Fitonomy Kitchen

@Fitonomy 🌱 Download the App for: 🍓delicious 🍓healthy 🍓free recipes Join the challenge now, available for Play Store and Apple Store 🔻

😋Here are 6 ways to healthy brownie! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍫 1. Healthy fudgey protein brownies: There is nothing better than sinking your teeth into chocolatey, rich fudgey chocolate brownies. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍊 2. Choc- orange protein brownies: are no-bake, and great for on the go snacking! These are totally grain free and super quick to make ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍫3. Almond butter brownies: These are my ‘peanut butter’ brownies, but instead i used almond butter instead of peanut butter. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥜 4. Peanut butter brownies: These are possibly my one of my favourites! They are always a crowd pleaser and combine two of my favorite things! peanut butter and chocolate ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍫5. Chewy chocolate brownies: These also happen to be totally nut free! Another one of my favourites- an absolute must if you’re one for a chewy texture! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍰 6. Chocolate cake thick brownies: Calling on all chocolate cake lovers. So most of my brownies have a fudgey type of texture, but if you’re a cake kind of texture person- then these are so for you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitonomykitchen @wholesome_lee
Fat Loss vs. Muscle Gain: What should you aim for?⠀ --⠀ Most people should aim for weight loss before muscle gain. If you have a couple of extra pounds or a lot, weight loss should be your main goal before you concentrate on packing on muscle. However, adding muscle to your frame can accelerate weight loss as well.⠀ _⠀ First, focus on losing weight. If you are not already at 15% body fat or lower, your primary goal should be to shed fat. Diet, cardiovascular exercise, and supplementation will help you lose damaging deposits of fat. At the same time you lose weight, you will gain energy. A great way to lose fat is eating a healthy diet high in protein and fats but lower on carbs, like the chipotle bowl on the left. 🤩(Approx. 400 calories)⠀ _⠀ Second, with all that energy that you'll gain from losing weight, you can start building muscle. You can supplement cardiovascular workouts with light weightlifting to encourage your body to work harder for weight loss or muscle gain. By adding light weightlifting to your workouts, you will burn more calories, shed more fat, and prepare your body to switch to muscle building when you’ve reached your weight loss goal. 🤩A great way to build muscle is eating a healthy diet high in protein and carbs, like the chipotle bowl on the right. ⠀ (Approx. 1000 calories)⠀ _⠀ Remember, balance is key, and how you balance will depend on your current state and your goals.⠀#fitonomykitchen @mealpreponfleek
CREAMY ONE-POT SPINACH SHRIMP PASTA😍❤️ Servings: 4 INGREDIENTS 1 pound shrimp, peeled and deveined 1 tablespoon olive oil 1 tablespoon butter 2 cloves garlic, minced 1 teaspoon salt ½ teaspoon pepper 1½ cup milk 1½ cups chicken broth 8 ounces fettuccine pasta 4 cups spinach 1 teaspoon salt ½ teaspoon pepper ½ teaspoon Italian seasoning ¼ cup parmesan cheese, grated PREPARATION In a heated pot, melt butter and olive oil. Add garlic and shrimp, seasoning with salt and pepper. Cook until shrimp is pink, then put aside. In the same pot, add milk, broth, and pasta. Cook for 10 minutes, stirring occasionally, so that the pasta does not stick to each other. Once pasta is al dente, add in spinach, salt, pepper, seasoning, and cheese, and mix until spinach is wilted and everything is coated in the sauce. Add the shrimp back in and give it a stir until fully incorporated. Serve with some extra parmesan cheese, if desired, and enjoy! #healthyeating #delicious #healthylifestyle #healthyliving #yummy #breakfast #foodie #food #fitness #fit #mealplan #mealprep #foodprep #fitonomykitchen #how2mealprep #foodie By @buzzfeedtasty
TAG FRIEND WHO WOULD LIKE THIS! 🙌😍 How does 🐔 and 🐟 meal prep sound?? 😋 ... Not together of course 😉 Do you prefer to eat these 2 meats separately or together? . Chicken and Salmon Meal Prep . Ingredients: (for 4 servings) . 1 large, boneless, skinless chicken breast 1 ½ cups broccoli floret 1 ½ cups cauliflower florets oil, for drizzling salt, to taste black pepper, to taste 3 tablespoons pesto 1 teaspoon dried oregano 1 salmon fillet 1 yellow squash, diced 1 red bell pepper, diced 2 tablespoons fresh lemon juice ½ teaspoon garlic powder . Preparation: . - Preheat oven to 400°F (200°C). - Line 2 baking sheets with parchment paper. - On the first sheet, place the chicken, broccoli, and cauliflower with space between each piece. - Drizzle the chicken and veggies with oil, and season with salt and pepper. - Spoon the pesto on top of the chicken and spread into a thick, even layer. - Season the veggies with the oregano and toss them on the sheet so that everything is evenly coated. - Bake for 8 minutes, leaving room in the oven for the second baking sheet. - On the second baking sheet, place the salmon, yellow squash, and bell pepper with enough space between each piece. - Drizzle the salmon and veggies with oil, and season with salt and pepper. - Squeeze the fresh lemon juice over the salmon fillet. - Season the veggies with garlic powder and toss them on the sheet so that everything is evenly coated. - Add the second tray to the oven and bake both sheets for 12 minutes, until the chicken and salmon are both cooked through. - Slice the chicken and salmon and place an assortment of protein and veggies in food storage containers. These containers can be stored in the fridge for up to 4 days. - To serve, remove the lid from the container and microwave until desired temperature is reached. . Enjoy! . #fitonomykitchen @goodful
Quick and easy avocado melt!😍 🥑🧀You can swap the.. - White muffin swap for a wholegrain muffin - White muffin for a rice cake -honestly delicious😍 - Cheddar Cheese swap for #mozzarella which is a lower calorie option - Cheddar Cheese for a low fat cheese or just your favourite #cheese 😍🧀 ⠀ CALORIES per Melt = 280-320 kcal ...depending on your cheese/muffin types :) ⠀ Melts are one of my most fave things😍🤤 Hope you like this recipe by @proper_tasty Would you try this? Let me know below! #fitonomykitchen
This is the EASIEST way to prep meals for work: a one-sheet pan meal with a protein, veggie and carb🍣🍠🥦 ⠀ 🍤🍗You could switch the #salmon (my fave) out for #tofu , tempeh, #chicken , shrimp, another kind of #fish ... whatever you’re into when you feel the need to be lazy and productive at the same time. ⠀ 🙏🏼Even though #mealprep takes work up front... the less time we spend in the #kitchen every night the MORE time we have to sit around and chill! @workweeklunch #fitonomykitchen #meal #recipe #veggies #fresh #lunch #dinner #protein #lowcarb #weightloss #diet
*HOW TO LOSE FAT WITH A 9-5 JOB* ⠀⠀⠀ •⠀ Is your schedule making it hard for you to burn fat and get leaner? ⠀ •⠀ I understand... I've been there. But it doesn't have to be this way.⠀ • With a simple yet solid eating routine in place, you'll increase your adherence to the diet and lose fat every week pretty much effortlessly.⠀ •⠀ The routine needs to be customized to your goal and lifestyle to increase your chances of success.⠀ •⠀ Here you have an example of possible eating routine for someone working a regular 9-5 job.⠀ •⠀ Depending on your lifestyle and schedule, it may be ideal for you or it may not. I chose this one because, based on my own experience and that of my coaching clients, I found it works great for many people.⠀ •⠀ If you are working a 9-5 and aren't currently following a proper nutrition & training plan, give this schedule a try and let me know how it goes.⠀ •⠀ If you have any question about this particular routine, comment below.⠀ • •⠀ I hope this helps! ⠀ •⠀⠀ *⠀ CREDIT: @oualidzaim *⠀ #fitonomykitchen
🔥 Tender Chicken breasts stuffed with broccoli, parmesan, cheddar, and cream cheese 🧀This quick flavor-packed meal is bursting with flavor and texture and makes a delicious low-carb dinner.🥦 - For the chicken 4 chicken breasts 1 teaspoon Italian seasoning optional 1 teaspoon paprika optional 1/2 teaspoon garlic powder 1 teaspoon salt 1/2 teaspoon black pepper 1 tablespoon olive oil For the filling 2 cups broccoli florets 1/4 cup bell pepper minced 1/2 cup cheddar cheese or melting cheese of choice 4 ounces cream cheese softened ¼ cup grated Parmesan 2 cloves garlic minced salt and pepper - To steam broccoli: Chop the broccoli florets into small pieces. Put all the broccoli in a microwave-safe bowl and about 2 tablespoons water. add water. Cover with plastic wrap and microwave on high for 2-3 minutes. Alternatively, steam on stove-top or blanch in boiling water for 1 minutes. Use a sharp knife to slice each chicken breasts horizontally to form a pocket. Be sure not stop cutting about 1/2 inch from the ends and sides. Season chicken breasts with a generous sprinkle of Italian seasoning, garlic powder, paprika, salt, and pepper. In a large bowl, combine the steam and chopped broccoli, bell pepper, garlic, cheeses and salt & Pepper; set aside. Spoon the mixture into each chicken breast evenly. Secure with toothpicks if needed. Preheat oven to 400F. Heat 1 tablespoons oil in a large cast iron or oven-safe pan over medium-high heat. Add the chicken breasts and cook for 2-3 minutes per side or until golden. Cover with aluminum foil and transfer to preheated oven for 15-20 minutes or until cooked through. - @gimmedelicious #fitonomykitchen
Cheat day meal is here 😅😋 . Pumpkin pie: Yay or Nay???🤔🎃 I LOVE it but I know for some people it’s gotta be sweet potato!! My version has a sprinkle of orange zest, a flakey, spiced pastry crust and a few other surprises too 😍 One more question: whipped cream or ice cream with your piece???😋 #fitonomykitchen @preppykitchen
Don’t 👏 make 👏 things 👏 harder⁣ ⁣Mealprep is meant to take the guess work out of picking food and save time. Devoting 1-2 hours per week vs 20-30 minutes per meal plus clean up each time 🤯 sounds a HECK of a lot easier. ⁣ ⁣ Common excuses: ⁣ 🔹I don’t know what to make!? ⁣ 🔹I don’t know how many calories/macros to eat!? ⁣ Listen to your body or google TDEE and figure it out!⁣ 🔹I don’t have the money!? ⁣ Eating at home saves thousands of dollars per year. You have to spend money on food to live skip the convince and expense of junk⁣ 🔹 I don’t have containers!?⁣ ⁣ BOOM. SOLVED. Now hit those goals and be bigger than your excuses. @samannefit #fooddiary #breakfast #prep #fitonomykitchen
Which one is your favorite tea? #fitonomykitchen
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