FOOD DIARY 💁🏼😍 If you ask me for only one tip on how to eat healthy and clean and be consistent with it, I tell you to keep your meal plan full of food you already know and like. I don’t go crazy with ideas and recipes every week as I think having one totally new meal per week is enough. I do have a bunch of my favorite options and I mix them throughout the days. Adding one new meal every week will let you build over a few months quite a big food base. And then it’s easy to mix and match because you are familiar with nutrition values of your meals and you can easily swap them depending on your current needs 🤗 Here is my food diary with a few of my meal staples. What I had:
1. 🍎 Breakfast - protein oatmeal bowl topped with strawberries, banana, raspberries and peanut butter.
2. 🍎 Snack 1 - protein smoothie and some cashews on the go.
3. 🍎 Lunch - my favorite sushi - salmon cream cheese avocado rolls.
4. 🍎 Snack 2 - corn tortillas with grilled chicken, avocado, onion, tomato and cheddar cheese.
5. 🍎 Post-workout - @womensbest vanilla whey protein.
6. 🍎 Dinner - basmati rice with home made spicy chicken curry (chicken, zucchini, yellow and red bell pepper, tomatoes, coconut milk, cashews). Total of 2'199 calories 📝😁 I had my upper body session today and I also went hiking and I burned 633 calories together 🏋🏼♀️😅!!
Scroll right to see Meal prep line up for the week. Link in bio - replay live demo of jollof pasta and lentil moimoi. Leave us your comments on what you’d like to see a live demo of next. Pic 1 - chicken stew, vegetable eggs, warm salad and smoked mackerel, jollof pasta and fried couscous. Video- rice and beans (pressure cooked). Pic 2 lentil moimoi cups, pic 3 grilled cheese sandwich (all eaten same day), pic 4 cauliflower Eba (stay peeled for video recipe this week). #mealprep#mealprepsunday#floshomemade
0 22 minutes ago
All I wanted today was ☀️ and a giant stack of carrot cake pancakes! Lucked out on both 😝 Used @kodiakcakes power cakes mix and added in grated carrot, vanilla and lots of spices! Topped with @kitehillfoods almond milk cream cheese, cinnamon caramelized walnuts, shredded coconut and maple pecan butter drizzz. Simply mixed @artisanaorganics pecan butter with maple syrup, coconut oil and cinnamon! Hope everyone is having a beautiful Sunday!
About this morning... just because my weeks are fairly “healthy” doesn’t mean my weekends are. What’s in your @yeti, mam? You’ll never know... .
Check out my stories for #mealprep ideas. And no, we didn’t buy a #yeti it was a gift. 😜 However, drinks DO stay ice cold. ☀️
MEAL PREP DONE! Hope you all enjoy your lunches for the week 🤤 we won’t be meal prepping next weekend but plan to fully launch in June! Originally the price for 5 meals was going to be £35 however after the success I’ve had with the trial I am going to permanently lower it to £30!!!! 🙌🏽🙌🏽🙌🏽 working out at £5 a per plus delivery 🥑 #food#catering#mealprep#healthy#eatclean#macros
Prepping sweet potato toast for the week. My favourite #grainfree breakfast for now. This picture totally exposes my non-existent knife skills 😔 I'm a terrible cook, and even at 29 I still don't really know how to use an oven #useless#yesiamashamed . But I do realize that constantly relying on take out foods and UberEats will do nothing for my health, especially since I tend to overeat whenever I order in. So to improve my health and weight, I'll have to start making healthier foods for myself. Cheers to this journey of learning how to cook! .
0 15 minutes ago
my second big keto-cleanse shopping trip!⠀
... just in case you were wondering... we do still eat LOTS of veggies on a keto diet... we just choose wisely and budget accordingly! ⠀
if you want to learn more about my keto cleanse, secnd me a DM.... maybe it's not too late to join. ;) ⠀
happy meal prep day to all!
🇬🇧Sunday morning, sun is shining woh oh 🎤🎶
Just did a little remix of one of my favorite song...can you guess the song? 🤔 Little help : the singer is a HOTTIE 😍
Anyway, jokes appart,
HAPPY SUNDAY everyone ♥️
For today, #whatsonmyplate : delicious pancakes, it's been way too long I didn't do pancakes. And with fresh strawberries and hot chocolate. THE BEST.
What a beauty in your mouth that is 😍
Fun fact about me : I am the slowest eater you can find.
Always the last one on the table. It's me 🙋🏻 and lately I eat too quick, so that a good reminder for me to slow and come back to that good habit. 👍🏻
I just enjoy every bite I eat to the fullest. Food is love. Love what you eat, always ♥️
Did you watch the Royal Wedding yesterday? I did. And that was AMAZING. How gorgeous, stunning, beautiful are they together ?!? For real, billions were watching them, and it felt like it was all about them 2, together 😭♥️
I wish you a wonderful sunday ♥️ For me it's a family day, what's more Important than that?! Nothing ♥️
🇫🇷 Bonjour tout le monde 🤗
Aujourd'hui c'est dimanche et c'est pancakes!
Cela faisait une éternité que je n'en avais pas mangé 😍 c'est tellement BON! Avec des fraises, ça y est c'est la saison 💃🏼🍓, et du chocolat fondu 🤤
Vous avez regardé le mariage du Prince Harry et de Meghan hier? Moi oui, et j'ai ADORÉ 😍
En vous souhaitant une belle journée 🌸♥️
Healthy lifestyle freak's shopping basket or 'Do you even #FoodShopping '? 🍋⠀
Stocking up on food for the week ahead on Sunday can be annoying but that is what makes it 90% clear - will your week be 'successful' in terms of healthy eating or not. 👩🏽⚖️Here are just a few rules/reasons to go shopping NOW: ⠀
1) Eat before going to the supermarket, don't shop on an empty stomach. 🤤⠀
2) Make a list - if you know what dish you want to make or the healthy basics you need, write a list. My 'usual' includes: fish -frozen and tuna cans (I don't eat meat so fish is my every lunch and dinner protein), green vegetables, salads' ingredients, yoghurt, eggs, 1 Alpro milk and then a couple of extras for some recipe I spotted on Insta. 🤩⠀
3) Shopping in advance instead of going after work tired and hungry and 'seeing how you feel' (you will feel comfort&convinience and not lean&green at that moment trust me) shows you actually mean it when you say 'I want to eat well'😈
4) Saves time after work🧘🏽♀️
5) Saves money...💸you buy fresh ingredients, you don't rush it, you buy what you will actually eat and don't grab food because you are hungry and 'want it all'. 😍⠀
❗️So if you actually made a decision to start your 'eating well' this Monday - go and shop NOW. And if you still think you will 'do it all on the go' ...well, that will make you the first (working) person on the planet if you do nail it. 😏⠀
5 11984 hours ago
🇺🇸 Grilled Shrimps, Quinoa & Greens Bento 🍃 Currently walking around the city so here’s a bento from this week 😉 Happy weekend guys!
🇫🇷 Bento Crevettes Grillées, Quinoa & Broccolini 🍃 Peu de temps en cuisine aujourd’hui du coup petit partage d’un bento préparé cette semaine 😋
Details 👉 bed of @florette_france salad leaves topped with grilled shrimps (cooked with @terradelyssa_fr olive oil in a pan) + white quinoa + @naturalia_magasins_bio avocado + @driscollsberry raspberries + strawberries
Chipotle vs Homemade Chicken Burrito Bowls. Everyone loves Chipotle right? It’s the perfect post workout meal and is incredibly flavorful. But the portions can be a bit large and the price a touch high. .
On the right is my attempt at a Chicken Burrito Bowl. The recipe is included in my first digital cookbook The Meal Prep Manual available on my website www.mealprepmanual.com (Use code: BURRITO for 50% off 😇) The nice thing about creating the bowls yourself is that you can customize it anyway you like. I have 2-3x the chicken in my homemade bowl for far less than it would cost to add extra at the restaurant. I also prefer more vegetables and less rice which is an easy sub to account for. The biggest advantage of making them at home is the price. I can make my own for just about 1/3 of the price at Chipotle. It really doesn’t take long to prepare them either. I’ve made this recipe enough times that I can be in and out in an hour 😎
I find little wrong with eating at Chipotle. It’s quality food that can certainly fit within the confines of your diet if you frame it correctly. You may have to get creative with how you construct your bowls but it is certainly doable. They tend to put a bit more rice and beans in proportion to meat which isn’t ideal but you can always ask for less rice and extra meat for an upcharge. .
Your weekly lunches for work don’t have to be boring or expensive. My main goal when coming up with recipes is to make food that is enjoyable to eat. A healthy lifestyle is achieved when eating well isn’t a chore and i believe the best way to do this is through quality meals. .
THE PROBLEM WITH OUR FOOD SYSTEM by @maxlugavere⠀⠀⠀⠀⠀⠀⠀⠀⠀
With the increasing commercialization of food, we’ve found a way to make it cost next to nothing at the expense of health. With that, health has become an investment you can’t continue to avoid. You’ll be better at everything else investing in better food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
When healthy food breaks the bank while fast food burgers cost less than a cup of soda 😡⠀⠀⠀⠀⠀⠀⠀⠀⠀
This, my friends, is why for the first time in human history, there are more overweight people walking the earth than underweight. Why might this be? Well for one, our planted landmass in the United States is largely taken up by wheat, corn and soy production. We eat much of these subsidized crops, but also a lot of it is refined into oils and sugar that is then fed to cows (which also get a hefty subsidy.)⠀⠀⠀⠀⠀⠀⠀⠀⠀
5% of the planted landmass in the United States is dedicated to growing vegetables, which is perhaps one reason why they're relatively so expensive! 90% of Americans do not consume enough of them, according to the CDC, and may explain why the same proportion is deficient in at least one vitamin or mineral.⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you consider the research showing how one large daily salad (something I'm an advocate for and talk about in my book Genius Foods) might actually prevent brain aging, it becomes evident that society seems to want youthful, high performance brains to be a privilege of the upper class. Maybe that’s it’s way of maintaining the status quo. But I think we can change that. What say you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
18 135511 hours ago
Hoy me ha dado tiempo de sobra a preparar todo teniendo en cuenta que habré dormido unas dos horas gracias a una tos que sólo me da por la noche. Total, que al final he dormido en posición sentada 😐 Penurias aparte, desde las 5,30h he preparado cositas como estas:
. ⏺️ Pollo con tallabacines, patatas y zanahorias mini
⏺️Pollo con alcachofas y patatas
⏺️Arroz basmati con solomillo de cerdo y espinacas con pimentón
⏺️Guisantes con pollo, maíz y macarrones
⏺️Preparado para ensalada de pepino y tomate + ternera blanca, quinoa y spaguettis integrales (luego separo todo, mañana veis el resultado 😊)
⏺️Brócoli a la plancha
⏺️Ensalada de pasta con aceitunas negras, taquitos de pavo y surimi
⏺️Puré de patatas (sólo patata y un chorrito de nada de leche)
⏺️Gambas con espárragos trigueros listos para hacer a la plancha
⏺️Revuelto de quinoa con al alcachofas y cebolla al curry
⏺️Calabacín a la plancha
Y aparte he dejado un montón de cosas preparadas para llevar a la oficina, he cocido huevos, he hecho desayunos... En fin, algo bueno habrá que sacarle a no pagar ni ojo 😅
💡 Lo que consuma hasta el jueves no lo congelo pero por ejemplo el brócoli, la quinoa, espárragos y demás que son para viernes y siguientes lo congelo. De puré me han salido dos tuppers así que dependiendo es posible que congele también uno o dos de ellos. .
Qué paséis buen domingo #fitfam! 👏 .
33 7449 hours ago
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