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Banana Protein Chocolate Frosty. I can’t believe how awesome of a texture of “ice cream” this recipe makes. It honestly like a chocolate frosty from Wendy’s and it tastes great! No added sugar, lots of protein, and the silkiest texture you’re going to find. You guys have to try this one out 😎😎
What’s up you little breakfast sausages? I haven’t been this excited to share a recipe in a long time. This one is something special 😎I was experimenting with frozen bananas the other day and I’ve seen others make versions of “nice cream” but I’ve never had the inclination to try it. Dude, I was missing out so badly. This stuff is unreal and it’s so incredibly easy to make, it will be rude of you guys to not try it 😉 All you have to do to make it is throw the frozen bananas in a blender and turn it on to start churning. Add the milk slowly until you reach your desired consistency. Then add the whey protein powder and cocoa powder to taste. If you like a chocolatey flavor then add more cocoa powder! I tried making it with casein protein as well and using casein makes it even creamier and silkier than whey but the gross casein flavor that comes with the powder when you don’t cook it is still there, so I don’t recommend it.
I use whole milk to make mine but you could use almond milk or skim milk to lower calorie content even further. I think the fat from the whole milk helps with the flavor though so I have to recommend using full fat milk. . #fitonomykitchen @themealprepmanual
Making easy swaps which suit your goals or needs ❤️
4 different options to tweak your calorie / carbohydrate intake.
Personally, I like to keep my carbs relatively low the majority of the day apart from after training / workout. when I have a carb re feed / load. (This works for me and may not work for you so play around and experiment).
The base of the meal is:
• 120 grams Leftover roast chicken breast
• 2 cups Wild Rocket / Arugula • 2 tbsp green olives
• 1 tsp Extra Virgin Olive Oil
• 1/2 Avocado
👉🏼 Sweet Potato noodles
1 large sweet Potato
536 Calories - P 31 C 40 F 28
👉🏼 Spaghetti squash
2 cups cooked
480 Calories - P 31 C 26 F 28
👉🏼 Courgette / Zucchini noodles
1 large - approx 350 grams
448 Calories - P 32 C 18 F 28
👉🏼 Teff Rice Pasta
616 Calories - P 34 C 62 F 28 .
15-minute dinner 🍽 right here 👆🏼 using my EASY lunch & dinner formula of 👉🏼
〰️ 2 cups of veggies 🍅🥦🥒🥕
〰️ 1 normal serving of protein 🍗🐟🥩🧀
〰️ 100-200 calories from fats 🥑🥓🧀🥜
I made this ☝🏼 single serving sheet pan meal using this recipe! 🙌🏼
〰️ Line cookie sheet with tin foil & spray with olive oil spray; preheat oven to 425 degrees 😋
〰️ Bake 2 cups broccoli 🥦 florets and 1 salmon filet (about 4oz) for 15 minutes, or until salmon flakes easily 🐟
〰️ Top with 1/4 cup shredded cheese 🧀
• @collegenutritionist #fitonomykitchen
Chocolate banana oatsss🍫🍌🤤+ sautéed banana
Here’s how to use 2 banana’s in one bowl of oatmeal haha🤣 but really I want to share a super great method for cooking oats which is to cook it on the stove and then add a mashed banana in there. Pretty sure the cool ppl call it “banana sweetened oats” because makes it super sweet and it also makes it creamy afffff💆♂️ u obviously can top it with whatever u want then, u don’t have to do one more banana like me haha😂 I just love these caramelized bananas lately🍌🍌
- 80g of rolles oats
- 15g cacao power
- 2 bananas (+ a tsp of coconut oil for frying)
Cooking it with water and also added in a little salt to boost the flavor.
1. I just combine the oats, the smashed banana, cocoa powder, salt & some water in a saucepan. I then simmer it while stirring for like 5-8 minutes, and I honestly just add more water gradually until the right consistency (so I don’t know the exact amount of water srryyy🤷♂️, you’ll be good though if u just add more gradually)
2. While the oats are cooking I’m just heating up my 1tsp of coconut oil in a frying pan and adding my other banana that I sliced up. I sautée the banana slices for around 2 minutes each side until they’re brown/golden 🍌
3. Then place the oats in a bowl and top it off with the caramelized nanner & dig iinnnnn🥣🥣🥣 (actually probably let it cool first don’t burn urself haha)
Macros for those interested 👇
Protein: 17 @thobrandt #fitonomykitchen
A vegetarians path to 1750 calories!
Depending on many factors including age, gender, amount of lean muscle mass, activity level, etc. the day of eating shown above could put you in a calorie deficit.
The only path to long term weight loss is to consistently put yourself in a calorie deficit.
Meal 1 - two pieces of wheat toast and 4 tablespoons of peanut butter.
Meal 2 - 2 cups of bell peppers, 1 cup of carrots, 1 cup of cucumbers, 1 cup of celery, 1/4 cup of spinach/artichoke dip.
Meal 4 - 2 cups of quinoa salad from Costco. .
By: @mnrd2be #fitonomykitchen
Carbohydrates are vilified on a daily basis as being a direct cause of weight gain. They are lambasted up and down the country as the food group which purposefully denies you the body you want. “Carbs? No thanks I’m trying to lose weight” is a phrase that if everything else in the world became silent and only these words remained... would render our ears as ‘perished via extreme noise.’
There has been a development though. Now only ‘refined carbs cause weight gain.’ Whilst white pasta is seen as some sort of satanic Batman, wholewheat pasta is some sort of less evil Robin. “I’m being good today, I’m having whole-wheat pasta because I heard it’s better for me.” Well... In terms of body composition and nutrient intake, it is not. -
There is one main nutritional difference between these foods. Fibre. Whilst there is more fibre in the less refined foods which MAYBE increases satiety, feeling full does not directly mean anything. Why? Because you can literally choose to eat more if you wish.
It all boils down to the same thing again. Calories. As you can see, there is no difference in calories between rice, pasta or bread. Being fat or not fat is defined by calorie intake - which impacts energy balance - which impacts body composition. Regardless of the food. Therefore in Layman’s terms (despite all the noise), it’s impossible to argue that consuming a high fibre food will be better for your body composition than a lower fibre food. -
If you prefer white rice, pasta or bread, swapping out your preference for the slightly less refined version as a means to lose fat is pointless. For fat loss, consuming high fibre food you enjoy is a good idea if you are aware of their caloric value, just as much as consuming lesser fibre dense foods is a good idea if you are aware of their caloric value too. Above all, be aware, apply it to your goal and choose the food you enjoy most. 🙂🍝
📸 @thefitnesschef_ #fitonomykitchen
😋Which option do you prefer?
Intermittent Fasting is king for fat loss, focus and enables you to eat huge meals for lunch & dinner! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Oatmeal on the other hand is fast to prep, delicious & will satiate you for hours! Better choice if you have suuuper busy days.
I hope you had a great day & breakfast today! #fitonomykitchen @fritzness_
HOW TO EAT PROTEIN
So, when I was a young bro my go to proteins would be chicken breast and tuna.
Every. Single. Effin. Day!
Talk about boring.
Not to mention, from a nutrition stand point it just wasn’t optimal. .
Because I ate the same things over and over this meant I wasn’t getting a broad spectrum of micronutrients
That was when I was young and dumb.
Now, I think I’m a little smarter.
So my advice to you is to get a variety of proteins in through the week. Put them on rotation. .
Of course, you can apply this concept how you want but the main thing is that you rotate your proteins and keep it varied throughout the week and from week to week.
Did this help?
Let me know in the comments and tag a friend who eats the same ol same ol all the time. @petersoonfit #fitonomykitchen