Fitonomy Kitchen

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Just lovin these alternative sandwiches this week! 🤩😂 Open-faced 🥒🥒 cucumber sammies!! 🥪😍 @fitonomykitchen • • • Made them using that formula 👉🏼 🍗 4-5oz protein (4oz turkey slices) 🧀 100-200 calories fats (didn’t include in the picture but add 2 (total) slices of cheese!) 🥒 2 cups veggies (2 cucumbers - scoop out the seeds! + 1 slice of tomato on each sandwich) • • • I drizzled with balsamic glaze & added a pinch of basil & oregano 🌿 - but that is optional! 😉 • • • #collegenutritionist #1starchPerDay #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #lowcarbrecipes #lowcarblove #lowcarbfoods #lowcarbeating #lowcarbideas
Salmon kale caesar salad cravings in full effect today 🙋🏼‍♀️. @fitonomykitchen - #whatsinmybowl 👉🏻 baby kale 🌿 tossed in @primalkitchenfoods caesar dressing •• seared crispy salmon (my favorite way to prepare it): season salmon fillet with sea salt and black pepper. In a non-stick pan, heat 1 tsp. avocado oil (or garlic ghee) for one minute. Add salmon filet, skin side up, and sear for 3 minutes, then flip and let it finish cooking on its skin (approx. 4 mins). • avocado 🥑 (I like to stir/smash it into the salad for extra creaminess 😋) • @traderjoes EBTB seasoning • parmesan • hemp hearts • red pepper flakes 🌶. -
Details: Crispy Salmon! 😍😋 @fitonomykitchen Roasted Brussels (tossed in garlic, coconut oil and coconut aminos), roasted tomatoes on the vine and gnocchi (tossed in olive or avocado oil and baked in cast iron on 450 for about 25 minutes (shake pan every few 8 minutes or so). Chimichurri: 1 head of cilantro, one head parsley, 1 cup kale, 1 handful basil, 3 cloves garlic, 1 tablespoon coconut aminos, 2 shakes red pepper flakes, juice from 1/2 lemon squeezed, 1/2 teaspoon salt, 1/4-1/3 cup olive oil. Process in food processor until smooth. • • • Credit @starinfinitefood . #salmon #cauliflowergnocchi #foodblogger #eatarainbow #kaylaitsines #chimichurri #cuisinesworld #healthyeats
L Here are Five “What I Eat in a Day” Meal Plan ideas🍱💫 *Swipe to see plans and below for calories & info x x @fitonomykitchen ⠀ 1️⃣ MEAL PLAN ~ 2400kcal BREAKFAST: oats, flaxseeds, nut butter, choc pot + maca. LUNCH: chicken & lentil soup 🥣 with wholemeal bread DINNER: Salmon with rice 🍚 and veggies🌽 SNACKS: turkey sausage and avo sandwich. ⠀ 2️⃣ MEAL PLAN ~ 2000kcal C200 P100 F80 BREAKFAST: 🍳egg + avocado sourdough pitta. LUNCH: rice, beans, cheese🧀 fried mushrooms. DINNER: spaghetti bolognese🍝 with pasta. SNACKS: strawberries 🍓 cashews + 🍫dark chocolate. ⠀ 3️⃣MEAL PLAN ~ 2400 kcal C300 P130 F70 BREAKFAST: Protein pancakes🥞almond butter LUNCH: Avocado🥑and baked beans bowl. DINNER: Baked potato with protein🍗 SNACKS: Fruit and nuts with Golden Milk🥛 ⠀ ⠀ 4️⃣ MEAL PLAN ~ 2500 calories C300 P110 F90 BREAKFAST: oats with lots of toppings💕:) LUNCH: tuna and avo wrap🌯 DINNER: turkey casserole with rice🥗 and veg SNACKS: rice cakes, 🍏apple, bran flakes and biscuits🍪 ⠀ 5️⃣ MEAL PLAN ~ 2000kcal BREAKFAST: 😁🍳Full English Breakfast! LUNCH: grilled chicken and avocado sandwich🥪 DINNER: Baking tray meal: 🥔potato🌶pepper + cod🐠 SNACKS: fruit, cashews, dark chocolate + kale chips🥒 Amazing content and post by @kathryn_gray1 🍏💙🍉🍓🍇🍒🥒⭐️🍭💛🍪🍐🍉🍫❤️
Weight loss vs. muscle gain meal ideas! 💪 *Swipe to see lunch, dinner & a snack idea* . @fitonomykitchen While no one meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals. . As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level. . While that exact caloric number will be different for everyone, here are some examples to help you reach your goals. . As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal. . Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals. . More info below: . Breakfast fat loss - 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast. Breakfast muscle gain - Added 2 eggs, + 1/4 avocado, + 1 tbsp pb. . Lunch fat loss - 4oz chicken, 1 sweet potato, 1 cup broccoli. Lunch muscle gain - Added 2oz chicken, added 1 banana + 1 tbsp pb. . Dinner fat loss - 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil. Dinner muscle gain - Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower. . Snack fat loss - 1 cup strawberries + 25g chocolate Snack muscle gain - 1 cup strawberries + 1 medium banana + 45g chocolate . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #healthylifestyle #weightloss #musclegain
Toast🍞🥚🍳🥑 Which one do you prefer? @fitonomykitchen 1. Now this, is everything. 🥑 #yolkporn 2. STACKED high 🥑A thick piece of pumpkin seed whole grain toast topped with smashed avocado & loooots of black pepper smoked salmon 🤗 3. smashed avocado, soft-boiled eggs, tahini, chili flakes & whole grain sourdough 🥑🥑 4. Thanking the heavens weekends + soft boiled eggs. 🍳🥚 5. 🥑💪🏼 Avocado toast with prosciutto, mozzarella, dill & balsamic glaze 😋 6. caprese toast, with mozzarella, vine tomatoes, basil, lemon zest & olive oil 🇮🇹 All by @toastedtable ✨💚 —————— #mealprep #mealplan #madaboutfood #foodstagram #eatrealfood #fuelyourbody #goodmoodfood #eattherainbow #healthyish #findyourowncontent #buzzfeedfood #huffposttaste #food52grams #eatwellbewell #eeeeeats #makesmeswhole #bonappetit #thenewhealthy #feedfeed #intuitiveeating #organicfood #healthyfood #cleaneating #cleaneats #eatclean
Seared Salmon + Salad 🥗 And Pasta😍😋 #fitonomykitchen . ✅ Save this recipe for later to make 😋 ✅ Tag someone who loves healthy food👇🏼 ✅ Follow @fitonomykitchen 🌱 . Recipe By📸 @sara.haven 👉 *recipe* simply seared crispy salmon*: season salmon fillet with sea salt and black pepper. In a non-stick pan, heat 1 tsp. avocado oil (or garlic ghee) for one minute. Add salmon filet, skin side up, and sear for 3 minutes, then flip and let it finish cooking on its skin (approx. 4 mins). •• arugula, pumpkin seed, & parmesan salad with lemon garlic dressing 🍋🌿 •• almond flour fettuccine tossed with olive oil, red pepper, parmesan, and basil 🌶🌿. . #food #foodie #foodprep #mealprep #mealprepping #mealprepmonday #mealprepsunday #healthyfood #healthyeating #easyrecipes #salmon #chicken #pasta
Here are Five Low Carb food diaries 🍱💫 *Swipe to see all ideas! Calories & Macros listed below 💫 @fitonomykitchen ⠀ The calories and items are all listed so you should be able to adjust this easy to your profile or calories or please ask!🧡 ⠀ 1️⃣ 1683 CALORIES MACROS: 160g Carbs 137g Protein 55g Fats ⠀ 2️⃣ 1400 CALORIES MACROS: 106g Carbs 141 g Protein 46 g Fat ⠀ 3️⃣ 1715 CALORIES MACROS: 157g Carbs 157g Protein 51g Fats ⠀ 4️⃣ 1500 CALORIES MACROS: 172 g Protein 90 g Carbs 50 g Fat ⠀ 5️⃣ A 1500 calorie vegetarian meal prep Pictures thanks to @marekfitness #mealprep #calories #nutrition #lowcarb #diet #iifym #macros #lowcarb #keto #bbg #healthyfood #slimmingworld #chef #eggs #vegetables #detox #weightwatchers #weightloss #recipe
Citrus Shrimp and Avocado Salad, great recipe by #fitonomykitchen 😄 Use some of the citrus sauce from the shrimp as a double duty dressing. Or, if you don't have enough sauce for the dressing, simply use a good extra virgin olive oil (I like the lemon flavored varieties) with an additional squeeze of citrus. . Ingredients 1 pound mediumPan-Seared Citrus Shrimp 31/40 8 cups greens such as arugula spinach, or spring mix Fruity or lemon-flavored extra virgin olive oil Juice of 1/2 lemon or 1/2 orange 1 avocado sliced or diced 1 shallot minced 4 ounces toasted sliced almonds Kosher salt and freshly ground black pepper . Instructions Prepare the recipe for the Pan-Seared Citrus Shrimp, or gently warm the leftover shrimp. Or, if you prefer, serve the shrimp chilled. Toss the shrimp with the salad greens in a large bowl. Lightly drizzle with olive oil, and if desired, some of the sauce remaining from the shrimp with a generous squeeze of citrus, and toss lightly to coat. Add the avocado, shallots and sliced almonds and then season with kosher salt and freshly ground black pepper and serve. . @foodiecrush
Lunch Box inspo 💫🍱💫 #fitonomykitchen Simple & Delicious ideas. 1-5, which is your favourite?! ⠀ You guys loveeed the last Lunch Box post, so here’s some more totally delicious ideas🤩 Preparing your lunch can really help you stay on track and is the best feeling :)🥗 Here’s some inspo for this new week☺️❤️ ⠀ 1.A wholefood lunch idea 👉 strawberries and raspberries, cucumber slices with guac, salad with romaine lettuce and seasoned shrimp 🍤 ⠀ 2.Pistachios😍 and fresh raspberries and snacks. With lunch Grilled courgettes with cheddar cheese cubes 🧀 with peppered salami and rocket salad. ⠀ 3.Salmon lunch 👉 berries, 2 eggs and a kale salad with crispy salmon, cucumbers and tomatoes. ⠀ 4.Delicious Low Carb idea: cucumber pinwheels with goat cheese and prosciutto. Not forgetting dark chocolate 🍫 steamed broccoli, and an arugula salad topped with tomatoes! ⠀ 5.🍠Sweet potato gnocchi with pesto, sprouted pumpkin seeds, salmon, spring mix, sliced honeycrisp apples🍏and some dark chocolate. Pictures by @mad_about_food ⠀ Love to know which is your favourite!😍 Is it time for lunch!
Do you know your portions? Weight loss doesn’t require you to give up any certain food. It does however require you to watch your portions. 🥑🍪🍟🥥🌯 . An avocado is one of those foods that can be a bit tricky. It’s filled nutrients and fat your body needs. However, overeating it can be easy, especially if you’re eating something like guacamole! . You don’t always have to measure your food or track it. After you do it for awhile, you learn your portions. It’s simple and gets you the results you want:) . Credit @grapestocrepes#fitonomykitchen —————— #avocadolover #breakfastfood #snackfood #avocados #mondaymornings #portioncontrol #calorie #vegetarianeats #fats #caloriedeficit #grapestocrepes #allfoodsfit #nutritiontip #nutritioncoaching #weightlossplan #weightlossupport #weightlosshelp #weightlossresults #weightlosscoach #weightlossdietitian #weightlossmadeeasy #healthyswap #healthyfoodideas #eatthisnotthat #naturalweightloss #dietrescue #weightwatchers #mombosslife #nutritionmom
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