What a pair!!😍😍If poultry is your thing, then we have you covered🙌 ... with our delicious range of chicken and turkey breast meals.🍗🍖🌱Lemon & Herb, Smoked Paprika, Thai Infused and Cajun are just a few of the delights we have waiting for you to try. 😋💪🦁 Check out the options via link in bio👆🏼
🌱Where I get my vegan protein by @davidclearyveganpt
Let me know where you get your vegan protein? ⬇️⬇️⬇️
😀I get asked this quite alot so wanted to share this, here are my main sources of protein on a typical day. I aim for roughly 2g per kg of bodyweight, so around 190g daily.
🥜Legumes are obv my main source, this includes things like lentils, tofu, tempeh, soy milk, chickpeas, hummus, black beans, kidney beans etc.
🥛Protein powders are another big sources for me. I've noticed big improvements in my body and strength since upping my protein and protein powder helps me to this. Normally rice or a rice & pea blend.
🌰Nuts & seeds are around 10%, maybe higher some days, chia, hemp, peanut butter are my main ones.
🍞Wholegrains like oats, rice, wheat, quinoa (technically a seed) give me around 15%. .
🥦Finally veggies below 5%, they have some, but not very high overall. .
How much protein do you get a day?
Sleep deprivation does more than make you groggy - it makes it harder to lose fat! Getting inadequate sleep on a weight-loss diet is shown to correspond with losing a higher proportion of #LeanMuscle
to fat compared to a full night's sleep. #GetSleep
After lots of off plan meals and birthday celebrations I am more than happy with this result. Next week aiming for a 2lb loss
This weather has us craving some soothing warm drinks! What are you sipping on to stay warm?
Losing weight is 99% diet right? 😒 Well, eating healthy can be stressful AF. There' are so many should's and shoudn'ts and if you travel for work IT FEELS IMPOSSIBLE to stay on top of your nutrition and stay on track.
I feel ya, girl. I am constantly on the go and used to be so stressed, I would always opt for fast food. 🤭 Like how the hell am I supposed to meal prep if I don't have time to cook?! I've come a long way since my McDonald's days and I've cracked the code on healthy eating while on the go:
Always bring snacks with you! 🍎 You're more likely to eat unhealthy when you have nothing to hold you over till your next meal. Make your own trail mix, pack protein bars, nuts, etc.
Buy pre-cooked or pre-packaged meals! 👏🏼This has truly been a life saver. You can get pre-cooked, non processed chicken and throw together a salad, potatoes or cold pasta, with some veggies and sauce or dressing. *If you need help with quick meal alternatives, let me know!
Research! 👀 If you CAN'T bring or make food and you're traveling research the area prior and find a healthy grocery store (with a hot/cold bar) or a restaurant with healthy alternatives.
Need more guidance? 🙌🏼 My 90 day program helps you to structure your meals, know what to eat specifically for YOU based on your schedule, and learn which foods work for you to ensure you lose body fat, reduce bloating and build lean muscle. 👋🏼 Next round of the mastermind starts December 1! Go to the link in my bio to apply!
As I’m feeling quite poorly, I was planning fish fingers and sweet potato wedges for tea. Then littlest announces that he had fish fingers for lunch at school. So, inspired by @amysheppardfood
I found some frozen baked potatoes, cooked them, scooped out the middle and mixed it with tuna, sweet corn and some butter (with some red onion added in mine only) then re filled, sprinkled some cheese over and grilled for a few minutes. Quick and easy. Also, as we’ve been away at Butlins all weekend and pretty much ate rubbish the whole time, I added some token veg 😂 #quickandsimplemeal #mealplanning #familymeals #cookingforkids #familyfoodtribe
• IT'S HERE! •
For awhile now, I have been working on an idea for an e-book all about grocery shopping and it is finally complete and ready to equip mamas with the tools they need to create their own grocery shopping system so they can rock the grocery store! No more dreading grocery shopping day once you have a system in place to make it easier. Click the link in my profile to check it out on Amazon! If you don't have a Kindle device you can download the FREE Kindle app to your smartphone or tablet and download this ebook and thousands of others! The Grocery Shopping System is $2.99 for digital download on Amazon. #mygroceryshoppingsystem
day 3. week 1. round 1
water. water. water.
first meal today
chicken lettuce wraps made with mustard, plain greek yogurt, almonds, chicken and fresh ground pepper
side of cucumbers
Spaghetti squashin’ it this week!! Love how easy this meal plan is.
This is week 3 for me following the 21 day program I’ve been posting about. I’m eating 6x day this week (5x week 1 & 2). My meals are balanced and smaller, and it still amazes me how impactful what we put in our mouths 👄 is to our progress.
My carbs changed each week too. I’m seeing a SHIFT all around especially in my MINDSET. 🥰
Get your FREE Weekly Meal Planner and start planning next weeks menu! #mealplanning #mealplanner #planahead
Blueberry superfood granola bars are amazing, and easy to make! Will put the recipe in my highlights ✨
Can’t wait to cook with these @thespicepioneer
babies 😍(roasted garlic salt going in tonight’s dinner 🤤)
Also, keep your eyes peeled for a spicy giveaway. 😜🥳
Our Weekly Specials have arrived! Order by 3 p.m. tomorrow, Nov. 15, for Sunday or Monday PM delivery. ✅Visit MyMealPrepOrder.com, or contact us at MyMealPrepOrder@gmail.com
to order!😊#MyMealPrep #WeeklySpecials
Can't believe we're seeing Christmas decorations already! If you're feeling like time's moving too fast, slow down and enjoy some of our fall time flavors.
Pictured here is our lemon pepper with celery and carrots stir fry and our Thanksgiving dinner with maple baked yams and rotisserie chicken breast.
Lunch is served. 😋 Made a big ol’ salad with greens, raw peppers, air fried brussels, air fried sweet potato fries, @farmhouseculture
horseradish leek sauerkraut, garlic hummus, and two @vitalfarms
soft boiled pastures raised eggs. This is the part of the sugar buster challenge that’s easy peasy. No stevia in my matcha latte this morning...not so much. 🙈
SAVE THIS FOR LATER↗️↗️
🥗 80/20 Rule — EXPLAINED 🍕
Many dieters successfully lose weight with the 80/20 Rule.
This “rule” simply states that you should eat clean, healthy foods 80% of the time and can allow yourself to enjoy “fun foods” 20% of the time.
In short, plenty of fruits, vegetables, lean proteins and nutrient dense carbohydrates should be the bulk of your nutrition, while having a cookie, some ice cream or glass of wine is not off limits.
But is the 80/20 Rule too good to be true?
Not at all!
In fact, quite the opposite.
And while some would argue that you can’t “have your cake and eat it too”, the 80/20 Rule would say otherwise, for for good reason.
Flexible dieting — the strategy that the 80/20 Rule promotes — is shown to lead to better longer term weight loss and diet success than rigid nutrition and meal plans.
See study: 𝚑𝚝𝚝𝚙𝚜://𝚠𝚠𝚠.𝚗𝚌𝚋𝚒.𝚗𝚕𝚖.𝚗𝚒𝚑.𝚐𝚘𝚟/𝚙𝚞𝚋𝚖𝚎𝚍/𝟸𝟿𝟺𝟿𝟺𝟽𝟿𝟶
Simple — adherence, enjoyability and sustainability.
The 80/20 Rule allows you to make progress on your weight loss goals without giving up the foods you love.
And assuming you’re in a calorie deficit (eating fewer calories than your body burns), you won’t find a nutrition strategy that’s more doable than this.
Questions about the 80/20 Rule? Comment below!
#8020rule #flexibledieting #iifym #flexiblediet #nutrition #mealplan #mealprep #mealplanning #mealprepsunday #calories #macros #macronutrients #dieting #diettips #caloriecounting #countingcalories #caloriecontrol #portionsize #portioncontrol #myfitnesspal #loseit #lifesum #weightwatchers #flexibledieting #flexibleeating #iifymgirls #iifymwomen #iifymmom #mealplanner #mealplans
I had a wet and cold walk with my pup today so when I came home I was craving something warming for breakfast.
This porridge is amazing! Pumpkin puree, grated carrot, coconut milk, pumpkin spice, and maple syrup. It tastes like a 🥧pumpkin pie🥧 pudding. It warmed me up perfectly. I topped it with raisin, shredded coconut and a sprinkle of coconut sugar.
I am currently working on a 3-day meal plan and this recipe is definitely going to be a part of it! #nom
Happy Wednesday! Don’t mind the dirty pan! I shared these clean mini pumpkin pies on my story the other day. For those interested in the recipe here it is:
1 cup pumpkin puree (I use canned organic pumpkin)
1 large egg, lightly beaten
½ tsp. pure vanilla extract
2 Tbsp. pure maple syrup (or raw honey)
¼ tsp. ground cinnamon
¼ tsp. salt
⅓ cup unsweetened almond milk
4 whole wheat wraps
1. Preheat oven 325° F.
2. Lightly coat a mini muffin pan with spray. Set aside.
3. Combine pumpkin, egg, extract, and maple syrup in a medium bowl; whisk to blend.
4. Add cinnamon, cloves, salt, and almond milk; mix until just blended. Set aside.
5. Take whole wheat wraps and cut 3 ~4inch circles out (I trace around a shaker cup) out of each wrap and place into muffin tin
6. Pour approx. 2-3 Tbsp. pumpkin mixture into each cup (or fill each cup about ¾ full).
7. Bake for 15 to 20 minutes, or until knife inserted in the center of one cup comes out almost clean.
8. Let Cool. Refrigerate until ready to serve.
9. Optional:topped with plain Greek yogurt mixed with a little vanilla super foods. 😉
#cleaneats #cleantreats #recipe #mealprep #pumpkin #pumpkinpie #newrecipe #mealplanning #dessert