Chicken Arroats Caldo with Pechay
Tired of sweet oats or you just want something warm and comforting? Try this out!
Saute some garlic, onions and ginger, then put in some chicken broth, plus a splash of fish sauce. Once it's already boiling, put in your dry oats, and as soon as your desired consistency is met, you're good to go! Garnish with things like calamansi, shredded chicken breast, egg, green onions, crispy garlic, whatever you want! 😁
ALRIGHT PEANUT BUTTER LOVERS LISTEN UP 👂👂
I’m so excited, ASN Gladdy are now stocking my most favourite product!! Previously I have had to search endlessly online for this baby - but not anymore 🙅🏽♀️.
Okay but hold up, what is PB2???.... Well it’s simply roasted peanuts that have been pressed so the oils are removed (fat content) resulting in 85% less calories!! For a serving of this baby (2 table spoons) is 4g x protein | 1.2g x fat | 2.4g x carbs.
Mix a little water and you have peanut paste for toast and crackers - or if your a peanut butter addict like me eat it straight, add it into your oats, yogurt, smoothies, protein shakes, ice cream... you name it and iv added it. Yeah you better believe I have also made ‘satay’ chicken with it 😂😂
Get yours at asn gladdy today!!
TGIF! It’s been a lonnnnng week. 🎉I’m celebrating and making this bad boy again tonight! 🍎Caramelized Apple and Almond Waffles. I used @flapjacked buttermilk protein pancake mix which has 20 G protein so this could be dessert, breakfast, or heck... dinner! 🍎Waffles: 1/2 cup @flapjacked buttermilk pancake mixed with 1/4 cup water, 2 tbsp liquid egg whites, 1/2 tsp almond extract, and 5 drops @nunaturals vanilla stevia extract. 🍎Caramelized Apples: Sautéed 1/2 apple in 1/2 tsp coconut oil, and a pinch of coconut palm sugar and cinnamon. 🍎Almond Butter Syrup: Mixed 1 tbsp Almond Butter w/ @nunaturals Vanilla Syrup! (This stuff is amazing! Sweetened with Stevia... also have cocoa, chai, and ginger syrup 😍) Top with a dollop of whip and always more cinnamon.
My friend @lillielovesmacros also
makes the best nightly treats with @flapjacked mighty muffins! Check out her glorious dessert bowls...high in protein and all the flavor 😍
Swipe to see macros!
The other two out of 4 monster wraps for tonight’s dinner ☺️☺️☺️
Pro Tip: I had to eat over 2000 calories worth of lollies to hit my 4000 calories for the day 😝😝😝
Now the 🔑 here is I probably ate more vegetables 🍅 🌶 🥕 🥒 tonight then you have in the past few days. See IIFYM, isn’t about eating pure garbage, it’s about allowing food variety whilst still eating a high volume of nutritious foods 😌😌😌
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Friday chest day✊🏼
Doing the best we can.. my legs are looking small doing absolutely nothing with them for weeks, and we’re about hand way before I can start the rehab process.. but at least my upper body I can maintain!
Feeling a little more mobile and felt comfortable enough hopping up to do some dips today👊🏼
Thai Basil Pork 🐷
Enjoy our thai basil marinated pork tenderloin served with spicy sesame peanut noodles made with PB2 to lower the fat content!
🚛Delivered straight to your door!
👨🏽🍳EVERYTHING fresh never frozen!
🍽28+ menu choices!
Order via the link in our bio or go to www.MealDealers.com today!
TODAY is looking a lot like this ☀️🔥💦
So what do we do?! Add a little Amino Switch to our @sodastreamau & we are off to the beach!
Ultimate hydration... plus it tastes freakin delicious!
Enjoy your weekend all 😋
🍕IIFYM PIZZA RECIPE! 🍕
If you love pizza but also prefer to have your pants remain fitting afterwards (LOL), you’ll love my macro friendly Pepperoni & Meat Loves pizza recipes!
Each pizza has under 10g of Fat and HALF the calories of a DOMINOZ single slice of pizza!
My Pepperoni Pizza
39g carbs ⚠️Did you know, a normal slice of pepperoni has 758 calories 😳, 25g protein, 58g Fat 😱 and 34 carbs. I have switched up the macro ratio by decreasing the fat and bumping up the protein ! Now this is a HIGH protein meal, it was @biolayne’s Lunch (follow him if you don’t already). I would personally be aiming for 25-40P per meal, erring on the higher side for a post workout meal. .
Meat Lovers Pizza
25g Carbs .
🍕A slice of Dominoz Meat Lovers Pizza typically contains around 650 calories, 43g Protein, 35g fat and 36g carbs. I have used fat free cheese and much leaner protein sources so my recipe achieves a higher protein content and subsequently much lower fat. .
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I already know all this information, i do this for you, so if it’s not valuable to you then I need to know!
You will also learn plenty of science based nutrition information by visiting the following websites
by APD Holly Baxter
Bs. Food Science & Nutrition
Online Physique Coach
2x World Champion Fitness Model
|| HEALTHY CARROT CAKE 🥕||
(Reduced-Guilt) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ THINGS YOU’LL NEED:
* 2 cups grated carrots (packed) (330g)
* 1 1/2 cups oat flour (224g)*
* 2 tsp baking soda (14g)
* 1 tsp cinnamon (3g)
* 1/2 tsp nutmeg (1 g)
* 1/8 tsp salt (<1g)
* 1/4 cup canola oil (53g)*
* 2 large eggs (105g)
* 2/3 cup unsweetened apple sauce (164g)
* 1 tsp vanilla extract (1g)
* 1/2 cup fat-free cottage cheese (138g)
* 1/3 cup unsweetened vanilla almond cashew milk (75g)
* 2 cups unsweetened coconut flakes (140g)
* 1 cup raw walnuts (123g)
* 8 oz light cream cheese (227g)
* 1 cup fat free cottage cheese (240g)
* 1 1/4 tsp vanilla extract (7g)
* 1 tbsp truvia nectar (15g) @truvia
* 1/2 cup unsweetened coconut flakes (84g)
1. Pre-heat oven to 350 degrees Fahrenheit. Spray 2 circular baking pans w/ oil.
2. Combine dry ingredients (except carrots & walnuts) in a large mixing bowl & set aside.
3. Using a different bowl, mix wet ingredients together.
4. Add wet ingredients to the dry ones. Stir until just incorporated.
5. Fold in the carrots (& walnuts).
6. Bake for 20-25 minutes until toothpick comes out clean.
7. While cakes cool completely to room temp, make the frosting
8. To make the frosting, mix together the cream cheese, cottage cheese, vanilla extract, Truvia nectar, (& coconut flakes)
9. Spread 1/3 of the frosting on top of one of the cooled cakes
10. Place other cake on top, & frost the rest of the entire cake
11. Let frosting set for ~1/2 hour
12. Enjoy! 🍰
* Any ingredient with an * can be substituted with one of your choice
* Can use plain nonfat greek yogurt instead of cottage cheese
*Can substitute the 2 whole eggs for 4 egg whites🥚
Bringing back the @flatoutbread pizza for better macro values during zee contest Prep! Love making these little guys, macros for both were 30f/60c/60p. They were higher fat because those were the macros I needed for the night.
Fat can easily be cut in half by using leaner ground beef and fat free cheese
Last but definitely not least is team Active Body Mitch!
My name is Mitchell Mathieson, I have lived in Kamloops for 16 years now. All through school I was active in various sports. I often myself in the weight room in order to help give me the edge over my competitors. This is where my love for fitness came to be. I found myself in the gym more and more often, I loved seeing the progress and how much better I felt about myself; physically, emotionally and mentally. Setting myself meal plans and constant goals allowed me to continue to see this progress and only become more and more confident.
In the future I hope to be able to assist people the same way I had assistance in finding myself and my passion. Im attending school in hopes of becoming an athletic trainer. I also will continue my own weight lifting journey and will compete in body building competitions.
Team ActiveBody has the same ideology as I do. The desire to help those around us in finding their own passion, whatever it may be. We have all seen the joy and desire within each other and wish to bring that to everyone around us.
The awesome thing with tracking macros is that you can eating ANYTHING you want 😱
Yes, you read that right. Anything ! It’s all about portion control and learning awareness of certains food’s portion ( 2 oz of pasta is NOT a whole lot) 🍝
What’s awesome about it too is that it teaches you the become creative with your cooking. Have you ever tried making your favorite muffins recipe and just cutting the sugar and butter by maybe 1/3 ? Try it and look at the macros difference you’ll be surprised 😉
Today is a rest day for me which means Low carb / high fats 👊🏻
Lunch was this delicious “Egg roll in a bowl” (thank you pinterest 😉). Super filling meal with amazing macros 5C // 7F // 31P 👊🏻
Ever wondered how to track macros or where to start? Just let me know I’d love to help you 😘
Part of my #mealprep this week was this taco 🌮 inspired ground turkey dish! 🍽
All I did was brown some ground turkey, and then added some diced onion and peppers. Once they were soft I added a can of diced tomatoes, frozen peas, and some taco seasoning and simmered for about 10-15 minutes. So easy and delicious!
You can keep this low carb and simply eat it how it is. Or you can also serve it over cauliflower rice 🍚 I served mine over roasted potatoes for a bit more carbs 🥔
When I first moved to the city I was so addicted to oat bars from Starbucks!! I spent way to much money and yes they’re tasty but the macros really aren’t that great… Below is a recipe for Protein Oat Bars! Let me know what you think.
2 cups uncooked rolled oats
1 1/4 cup almond milk
5 scoops vanilla protein (150g)
3 tbsp honey or walden farms syrup
1/2 cup dry cranberries, 1/4 cup coconut flakes (optional)
1/2 tsp each: salt, cinnamon, allspice, ginger -
Heat oven to 350, line a 9x9 pan with parchment paper. Whisk together all wet ingredients. Mix together all dry ingredients. In a large bowl mix all ingredients together. Pour the mix in to the pan. Bake 35-40min. Depending on how closely you followed the recipe and if you cut it in to 12 perfect squares the macros should be per bar. | Calories 144 | Carbs (g): 20 | Protein (g): 11 | Fat (g): 3 |
peanut butter & chocolate donuts 🍩 🤤 these aren't your ordinary donuts. these areeeeeeeeeeeeeeeeeeeeeeeee
protein donuts. pro nuts. fonuts. ☺️🙃☺️ ~90 calories a POP
(i'll mention the macros below)
they're made with wholesome ingredients and take ~ 20 minutes to make and they're effin good.
without the toppings, they have 2g Fat, 7g protein, 11g carbohydrate, and 2g fiber EACH
if you don't have a donut pan (i got mine on amazon for like $12) i bet you can turn these into mini muffins or cake pops. .
Recipe will be in the comments 💋
Haven’t posted a training video in a hot minute bc tbh nothing has really been impressive 🤷🏻♀️ I started a new program that currently has me squatting 2x a week, benching 3x, and deadlifting 1x + accessories. As much as I feel good and want to load weight on the bar, I also know how important it is to 👏🏽 trust 👏🏽 the 👏🏽 program. 👏🏽 Especially with this much volume. A key part of a well put together program is removing your ego, and starting light. Allowing you to eliminate the risks of not only injury - but also plateauing, focus on your form and increasing strength once you hit the heavy weights. Sometimes you have to take one step back to take two steps forward. #uglysquatfacesbyyourstruly ❤️
As I plan what I’m going to eat with my $45 budget next week, I’m grateful to be able to eat this seemingly simple meal of salmon, broccoli, and sweet potato with seasonings and spices. I don’t think I will ever look at food the same way again after this assignment.
I’ve been slowly increasing my calories (reverse dieting) over the past few months, and I’m feeling pretty fluffy today! 😂
The process of reverse dieting is adding calories back into your diet to repair your metabolism and to raise your maintenance so you can eat more! 🙌🏼
It’s a slow process and naturally, when you raise calories you will put on a little weight. Today I can totally tell it’s all water weight though 💦 .
It’s all part of the process and you have to trust the process even though it can be scary sometimes. .
After I’m done with this reverse and hopefully put on some good muscle, I’ll cut back down and see all of the muscle I’ve been working so hard for. 💪🏼
Being in a calorie deficit isn’t the only answer. Sometimes you need to eat MORE! Our bodies don’t like to diet for too long. It’s unhealthy and can destroy your metabolism if you’re in a deficit for too long. 😫
So don’t be afraid to come out of a deficit every 8-10 weeks, have a mental break from low calories and after about 3-4 weeks, cut again. .
You’ll get to know your body and know what’s best for it. It just takes time and patience. ❤️
Sometimes I experience this weird syndrome where all I want to do is eat waffles 24/7. Or bathe in chocolate. While eating the waffles. What gave it away that I’m pmsing?
If you are still with me, BEHOLD.... I have a SUPER SIMPLE CHOCOLATE VEGAN WAFFLE RECIPE FOR YOU
🍫 1/4 cup of GF baking flour
🍫 1/2 scoop of a vegan protein (preorder a tub of THE NEW @yep.itsvegan chocolate or vanilla protein and get the other flavor FREE for a limited time🙌)
🍫 1tbs dark chocolate coco powder
🍫 1oz of canned pumpkin
🍫 1tsp of coconut oil 🍫 1 serving of an egg replacer 🍫 baking powder, stevia, & vanilla extract -
METHOD: Prepare egg replacer in a separate bowl. Mix dry ingredients. Add enough water to create a thin batter and add in the egg replacer. Follow waffle iron instructions. Recipe makes around 4 mini waffles or 1-2 big ones. Serve with fruit, peanut butter, or @enjoylifefoods dairy free chocolate chips😍
290 calories 37c/7f/18p🙌
✨Want more plant based or macro friendly recipes?? I just sent out a full day of vegan meals to my email list, so DM if you would like to be added and hooked up with some new healthy recipe ideas yourself🤗 What’s everyone up to this weekend? Any fit people doing anything fit and/ or fun?
Halo top 🍦
Decided to jump on the bandwagon I mean you don't say no to half price right? .
And it's #nationalpopcornday 🙌so a more @propercorn I seriously love popcorn...and you know I have to add peanut butter to everything 🙈 so @pipandnut drizzle withb@sweetfreedomuk
These pre-made protein shakes are $5 off right now at @costco— we just got the caramel flavor 👍🏼👌🏼 it’s yummy 😋— these are perfect for anyone who is on the GO!!! They are on sale through January 28th (In Southern California, check your local Costco for local sale dates). Both my husband and I drink one of these each day, so we are planning to stock up on even more boxes while they are still on sale 🙌🏼 working on building up our grocery/pantry stockpiling when things we use are on sale 💃🤸🏼♂️🕺🏻
Need more water? Don’t we all!! So as a nutritionist, I SHOULD be downing, scratch that, CRAVING a gallon of crystal-clear, flavorless water while munching happily on a kale stalk. However, I do not crave water (or kale for that matter...bleh). Honestly, I don’t really care for water and getting enough is a constant battle!
Here are a couple of little tricks I use to get it down! I LOVE these @sturdrinks drops and packets - and there are a couple other choices in there as well. I’ve never met a Stur flavor I didn’t like and I’m particularly fond of the Fruit Punch…which begs the questions, ‘why didn’t I take a picture of that?’ Answer: boys.
I’m shooting for a gallon of water a day. Lofty goal, I know. And I do not get it done every day, however, I do get it done some days and get close on the others. Regardless, it’s such an improvement! It’s not a ‘force-feed’ every single day - you WILL reengage your thirst mechanism and start to want water again. Whew. So these little Kerr jars that hold exactly two cups are great. I need 8 of them a day and it’s not at all overwhelming to drink just one of these at a time!
⚡GIVEAWAY TIME!⚡ Happy National Popcorn Day to all of our snackimals! 🍿 To help celebrate a great snacking holiday (and we are alllllllll about snacking), we’ve teamed up with some of our favorite brands to give 2 lucky winners a chance to win ALL of these goodies. See below for details on how to enter to win:
Follow @LiveLovePop @PowerCrunch @EatEnlightened @vooray @GoodPop @NutsnMore @ModernOats @LoveGrown @RealGoodFoods @ClearlyKombucha @SkinIt @MalkOrganics @HealthyHumanLife
@SalbaChia, @LilBuffProtein and @HopeFoods (Yes, we're going to check. 😋)
Like this photo 💛
Tag 2 friends who are total snackimals 🙈
**Multiple entries encouraged! Winner will be announced on Tuesday, January 23rd. Open to U.S. residents only! No P.O. boxes. MAY THE ODDS BE EVER IN YOUR FAVOR!
Pizza Friday’s.. I’m not eating pizza tonight and I’m sad about it so I’m posting a flashback to this stunning pizza from @francomancapizz proper wood fired pizza with olives, capers and anchovies.. not everyone’s cup of tea but I loved it!!! #pizzafriday