Yo what’s up guys, just wanted to wish all the dads a happy Father’s Day! On my way to see my pappy...
1 hr food prep 1 clean up.
This week: red lentils and chickpeas and cashews. *Chickpeas can make a lot of meals (one cooked batch made all that👇🏽)
~Chickpea no tuna salad
~Chickpea cookie dough fruit dip
Marinated Portobello mushrooms
2 broths: miso and ginger/ garlic
Cashews(also go a long way):
~Energy cashew balls
~Cashew red pepper sauce
~cashew milk (smoothies) ~cashew “cheese”
*Infused water (natural electrolyte)
Nut mix with cacao chips
Roasted beets , Acorn squash **Red lentils(cheap and easy)
~Red lentil dal ~red lentil curry
~spicy berbere wat
🔥KNOW YOUR CALORIES🔥
♦️You have NO DOUBT been told that nuts are a great source of protein... but are they really?
♦️Before I move forwards, let me make one point very clear. Almonds, cashews, peanuts, macadamia, brazil... I LOVE NUTS! (If your maturity is as low as mine, you also laughed at that comment)
♦️They are delicious, full of good health helping fats and go along GREAT with soo many other foods or just as a snack on their own.
♦️However, when people come to me asking for a great protein source, they are usually wanting something that is high in protein and low in calories. NUTS... Are NOT an option I would EVER recommend in response to this question.
♦️The quality of protein is not the issue, it’s the additional calories that come along with every gram of protein that nuts contain, due to their very high fat content.
♦️Nuts are amazing and should you be able to make them fit, enjoy them for the delicious morsels that they are. However, a great source of protein, they are not.
♦️Its Monday, have a GREAT WEEK!
This picture summarizes every sunday afternoon of my life for the past few years 👏🏼 #mealprep
has been a life saver for easy healthy snacks, breakfasts and even lunches so I don’t have to cook every day or wonder what I’ll be having next as it is all planned out. It saves so much money to buy in bulk and portion out the food myself and honestly, the time is worth it 👊🏼 it also prevents me from stopping by McDonald’s or Tim Horton’s on my way to work for a coffee and a breakfast sandwich, so it saves me a few dollars and a LOT of calories.
Back by popular demand 💚📦💪🏾👩🏾🍳
BUILD YOUR OWN MUSCLE MEAL PLAN by @jmaxfitness
If you want to build muscle, you need to eat to support your training.
Step 1: Calculate your daily calories and your daily protein needs. For example, if you're 180 lbs, you'll need approximately 2,880 - 3,240 Calories per day and a MINIMUM of 148 g of protein per day.
Step 2: Split your targets into meals. For example, if you need 3,000 Calories per day and you eat 3 meals per day, that's 1,000 Calories per meal. If you need to get 148g of protein, that's approximately 50g per meal.
Step 3: Find foods you enjoy. If you don't like a food, you don't have to eat it (only exception here is vegetables, get 3 Cups of non-starchy veggies per day). Yes, you can be flexible here and eat some junk foods. Fun fact: eating with dragon glass utensils is proven to be 120% more anabolic.
Step 4: Eat your meals and track your macros with something like @myfitnesspal
If someone you know is trying to build muscle, then send them here.
#gorillfit #mealplan #mealplanning #musclemeal #muscle #buildmuscle
gainmuscle #musclegain #musclenutrition #nutritiontips #nutritioncoach #muscleman #muscleguy #flexiblediet #flexibledieting #flexibledieter #macros #macronutrients #calories #caloriecounting #protein #highprotein #proteins #proteinshakes #carbs #fats #cleaneating #eatingclean
GET YOUR FREE MEAL PLAN --> LINK IN BIO
BCAAs stand for branched chained amino acids. They are called „branched“ because of their structure, which includes a “side chain” of one carbon atom and three hydrogen atoms. The three BCAAs are leucine, isoleucine, and valine.
Studies have shown that BCAA supplementation can have certain benefits like promoting muscle protein synthesis, improving your immunity or reducing exercise-induced muscle damage.
The problem with these findings is that they come from studies that looked at people who were not getting enough protein in the first place. Obviously, when you are already getting very little protein, your body will love any additional amino acids and therefore perform better.
What you have to know is that you don’t have to consume supplements to get your BCAAs. Pretty much all quality whole food protein sources are high in them (for example meat, eggs or dairy products, but also whey protein). So if you are alrady eating those most of the time you will not need BCAAs.
#bcaa #nutrition #eathealthy #cleaneating #healthymeals #healthy #diet #workout #body #mealplanning #mealplan #mealprep #motivation #gym #getfit #bodybuilding #fitness #gains #muscle #exercise #instafitness #fitnessjourney #body #strength #training #health #fitfam #fitspo #fitspiration
Tally counter for the win this week. When we put everything in our cart we were at $77, when everything was ran up it was at $76.99. I freaked out a bit.
We kept this weeks meal plan pretty simple, beans and rice. Haha jk, well only today’s lunch. We are being extra tight with our cash now so we are not planning on going out to eat this week, we will def treat ourselves to something small once we get cash envelope money on Saturday.
Swipe over to see our meal plan. Hope you all have a great Sunday. Happy Father’s Day to all of the men out there!
#babystep2 #aldihaul #groceryhaul #mealplan #mealplanning
so, the red ninja came & sabotaged all of my progress last week. I was bloated and gassy (could’ve been due to the Brussel sprouts and looked and felt like I was carrying a small child) 🤰🏾 anywho... we at the halfway mark! .
To recap on last weeks goals: .
. *If I snack on something not on my meal plan limit it to 3x. —- I did keep my cheats to 3x this week. Mainly Bc of intense cravings and stress and a bit of anxiety. Not going to beat myself up over it just gonna tighten it up this upcoming week. .
. *Don’t buy any Starbucks ☕️ this week. —-I didn’t go to Starbucks all workweek but I did have a green tea matcha soy latte this weekend. .
. *Memorize my monologue for class. —- I did and I’m so proud of myself. I need to devote at least an hour to it each day this week so I can have it on point for next class. .
Usually when I make these goals I only intend for them to be M-F and allow myself some liberties on the weekend. I did have a glass of red wine with hubby. ( I was sober for like 2 weeks lol) surprisingly I do manage to consume all of my water and crush all of my workouts. .
Next week (M-F) here’s what I’m striving for: .
. -Adhering to my meal plan, very limited sugar alcohols (I like candy mints) .
. -Having my meals consumed by 8PM
. -Devoting an hour/day to my monologue
. -Getting my stuff together to file my taxes 🤣 (I know I’m late I asked for an extension)
Vanilla Muller Light With Strawberries, Raspberries And A Small Bag Of Maltesers At 5 Syns
Can we hit pause?
On the menu this week: Chicken Satay with Rice and Pickled Cucumber | Kale Pesto and Ricotta Pasta | Yakitori Don | Mexican Wraps with Beans, Corn, Avocado and Yoghurt | @mattscravat
Lunch: Salt and Pepper Tofu Fried Rice | Felafel Rolls
A “perfect salad” ! When I do a food diary review for a new client salads are often the most caloric meal of their day. How does that happen? Easy- people load up their salads with fats and add dressing, another fat!
Cheese, avocado, dressings, egg yolks nuts, veggies in an oil base, salads on a salad bar (tuna, chicken, pasta)- these are all fat sources.
They add up QUICKLY in calories.
How to create a perfect salad
1. Choose your green base (dark leafy greens are ideal)
2. Choose your lean protein (tuna, salmon, grilled chicken, grilled tofu, egg whites)
3. Choose your fat and choose only 1 or mix 1/2 of 2. (Avocado, nuts, cheese, dressings)
4. Choose all of the raw colorful veggies
5. Choose a starch for carbs (yams, whole wheat pasta, quinoa, chick peas, fruit)
6. 🔑 Use your own salad dressing or balsamic vinegar only. 🔑 *store salad dressings in the fridge at your office
My salad :
- spinach (iron, vitamins A,C K & fiber)
- 4oz cold sweet potatoes (resistant starch)
- 2oz apples unpeeled for soluble & insolvable fiber)
-1 can line caught tuna - 1/2 avocado
425 calories 34P/42C/15F (11g fiber)
#fiber #salads #mealplanning #macros #healthyeating #healthylunch #saladrecipe #sundayfunday #fathersday
Coconut Rice and Asparagus Stir Fry 💚📦💪🏾🙌🏾
Trying to get better at meal planning & prepping so here’s a little taste of my quick & simple #mealprepsunday
👉Baked some spinach egg muffins for freezing (eggs + egg whites + spinach + parm or nutritional yeast).
👉Meanwhile pressed & cut tofu for freezing
👉cooked up some @birchbenders #paleo #grainfree
banana paleo waffles in my @unprocessyourfood
mini waffle maker, for freezing
👉baked a batch of easy oatmeal cookies (1 cup @bobsredmill #glutenfree
quick oats + 1 extra ripe mashed banana + heaping Tbsp nut butter + cinnamon + vanilla + 1/4 tsp baking soda + @enjoylifefoods
👉cut some peppers & onions
👉not pictured 📷: all of the frozen produce I bought for easy weeknight meals!