Tag: Recipes

Recipe #8: Spicy Chicken Pasta

Posted on July 1, 2019 by

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NUTRITION PER SERVING 308 kcals 27g Carbs 31g Protein 9g Fats INGREDIENTS • 8oz. (225g) penne • 14 oz. (400g) chicken breast, diced • 1 tbsp. coconut oil • 1 cup (250ml) single soy cream • 3 tsp. harissa paste (or more to taste)…

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Recipe #7: Vegetarian Moussaka

Posted on June 24, 2019 by

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NUTRITION PER SERVING 256 kcals 37g Carbs 10g Protein 10g Fats INGREDIENTS 2 aubergines, sliced 1 zucchini, sliced 1 red onion, chopped 2 garlic cloves, sliced 2 potatoes (400g), sliced 1 tbsp. coconut oil 5 oz. (140g) tomato puree 4 tomatoes, chopped 10.5 oz….

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Recipe #6: Chunky Beef Soup

Posted on June 17, 2019 by

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NUTRITION PER SERVING 221 kcals 15g Carbs 20g Protein 9g Fats INGREDIENTS 1.1 lb (500g) 90% lean ground beef 1-1/2 tsp. salt 1 onion, diced 2 celery sticks, chopped 2 medium carrots, peeled, chopped 2 cans (28oz/800g) chopped tomatoes ½ green cabbage, chopped 4…

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Recipe #5: Sweet Potato Spread

Posted on June 10, 2019 by

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NUTRITION PER SERVING 140 kcals 27g Carbs 5g Protein 1g Fats INGREDIENTS 14 oz. (400g) sweet potatoes ½ red chili pepper 5.2 oz. (150g) chickpeas, drained 1 tsp. garam masala PREPARATION Peel the sweet potatoes and cut into ¾ inch (2cm) cubes. Boil in…

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Recipe #4: Warm Salmon & Quinoa Salad

Posted on June 3, 2019 by

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NUTRITION PER SERVING 325 kcals 17g Carbs 28g Protein 26g Fats INGREDIENTS 1 red pepper 1 tbsp. olive oil 4 wild salmon fillets (100g each) 1 tsp. spices for salmon 7 oz. (200g) sugar snaps 1 litre of boiling water 8 oz. (250g) of…

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Recipe #3: Red Kidney Bean & Mackarel Salad

Posted on May 27, 2019 by

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NUTRITION PER SERVING 422 kcals 27g Carbs 20g Protein 27g Fats INGREDIENTS 1 garlic clove, crushed 1/2 lemon, juiced 2 tbsp. olive oil ½ cucumber, sliced 8 radishes, sliced handful parsley, chopped 8.5 oz. (240g) chickpeas, drained 8.5 oz. (240g) kidney beans, drained 3…

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Recipe #2: Spinach, Mushroom & Bacon Quiche

Posted on May 13, 2019 by

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NUTRITION PER SERVING 230 kcals 19g Carbs 8g Protein 14g Fats INGREDIENTS 6.1 oz. (175g) flour 3.5 oz. (100g) butter 1 egg 6 slices smoked bacon 1 leek chopped 8 oz. (225g) mushrooms sliced 6 eggs 1 cup (235ml) unsweetened almond milk 1/8 teaspoon salt 1/4 teaspoon pepper PREPARATION Heat oven to 450F (230C). Make the crust…

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GREAT FAT SOURCES 🥑 - Fats are the highest energy carrying macro having 9 kcal per gram, there are saturated (animal fats), unsaturated (plant and fish fats) and trans fats (artificially in some junk)🍔 - You should aim to eat more unsaturated fats, moderated saturated fats and minimal or no trans fats. They’re broken down in fatty acids and glycerol by lipase enzyme to be easily absorbed as droplets💧 - Fat is part of our lives but should be eaten in balance with all macros 🥗 - There’s been a rise in the keto diet which I don’t know much about but it revolves around ketosis which is a process by which the body consumes energy from fat stored when it doesn’t have enough glucose (from carbs). A pretty interesting concept, anyone know more about it?🤔 • • • #fitnessfam #fitnesstips #fitnesstip #nutritionguide #nutritiontips #nutritiontip #fats #healthyfat #ifitfitsyourmacros #flexiblediet #ketogeniclifestyle #ketogeniclife #ketogenicweightloss #fatlosstips #musclegains #fitnessblog #fitnessbloggers #fitnessastradition
GREAT PROTEIN SOURCES🍗 - Proteins are the main building blocks of muscle and body tissue, they also provide a source of energy having 4 kcal per gram🔥 - Proteins break down into amino acids to be easily absorbed by the cells to make other proteins and macromolecules, done by protease enzymes🕴 - Otherwise if you’re trying to build, repair and define muscle, it is important to have a high protein content in your diet and these are all good options, what is your favourite protein?🥩 • • • #fitnessfam #fitnesstips #nutritionguide #nutritional #nutritiontips #highprotein #caloriesincaloriesout #caloriesburned #countingcalories #caloriesurplus #caloriedeficit #ifitfitsyourmacros #countingmacros #flexibleeating #fitnessblog #fitnessastradition
GREAT CARB SOURCES🥖 - As said in previous post that carbohydrates break down into simple sugars that are absorbed into the bloodstream to be fed into cells. There are two types of carbohydrates being simple and complex carbs🌽 - Simple carbs consisting of fruits, table sugar, syrups etc. these carbs shouldn’t be eaten a lot as carb sources as they break down quickly, while complex carbs are slower to digest than simple carbs, allowing your body to feel fuller for longer, these consist of whole grains, whole wheats, beans, sweat potato etc.☺️ - Most of the examples here are complex carbs, having high carb content too, besides the banana which can vary in sugar content depending on its ripeness and type🍌 - If you’re looking to have high carbs, these are great to add in your diet, @myfitnesspal can assist in finding out the calorie and macro content of each food. What is your favourite carb?🍞 • • • #fitnessfam #fitnessblog #nutritionguide #nutritional #fitnesstip #nutritiontip #carbohydrates #highcarb #macronutrients #gainmuscle #losefat #fitnessjourney #fitnessbloggers #fitnessastradition
MACRONUTRIENTS⬇️ - There are 3 types of macronutrients (macros) which are required in large amounts in the diet and your body for it to carry out its daily functions as they all carry the unit of energy - calories🔥 - 🍞Carbohydrates are the body’s main source of energy as they breakdown into glucose and other sugars which is absorbed by the cells of the body, they provide 4 kcal energy per gram. - 🥚Proteins are the main building blocks of muscles, body tissue and also provide an energy source, providing 4 kcal per gram. They are made up of essential amino acids which breakdown and are absorbed by the cells of the body. - 🥑Fats are the highest energy -carrying macros having 9 kcal per gram, it can be the most efficient energy source if the body were to choose to obtain its energy directly from them first, but sadly, it normally doesn’t. Otherwise, there are essential fatty acids and glycerol that can be found in fats and they absorb some vitamins too. - As you can see, all are so important to the body and in the diet. I’ll be further explaining each macro as the days go by and providing the best options to add to you diet!😁 • • • #fitnessfam #fitnesstips #fitnesstip #nutritionguide #nutritional #nutritiontips #nutritiontip #ifitfitsyourmacros #macronutrients #macronutrition #countingmacros #carbsarelife #proteins #fats #fitnessblog #fitnessastradition
HOW TO EAT LESS CALORIES⬇️ - ☕️Coffee is a natural appetite suppressant meaning it can take away your feeling of hunger for quite awhile, therefore when you’re hungry at work or school and don’t want to use money on high calorie canteen/cafeteria food, it is the safest option to have a cup. - 🍗High protein food/protein (chicken, beef) is very filling, haven’t you noticed that if you eat your meat before anything else on your plate, you feel a lot fuller than if you were to eat the other way around, so start adding more protein to your meals as the can fill you up for a pretty long time before your next meal, even though their calorie content varies. - 🍉🌽Fruits and vegetables are generally very low in calories, therefore if they make up most of your plate or diet even, they will reduce your total calorie intake a whole lot, they may not be as filling but you can eat a lot portions of them throughout the day and still manage a calorie deficit. - 💦 Having a glass of water before and even after every meal, will allow you to feel full and feel satisfied having eaten less and if you were to aim to drink at least 2 litres of water daily, trust that it would reduce your appetite throughout the day. - 🍞High-fiber foods (whole wheat, whole grains) do not break down like other foods, therefore they can keep you feeling fuller for longer throughout the day, making them pretty effective appetite suppressants, even though their calorie content varies like protein. • • • #fitnessfam #fitnesstips #nutritiontips #nutritionguide #caloriesincaloriesout #caloriecounting #caloriedeficit #caloriesburned #caloriesurplus #countingcalories #ifitfitsyourmacros #countingmacros #gainmuscle #losefat #fitnessblog #fitnessastradition
🍔BK NUTRITION GUIDE🍔 - I have never had Burger King in my life before mainly because it’s been too far to access, but after doing this nutrition guide, I am considering buying it sometime soon😛 - All nutritional information is based on if you buy it as is with the sauces and all, except the chicken fries which are only based on the chicken fries alone, the sauce adds on its own fat and calories which almost doubles the values⬆️ - Their website allows the option to change sauces and add-ons which can allow for the changing of your calorie and macro intake based on your personal requirements👌🏾 • • • #burgerking #nutrition #nutritionguide #nutritionfacts #nutritional #cheatdayeats #cheatmeals #iifymfood #ifitfitsyourmacros #countingmacros #calorie #countingcalories #flexiblediet #flexibleeating #fitnessblog #fitnessastradition

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