuma

  • sleep well

    if you have trouble sleeping

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days pure restart


  • strong and nutrititious

    return to your strength


  • sugarless

    1 month sugarless


  • the female cycle

    hormones in balance

  • to feel good

    it's ok if you have a dip

  • vitamins & minerals

    for your healthy jouney

  • yoga nidra

    sleep yoga

Book your trial class here!

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Amsterdam Amstel
13-09-2016 / 11:00

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Sugar-free menu

Sugar is in many foods. Not only in all cookies, sweets, cakes and soft drinks, but also in, for example, breakfast cereals, spreads, dairy drinks and diet products. On average, we eat about 40 kilos of sugar per person per year. Sugar is not good for our body, according to several studies. bbb shares a sugar-free daily menu, tasty and also healthy! Our sugar-free daily menu consists of breakfast, lunch and dinner. 


Start the day with a (preferably boiled water that has cooled down a bit) glass of water with lemon. Did you know that lemon is also called a superfood? It is packed with vitamins B and C, copper, iron, magnesium and fiber. 

Of course, a glass of lemon water is not enough for breakfast. To start the sugar-free daily menu well, you can opt for an oatmeal porridge with nuts, fruits, seeds and superfoods or an acai bowl. As a snack, fruits, vegetables or nuts are tasty and healthy. 

suikervrij dagmenu



The sugar-free daily menu continues with lunch. In the Netherlands we are always inclined to eat a cold lunch, but a warm lunch is actually better. It gives you more energy, so you can go back to it for the rest of the day. So take a nice large cup of fresh (hearty) soup, in combination with a salad. If you don't feel like something warm, opt for rice cakes (corn, quinoa, buckwheat, millet) with toppings. Think of avocado, hummus, pesto or a vegetable spread. 


We conclude the sugar-free daily menu with a meal full of vegetables. For example, go for a nice soup or whole wheat spelled couscous with pumpkin and spinach. Or take a BBMG, also called basil, broccoli, macaroni and vegetable. A delicious oven meal full of good ingredients. Do you fancy risotto? Take, for example, a buckwheat risotto with mushrooms.

If you are still really hungry after dinner, you can opt for fruit or nuts. But make sure you don't eat after 8 pm. 

For more inspiration, take a look at our recipes page. Here you will find recipes that are suitable for a sugar-free daily menu. Do you want a food coaching? Make an appointment for a trial and we can show you what our coaching entails.