Sweat_Fit

So you’ve finally run out of turkey for sandwiches, the reruns of Home Alone are finished, along with those family-sized celebration chocolate boxes🍬📦🍬🤗
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It can be So easy to feel “bad” or “guilty” for some over indulgence during the holiday season (aka the whole month of December😅)..
BUT ✋🏻
Don’t feel bad..
•Did you have a Great Time? Probably Yes.
•Did you Enjoy that white-Alaska-choc-log-strawberry-meringue? Probably Yes.
•Did you spend some great time with loved ones& make some new memories💘? Probably Yes.
•Did you Relax? Probably Yes.
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Actually, the holidays can be a great opportunity for us to relax and refuel. A chance for us to get some well deserved rest & renew our energy going into the New Year.
Feeling guilty, is counterproductive.
The best thing we can do is draw a line✒️____ move forwards & not be so hard in ourselves💓
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🥗 PROTEIN BOWLS 🥗 500 CALORIES each!⠀*Swipe for Shrimp, Chicken, Beef, Salmon or Cheese! Recipes below👩🏻‍🍳:)
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🌟 All dishes approximately 500 CALORIES
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Which is your favourite Protein?
thanks for the easy meal ideas or
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🍤 CAJUN SHRIMP 🍤
Sauté 1 lb shrimp with 1 tbs paprika, 1 tsp Cajun and 1 tbs Olive Oil. Salad bowl ingredients are Romaine lettuce, corn, tomatoes + avocado. Dressing: Olive oil, lemons, salt and pepper.
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🍗 CAJUN CHICKEN 🍗
Chicken breast marinated with Cajun, paprika and EVOO then sear until your liking! In bowl add Quinoa, corn, tomatoes + avocado mix with salt, pepper, oil and 🍋 Garnish with pepper and cilantro.
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🧀 Mozzarella and Avocado 🧀
What you need: Mozzarella Pearls, avocado and tomatoes with balsamic vinegar, fresh basil 🌿, oil, s+p.
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🥩 Garlic Sirloin Steak 🥩
1 lb Baby Yellow potatoes, tomatoes + sugar snaps cooked with oil, Italian herbs, garlic powder, s+p. Steak marinated in oil, 2 garlic cloves minced, 2 tbs balsamic vinegar, s+p. Garnish with Parsley. Enjoy!
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🍣 Salmon 🍣
Season with EVOO, garlic powder, raw honey🍯
Eggs, sautéed spinach and 🥑
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Which is your favourite protein?

Weight Loss Vs. Weight Gain Meals
*Swipe to see all Five ideas + below for full details!💫🍱🍱💫
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💪Depending on what diet protocol you follow, please adjust the recipes as desired💪
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1️⃣Buffalo Chicken Quinoa Bowls
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WEIGHT LOSS➖
348 CALORIES
•water added to quinoa to cook
•extra vegetables for volume
•celery,carrots +peppers= some lowest calorie vegetables
•vinegar sauce low calorie adds lots of flavour
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WEIGHT GAIN➕
677 CALORIES
•2x more the quinoa
•2x more chicken
•butter added to chicken to cook
•oil added to quinoa to cook
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2️⃣Deconstructed Cheeseburger Bowls
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WEIGHT LOSS➖
425 CALORIES
•less meat
•half potatoes
•ground turkey instead of beef
•more sprouts add volume without many calories
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WEIGHT GAIN➕
801 CALORIES
•double potatoes and meat
•brussels cooked in more oil or fried
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3️⃣Shredded Pork and Roasted Sweet Potatoes
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WEIGHT LOSS➖
381 CALORIES
•roasted sweet potatoes with 1kcal spray
•steamed vegetables
•try pulled chicken instead of pork
•🍠less starchy vegetables
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WEIGHT GAIN➕
708 CALORIES
•fried vegetables
•more sauce as calorie dense
•more starchy veggies
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4️⃣ Chicken Lettuce Wraps
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WEIGHT LOSS➖
405 CALORIES
•less Peanut Butter sauce or powdered peanut butter
•roasted chicken without oil
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WEIGHT GAIN➕
631 CALORIES
•double the sauce
•higher protein
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5️⃣ Chicken Burrito Bowls
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WEIGHT LOSS➖
411 CALORIES
•Same foods in both meals just different amounts
•less rice: please don’t associate this with meaning that rice makes you gain weight! Rice is perfectly fine to eat in a balanced diet and you could still include it in the weight loss portion but perhaps you would cut back on something else. It’s eating in calories that lead to weight gain, not the specific foods you choose!
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WEIGHT GAIN➕
809 CALORIES
•more guacamole
•more rice and less vegetables
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FIVE Healthy Vegan Dessert Recipes!☀️🍦🤩 *Swipe for all 5 easy + delicious ideas!:) What’s your favourite 1-5?💕
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It’s finally summer time 😎☀️ So these 4-ingredients-or-less ideas are great additions to your recipe list :) All vegan treats by are perfect next time you fancy something sweet for a snack, breakfast or dessert!
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🍉WATERMELON SORBET🍉
⠀⠀300 CALORIES
Deseed & freeze your watermelon slices. Then blend with your reduced fat coconut cream and lime!
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🍪OREO SMOOTHIE🍪
⠀⠀350 CALORIES
A healthier recreation of an Oreo Milkshake that is dairy free and the perfect indulgence for a hot summer day✔️Simply add all ingredients to a blender until you achieve smoothie Oreo packed goodness💫
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🍩VEGAN FUDGE🍩
⠀⠀80 CALORIES
This makes 20 pieces. Simply microwave ingredients until they are combined, then smooth into a pan lined with wax paper. Freeze until firm and enjoy!
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🥞BANANA PANCAKES🥞
⠀⠀300 CALORIES
2 servings. Three ingredients and a blender are all your need for these delicious vegan pancakes!
These pancakes are Vegan, Gluten Free, Healthy, Customisable (adjust toppings|spices) and Fast!
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🍫RAW BROWNIES🍫
⠀⠀150 CALORIES
Recipe makes 20. Just mix in the food processor. Press into a pan and throw in the refrigerator or enjoy immediately! Perfect for a dessert or a pre-workout snack. ⠀
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💕Which dish is your favourite! 1-5? Comment below!
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OLD ME versus NEW ME ❤️ Some great hacks / tips for the kitchen, not only saving energy, resources, time and promoting good health but also making a small difference to our environment.
Now, I’ve recently implemented a few on this slideshow. In particular the reusable cotton filter and can honestly say it is great.
I think the lemon in dishwasher or in the sink on soak is a great easy idea
But, the best one is...
organising your vegetable fridge box, in a way which is organised with the use by date, similar to how supermarkets work, with the most perishable at the front is key 🔑
Making sure, that when you purchase new produce that it goes at the back of the vegetable fridge box too.
That way, you will not have rotten, depressed vegetables or fruit hidden away with a layer of mold attached.
Also works with meat 🥩 and everything else in the fridge or cupboards.
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Control what you can control first. Which typically often lies with the most fundamental things which we take for granted, right in front of us.
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Thanks reducewastenow and for the post!
Tag someone who’s trying to reduce waste!🌱♻️🌱

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Here’s 5 delicious yet healthy Dessert ideas!😍🍪 *Swipe to see all! 1-5 which is your favourite?!🍌🍧🍪🥞🍓
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🍌🍪🍌Banana Chocolate Chip Muffins
= 100 CALORIES EACH
Put all the ingredients minus chocolate chips in blender and pour in muffin tin. Top with a few chocolate chips. Bake 400F 8 minutes.
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🥞🍓🥞Crêpes
= 127 CALORIES
Mix flour, milk, water, butter + 1 egg until smooth. Pour 1/4 cups batter in pan and cover the bottom. Flip to cook the other side. Mix protein + stevia into yogurt + stir. Spread on crêpe, fill with strawberries + fold.
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🍫🍪🍫Double Chocolate Chewy Cookies
= 27 CALORIES EACH
Preheat oven 350F. Just mash beans then mix with apple sauce, egg, stevia, vanilla. In a different bowl mix flour, cocoa powder, baking soda + salt. Slowly together + half the chocolate chips. Spray baking sheet with oil. Use cookie scoop to create balls of dough + top with remaining chips. Bake 8-9 minutes.
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🍧🍓🍧Protein Strawberry Shortcakes
= 110 CALORIES EACH
Preheat oven 325F. Mix together protein powder, coconut flour, stevia + baking soda. Melt the coconut oil, beat egg. Mix egg, milk + coconut oil together. Stir until dough. Line a baking sheet + spray with oil. Separate dough in 6. Bake 10 minutes. Cut half + top whip cream+strawberries.
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🥜🍓🥜Peanut Butter + Jelly Casein Waffle
= 198 CALORIES
Just beat 1 egg white until foamy + mix in 1/4 cup of water + 1 scoop of protein powder. Place in waffle iron until cooked. I used powdered PB on the waffle. The jelly, heat raspberries on stove. Add in 1 tsp maple syrup + mix. Allow thicken while the waffle cooks.
Which one is your favourite dessert idea?

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🧀Cheesy snack 1 vs. Cheesy snack 2🧀
400 calories each but take a look at these questions..
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1️⃣Which option would best satisfy your hunger 1(Top) or 2(Bottom)?
2️⃣Which would be the better option to get more nutrients?
3️⃣Which option would you be more likely to over consume?
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🧀Cheesy Snack 1
• 3 wholewheat crackers
• 1 ounce cheese
• 1 banana
• laughing cow cheese
• tomatoes
• hummus
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OR ⠀
🧀Cheesy Snack 2
• Cheddar Pringles
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So which would you choose?....A little or a lot 💭
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Although it’s clear to see that in this post, I am suggesting that the first option would potentially fit someone’s daily nutritional requirements “better” than the Pringles.. and leave you feeling satisfied for longer.. This is not to say that any choice is better.
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Both options could happily fit within a healthy lifestyle🏃🏻‍♀️🏃‍♂️
If for example, 80% of the time you are going with foods with some nutritional value, then some Pringles on the weekend may be😏good for the soul❤️
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It’s just about making smart choices (most of the time!)🤩
Hope you’re having a great week!
Francesca xox


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🍝🧀👨‍🍳 Which pasta dish option would you pick!?…1,2,3,4 or 5? ...These can all be dairy and gluten free by using plant based pasta such as lentil, brown rice or chickpea and using plant based cheese as well. Most of these are both gluten and dairy free.
1️⃣ Broccoli chicken alfredo
2️⃣ Cauliflower mac and cheese with broccoli
3️⃣ Creamy alfredo pasta with greek yogurt
4️⃣ Broccoli alfredo with noddles
5️⃣ Brown rice pasta with Tahini and Mac n cheese sauce
Love all these yummy ideas!
Credit
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IS A CALORIE A CALORIE? ⠀
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Yes, if 1600 calories is an appropriate target for your weight loss goal, then sticking to either of these diets would bring results. ⚖️ ⠀
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However foods offer us more than just calories. Traditionally ‘healthy foods’ tend to be advantageous for weight loss because they are more voluminous per kcal, more filling and more micro dense. All of this creates a healthier, less hungry environment, which makes sticking to the diet more possible. 🥕 ⠀
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Trying to eat 1600kcal of processed foods will likely result in far less filling, less voluminous food and poor micro density. Feeling sluggish and very hungry is not a great way to go about losing weight and will almost certainly lead to overconsumption or going off track. 🍪 ⠀
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FINDING YOUR ⠀
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Both diets above have draw backs, there should always be an element of balance. Depriving yourself of all the foods you like and force feeding kale is a good way to get sick of dieting and give up entirely. If we understand that a calorie deficit is the physiological mechanism of weight loss, we can start to look at the practical methods that best help YOU achieve this: ⠀
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Filling foods ✅
High ✅
Fruit and veg ✅
Oily fish/fats ✅
Foods you enjoy ✅
A way of eating you can sustain ✅ ⠀
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This may mean swapping in a 250kcal chocolate bar in place of yogurt and In the context of a micro dense, high protein, calorie matched diet, this swap will have zero affect on your weight loss goal, other than that you may be slightly hungrier - but slightly happier! Choose the diet that helps you maintain a for the length of time required to lose weight, happily and healthily.
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🍉🍫🍏🥗🥘🍛🍲🍕🍗🍔🥒🍋

Fresh Pomegranate Salsa 🥰🌱🍅💃⠀
100 Calories salad

Here's a different salad recipe for you to try out!⠀
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Fruit in salad is such a great and fresh combination!⠀
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Pomegranate adds a sweet and crisp crunch - Pile it on your grilled chicken or fish for a delicious and healthy meal!⠀
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• makes 4 servings⠀
• 100 calories per serving⠀
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• Ingredients:⠀
1 seeds of large ⠀
2 large seeded and chopped⠀
1 small red diced⠀
2 seeded jalapeños, finely diced⠀

• juice of one fresh squeezed lime⠀
• sea salt and ground pepper, to taste⠀
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• Instructions:⠀
Add all ingredients to a medium/large serving bowl and toss gently until well combined.⠀
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Refrigerate for at least 1 hour before serving.⠀
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Enjoy! ❤🥰🥗⠀

🔥400 CALORIES IN YOUR STOMACH🔥
Read below for details on the topic!👇👇⁣
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TAG A FRIEND WHO NEEDS TO SEE THIS! 💪🏼
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Here’s a rough estimate of what 400 calories look like for these 3 different types of food. We’re now gonna talk about caloric density.
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When you’re dieting, the best way to overcome the struggles of being hungry all the time is to eat foods, which have high volume with low calories. Vegetables are great in the sense that you can literally stuff yourself, and you would’ve only eaten 400 calories. Whereas if you’d stuff yourself with beef or something higher in fat, you’d definitely break the 1000 calorie benchmark. All oil types are sure calorie dense, so make sure to be careful with the amount of oil you consume.
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When bulking however, you want to make sure you eat caloric dense meals, which will help you reach your daily caloric goal. Peanut butter or just nuts and grains are caloric dense and packed with great health properties.