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lewfitness. While I’m not suggesting that 400 calories is a good OR bad amount for

While I’m not suggesting that 400 calories is a good OR bad amount for a snack, it’s important to know just how many calories can be hidden in one of our favourite snacks- a muffin! ⁣⠀ This awesome image is made by @movingdietitian ⁣⠀ From time to time , you should listen to your body and allow yourself the joys of eating the foods you love! Don’t listen to the people who want you to restrict food groups 🥴 But if you have clear and distinct fitness goals that you are wanting to reach , it may be a wise choice to eat more volume for your calories, so you can feel satisfied with your portions whilst in a calorie deficit 👌 ⁣⠀ #eatforhealth #healthytips #weightlossjourney #nutritioncoach #allfoodsfit #fuelyourbody #healthychoice #nutritionfacts #weightlossjourney #dietitian #eatsmart #calories #weightlossideas #nutritional #healthysnacks #smartfood #healthytips #justeatrealfood #eatbetter #notadiet #weightlosstips

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lewfitness. Ok so, how many of you guys are pizza lovers? 🍕🙋🏻‍♀️🙋🏻‍♂️ We know

Ok so, how many of you guys are pizza lovers? 🍕🙋🏻‍♀️🙋🏻‍♂️ We know that pizza hasn’t always had a good reputation. Many people associate this food with grease and high calories, and will not eat it if they are on a diet. There are also some who classify it as comfort food or just something quick to grab for dinner when they are short on time. ⁣⠀ Continue reading this excellent post from @mealpreponfleek ⁣⠀ What many people don’t know is that pizza can actually be good for you. Pizza has a lot of benefits besides the fact that it is super delicious and brings joy to whoever eats it. 😅 ⁣⠀ So here are the top 3 benefits pizza provides: ⁣⠀ ✅ Pizza sauce can boost your immunity: The sauce on a pizza is loaded with Vitamin C. Your body needs this nutrient to fight against germs that can cause illnesses like the common cold. If oregano is included in the sauce, it will increase your immunity even more. Carvacrol, the active ingredient in oregano, can help keep your liver healthy and balance your blood sugar. ⁣⠀ ✅ You can control your ingredients: Whether you make this meal yourself or order it from your favorite pizza shop, you control which ingredients are served. You can ask the restaurant for the exact ingredients you want and also specify if you would like them in larger or smaller amounts. ⁣⠀ ✅ Pizza brings JOY: Let’s face it, pizza is DELICIOUS! But most important, this food reunites families around the table and gives us the chance to share and spend time with the people we love. ⁣⠀ This is why pizza is not the enemy and if we are craving it, we should have it🤩 ⁣⠀ Struggling with losing fat, gaining weight, with having a healthy relationship with food? Or with how you train in the gym? Click the link in my bio to join my FREE Facebook Group - I answer all questions in there!🔥 ⁣⠀ #mealprepping #healthyeating #fitfamuk #balancednotclean #balanceddiet #healthylifestyle #diets #healthychoices #lifestyle #eathealthy #intuitiveeating #healthyweight #weightlosscoach #healthylife #healthynothungryl #eatwell #eatingwell

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lewfitness. What’s your favorite type of pasta?! COMMENT BELOW 🤩🍝
⁣⠀
These 2 fan

What’s your favorite type of pasta?! COMMENT BELOW 🤩🍝 ⁣⠀ These 2 fantastic posts were made by @collegenutritionist ⁣⠀ Regular pasta can get demonized for being “too many carbs” but when enjoyed in moderation it’s a wonderful & delicious way for us to fuel our bodies 😍😋💪 And really when it comes to enjoying ANY food it’s all about the portion & pairing you have that can make it macro balanced & fueling vs leaving you feeling stuffed & possibly going over your macro goals. ⁣⠀ Here’s how I would enjoy 1 cup of these to make them fueling & Macro Balanced Meal🤩💪🍝 ⁣⠀ •High carb pastas (White, whole wheat, brown rice), I’d pair these with low calorie sauce like marinara & lean protein (chicken, shrimp, lean ground turkey meatballs) ⁣⠀ •High Carb Tricolor Pasta, I’d make for pasta salad with diced egg whites, ham, broccoli, tomato, & a LF vinaigrette🥗 ⁣⠀ •High Protein Pastas(chickpea, edamame, lentil), I pair these with a higher fat sauce or make a Mac n cheese since they’re lower carb & higher protein, & add in some steamed veggies like broccoli or spinach or blistered cherry tomatoes 🍅 ⁣⠀ •Veggie Pasta Alternatives(squash/carrot), I’d pair with maybe a bread protein like chicken tenders, a marinara, & top with LF cheese since they’re so low calorie! ⁣⠀ Struggling with losing fat, gaining weight, with having a healthy relationship with food? Or with how you train in the gym? Click the link in my bio to join my FREE Facebook Group - I answer all questions in there!🔥 ⁣⠀ #pasta #veggie #vegetarianrecipes #healthymeals #macros #dieting #fitfoodie #carbs

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lewfitness. 4 ways to avocado🥑 your tastebuds👅! It's a perfect time to mix it up

4 ways to avocado🥑 your tastebuds👅! It's a perfect time to mix it up🥣! Great post from @confessionofadietitian ⁣⠀ Avocados are a great source of vitamin C🍊, E, K🍌, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don't shy away; they’re the good kind of👍🏼 fats! Studies show avocados help reduce👇🏼 the risk of heart disease♥️, type 2 ✌🏼diabetes, and obesity. ⁣⠀ How to make each?🤔Keep reading📖 ⁣⠀ 🥟Mashed: cut avocado in half. Scoop the avocado out of one half, into a bowl. Now, mash! Season with salt, pepper, and lime. ⁣⠀ 🥔Baked: slice avocado into 1” slices. In a bowl mix breadcrumbs, salt, pepper, and cayenne pepper. Roll avocado slices in mixture; make sure both sides are covered. Bake in oven at 400F for 10mins, flipping halfway. ⁣⠀ 🍠Chunky: cut avocado in half. Peel the avocado skin off one half. Cut into cubes. Season with salt, pepper, and lime. Enjoy! ⁣⠀ 💋Rose: cut avocado in half. Peel the avocado skin off one half. Cut into thin slices. Angle slices into a diagonal and carefully curve into a circular motion. 🌹 ⁣⠀ NOW, the real question is, how do you wish to avocado 🥑? ⁣⠀ #avocadotoast #avocado #recipeshare #easyrecipes #healthyrecipe #nutritiousanddelicious

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lewfitness. Isn’t one of your life dreams to eat your favorite gingerbread cake an

Isn’t one of your life dreams to eat your favorite gingerbread cake and for it to have ZERO calories?... Yep, ours too. 😂But while calorie-free cake remains a food fantasy, there are foods that are almost zero calories. Post from @mealpreponfleek ⠀ ⠀ ✔️Celery: at ~16 calories per 100g, celery is ranked high among negative calorie foods, and it’s also packed with fiber & vitamins. ⠀ ✔️Berries: at 32 calories per 1/2 a cup, berries are not only low calorie but also have anti-inflammatory properties.⠀ ✔️Grapefruit: at 40 calories per 100g, and is packed with vitamin C, folic acid and potassium.⠀ ✔️Carrots: at 41 calories per 100g, carrots are a good source of dietary fiber, vitamin A, vitamin C, vitamin K, manganese and potassium.⠀ ✔️Tomatoes: at 19 calories per 100g, tomatoes are a great source of dietary fiber, potassium and vitamin C.⠀ ✔️Cucumbers: at 16 calories per 100g, cucumbers are full of minerals, vitamins and electrolytes and are extremely hydrating.⠀ ✔️Zucchini: at 18 calories per 100g, zucchini is one of the highly recommended negative calorie foods by nutritionists. The phytonutrients in Zucchini also promote bowel regularity and aid water balance in the body.⠀ ✔️Broccoli: at 34 calories per 100g, Broccoli is ranked high amongst superfoods. It is packed with fiber and antioxidants.⠀ ✔️Lettuce: at only 6 calories per 100g, lettuce is not only low in calories but it is also rich in fiber, vitamin B, folic acid, and manganese.⠀ -----⠀ Include these almost ZERO calorie foods in your daily diet, if you are looking to shed some pounds...but remember that it is essential to maintain a balanced diet with all-around nutrition. ⠀ ⠀ Hashtags: #MPOFWhatToEat #MealPrepOnFleek #mealprep #healthy #health #healthyeating #fitfam #cleaneating #eatclean #healthyfood #healthylifestyle #fit #diet #healthy #food #nutrition #healthyeating #healthychoices #lifestyle #eathealthy #nutrition #zerocalories #calories #lowcalories #weightloss #healthylife

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lewfitness. Do you ever get meals catered at work? 🍕We used to get pizza every Fr

Do you ever get meals catered at work? 🍕We used to get pizza every Friday at the last office job I had. At prior jobs we had pizza AND bagels 2x a week. Post By @workweeklunch ⁣⠀ 😔Free office food was a huge pain point for me. On one hand, it was free! 💸On the other hand, pizza and bagels every week made me feel so bad physically. It wasn’t an ideal way to nourish myself (and that’s one of the main reasons I started meal prepping). Plus, the free office food played a huge part in the binge and restrict cycle I was trapped in back then. ⁣⠀ 👇🏼Finally I realized that... ⁣⠀ 1) I could PLAN to eat the pizza at work by not bringing lunch that day. Then I wouldn’t have to feel guilty about wasting food or feel guilty about eating 2 lunches (thanks, diet culture) ⁣⠀ 2) The only reason wanted the pizza so bad is that I was RESTRICTING myself. In my head, pizza was “bad” and off limits. The office pizza was my chance to stuff 3 slices in my face before going “back to clean eating.” ❌ My relationship with food was unnecessarily stressful. ⁣⠀ And 3) once I gave myself permission to eat the office pizza, I realized it actually wasn’t that good quality in terms of flavor and texture. If I want pizza, I want a GOOD pizza, not just because it’s there and it’s free. I’d rather pay for the good stuff and be even more intentional about enjoying it- somewhere that’s not at my desk in an office. ⁣⠀ 👍🏼So I went back to bringing meal preps on most (not all) Friday’s because my home cooked food was actually more appealing to me than the mediocre free office pizza. ⁣⠀ 👇🏼Looking forward to discussing this more and what your experience has been in the comments. ⁣⠀ #pizza #mealprep #foodculture #dietculture #dieting #fatloss #diettips #mealprepideas #foodforthought

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lewfitness. You can lead a muggle to water....
Well said from @syattfitness

You can lead a muggle to water.... Well said from @syattfitness

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lewfitness. We’re really good at talking down to ourselves. Too good, in fact.

We

We’re really good at talking down to ourselves. Too good, in fact. We’re our own worse critics. We put ourselves under a microscope every single day and magnify our flaws more than any other person ever could. But I wanted to upload this post from the amazing @cheatdaydesign to remind you that you don’t always need to be a total dick to yourself. Maybe you are having an awesome hair day. Maybe your butt looks damn good in those shorts (you too, guys). Maybe your biceps are feeling juicy. Maybe your skin is looking flawless. Own it. Many of us are embarrassed to look completely full of ourselves. We feel selfish. Cocky. Vain. And yet, we have no problem talking down and just being flat out mean to ourselves. There’s nothing wrong with thinking you look good. ESPECIALLY if you are someone who constantly nitpicks everything about yourself every single day. It doesn’t mean you’re cocky- it means you care about yourself. And that’s very healthy. You don’t need to walk around like you are the perfect human specimen, but you can walk around with confidence and flaunt what you’ve got. Allow yourself to feel good for once. Wear that outfit you love. Take that selfie. Flex. Smile. Just own it. Life is tough enough. You don’t need to be so tough on yourself all the time. Besides, confidence looks really good on you. ⁣⠀ #fittips #selflovematters #benicetoyourself #weightlossjourney #diettips #weightlossprogress #mentalhealthsupport #weightlosstips #selfconfidenceiskey

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lewfitness. Because who doesn’t love pizza?! 😜 Using your imagination recreating

Because who doesn’t love pizza?! 😜 Using your imagination recreating “pizza” while still getting in more veggies in 💪🏼. What’s your favourite?? Love this post by my friend @meowmeix ⁣⠀ 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 damn 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! ⁣⠀ #paleo #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #keto #weightloss #mealplan #healthychoices #foodforthought #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #pizza #glutenfree #gethealthy #guthealth #meals #healthyliving #eatrealfood #healthylifestyle

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lewfitness. ❌One thing I have learnt over the years is that dropping your calories

❌One thing I have learnt over the years is that dropping your calories extremely low when attempting to lose weight doesn't produce good body composition changes long term! Continue reading this brilliant post from @whenharrymetsalad ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😑When we talk about calorie deficits, more isn't better in the case of a calorie deficit. Extreme weight loss will very rarely work for you and will leave you feeling awful! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⬆️The extremity of your calorie deficit will dictate the success of your outcome. It's time to ditch super low-calorie diets and stop thinking that the lower you go the better ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🕺Today's graphic shows that using a more extreme approach doesn't lead to the desired outcome (losing body fat and improving body composition). Versus a more sensible approach on higher calories, feeling energised, training hard, having a social life, feeling good and looking good ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #calories #caloriesincaloriesout #losefat #losebellyfat #weightlosscoach #weightlosss #dietingtips #dieting #iifym #flexiblediet #flexibledieting #flexibledieter #ifitfitsyourmacros #macros

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lewfitness. Healthy Burger Recipe 🙋🏻‍♂️
Bulking? Losing Fat? Tag a friend who sh

Healthy Burger Recipe 🙋🏻‍♂️ Bulking? Losing Fat? Tag a friend who should make this high protein burger👇 ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat Loss 🔥 This recipe uses iceberg (or any firm/crunchy lettuce) as a low calorie bread replacement! People will either love or hate this method! So just in case you aren’t a fan of this... simply use only one slice of cheese and use a low calorie burger bun 🍔 The cheese used in this burger is also 50% reduced fat, so it’s lower calories than regular cheese, along with under 5% fat minced meet! ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Muscle Gain 💪 This recipe contains regular non reduced fat cheese, higher fat% mince meat and a burger bun to increase the calories of the burger 🍔 this is because muscle is gained more efficiently when your body is in a calorie surplus. Oh! And feel free to add some 🥓 if you need more calories ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recipe Instructions ✍️ My favourite way to make these burgers taste delicious is to use a grill ♨️ season your mince meat with an Italian herb mix, black pepper & pink salt for maximum taste bud explosion 👀👅 ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ PS - You can still have carbs in the fat loss version! It won’t hinder your progress unless you over consume and push your caloric intake into a maintenance ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pro Tip 🗣 For the fat loss burger, use 1 calorie olive oil spray & for the muscle gain, use a teaspoon of regular olive oil to really maximise that bulk + taste ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #lewfitness #burger #bbqburger #fastfood #burgers #burgergram #healthyandtasty #healthyrecipe #recipes #foodblogfeed #eatgoodfeelgood #foodiesofinstagram #onmyplate #healthyfoodrecipes #foodshare #healthyfoodie #musclefood #healthycooking #healthyideas #eatbetternotless

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lewfitness. Count me in! Who wants one?😮🤪
⁣⠀
THE ENTIRE MF 8x8 IS ONLY 430 CALOR

Count me in! Who wants one?😮🤪 ⁣⠀ THE ENTIRE MF 8x8 IS ONLY 430 CALORIES. This is still my favorite dessert on this page. It has great flavor and when you factor in the caloric density, it’s just hard to beat! ⁣⠀ All thanks to the talented @themealprepmanual⁣ for making this post & recipe❤️ ⁣⠀ 📝INGREDIENTS:⁣ 138g (3) egg whites ⁣ 113g (1/2 cup) unsweetened applesauce ⁣ 25g (1) scoop casein ⁣ 4mL (1 tsp) vanilla ⁣ 2g (1 packet) stevia⁣ 1g (1/4 tsp) baking powder⁣ 30g (2tbsp) mini chocolate chips ⁣ 10g (2tbsp) cocoa powder⁣ ⁣⠀ 🍴PREPARATION ⁣ 1. Preheat oven to 325F⁣ 2. Beat the egg whites, vanilla, & baking powder until stiff peaks form. ⁣ 3. Add stevia & cocoa powder. ⁣ 4. Add in applesauce & casein. You’ll lose a lot of the volume here.⁣ 5. Pour into a greased 8x8. top with chocolate chips. ⁣ 6. Bake 20-23 minutes. ⁣ NUTRITION FOR THE WHOLE PAN⁣ 430 CALS | 42g C | 43g P | 10g F⁣ ⁣⠀ ❓Why is it called Perfect Chocolate Dream Angel Bake?⁣ ❗️Because it’s not a brownie and it’s not a cake. It’s somewhere in the middle and that name captures it perfectly and you would agree with me if you tried it.⁣ ⁣⠀ ❓Mine turned out really wet. ⁣ ❗️Let it cool completely. If you want to eat it right away it will be soufflé like. If it’s room temp it will set up. ⁣⠀ ❓What am I supposed to do with the egg yolks?⁣ ❗️Use liquid egg whites and you won’t have this problem. Or use regular eggs and figure it out yourself. It’s really not a hard problem to solve. ⁣⠀ ❓I don’t have casein can I use whey/plant?⁣ ❗️If you’re okay with it tasting like shit and being as dry as the Gobi then yes. ⁣⠀ ❓What’s casein and where can I buy it?⁣ ❗️It’s protein and a simple google search could have answered that one for you. ⁣⠀ ❓What can I replace the applesauce with?⁣ ❗️Nothing if you want to keep the macros the same. Make it yourself or buy it online. ⁣⠀ ❓Can I substitute _____ for _____?⁣ ❗️If you’re going to substitute anything just make regular brownies or cake. There’s a reason these recipes are written the way they are. Substituting ingredients defeats the purpose. ⁣⠀ #proteinpowder #casein #whey #healthyrecipe #highprotein #recipeshare #recipeideas #recipeoftheday

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