Long time since i posted one of these, but ‘skyr’ is still one of my fav protein sources. basically a kinda really thick(thiccc) yoghurt that is really high in protein, and it’s like really popular in scandinavia bc i think it’s originally an icelandic thing🤷♂️ it’s really good, the taste and texture is 💣 and the macros are awesome. very similar to greek yoghurt so u can use that instead 😁
1. 500grams/1pint og vanilla-skyr
2. 2oz of pineapple🍍 & 3oz if strawberries 🍓🍓🍓
3. 20g (2 squares) of @lindt_chocolate 70% chocolate
*for those interested👇*
macros: 10f 50p 45c
13 hours ago
🎉goal weight goal weight !🎉
is this even real? kind of in shock at the moment .. feeling so insanely happy/excited/proud and a million other emotions. nine and a half months, 119 pounds gone! january 1st, my partner and i made a drastic change to our eating habits, we threw out all the junk and dove head first in to to the @21daymealplan.
i started at 294 pounds, 2 months postpartum, with 2 under 2. no magic secret ➡️ clean food, consistent exercise, and focus on my goals. today i am 174.8.
so insanely happy to have stumbled upon @myadventuretofit (tiffany’s) instagram one night while browsing for weight loss inspiration .. and then of course her mealplan @21daymealplan. this plan has changed my life in so many ways .. and brought me so many friendships that i am so grateful for.
the goals don’t stop here 🙌🏾 i am still finishing up a final round of the mealplan (currently on day 5) and i’m excited to see what november brings.
have an amazing week! set some goals and go out and crush them 🙌🏾💪🏾❤️// .
. 📸 all credits to respective owner @jasminelosingit 😍
#healthyfood #foodfuly #healthy#slimmingworld #beforeandafter#weightlossjourney #health #veganfood#plantbased #transformation #salad#eatclean #diet #wholefoods #foodie#cleaneating #nutrition #iifym #protein#vegan #fitnessmotivation #weightloss#fitfam #fitness #fit #exercise #inspiration#dinner #avocado
4 hours ago
- because who doesn’t love pizza?! 😜 want a fun way to get your pizza on while still getting in more veggies? try any of the options in the top row!
my personal favorite is the portobella pizza but all of these are great fun options you can make at home. get crazy with it and add some fun toppings of choice! info below:
bell pepper pizza - 1/2 bell pepper, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese + 2 broccoli florets.
portable pizza - 1/2 portabella mushroom cap, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese, 2 basil leaves, 1 olive cut into slices.
zucchini pizza boats - 1/2 zucchini, 1/4 cup marinara sauce, 2 tbsp mixed cheese, 2 cherry tomatoes.
rice cake pizza - 1 rice cake, 1/4 cup marinara sauce, 2 basil leaves, 2 tbsp mozzarella cheese.
pita pizza - 1 medium pita, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese, 2 basil leaves + 3 cherry tomatoes.
pizza pizza - ordered from the doughroom in culver city haha because sometimes you can treat yo self to a d**n real pizza.
how to cook the veggie pizzas:
1 - preheat oven to 350f.
2 - scoop out the inside of the mushroom, bell pepper or zucchini boat (you can cook the bell pepper or zucchini in oven before adding toppings or add toppings then cook if you don’t need it well done. mushroom you can add the toppings right away & cook)
3 - add 1/4 cup marinara, toppings & cheese
4 - bake in oven for about 10 minutes then enjoy!
you can bake the pita & rice cake in oven or you can microwave xoxo.
credit: @meowmeix .
Protein is not the 🔑
by @jacked.on.plants -
let me start with my beliefs - i've been that guy eating boiled chicken by the shopping trolly load, i've been the guy forcing down dry protein shakes on my lunch break at work and i was that man who looked for lean meats, dairy, fish and eggs to get the best sources of protein.🤦🏻♂️
the general public and i myself believed that if you're gonna build muscle with plants you're already at a disadvantage right? 🤷🏻♂️
opinions are slowly shifting and from my own experience this isn't true.
the 📚american journal of clinical nutrition recently published results of an extensive study that debunks the 'meat builds protein better' myth:
lead author kelsey mangano, phd, assistant professor of nutritional sciences at the university of massachusetts lowell, says the study delivers a message that veggie lovers can celebrate: 'as long as a person is exceeding the recommended daily allowance for protein, no matter the source in their diet, they can improve their muscle health'
which leads me to my second point - the amount of protein needed...?
the daily recommended allowance of protein for the average man is around 56g so why are people posting on forums asking how to get 300 grams of protein into a days worth of eating? -
it's completely unnecessary - worse still, its dangerous, especially if you're getting your proteins via 🥩animal products - too much animal protein has been linked with colon cancers, kidney damage and increased risk of heart disease.
protein is an old school rhetoric that marketers have been banging the drum about for years - any idea what the most profitable bodybuilding supplement on the market is today? -
you guessed it - 💵protein.
they might as well call it bro-tein cus the myths surrounding its importance are verging on bro science.
✳️bottom line: chill on the protein. i recommend getting about 100 grams per day - and if you're hitting the necessary calorie numbers you'll need to hit for bulking and you're eating a balanced plant based whole foods diet with the correct macros, you'll hit your (healthy) protein target without even having to think about it.
ya boy sammy! 💪🏻✌
7 hours ago
Leggo my eggo protein pumpkin spice waffles!
save this post and tag your most #basic 💁🏼♀️💁🏻♂️ friend you’d smash these with and you both will be entered to win a copy of my best selling recipe book! @dms2012 you won the last contest! email me at firstname.lastname@example.org and l’ll hook it up!
✅ macros for waffles no toppings (makes 8 waffles):
400 cals, 56g carbs, 4g fat, 35g protein!
✅ macros with all the toppings:
587 cals, 71g carbs, 11g fat, 51g protein!
30g @pescience gourmet vanilla select protein (“fdl” saves you 15%)
40g all purpose flour (can sub 40g pancake mix of your choice)
10g coconut flour
5g zero cal sweetener of your choice
4g pumpkin spice (add as much as you want!)
2g ground cinnamon
5g baking powder
200g canned pumpkin (i use @libbyspumpkin brand)
50g egg whites
✳️ protein pumpkin icing:
50g canned pure pumpkin (i use libby’s brand)
5g pescience gourmet vanilla select protein
1g coconut flour
15g greek yogurt
2g zero cal sweetener of your choice
2g pumpkin spice
1g ground cinnamon
✳️ protein vanilla icing:
8g pescience gourmet vanilla select protein
2g coconut flour
1g zero cal sweetener of your choice
20g plain non f*t greek yogurt
10-20ml cold water
✳️ other toppings:
8g crushed almonds
8g mini chocolate chips
❇️ directions for protein waffles:
1️⃣ add all your dry ingredients into a bowl and mix to help avoid clumping when mixed with the wet.
2️⃣ add your wet ingredients into a bowl and mix. now combine the dry with the wet and mix until all is combined. now add about 50ml of water to help get a batter like consistency.
3️⃣ preheat you mini waffle makers (i use the dash mini waffle maker) and make up your waffles! i actually have two of them because each one is only $9.99 on amazon!
4️⃣ cook up all your waffle and add them to cooling rack to make sure they don’t get soggy before you eat them!
5️⃣ then add your toppings and enjoy!
👌🏻 meal prep pro tip: you can make these and freeze them! just pop them in the toaster throughout the week!
directions for protein icings in comments below 👇🏻
10 hours ago
Dinner tonight is bbq pistachio crusted wild caught salmon with roasted brussels sprouts and cauliflower gnocchi in a white wine pasture raised butter sauce with garlic, spinach, and red pepper flakes.
for the salmon - coat your piece of salmon with your favorite bbq sauce (i used @woodstockfoods ) and top with chopped @pronutzofficial bbq covered pistachios. bake in a preheated 450 degree oven for 10-15 mins (or until cooked through depending on the thickness and size of your salmon fillet.
for the cauli gnocchi - heat up 1 tbsp @vitalfarms pasture raised butter in a pan over medium high heat. once melted and hot, add in 1 c cauli gnocchi (straight from the freezer), and cook for 7-10 mins until it starts to turn golden. add in 1 chopped clove of garlic and a handful of spinach, and cook for ~2 mins stirring regularly. add in a drizzle of the @fitvine_wine white wine of your choosing (~2 tbsp), and let it all cook for 3-5 mins to burn of the alcohol. add shredded parm and red pepper flakes as desired, and enjoy!
12 hours ago
This creamy lemon chicken is great for a citrusy summer dinner 😍☀️🍋
tag a friend who would love this ♥️
You have 2 choices:
1️⃣ continue to sleep with your dreams.. or...
2️⃣ wake up and chase them”
which will you choose? 🤔‼️
***watch this space*** 🏋🏾♀️
my client @faimokeni ain’t here to play! i’m so excited to see where this journey will take you! 😍 leeeesgooo sis 🙌🏽💪🏽 “know pain, know gainz uce”