Heavy on the veggies! 😍 enjoyed lots of meals out being away the past few days so went back to a pretty clean prep to start the week. find it's a lot quicker to just prep a couple different protein options with a lot of vegetables 👌 kept most of the veggies raw but did steam the asparagus and sauteed the zucchini. i do have carbs for when i want them but nothing needing to be prepped in advance (rye bread, sweet potato fries, cereal, protein bars + fruit) 🍌 also have cashews & almonds (healthy fats) to grab for snacks!
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. 📸 all credits to respective owner(s) // @jadeparker 😍
Happy monday friends!! rain on a monday definitely doesn’t make waking up any easier! however, the rain didn’t stop me from getting my b**t up and to the gym!!✨i’ve said it before that killing your monday’s is such a good way to set you up for a great week! finished my day with my favorite meal🧡
deats: grilled rosemary salmon, spicy sweet potatoes, roasted broccoli and delicata squash!
16 hours ago
Overnight oats recipe 🙋🏻♂️
bulking? losing fat? i’ve got you covered with both of them! ⠀
fat loss 🔥
this recipe uses almond milk instead of regular dairy milk because it’s much lower calorie! because losing f*t requires you to be in a calorie deficit, this will be the major🔑 ⠀
muscle gain 💪
this recipe contains more oats, more peanut butter, more milk and overall more calorie goodness 👅 this is because muscle is gained more efficiently when your body is in a calorie surplus. ⠀
recipe instructions ✍️
add all ingredients to a mason jar or container, mix it and lock the jar/container with the lid 👏 ⠀
leave it in your refrigerator overnight for 7-9 hours and simply enjoy when you wake up 🤩 enjoy hot or cold! ⠀
credit: @lewfitness ⠀ .
follow @naturesherbalist for more workout & health tips
📸 all credits to respective owner(s) // @lewfitness 😍
Whats an ingredient you want to try out?
happy monday! it’s my first time ever using couscous in my dishes (considering i’m middle-eastern, that’s still a surprise to me 😂). but overall, i love it and how there’s also many health and nutritional benefits to it! now i want to explore more with this ingredient and see what else i can creat. i feel like that’s how i am with every single ingredient i discover 🙆🏻♀️😅
couscous veggie bowl
✖️1/2 cup couscous
✖️1 sweet potato (small cubes)
✖️1/2 red onion
✖️2 cloves of garlic
✖️2-3 leaves if kale
✖️1/4 cup cilantro
✖️1/4-1/3 cup cashews
✖️2 tbs red wine vinegar
✖️1/2 tsp coriander
✖️1/4 @suncorefoods rose salt
✖️1/4 black pepper
1. boil couscous with salt and 1/4 tsp olive oil (5 minutes)
2. sauté sweet potato with coconut oil until almost cooked (5 minutes)
3. add in the onion, garlic, and sauce. continue to sauté for 1-2 minutes
4. add in cashews, kale, and cilantro. continue to sauté for 1-2 minutes
5. mix the sauce and veggie mixture with the couscous
22 hours ago
Sunday stack 😍🙌🏼🥞🍎although i’m still anxiously waiting for the miami leaves to change color i just had to get into the fall spirit with a delish stack of honey crisp apple cinnamon paleo pancakes 🤗🍁🥞 happy sunday everyone! 💛
. @bobsredmill paleo pancakes topped with sautéed organic honey crisp apple (sauté a diced honey crisp apple on a pan with a little coconut oil, cinnamon, and monk fruit or coconut sugar), layer a little @siggisdairy yogurt for a creamy whipped cream like texture, @maranathanutbutters caramel almond butter 🤤+ @oatmygoodness vintage granola + monk fruit maple syrup ✨
2 days ago
Who wants a big bowl of pasta fagioli?! i partnered up with @rightfoods to bring you this delicious, healthy comfort food. this soup is so easy to make and will be sure to make your belly happy. get the recipe in the link in my bio or on my blog (http://plantifullybasedblog.com)
it should be no secret by now that i love @rightfoods but just incase you are new here they make healthy, vegan, affordable, sustainably packed food for on the go! so i highly encourage you to try their stuff, they have vegan ramen 😍 hope you all had a good day sending my love ❤️
Carrrrrot cakeee !! 🥕🐇algunos dirán: vegetales en una preparación dulce? 🧐 obvio! hay un montón del opciones y se las voy a mostrar! comencemos por la zanahoria 👉🏻🥕❤️
carrot cake (en formato budín, porque me resultan más práctico)
- 135gr zanahoria (yo use una grande - la rallé y luego procesé. pueden no procesarla.)
- 80gr de avena (yo la procesé, pero pueden no hacerlo o utilizar salvado de avena)
- 37gr de harina de lino (1/4 taza)
- 20 gr de coco rallado (1/4 taza aprox)
- 1 cdita de bicarbonato de sodio
- 10gr de semillas de chia (4 cditas)
- 2 huevos
- 1 cda de stevia
- 1 naranja chica o mediana (jugo + ralladura - de jugo me salió: 36ml)
- 1 chorrito de esencia de vainilla
- agua c/n
procesan la avena y la zanahora rallada (paso opciones). incorporar todos los ingredientes y mezclar bien hasta tener una pasta uniforme. si la ven muy seca, agregar un poquito de agua hasta que sea más moldeable - pero que no quede líquida! recuerden que debe ser una pasta.
volcar en budinera y decorar con coco rallado y nueces. hornear por 30min a horno medio-bajo.
The first fall veggie and sausage sheet pan bake of the season is giving me life! it’s funny: all of a sudden in looking at my data, i realized i definitely hit a plateau the last 30 days or so. i hadn’t really realized it, and for the record: it’s not necessarily a bad thing. but this week i’m focusing on going back to basics and spending more time in my kitchen meal prepping. this tray was full of rainbow carrots, brussels, sweet potatoes, broccoli, apple sausage, onion, and a metric s**t ton of garlic. what are your favorite veggies to roast this season?
You can definitely lose weight while having burgers, pizza or whatever that makes you happy.
guys weight loss doesn't depends on the kind of food you have. weight loss depends on the amount of calories that you have. you can have pizzas all day and still can lose weight if you are in a caloric deficit. caloric deficit is what matters for weight loss and not the types of food. it's basically simple thermodynamic of calories in and calories out.
then why does all the fitness gurus say that you have to eat salads to lose weight?
this is because people tend to overeat junk foods and in general these junk foods are very high in calories and less in micronutrients. while salads are less in calories and high in micronutrients.
for any f*t loss the basic protocol should be-
🌟 calculate your maintenance calories by using any calculator found in internet.(though it's not accurate in most of the cases but still it's a good way to know your rough maintenance calories.). you can check a youtube video by @shreyaskamathfit
on how to calculate your maintenance calories.
🌟 your daily caloric intake should be 200-300 calories less than your maintenance calories.
🌟 continue your diet for 2 weeks. if you see a loss of 2-3kgs of weight after 2weeks of dieting, then continue with the same amount of calories.
🌟 if you find that you have lost 1kg or less then probably you are not in a caloric deficit.
🌟 most of the people subconsciously have more calories which they don't count (for example having different kind of sauces in their salad)
so guys remember one thing if you want to get lean, you have to be at a caloric deficit.
nothing else matter.
pro tip- if you want to stay healthy and also get lean then i'll recommend you to have enough micronutrients through food.(thus skip the burger and have the salad 😉)
a lean person is not always a healthy person.