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Amsterdam Amstel
13-09-2016 / 11:00

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strong and nutrititious

return to your strength


This programme is designed for women who are planning on training more often or more intensely. Strong and nutritious works well with our strength exercise programmes in which specific muscle groups are trained more intensely to develop more muscle mass and thus increase your metabolism. This nutrition programme is also suitable for a period in which you are planning on training more to prepare for a particular sport event, for example a (half) marathon. How does it work? Intense training and the consumption of protein stimulates the process of muscle protein synthesis. Attention to your nutrition is at this time then extremely important. A varied and balanced nutrition, such as our basic nutrition, encourages a healthy basis. Before you commence your training it is important to drink enough and to eat a bit extra. When exercising intensely, it is also important to pay attention to the recovery period. Enough rest with a healthy nutrition containing high-quality proteins is of utmost importance.
Below you will find suggestions advising you as to the best nutrition during your strength training.

At bbb health boutique we have chosen to advise and inspire to eat plant-based, unprocessed, seasonal and local. Healthy for people and the planet. We made this choice because of global warming, the overfishing and the many diseases that animals carry. This nutritional advice is therefore 100% plant-based. Know that scientists differ on strength sports and animal products. Make your own choice and see what feels right for you! Good to know: more and more (top) athletes are discovering that a vegan lifestyle is not only good for animals and the environment, but also for your own health and your sports performance.

Golden tips for Strength Programmes

Fluid intake

Be careful of your fluid intake, especially before the training. By serious fluid loss you can suffer from complaints such as stomach cramps, headaches or faintness due to not enough fluid consumption. By recreation training there is no need for special sport drinks. You can choose to drink coconut water. This is a natural product, contains virtually no sugar and plenty of electrolytes.
Examples: water (with mint or lemon) or (cold) herbal tea.

Before training

Before training you can have a snack that is rich in carbohydrates and some proteins. However, this is not necessarily necessary if you do not feel the need. It is better not to eat too much fat as it stays in the stomach longer and can cause gastrointestinal complaints. It is recommended not to eat anything within an hour and a half before training. Your body needs some time to absorb it, 'rest-and-digest' is a well-known saying. Examples: fresh fruit (such as banana) ,a handful of dried fruit-nut mix, fresh smoothie (with a maximum of 1 piece of fruit), whole-wheat cracker or rice-cake with humus or avocado, fresh nut-fruit bar.

After training

After training, the emphasis is on recovery and adequate protein intake. Because your muscle protein synthesis is activated, it is important to eat enough, but do not overdo it. We recommend choosing vegetable protein sources. Grains in combination with legumes, such as quinoa with kidney beans or brown rice with black beans are well absorbed by the body. Vegetables also contain some protein. Broccoli, cauliflower and Brussels sprouts are examples of this. So vary the protein sources! There is a lot of choice. If you can't figure it out yourself, schedule a coaching session and discuss more protein-rich options. Examples: vegetable yogurt or oatmeal porridge with fresh fruit, nuts and seeds, wholemeal bread or crackers with protein-rich toppings (such as humus and peanut butter), protein shake (plant-based).


Take into consideration your planning of protein rich moments throughout the day. Make sure that in the 24 hours after your training, every meal contains high-quality proteins to encourage a maximum muscle protein synthesis. Preferably eat about 20 g of protein with every meal. You can also calculate your own protein requirement by: taking 1 to 2 grams of protein x kg of body weight. Your protein requirement also depends on which protein source you use. If you eat mainly plant-based, you may have an increased need.

Example daily menu


Choose from the options below for breakfast, of course you can also combine.

  • Smoothie with a maximum of 1 piece of fruit and (vegetable) protein powder.
  • Cup of vegetable yoghurt or cottage cheese with nuts/seeds and seasonal fruit
  • Banana pancake
  • Oatmeel with apple, linseed, hemp seed and biscuit spices.

Snack (not a must)

  • Raw vegetables
  • Fruit
  • Topped rice,quinoa or buckwheat cracker: for example with humus and avocado.


A healthy nutritious lunch keeps you fit! Choose healthy protein-rich salads filled with legumes, grains, nuts/seeds/pits, green leafy vegetables, broccoli, cauliflower or spinach. Check out the recipes below for inspiration.


  • Handful of unroasted nuts 
  • Raw vegetables with some humus


Take your time for dinner and opt for protein-rich meals. Vary with proteins, vegetables and grains. For grains, for example, you can choose quinoa, barley, brown rice or spelt. Check out the power food recipes below for inspiration.

6 x breakfast

Goodmorning oatmeal with almond milk

This is what you need

  • 3 tbsp oatmeal
  • 1 glass of almond milk
  • 1/2 banana
  • handful of blueberries
  • handful of walnuts
  • cinnamon

How to make it

Heat the almond milk in a pan. Then add the oats and let it simmer for 5 minutes. Cut the banana into pieces and simmer briefly with the oatmeal. Pour the oats into a bowl and sprinkle with the blueberries, walnuts and cinnamon.

Green start spinach mango smoothie

This is what you need

  • 1/2 mango
  • 1/2 banana
  • 100 grams organic spinach
  • 50 grams cos lettuce
  • 120 ml water
  • vegetable scoop protein powder

How to make it

Cut the peeled mango and banana into pieces. Pour the water into your blender and add the spinach, cos lettuce and mango. Mix the mentioned ingredients in the blender. Add the banana pieces. Mix this in the blender for a while. This green summer smoothie is not only tasty but also packed with vitamins.

Banana pancake

This is what you need

  • 1 ripe banana
  • 90 grams oat flour (ground oat flakes in a food processor or use ready-made flour)
  • 250 ml plant-based milk (for example oat milk or unsweetened almond milk)
  • 1/2 a teaspoon baking powder
  • vegetable oil for frying
  • strawberries
  • grated coconut

How to make it

Mash the banana with a fork and mix with the flour, baking powder and vegetable milk. Put some coconut oil in the frying pan and brown the pancakes on both sides. Cut the strawberries into pieces and decorate your pancakes with pieces of strawberry and grated coconut.

Vegetable yoghurt with homemade rawnola

This is what you need for the rawnola (for 3 portions)

  • 1 cup oatmeal
  • 5 pitted medjool dates
  • grated coconut

This is what you need for the yoghurt

  • vegetable yoghurt
  • raspberries
  • blueberries
  • finely chopped walnuts or Brazil nuts

How to make it

Cut the dates into pieces and put them in your food processor with the oatmeel  and grated coconut. Mix until sticky pieces form. Take a bowl and put the yoghurt in it and sprinkle the raspberries and blueberries over it. Sprinkle the rawnola over your yoghurt.

Overnight chocolate chia seed pudding

This is what you need

  • 150 ml almond milk
  • 25 grams chia seeds
  • 2 tbsp cocoa powder
  • 3 medjool dates
  • 1 tsp almond paste
  • 1 tsp cinnamon

This is what you need for the topping

  • 1/2 banana
  • strawberries
  • blueberries

How to make it

Mix all ingredients for the chia seed pudding in a blender, except the chia seed. Pour this mixture into a container and stir in the chia seeds. Close the container and let it rest overnight in the fridge. Remove the chia seed pudding from the fridge. Cut the banana and strawberries into pieces. Sprinkle the fruit over the pudding.

Pineapple cucumber smoothie

This is what you need

  • 1/2 sliced cucumber
  • 1 handful of fresh pineapple or frozen pineapple
  • 1/2 frozen banana
  • 250 ml oat milk (or other vegetable milk)
  • 120ml water
  • lemon juice from half a lemon
  • handful of spinach

How to make it

Mix all ingredients in the blender.

7 x lunch

Chickpea salad

This is what you need

  • 100 grams of chickpeas
  • 3 spring onions
  • 50 grams of corn
  • 50 grams of peas
  • handful of cherry tomatoes
  • handful of fresh basil
  • 1 tbsp extra virgin olive oil
  • 1 tsp of lemon juice
  • 1 tsp of maple syrup
  • handful of raw almonds

How to make it

Cut the spring onions and cherry tomatoes into pieces. Place the chickpeas, spring onions, corn, peas and cherry tomatoes in a bowl. Mix the olive oil, lemon juice and maple syrup in a small bowl. Mix the dressing with the chickpea salad. Finely chop the basil leaves and scatter them over the salad along with the almonds.

Zucchini-broccoli soup

This is what you need

  • broccoli
  • 1/2 a zucchini
  • 1/2 organic vegetable stock cube
  • 150ml water
  • 1/2 red onion
  • 3 garlic cloves

How to make it

Cut the red onion and garlic into small pieces. Heat a little coconut oil in a pan. Fry the pieces of onion and garlic in the pan and add the pieces of broccoli and zucchini. Stir-fry the broccoli and zucchini in the pan for about 1 minute, then add the stock. Let the water boil and then turn off the heat. Pour the contents of the pan into your blender or food processor and blend until creamy.

Vegetable tuna salad

This is what you need

  • 1 can of tuna from the vegetarian butcher
  • 3 pickles
  • 3 tbsp soy yoghurt
  • 1/2 rode ui
  • 1/2 tsp mustard
  • pepper

How to make it

Remove the tuna from the can and rinse briefly with water. Cut the gherkins and onions into pieces. Mix the tuna with the pieces of gherkin and onion. The stir in the mustard, yoghurt and pepper. Spread the tuna salad on a spelt cracker or rice cake with some raw vegetables.

Thai vegetable salad

This is what you need

  • 150 grams green beans
  • 1 bowl of cherry tomatoes
  • 3 carrots
  • 1 cucumber

This is what you need for the dressing

  • 1 tbsp organic peanut butter
  • 1 tbsp organic soy sauce
  • 1 tsp coconut sugar
  • juice of 1/2 a lime
  • 1/2 tsp chilli sauce
  • splash of lukewarm water

How to make it

Cut the green beans into wedges and steam them for about 1 minute. Cut the cherry tomatoes into wedges, grate the carrot into thin strips and the cucumber into slices as thin as possible. Add this together in a bowl with the green beans. Mix the ingredients for the dressing in a small bowl and pour over the salad.

Mexican salad with quinoa

This is what you need

  • 150 gram quinoa
  • 250 grams of kidney beans
  • 1 jar of corn
  • 1/2 avocado
  • 1 carrot
  • 3 tomatoes
  • handful of fresh coriander

This is what you need for the dressing

  • 1 pinch of cayenne pepper
  • 1 tsp garlic powder
  • juice of half a lemon
  • 1 tsp rice syrup

How to make it

Cook the quinoa according to the package. Cut the tomatoes and avocado into pieces and grate the carrot. Mix the washed kidney beans, tomatoes, corn, avocado and carrot in a bowl. Mix the ingredients for the dressing in a bowl and mix this into the salad.

Sourdough bread with avocado and spinach

This is what you need

  • 2 slices of sourdough bread
  • 1/2 avocado or 1 small avocado
  • handful of spinach

How to make it

Cut the avocado into slices and divide over the sourdough bread slices. Decorate your lunch dish with a handful of spinach.

Spelt salad

This is what you need

  • 200 grams spelt
  • 1/2 cauliflower
  • 1 zucchini
  • 1/2 cucumber
  • handful of raw/unsalted almonds
  • linseed oil

How to make it

Prepare the spelt according to the package. Cut the cauliflower into pieces and steam for about 1 minute. Turn the zucchini into strands with the spiralizer or cut the zucchini into thin strips. Cut the cucumber into cubes. Mix the spelt with the vegetables and pour a dash of linseed oil over it. Finish this dish with crunchy almonds.

7 x dinner

Nasi with vegetable  'chicken'

This is what you need

  • 250 grams brown rice
  • 300 grams chicken pieces from the Vegetarian butcher
  • juice of a quarter lemon
  • 2 tbsp tamari
  • 2 onions
  • 4 cloves of garlic
  • 2 red peppers without seeds
  • 1 stalk of celery
  • 1 pak choi
  • 2 tsp ginger powder
  • 1 tbsp coriander
  • 1 tsp cumin
  • 1 tsp turmeric

How to make it

Cook the brown rice according to the instructions on the package. Marinate the 'chicken' in a sauce of tamari and lemon juice. Cut the onions, garlic, red peppers and celery into pieces. Fry the onion and garlic pieces in a pan with coconut oil. Then add the red peppers and celery. Add the herbs and let it soak for a while. Wash and cut the pak choi into pieces and stir fry with the other vegetables. Fry the pieces of 'chopped' chicken in a pan. Combine the rice, vegetables and 'chicken'.

Stuffed capsicums with quinoa and beans

This is what you need

  • 3 red capsicums
  • 300 grams quinoa
  • 400 grams of mung beans
  • 1 red onion
  • 150 grams of corn
  • 1 jar of red salsa
  • 1 tsp chilli powder
  • 1 tsp cumin powder
  • 1 ripe avocado
  • juice of 1 lime

How to make it

Preheat the oven to 200 degrees. Prepare the quinoa according to the package. Cut the capsicums in half and remove the seeds. Place the capsicums, rounded side down, on a baking sheet or in a baking dish. Place the prepared quinoa in a bowl and mix in the mung beans, red onion pieces, corn, red salsa and spices. Spoon the quinoa mix into the peppers and place in the oven for 15 to 20 minutes. Cut the avocado into strips. remove the stuffed peppers from the oven and serve with avocado pieces and lemon juice.


This is what you need

  • 250 grams of white beans
  • 1/2 butternut squash
  • 1 red capsicum
  • 2 zucchinis
  • 3 garlic cloves
  • 4 tbsp olive oil
  • 1 eggplant
  • 1 red onion
  • 1 tbsp tomato puree
  • 400 grams of tomatoes
  • 1 tbsp balsamic vinegar
  • 1 handful of basil

How to make it

Preheat the oven to 220 degrees. Cut the butternut squash, capsicum, zucchini and garlic into pieces. Place them on a baking tray and drizzle with 2 tbsp olive oil and place in the oven for 30 minutes. Cut the egglant into pieces, drizzle with 1 tbsp olive oil and grill the pieces on both sides until golden brown. Fry the onion pieces in a pan and add the tomato puree. Add the tomatoes and balsamic vinegar and let stand for about 10 minutes. Mix the vegetables from the oven and the eggplant into the tomato mixture. Serve the ratatouille with basil.

Summer zucchini spaghetti with avocado pesto

This is what you need

  • 3 zucchinis
  • 2 avocados
  • lemon juice from 1/2 a lemon
  • 6 tbsp pine nuts
  • 100 grams basil
  • 2 boxes of cherry tomatoes
  • handful of walnuts
  • handful of almonds

How to make it

Make the spaghetti with a spirelli spiralizer or cut the zucchinis into this strips. Blend lemon juice, avocado, pine nuts, water and basil leaves in a blender until creamy. Cut the cherry tomatoes into wedges and mix with the zucchini spaghetti and avocado pesto. Serve the zucchini spaghetti with walnuts and almonds.

Cauliflower couscous with shiitakes

This is what you need

  • 1 large cauliflower
  • 200 grams shiitakes
  • 400 grams spinach
  • 350 grams of chickpeas
  • 2 handfuls of unroasted nuts

This is what you need for the dressing

  • 3 tbsp tahini paste
  • lemon juice from 1 lemon
  • 1 tbsp turmeric
  • 1 tbsp cumin
  • 1 tbsp maple syrup

How to make it

Cut the cauliflower into pieces and put them in the blender or food processor. Blend the cauliflower into small pieces so that it resembles couscous in texture. Slice the shiitakes and steam them for about 1 minute. Then steam the spinach for about 30 seconds. Mix the cauliflower couscous with the shiitakes, spinach and chickpeas in a bowl. Mix all the ingredients for the dreassing in a bowl. Mix the dressing with the cauliflower couscous and serve with some unroasted nuts.

Tempeh steaks with green beans and rice

This is what you need

  • 250 grams tempeh
  • 1 tsp sambal
  • 3 tbsp soy sauce
  • 2 tbsp maple syrup
  • 2 garlic cloves
  • 300 grams of green beans
  • 300 grams brown rice
  • 1 red onion

How to make it

Cut the tempeh into slices. Mix the soy sauce, maple syrup, sambal, vinegar and garlic in a bowl. Marinate the tempeh in the sauce for about 30 minutes. Prepare the brown rice according to the package Cut the green beans into wedges and steam them for about 1 or 2 minutes. Grill the tempeh pieces on both sides until golden brown. Serve the green beans, rice and tempeh with the red onion and olive oil on a plate.

Stuffed pumpkin with quinoa and cranberries

This is what you need

  • 1 large pumpkin or 2 small pumpkins
  • 300 grams quinoa
  • 1/2 vegetable stock cube
  • 250 grams portobello's
  • 1 bunch of spring onions
  • 100 grams of cranberries
  • 250 grams of peas

How to make it

Preheat the oven to 200 degrees. Cut the pumpkin in half and place in the oven with the rounded side up for about 30 to 40 minutes. The pumpkin is ready when you can pierce it with a fork. Prepare the quinoa according to the method of preparation with the stock cube. Cut the portobello mushrooms and the spring onions into strips and stir-fry briefly in a pan. Mix the quinoa with the portobello mushrooms, spring onions, cranberries and peas. Remove the pumpkin from the oven. Serve the pumpkin cut side up and fill with the quinoa mixture.