Follow @bodysmartfitness for the best fitness tips!
Here are Five 2000 Calorie Meal Plan ideas✨🍱✨ *Swipe to see all! Calories + recipes below :) x x
Some meals are repeated across the days. There is a lot of variety, but it can too be helpful towards your goals to find recipes you like and #mealprep
The more you prepare them, the more familiar of their calories | macros you become🤗 This can help you stay motivated + accountable.
💙DAY1️⃣ = 2178 Calories
BREAKFAST 1 - 🍳 ,🧀, 1/2🥑, 🥒,🍅+🍓
BREAKFAST 2 - protein oatmeal, chia seeds,🍓,🍌+pb
SNACK 1 - protein muffin+fruit
LUNCH - 🍣 salmon cream cheese 🥑rolls
SNACK 2 - cottage cheese,🍓+cashews.
DINNER - whole wheat tortilla,🧀, spinach, 🍅, 🥑, grilled 🦃⠀
💙DAY2️⃣ = 2214 Calories
BREAKFAST - protein🥞, cashews, yoghurt+🍓
SNACK 1 - protein smoothie+cashews
LUNCH - Chipotle bowl, 🍚 ,🥩 ,🥑+salsa🥒,🍅, parsley
SNACK 2 - protein cookie
DINNER - 🥚🥚, whole wheat bread, butter+🍅
DESSERT - Ben&Jerry's Topped Strawberry😍🤤
💙DAY3️⃣ = 2146 Calories
BREAKFAST 1 - bulletproof coffee ☕️
BREAKFAST 2 - egg muffins, chorizo, 🥦, 🥒, 🍄+cheddar 🧀
POST WORKOUT MEAL - oatmeal,🍓 , 🍌, nuts+protein bar.
LUNCH - Buffalo 🍗, 🍚, asparagus+🍅
SNACK - chocolate protein 🍪
DINNER - 🍚 , turkey meatballs, basil 🌿, sriracha,🥫+beans.
💙DAY4️⃣ = 2243 Calories
BREAKFAST - chia oatmeal, 🍌,🍓+ pb
SNACK 1 - protein shake
LUNCH - 🍠 lasagna,🍗 , 🥦, 🍄,🥫, mozzarella+cottage 🧀
SNACK 2 - tortilla,🧀,🥑,🍗,🍅
DINNER - 🍣😍
SNACK - bread,🥚,🥑,🥒+spinach
💙DAY5️⃣ = 1901 Calories
BREAKFAST 1 - high fat high protein -🥚🥚, 🥑, 🥓,🍅+🥒
BREAKFAST 2 - oatmeal, chia seeds, 🥜, 🌰, 🍒+figs.
LUNCH 1 - chicken meatballs, 🍚, 🍅+beans.
LUNCH - same as Lunch 1 :)
DINNER - brown rice cakes, 🐟, 🥑, 🍅, chilli+🌻seeds
NIGHT SNACK - 🥛vanilla shake
Which Meal Plan is your favourite.. Day 1-5?
Created by @nessasphere and @caloriefixes
Happy Thursday ❤️ Francesca xox
8 hours ago
Follow @corylrodriguez for the best health and nutrition info!
Lunch and breakfast inspiration💚 Pick your favorite.
That's how my lunch sometimes look: more carbs if I workout, and less in the rest days. How about you? #lowcarb team on a daily basis or not? .
CRISPY🤩SALMON 6 Ways! If you Lovee Salmon too, *Swipe for Six new Salmon Dinner Ideas🍣💫:)
🤩 Which is your favourite 1, 2, 3, 4, 5 or 6?!
1️⃣ 🥑 AVOCADO
Crispy Salmon with,
- roasted tomatoes
- roasted brussels tossed in garlic + coconut oil
- gnocchi tossed in olive oil + baked
2️⃣ 🍝 PASTA
Seared Salmon with,
- gluten free pasta
- cashew butter dairy free sauce
- sautéed mushrooms in coconut oil
- sautéed garlic asparagus
- zaatar seasoning + lemon
3️⃣ 🥔 POTATOES
Glazed Salmon with,
Glaze=1 apricot, mustard + coconut oil
- crunchy green beans cooked in garlic + oil
- sprinkled with crackers for crunch
- boiled mini potatoes brushed with oil, lemon, parsley, s+p
4️⃣ 🥥 COCONUT SOUP
Crispy Salmon Coconut Noodle soup
1/2 cup coconut cream, 1 1/4 cups water, 2 tsp turmeric, 1.5 tsp ginger, 1 tsp garlic powder, 1/2 tsp salt
boil all then reduce. Add rice and noodles and cook. Top with avocado, salmon, tomatoes, kale chips, mushrooms, cilantro, cabbage + scallions.
5️⃣ 🥒 SALAD
Sesame Asian Salmon with,
- cucumber salad
drizzled with lemon, sesame + mustard seeds
6️⃣ 🍲 CHICKPEAS
Crispy Salmon with,
- roasted tomato
- chickpeas tossed in oil, almond flour, salt + chili powder
baked on 400 15 minutes.
🤩So much yum! 🍽 Which is your fave 1-6?!
Thanks @starinfinitefood for the pictures.
I think Number 1 is my fave!🙈✨
💚 Follow @calories.hub for more xox
7 hours ago
Most people wonder why green, red, orange, and yellow bell peppers don't cost the same in grocery stores. The various colors don't taste the same, and neither do they have the same nutritional value. 😊 .
All these peppers come from the same plant. However, there are two major factors that determine why they come in different colors. .
✅ Time of harvesting
✅ Degree of ripening
They all start out green and change colors as they mature. The green pepper changes to yellow or orange before reaching its most ripened color of red. .
Each bell pepper type contains nearly similar nutrition qualities; however, they do differ in their quantities of vitamin C. Yellow is in between ripeness of the green and red variety but contains the most vitamin C per 100 grams. The same quantity of yellow peppers contains 306% of the daily recommendation of vitamin C, whereas the red pepper comes in second with 213%. Lastly, the green pepper contains 134%. An adequate intake of vitamin C can help the body create and maintain collagen as well as help the body develop resistance to infectious compounds.
The vibrant red bell pepper contains the most vitamin A with 63% of the daily recommendation, followed by the green with 7%; the yellow contains about 4%. Vitamin A, along with other antioxidant compounds, can help protect the retina from damage caused by blue light and delay or prevent cell damage. For extra brain power, individuals should try red bell peppers. They contain more folate and potassium than the other types. .
Red is the most expensive and green is the cheapest because they are not yet ripe. Depending on what the culinary requirement is, red and yellow peppers appear to be the best choices for nutritional reasons.
...FOLLOW @beabos.care 👈(healthbalancetips) for the best daily workout & health tips 💪
4 hours ago
Vegan Stuffed Potato Cakes 🤤 Created by the one and only, uber talented @elavegan 🙌💛 ::
Shared Via @GlowingPlants ✨🌿 #GlowingPlants ::
Recipe: 8 Servings 👇
1 kg potatoes⠀
80 g white rice flour (1/2 cup)⠀
40 g cornstarch or tapioca flour (1/3 cup)⠀
salt, pepper, nutmeg (to taste)⠀
250 g mushrooms, sliced (about 3 cups)⠀
1/2 of a zucchini, diced⠀
1 onion, chopped⠀
1 bell pepper, diced⠀
2 cloves of garlic, minced⠀
salt & pepper to taste⠀
spice mix: 1 tsp Italian spice blend, 1 tsp onion powder, 1 tsp garlic powder, 1/2 tsp cumin, 1/4 red pepper flakes⠀
oil for frying⠀
vegan cheese to taste⠀
Peel potatoes, cut into small pieces and cook in salted water for about 20 minutes.⠀
Season with salt, pepper, and nutmeg and mash them with a potato masher. (@elavegan suggest to not use a food processor, otherwise, the mashed potatoes will be sticky).⠀
Allow the mashed potatoes to cool (in the meantime you can prepare the filling), then add flour and cornstarch and mix well with a spoon or your hands.⠀
Chop the veggies, fry the onion in a pan with a little bit oil for about 3-4 minutes, add the mushrooms, garlic, and also the diced peppers and the zucchini. Sauté everything for a couple of minutes, season with salt, pepper, and the spice mix.⠀
Split the dough into 8 parts (about 1/2 cup or 120 g each). Form into balls, make a well in the middle and add about one and a half tablespoons of the filling. You can also add some vegan cheese in addition. Carefully "seal" the balls with a little bit more dough and flatten them slightly to make them look like thick pancakes.⠀
Heat approximately 2 tablespoons of oil in a pan and fry the potato cakes at medium heat until golden brown on both sides. They will be crunchy on the outside and soft on the inside. If you want them to be slightly more crunchy, you can bake them additionally for about 20 minutes at 375 degrees Fahrenheit in the oven.
8 hours ago
HOLY GUACAMOLY! 😱🥑 Avo fam! Our new downtown location is now OPEN and ready to serve avocados till late at night 💃👏🏻 Who are we seeing there?! 🙌🏻
ADDRESS: Keizersgracht 449, just in case you haven't found us yet.. 😜
7 hours ago
These “What I Eat in a Day” mealplans are all 1600-1800 calories🍽 *Swipe to see all Five ideas!🍱💫
All plans packed with nutritious + delicious food🍏 :)
Hope they give you some inspiration for meal planning xxx Any questions just ask below!🙋🏻♀️💕
1️⃣ 🍴MEAL PLAN
- 1700 calories
Breakfast: 1 egg 🍳, PB+Jam toast + 🍇
Snack: Nuts + 🥑
Lunch: Veggie burger, 🥗 + home cooked fries
Snack: Celery stalks + 🌶
Dinner: Salmon🤩with lightly roasted veggies
Dessert: mini cookies 🍪🍪 + 🍌
2️⃣ 🍴MEAL PLAN
- 1800 calories
Breakfast: 🍞PB + homemade🍓 jam + 🍌
Snack:🍿 + half 🥑
Lunch: boiled🥚🥚+ 🥗 asparagus + 🧀doodles
Snack: walnuts + half 🥑
Dinner: salmon🐟💕for 2 + zucchini + 🥔tater tots
Dessert: 🍇 + mini chocolate cookies 🍪🥰
3️⃣ 🍴MEAL PLAN
- 1800 calories
Breakfast: perfectly boiled egg😍 with a ricecake, 🥑 and 🍌
Lunch: Sweet crispy 🍠waffles, spinach 🍳🥑 + turnip
Snack: Red pepper + 🍿
Dinner: Grilled salmon, beans with 🧀 + roast brussels
Dessert: grapes with nuts
4️⃣ 🍴MEAL PLAN
- 1600 calories
Breakfast: muffin mug + 🍎
Snack: nuts 🥰
Lunch: Salmon for 2, 🧀 veggies + crinkled chips
Snack: homemade guacamole + GF free nachos
Dinner: 🥑 + veggies
Dessert: protein bar 🍫 + 🍊
5️⃣ 🍴MEAL PLAN
- 1600 calories
Breakfast: boiled 🥚 + 🍇
Snack: mixed nuts
Lunch: courgetti parmesan 🧀, 🍳, 🥗, 🥑+ crackers
Snack: Celery + 🌶
Dinner: Salmon, roasted veggies and potatoes
Dessert: 🍎 + homemade sweet🍿🤓
Pictures by @confessionofadietitian
Hope you’re having a great week guys :)
Which Meal Plan is your favourite?!
❤️ Francesca xox
7 hours ago
‼️NEW RECIPE‼️ Yaaas sheet pan meals are back and this one is definitely a keeper! Honey Balsamic Chicken & Veggies made with just a few simple ingredients in under 30 minutes 🙌🏼 Great for #mealprep too!
Click the link in my profile for this recipe!
Pessoas que possuem Síndrome do Intestino Irritável (ISS/IBS) podem consumir cafeína?? 🤔 ⠀⠀
Vamos lá: ⠀⠀
A cafeína aumenta a atividade motora do colón e pode levar a um efeito laxativo em
pessoas suscetíveis, principalmente as que possuem IBS-D (Síndrome do Intestino Irritável - padrão diarreico). ⠀⠀
No entanto, a avaliação deve ser individual, pois há pessoas com IBS-C (padrão constipação) que relatam melhora na função intestinal e que parecem ser favorecidas com o consumo de cafeína. ⠀⠀
As recomendações quanto a ingestão de cafeína, de acordo com as diretrizes alimentares e literatura cientifica, é de que deve haver uma avaliação individual nas pessoas com SII (IBS), de acordo com os sintomas, e que a ingestão deve ser de no máximo 400mg/dia (que é o limite seguro até para pessoas que não possuem SII/IBS). ⠀⠀
Importante lembrar que as fontes de cafeína incluem: café, chás, bebidas energéticas, refrigerantes, chocolates e alguns analgésicos de venda livre (só olhar na caixa!) ⠀⠀
Você tem Síndrome do Intestino Irritável (SII/IBS)? A Nutrição pode te ajudar! Conhece algum amigo que tem? Marca ele aqui! 😉
📸: Capuccino funcional com leite de amêndoas, cacau e canela. ⠀⠀
📍 Informações divulgadas na internet nunca substituem uma consulta com um profissional especializado.
🔹Nutricionista Candyce Dourado | CRN6 23015 ⠀⠀
#IBS #cafeina#modulacaointestinal#alimentacaosaudavel#candycedouradonutri #educaçãonutricional #healthyeating#healthychoices
38 seconds ago
Bulk orders & wholesale available 📦
It comes with a professional& personal delivery service from me 🦸🏻♀️ if you’d like to meet me in person please order now!! It comes in a 4L container so not available for online/individual orders. Email or DM if interested 📧
39 seconds ago
So thanks to El Pollo Loco I got this perfect sized bowl! This is my lunch today! Iceberg lettuce, half of a chicken breast cut into small bites, tomatoes, half an avocado, a fork full of El Pollo Loco's creamy cilantro dressing(only thing cilantro I'll eat) and lastly a tablespoon of ranch dressing. (No I will never give up ranch)
Best part is I can use the lid to close and put back in fridge if I get full!! #healthyeating#getit#notskippinglegday#gymmotivation#sleevedlife
Need an easy way to jack the heart rate and get your lower body burning? Grab a weight (dumbbell, kettlebell, plate, or wall ball) and try out the Weighted Skater Plyo.
To perform, leap laterally with your right leg. Try to sweep the leg behind without letting it contact the ground.
Then drive hard off of the planted leg and push back the opposite direction to repeat the process on the opposite leg.
AMRAP 5 min:
30 Skater Plyos (15/side)
30 Reverse Crunches
Love these workouts? @paragonperformancetraining are super affordable online workout programs that you can follow from anywhere to help you feel good and look great in 30-60 minutes. Check our link-in-bio for more deets!
Questions? Drop ‘em below! ⬇️⬇️
1 minute ago
Feeling downie, eat a brownie 😋😜. ESPCIALLY when @justbakecause bakes them because they are simply the best!!