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macros - 6.3m posts

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  • HEALTHY vs HEALTHY😬😬 (read this caption!)
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Let me just say that I am a BIG FAN of eating HEALTHY FOOD (of course😂). However, trying to reach any fitness goal (fat loss/muscle gain) by simple “eating healthy” can be a frustrating journey.. 😩
-
Explain?
10 years ago I didn’t know a single thing about calories or macronutrients. Zero. So when I tried to go on a diet, and tried to lose some weight, I would just start “eating healthy”. So I would cut out (what I thought was) unhealthy foods like bread, candy, chocolate etc. And only eat foods labeled as “healthy” (😭)
-
Guess what? It didn’t work. I didn’t lose any weight. So it was basically what I call a lose-lose situation (opposite of win-win🤪). Because I didn’t get to eat the foods I enjoyed (🍕🍫) and it didn’t even make me lose weight
-
Fast forward a few years and I started learning about calories and macros. And the fact that I could fit some chocolate or some ice-cream into my otherwise healthy diet and still lose weight.🤯🤯 because total caloric intake IS the number 1 thing that controls weight-management (Not if the food is “healthy” or “unhealthy”)
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So to wrap up this reaaaally long caption (sorry) I want to say that HEALTH matters a lot. But when it comes to losing weight, there has to be an understanding of calories. Because as you can see in the picture there can be a big difference of calories in two foods even though they’re both “healthy” !!
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If you read till here then I freakin love you! Hope you’re having the best week evrrr!!🌸
Thanks to @thobrandt for the picture.
#calories #weightlossmotivation weightlossjourney #weightloss #transformationtuesday #transformation #transform #beforeandafter #diet #mealprep #healthyliving #vegetables #macros #nutrition #salad
  • HEALTHY vs HEALTHY😬😬 (read this caption!)
    -
    Let me just say that I am a BIG FAN of eating HEALTHY FOOD (of course😂). However, trying to reach any fitness goal (fat loss/muscle gain) by simple “eating healthy” can be a frustrating journey.. 😩
    -
    Explain?
    10 years ago I didn’t know a single thing about calories or macronutrients. Zero. So when I tried to go on a diet, and tried to lose some weight, I would just start “eating healthy”. So I would cut out (what I thought was) unhealthy foods like bread, candy, chocolate etc. And only eat foods labeled as “healthy” (😭)
    -
    Guess what? It didn’t work. I didn’t lose any weight. So it was basically what I call a lose-lose situation (opposite of win-win🤪). Because I didn’t get to eat the foods I enjoyed (🍕🍫) and it didn’t even make me lose weight
    -
    Fast forward a few years and I started learning about calories and macros. And the fact that I could fit some chocolate or some ice-cream into my otherwise healthy diet and still lose weight.🤯🤯 because total caloric intake IS the number 1 thing that controls weight-management (Not if the food is “healthy” or “unhealthy”)
    -
    So to wrap up this reaaaally long caption (sorry) I want to say that HEALTH matters a lot. But when it comes to losing weight, there has to be an understanding of calories. Because as you can see in the picture there can be a big difference of calories in two foods even though they’re both “healthy” !!
    -
    If you read till here then I freakin love you! Hope you’re having the best week evrrr!!🌸
    Thanks to @thobrandt for the picture.
    #calories #weightlossmotivation weightlossjourney #weightloss #transformationtuesday #transformation #transform #beforeandafter #diet #mealprep #healthyliving #vegetables #macros #nutrition #salad
  • 2,395 37 14 hours ago
  • 🥦PLANT BASED PROTEIN vs ANIMAL BASED PROTEIN 🥩 w/ @thefitnesschef_ -
Whilst some may denounce animal based proteins as an unethical or ‘contaminated’ food source, separation of scientific facts from emotional choice enables production of a factual nutritional representation, free from bias. -
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Adequate protein consumption has many proven nutritional benefits. And basing one’s diet on plant based protein is just as legitimate a choice as an animal based protein diet.
-
-

But food with complete proteins are those which contain all essential, non reproductive amino acids in sufficient quantities. Food with incomplete proteins either don’t contain all essential amino acids or do not have sufficient quantities of them. Thus, to achieve complete protein consumption one would have to combine protein sources to make consumption complete. -
-

Regarding protein density, it is clear that animal based sources contain more protein per gram, making protein targets easier to achieve. It is worth mentioning that the macronutrient components of animal based sources will include higher amounts of fat, whereas plant based sources will incorporate larger degrees of carbohydrates within the overall food.
-
-

By consuming animal based foods over plant based foods, an individual would be consuming a higher quality protein source, complete will essential amino acids. That said, the micronutrient properties included in plant based protein sources also make them an attractive overall nutritional energy source. -
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We do not need to consume high amounts of protein if we don’t want to. But scientific fact suggests that, despite the ferocity of veganism, that a diet rich in animal based protein is one which contains more beneficial, dense proteins than a diet bereft in such qualities. -
-

Then again, if one feels passionately about avoiding animal products for ethical/dietary reasons, they must do so. But probably in the knowledge that they may need to work harder to adhere to a diet rich in complete branch chain amino acids if that is critical to the goal. 🙂
  • 🥦PLANT BASED PROTEIN vs ANIMAL BASED PROTEIN 🥩 w/ @thefitnesschef_ -
    Whilst some may denounce animal based proteins as an unethical or ‘contaminated’ food source, separation of scientific facts from emotional choice enables production of a factual nutritional representation, free from bias. -
    -

    Adequate protein consumption has many proven nutritional benefits. And basing one’s diet on plant based protein is just as legitimate a choice as an animal based protein diet.
    -
    -

    But food with complete proteins are those which contain all essential, non reproductive amino acids in sufficient quantities. Food with incomplete proteins either don’t contain all essential amino acids or do not have sufficient quantities of them. Thus, to achieve complete protein consumption one would have to combine protein sources to make consumption complete. -
    -

    Regarding protein density, it is clear that animal based sources contain more protein per gram, making protein targets easier to achieve. It is worth mentioning that the macronutrient components of animal based sources will include higher amounts of fat, whereas plant based sources will incorporate larger degrees of carbohydrates within the overall food.
    -
    -

    By consuming animal based foods over plant based foods, an individual would be consuming a higher quality protein source, complete will essential amino acids. That said, the micronutrient properties included in plant based protein sources also make them an attractive overall nutritional energy source. -
    -

    We do not need to consume high amounts of protein if we don’t want to. But scientific fact suggests that, despite the ferocity of veganism, that a diet rich in animal based protein is one which contains more beneficial, dense proteins than a diet bereft in such qualities. -
    -

    Then again, if one feels passionately about avoiding animal products for ethical/dietary reasons, they must do so. But probably in the knowledge that they may need to work harder to adhere to a diet rich in complete branch chain amino acids if that is critical to the goal. 🙂
  • 354 3 4 hours ago
  • 🔥MUSCLE BUILDING SHOPPING LIST🔥
Read below for details! 👇👇
-
TAG A FRIEND WHO NEEDS TO SEE THIS!💪🏼
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING via DM!
————————
The formula for building muscle is simple. Eat at a caloric surplus, train as consistent as possible, and try to achieve progressive overload in every session. However, there are certain foods that are more effective than other when it comes to muscle building. You want to make sure you consume caloric dense and highly nutritious food, in order to ensure optimal performance in the gym. ——
The list above notes down the most solid ingredients you want in your pantry. Make sure to consume as much items on the list as possible to make sure you add some variety to your diet. Each item on the list provides unique health properties. ——
Other than that, when it comes to bulking or trying to build quality muscle, don’t be too serious about counting calories and tracking macros. The important part is to make sure your consuming ENOUGH protein and most importantly, total daily calories. You cannot gain muscle unless you eat in a caloric surplus.
————————
For any questions related to Healthy Nutrition and Dieting, please DM us 📚🤓
  • 🔥MUSCLE BUILDING SHOPPING LIST🔥
    Read below for details! 👇👇
    -
    TAG A FRIEND WHO NEEDS TO SEE THIS!💪🏼
    ————————
    ✅Follow @the.perfectdiet for certified diet info!
    🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
    ‼️You can ask us ANYTHING via DM!
    ————————
    The formula for building muscle is simple. Eat at a caloric surplus, train as consistent as possible, and try to achieve progressive overload in every session. However, there are certain foods that are more effective than other when it comes to muscle building. You want to make sure you consume caloric dense and highly nutritious food, in order to ensure optimal performance in the gym. ——
    The list above notes down the most solid ingredients you want in your pantry. Make sure to consume as much items on the list as possible to make sure you add some variety to your diet. Each item on the list provides unique health properties. ——
    Other than that, when it comes to bulking or trying to build quality muscle, don’t be too serious about counting calories and tracking macros. The important part is to make sure your consuming ENOUGH protein and most importantly, total daily calories. You cannot gain muscle unless you eat in a caloric surplus.
    ————————
    For any questions related to Healthy Nutrition and Dieting, please DM us 📚🤓
  • 926 11 13 hours ago
  • EASIEST WAY To Get Your PROTEIN In ☝️ 💥Whether you are trying to lose weight or trying to build muscle your body needs an adequate amount of protein 💥We all know protein helps you build muscle, but it’s not alway super easy to get enough protein daily, so an easy way is through a shake. Adding nutrients like fruits, milk, peanut butter gives you a full meal without having to cook anything, and you can bring it with you on the go 💥TIP add spinach or a superfoods green powder to your shake for extra micronutrients they’ll give you tons of energy for the day, and you won’t even taste it

If You Found This Helpful Please Save it 🚀Road to 500 Followers

Follow @selfcultured_
@selfcultured_
@selfcultured_
  • EASIEST WAY To Get Your PROTEIN In ☝️ 💥Whether you are trying to lose weight or trying to build muscle your body needs an adequate amount of protein 💥We all know protein helps you build muscle, but it’s not alway super easy to get enough protein daily, so an easy way is through a shake. Adding nutrients like fruits, milk, peanut butter gives you a full meal without having to cook anything, and you can bring it with you on the go 💥TIP add spinach or a superfoods green powder to your shake for extra micronutrients they’ll give you tons of energy for the day, and you won’t even taste it

    If You Found This Helpful Please Save it 🚀Road to 500 Followers

    Follow @selfcultured_
    @selfcultured_
    @selfcultured_
  • 583 7 14 hours ago
  • How to make chicken not suck! 🍗 (swipe to see ingredients in each marinade)
.
Looking to switch up your chicken routine? I got you covered. These combos are simple and easy to whip up for the week. In the photo, I’m using my silicone, reusable, dishwasher safe @stasherbag to marinade the chicken to help cut down on my use of plastic for the environment and for me!
.
What to do: 
1. Combine ingredients in a bowl.
2. Place chicken and marinade a bag.
3. Marinade in fridge for 2 hours.
4. Bake for 25 min @ 450 degrees for a 7oz breast
.
Below are the marinades. Each makes 1 serving, multiply for each chicken breast you have.
.
Cilantro lime:
1 tbsp olive oil
1 lime
1 tsp honey 
1/4 cup cilantro leaves chopped
1 clove garlic minced
Sea salt  to taste
.
Coconut Curry :
1/2 cup full fat coconut milk
1 tbsp red curry paste
1 tbsp curry powder
1 lime 
Sea salt to tase
.
Jalapeño Lime Marinade
1 lime
1 tbsp avocado oil
1-2 jalapeños, cut
Sea salt to taste
.
Lemon ginger:
1 tbsp olive oil
1 lemon 
1 tsp minced ginger
1/8 tsp red pepper flake
Sea salt to taste
.
Inspired by sweetpeasandsaffron.com & eatthegains.com
.
.
Credit- @meowmeix .
#cleaneating #healthyeating #nutrition #cleaneats #mealprep #chicken #foodprep # #fitfood #protein #weightloss #mealplan #paleo #meat #dinner #healthychoices #mealprepsunday #spicy #healthyfood #mealprepping #macros #chickenwings #mealprepmonday
  • How to make chicken not suck! 🍗 (swipe to see ingredients in each marinade)
    .
    Looking to switch up your chicken routine? I got you covered. These combos are simple and easy to whip up for the week. In the photo, I’m using my silicone, reusable, dishwasher safe @stasherbag to marinade the chicken to help cut down on my use of plastic for the environment and for me!
    .
    What to do:
    1. Combine ingredients in a bowl.
    2. Place chicken and marinade a bag.
    3. Marinade in fridge for 2 hours.
    4. Bake for 25 min @ 450 degrees for a 7oz breast
    .
    Below are the marinades. Each makes 1 serving, multiply for each chicken breast you have.
    .
    Cilantro lime:
    1 tbsp olive oil
    1 lime
    1 tsp honey
    1/4 cup cilantro leaves chopped
    1 clove garlic minced
    Sea salt to taste
    .
    Coconut Curry :
    1/2 cup full fat coconut milk
    1 tbsp red curry paste
    1 tbsp curry powder
    1 lime
    Sea salt to tase
    .
    Jalapeño Lime Marinade
    1 lime
    1 tbsp avocado oil
    1-2 jalapeños, cut
    Sea salt to taste
    .
    Lemon ginger:
    1 tbsp olive oil
    1 lemon
    1 tsp minced ginger
    1/8 tsp red pepper flake
    Sea salt to taste
    .
    Inspired by sweetpeasandsaffron.com & eatthegains.com
    .
    .
    Credit- @meowmeix .
    #cleaneating #healthyeating #nutrition #cleaneats #mealprep #chicken #foodprep # #fitfood #protein #weightloss #mealplan #paleo #meat #dinner #healthychoices #mealprepsunday #spicy #healthyfood #mealprepping #macros #chickenwings #mealprepmonday
  • 10,603 86 19 January, 2019
  • 💜🙌🏻A LETTER TO MYSELF🙌🏻💜
.
Please LIKE, COMMENT, AND SHARE so others can read 💜
.
.
To that girl on the left—to that girl getting ready to start her journey—to that girl WHO HAS NO CLUE HER LIFE IS ABOUT TO CHANGE—here’s to you:
Here you are alyssa... You’re about to start this impeccable journey. There are going to be days, weeks, sometimes months where you feel like you need to give up—DONT! If you can push through those dark days, imagine how much stronger you’ll be when the darkness has past 💜
.
Keep pushing... within this journey you’ll not only lose weight, but you’ll gain some pretty amazing relationships 💜
In roughly 4 months, you’ll find the most amazing coach @seeyoulaterleaner and he’ll guide you through the crazy world that is bodybuilding!
In about 9 months @angelcompetitionbikinis is going to ask you to be a part of their family... this is a major move for you because you will seriously think about giving up 2 weeks prior to them reaching out...
.

Throughout the next year you’ll meet and make some of the most amazing friends like @wallymeg @the_buff_pocahontas @buff_erella @sammiefowler @lift.likeamother @aszutowicz 
You’re going to start getting recognized for your physical transformation—little by little the superficial social media world will condense you down and over praise you for your physical transformation...
But you have to try and remember that YOU ARE MORE THAN YOUR WEIGHT... MORE THAN YOUR PANTS SIZE... MORE THAN YOUR PHYSICAL SELF 💜
You will lose sight of many important values as you become too obsessed with your image—you’ll lose your way with the lord, allow the gym to trump your marriage, sacrifice family time...
But I’m here to say: 
you’ll find out that OVERALL you CAN find balance
.
You’re not starting this journey as a quick fix—this is a new approach for you. You’re not going to get where you want to be within the first year—or two—or even three... I don’t know when we’ll get there to be honest... but I do know:
1) we can’t reach our goals if we continue to try quick fixes
2) we won’t last long if we do this alone
3) you’ll stay in a dark place without the lord.
#weightlosstransformation #transformation
  • 💜🙌🏻A LETTER TO MYSELF🙌🏻💜
    .
    Please LIKE, COMMENT, AND SHARE so others can read 💜
    .
    .
    To that girl on the left—to that girl getting ready to start her journey—to that girl WHO HAS NO CLUE HER LIFE IS ABOUT TO CHANGE—here’s to you:
    Here you are alyssa... You’re about to start this impeccable journey. There are going to be days, weeks, sometimes months where you feel like you need to give up—DONT! If you can push through those dark days, imagine how much stronger you’ll be when the darkness has past 💜
    .
    Keep pushing... within this journey you’ll not only lose weight, but you’ll gain some pretty amazing relationships 💜
    In roughly 4 months, you’ll find the most amazing coach @seeyoulaterleaner and he’ll guide you through the crazy world that is bodybuilding!
    In about 9 months @angelcompetitionbikinis is going to ask you to be a part of their family... this is a major move for you because you will seriously think about giving up 2 weeks prior to them reaching out...
    .

    Throughout the next year you’ll meet and make some of the most amazing friends like @wallymeg @the_buff_pocahontas @buff_erella @sammiefowler @lift.likeamother @aszutowicz
    You’re going to start getting recognized for your physical transformation—little by little the superficial social media world will condense you down and over praise you for your physical transformation...
    But you have to try and remember that YOU ARE MORE THAN YOUR WEIGHT... MORE THAN YOUR PANTS SIZE... MORE THAN YOUR PHYSICAL SELF 💜
    You will lose sight of many important values as you become too obsessed with your image—you’ll lose your way with the lord, allow the gym to trump your marriage, sacrifice family time...
    But I’m here to say:
    you’ll find out that OVERALL you CAN find balance
    .
    You’re not starting this journey as a quick fix—this is a new approach for you. You’re not going to get where you want to be within the first year—or two—or even three... I don’t know when we’ll get there to be honest... but I do know:
    1) we can’t reach our goals if we continue to try quick fixes
    2) we won’t last long if we do this alone
    3) you’ll stay in a dark place without the lord.
    #weightlosstransformation #transformation
  • 1,650 71 20 January, 2019

Latest Instagram Posts

  • C4:D10:M1 low carb pancakes into a sandwich loaf 😍 eating it hot with all the melted chocolate makes this feel super naughty!
  • C4:D10:M1 low carb pancakes into a sandwich loaf 😍 eating it hot with all the melted chocolate makes this feel super naughty!
  • 2 1 1 minute ago
  • Fat loss occurs when you are in a calorie deficit. Once you are in a deficit, look to increase your protein intake...still within your deficit! Why higher protein? Simply put it'll keep you fuller for longer.👍
  • Fat loss occurs when you are in a calorie deficit. Once you are in a deficit, look to increase your protein intake...still within your deficit! Why higher protein? Simply put it'll keep you fuller for longer.👍
  • 6 1 3 minutes ago
  • Everything is frozen outside ❄️ even our duck pond! So a big bowl of warm oats it is. Apple, cinnamon and berries topped with some PB and @myproteinuk butterscotch syrup 😍 • kcals 238
  • Everything is frozen outside ❄️ even our duck pond! So a big bowl of warm oats it is. Apple, cinnamon and berries topped with some PB and @myproteinuk butterscotch syrup 😍 • kcals 238
  • 10 2 9 minutes ago
  • Just incase you needed a reminder. 
You chose goals that meant something to you, don’t let them go before you have completed them. 
This is going to be a good year, I’m still so excited for what’s to come. Focus on what is important and make it a reality by working your arse off 👌🏻. #motivation #mondaymotivation
  • Just incase you needed a reminder.
    You chose goals that meant something to you, don’t let them go before you have completed them.
    This is going to be a good year, I’m still so excited for what’s to come. Focus on what is important and make it a reality by working your arse off 👌🏻. #motivation #mondaymotivation
  • 11 3 9 minutes ago
  • LET'S GO Cookies Balls ! 🍪💥
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La dernière recette est enfin disponible sur le site, on sait qu'elle était attendue ! 🙏🏼
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Les cookies balls sont à environ 116Kcal/unité si tu en fais 10. Ici j'en ai fais 15 par exemple, donc encore moins de calories ! 😋
.
Prêt à mettre les mains à la pâte ? 😋🍪
.
Bonne journée #teamMFT ! 💥
.
🇺🇸🇬🇧The last recipe is finally available on the website, we know it was expected! 🙏🏼
.
The cookies balls are about 116Kcal / unit if you do 10. Here I made 15 for example, so even fewer calories! 😋
.
Ready to cook some ? 😋🍪
.
Have a nice day #teamMFT ! 💥
.
#cookie #cookies #cookiesballs #nutrition #flexidiet #flexibledieting #flexiblediet #iifym #macros #diet
  • LET'S GO Cookies Balls ! 🍪💥
    .
    La dernière recette est enfin disponible sur le site, on sait qu'elle était attendue ! 🙏🏼
    .
    Les cookies balls sont à environ 116Kcal/unité si tu en fais 10. Ici j'en ai fais 15 par exemple, donc encore moins de calories ! 😋
    .
    Prêt à mettre les mains à la pâte ? 😋🍪
    .
    Bonne journée #teamMFT ! 💥
    .
    🇺🇸🇬🇧The last recipe is finally available on the website, we know it was expected! 🙏🏼
    .
    The cookies balls are about 116Kcal / unit if you do 10. Here I made 15 for example, so even fewer calories! 😋
    .
    Ready to cook some ? 😋🍪
    .
    Have a nice day #teamMFT ! 💥
    .
    #cookie #cookies #cookiesballs #nutrition #flexidiet #flexibledieting #flexiblediet #iifym #macros #diet
  • 10 1 10 minutes ago
  • 🏋️‍♂️ TRAINING AROUND INJURY 🏋️‍♂️ So nearly 3 months off from the Barbell Bench Press, something I previously did twice a week... minimum.

However knowing your own body, limits, capabilities is all part of the game. 
I needed the recovery, the first attempt back went well, I tried a heavy yet controlled weight.

All nice! 💪
  • 🏋️‍♂️ TRAINING AROUND INJURY 🏋️‍♂️ So nearly 3 months off from the Barbell Bench Press, something I previously did twice a week... minimum.

    However knowing your own body, limits, capabilities is all part of the game.
    I needed the recovery, the first attempt back went well, I tried a heavy yet controlled weight.

    All nice! 💪
  • 22 3 14 minutes ago
  • 2019 Goals ✨
I got into this macro dieting thing last year, with varied success. 
Often I'd find myself eating some weird ass meals, sacrificing the enjoyment in order to 'hit' my Protein goals. 🍳
.
Or I'd be terrified of dressing my salad, in case I went over my fat allocation. .
.
Safe to say, my usually healthy attitude towards food took a bit of a dive. So I've made a pledge with myself. If I wouldn't feed it to someone I love, I won't feed it to myself. 💘
.

I'm busy changing my habits, giving myself time to meal prep. It's the only way I can avoid giving myself Mercury poisoning by eating tuna straight from the tin every day! 🐟🐟🐟🐟🐟🐟🤢
.
Here's a lil FODMAP friendly, Happy Macro salad idea:
.
Hard Boiled Eggs, steamed Brussel Sprouts leaves, broccoli, carrots roasted in Ghee and cumin, toasted sunflower seeds, tahini dressing. .
.
If you are following low FODMAP - get yourself the Monash University app. It's $10, but that's a small price to pay for a bit more food freedom. For example - 2 tablespoons of tahini = 💨🌬️💨🌬️💨🌬️. One tablespoon, and you should be right. .
Happy Monday! 💥
.
.
.
#fodmapfriendly #foodprep #macros #healthy #tasty #goodfood #realfood #wholefood #eggs #protein #carrots #brusselssprouts #broccoli #sunflowerseeds #tahini #bekindtoyourself #nourish #changinghabits #selflove
  • 2019 Goals ✨
    I got into this macro dieting thing last year, with varied success.
    Often I'd find myself eating some weird ass meals, sacrificing the enjoyment in order to 'hit' my Protein goals. 🍳
    .
    Or I'd be terrified of dressing my salad, in case I went over my fat allocation. .
    .
    Safe to say, my usually healthy attitude towards food took a bit of a dive. So I've made a pledge with myself. If I wouldn't feed it to someone I love, I won't feed it to myself. 💘
    .

    I'm busy changing my habits, giving myself time to meal prep. It's the only way I can avoid giving myself Mercury poisoning by eating tuna straight from the tin every day! 🐟🐟🐟🐟🐟🐟🤢
    .
    Here's a lil FODMAP friendly, Happy Macro salad idea:
    .
    Hard Boiled Eggs, steamed Brussel Sprouts leaves, broccoli, carrots roasted in Ghee and cumin, toasted sunflower seeds, tahini dressing. .
    .
    If you are following low FODMAP - get yourself the Monash University app. It's $10, but that's a small price to pay for a bit more food freedom. For example - 2 tablespoons of tahini = 💨🌬️💨🌬️💨🌬️. One tablespoon, and you should be right. .
    Happy Monday! 💥
    .
    .
    .
    #fodmapfriendly #foodprep #macros #healthy #tasty #goodfood #realfood #wholefood #eggs #protein #carrots #brusselssprouts #broccoli #sunflowerseeds #tahini #bekindtoyourself #nourish #changinghabits #selflove
  • 5 2 15 minutes ago