Meal Prep Inspo 💫🍱💫 Swipe for 5 Easy and Delicious ideas! 1-5, which is your favourite?😍
✏️Calories & Macros below!
Feel free to adjust to your needs :)
Nothing beats a simple homemade meal☺️
1️⃣ 586 Calories
33 Protein | 83 Carbs | 14 Fats
Less is more! Flavors are important when going for a simple meal. Rice flavoured rice with curry, curcuma, garlic, black salt.
- 150g chicken sausage
- 75g rice
- 80g mango
- 50g blueberries
- 50g strawberries
2️⃣ 775 calories
30 Protein | 83 Carbohydrates | 36 Fats
- 2 eggs
- 1 medium avocado
- 30g brown rice
- 30g brown bulgur
- 40g beans
- 30g corn
- 200g melon
3️⃣ Vegan friendly orange "chicken", sesame seeds, spring onion and Jasmine rice. Grilled fresh tuna, sliced cucumber and Jasmine rice
4️⃣ 576 Calories
21 P | 64 C | 26 F
- 80g multigrain penne
- 1 egg
- 80g avocado
- sesame seeds
- red chilli flakes
💦 The infused water = strawberries, lemon, kiwi and rosemary infuse for 2 hours 💦
52 P | 89 C | 37 F
- 120g minced beef
- 150g potatoes
- half avocado
- PAM butterspray
- homemade spicy sauce
- 100g grapes
- homemade carrot cake😍
Any questions please let me know Francescaxx
Hope you’re having a great week!
Images by @chubbyinshape #email@example.com#snack#weightloss#salmon#chicken#lunch#mealprep#healthyeating#protein#flexibledieting#iifym
2,201142 hours ago
dinner tonight made from last week’s leftover riced cauliflower and other less perishable items from the fridge (eggs and kimchi), freezer (edamame), and pantry (rice and seasonings) 🍲 // half brown rice, half riced cauliflower mixed with edamame, @milkimchi vegan kimchi, cilantro, garlic, ginger, reduced sodium soy sauce, and sesame oil topped with a soft boiled @vitalfarms egg, red pepper flakes, and @traderjoes everything but the bagel seasoning #kimchifriedrice#yolkporn#fridgecleanout
168752 minutes ago
My dinner had me like 🥰
Wild salmon with spaghetti squash, and sautéed spinach and Swiss chard. Super nutrient dense dish.
I choose to eat with purpose.
I love it. I enjoy it. I am grateful for it.
The second pic shows the EBTB seasoning I added... because I love it.
52117 minutes ago
The girl on the left 2.5 years ago needed an outlet. She needed something to fill her cup and bring back that magic into her life. So she said yes. Yes to committing to sharing her journey authentically, from day one. Even though she had so many doubts, fears, questions... what other choice did she have? To do nothing different but expect different results? Nope, we all know that doesn’t work. The girl on the right is the freest, happiest, most fulfilled, EXCITED and the most confident she’s ever been 💗
I used to be the girl that would roll her eyes when girls would post stuff like this. I was constantly in the comparison game- which by the way, is the BIGGEST thief of joy. I didn’t believe a word they were saying and was always stuck in the “it’s too good to be true” mindset... until one day, when I stumbled across this girl on Instagram who finally turned the light on for me.
Eating healthy & working out is just putting your keys into the ignition. It’s what happens deep within your soul when the magic truly starts to reveal itself. Committing to yourself and keeping your promises is when you turn on your engine and take the drivers seat of your life ✨✨ ___
If you’re reading this and thinking to yourself, it’s just another transformation photo... I hope that you see through that and MAYBE, just maybe you can let it be your light.
242171 hour ago
A simple rich red homemade Tomato Soup. @lovethroughplants shows off the lusciousness of this oh so simple dish, reminding all of us how pleasurable and satisfying a warm bowl of it can be on a chilly day or night.
📷 by #lovethroughplants (check out her page for recipe info!)
422936 minutes ago
Dumplings with a sweet & sour cabbage-mushroom filling and chili broth on top by @beferox 💛
For the sweet & sour dumpling filling:⠀
Heat 2 tbsp canola oil in a pot over low-medium heat, added 1 small onion (chopped), 3 cloves of garlic (minced), a ca. 2 cm long piece of ginger (minced), 1/2 small cabbage head (finely chopped) and let everything cook for about 3-4 minutes before adding 200g chopped mushromms.⠀
Then, let everything cook for another minute and added 1 tsp salt, 1 1/2 tbsp. flour, 1 tbsp dark soy sauce, 1 tbsp apple cider vinegar and 2 tbsp brown sugar.⠀
Stir everything together and after ca. 5 minutes the filling was read.⠀
This recipe makes enough filling for ca. 26 dumplings.⠀
For the chili broth that goes on top of the steamed dumplings mix together 100ml vegetable broth, 1 tbsp canola oil and 1 tsp chili flakes. Enjoy!
My lower body is so much stronger than my upper body! I think I only hate push ups because I have a hard time doing them. I have a hard time doing them because my upper body strength is so trash 🥴 but I’m working on it! Whenever I’m in the kitchen I use the counter top to do my push up or when I’m working out I use the wall. For whatever reason it seems easier than the standard push up format, but the outcome will be the same. I did 50 push-ups today, going for another 50 tomorrow even though I did some yesterday and still feeling it.
Food is fuel! I am so excited for this new program that is launching next month that will be the ultimate portion fix. It is about giving your body exactly what it needs to operate at its best! No starving. No random points that disregard food source. No fasting. No trendy fad. This is how you enjoy food, and get the most out of it because it feeds your body what it needs in the right ratio!
Tonight our team earned a call with the super trainer who created this new program and so humbled to get more information before it is launched! If you struggle with nutrition this program is for YOU 🤛🏼. #nutrition#fuel
Ever have a trainer say you have to eat broccoli and you hate broccoli ? Maybe there are other greens you like that you can substitute? ⠀
When talking to clients the most important is not to make hard rules or else what ends up happening is the client will rebel, put up a wall then good luck getting them to do anything 😔 ⠀ ⠀This is the A - B - C list I use to figure out what a client likes , what they are willing to try, and what is a no no for them for now . ⠀
This is for both foods and workouts and we work together to figure out what we can do to get that change going with things that are very easy first then we can work on the hard stuff later. Consistency first ! 😎
Lover of whole and fermented foods, organic and toxic-free lifestyle advocate, integrative health student and essential oil representative Erin Picken joins Mel on the podcast today! 👏🤩 Erin has had quite a journey with wellness, with her two children struggling with health issues that western medicine could not address. She turned to a naturopath, which lead her on a five year natural health journey to heal her kids. 👩👦👦 We chat about MTHFR, food intolerances, detoxing in children, adapting to a wholefood life as a family, treating autism with diet and so much more on this episode. 👍👍👍 Follow Erin on Instagram @erinpicken and ensure you're following us too @mgherbsofficial 🤳
The most obvious 30-minute workout one can do is the 30-minute swim for distance. With such limited time, you may opt to cover as much yardage as humanly possible and swim laps nonstop. As brainless as this sounds, it is actually an opportunity for you to test your endurance and gauge your fitness level.
If you can swim a mile, or 1,500 meters, in a half-hour, then push yourself to manage 1,600 meters in the same amount of time. Also pay attention to when you start to feel fatigued, and try negative splitting your 30 minutes the next time you hit the pool.
I would recommend getting into the habit of doing this drill once a month. You will be surprised at how well you will become attuned to your body (you will know your off days and your good days and even be able to predict your pacing without looking at the clock). It is also a great way to burn calories with a concise aerobic workout and cover yardage you would normally need more time to complete.
Happy Monday-est Tuesday of all time! 😴 Got home from work today and wanted some comfort food - so I whipped up this crispy cauliflower gnocchi with pesto & blistered tomatoes 🍅
If you can’t tell my by now, I have a thing for replacing carbs with cauliflower - and @traderjoes cauliflower gnocchi is one of my fave ways to do it. It is lower carb than the traditional potato pasta and also packs in all the nutritional benefits of cauliflower (anti-inflammatory, high antioxidant content and of course, fiber) @iamwellandgood came out with a great article today about baking the gnocchi, so I gave it a try and highly recommend 👌🏼 Blistering the tomatoes was super easy, I just heated some avocado oil on high and popped them in until the skin started to detach from the fruit.
Once finished, I mixed in @wholefoods organic basil pesto and added in some homegrown basil leaves from my window sill 🌱😊 this recipe was so savory and saved nearly 300 calories and 40 carbs by making the pasta swap! Which means I earned a glass of red wine on the side 🍷 have a great evening everyone!
MOTAvated FITNESS 🏋🏼♀️ With the rebranding of my business I wanted to also share a little bit about my credentials and business with everyone!
I studied Health and Sports Science at NWOSU. I’m a Certified Personal and Group Trainer through National Academy of Sports Medicine. A couple of my credentials include Fitness Nutrition Specialist, Weight Loss Specialist, Youth Exercise Specialist, and Corrective Exercise Specialist. I also specialize in Flexibility and Neuromuscular Stretching🙌🏼 I’ve been blessed to be able to build a Personal Training and Nutrition business going on four years now.
It’s my mission to help clients embrace a healthy lifestyle and help them achieve their personal physique goals, whatever those may be.
I’m thankful I have the following I do and I want to continue to offer my current clients and any future clients with even more services to help them live a fitter, healthier, and happier life!
My services have remained the same! But I’ve added some new certifications behind my name, as well as offering online training now!! This was a big request that I never offered before, I always wanted hands on! But I realize not everyone’s schedules can mesh or not everyone that has asked me lives close enough to do so.
Another biggie here!! Not only do I make each of my clients INDIVIDUAL, CUSTOMIZED meal plans, but I’m going to offer hands on meal prepping these meals for you! This is a service any training client can receive OR a nutrition only client, which I have several of!
This meal prep service consist of me making you an individual meal plan, based on your goals and a CUSTOM macro count by me. I adjust this weekly as goals change and physique changes!
Fitness and Nutrition play a huge role in my life and I love being able to encourage that in others lives as well.