Daily Nutrition Facts✏️

🙋🏻‍♀️ by Francesca ⠀ 🍏 calorie swaps 🍉 calorie fixes!

Here are Five simple yet delicious Dinner Recipes 🍛💫 *Swipe to see all 5 ideas + below for details! 🧡✨ ⠀ I’m all for easy and healthy simple recipes. Because eating clean should not only be sustainable but also taste good!🧡 These recipes Include plenty of veggies, protein and healthy carbs. ⠀ 1️⃣ 420 CALORIES Super Healthy Spaghetti Bolognese🍝(using zoodles and 1 cup marinara sauce), pasture-raised chicken (6oz) and stir fried mushrooms (1cup) 1.5 tsp olive oil, sea salt & pepper to taste. ⠀ 2️⃣ 404 CALORIES Healthy version of Egg Fried Rice 🍛 How to Make Cauli Rice: Cut up the raw cauliflower head into pieces and place in food blender until it becomes rice like. Add oil & garlic to a pan, then add cauliflower rice, sea salt & pepper and cook until soft. Add desired seasoning or chopped veggies, like peas. ⠀ 3️⃣ 484 CALORIES Fast and delicious Greek 🥗Salad Chopped 2 mini cucumbers, 1 cup cherry tomatoes, 1/2 cup chickpeas, onion with the oil, 1/4 lemon juice, & salt in a bowl. You can top with olives and 1 grilled chicken thigh. Swap chicken for feta to make this vegetarian, or add both😋 ⠀ 4️⃣ 395 CALORIES Salmon Pesto with Healthy Carbs 4oz wild caught salmon grilled with pesto zoodles, with stir fry vegetables (asparagus, 1 cup mushrooms, 1 cup cherry tomatoes, oil, garlic, salt & pepper) ⠀ 5️⃣ 469 CALORIES Eggplant Mozzarella with Grilled Chicken 1 Eggplant, 3 oz Fresh Mozzarella, 2 cups Marinara Sauce, 3 Basil Leaves. Slice eggplant into 1/2” pieces, and season. Lightly grill eggplant and in pan place slices of mozzarella, 2 tbsp marinara, and 1 basil leaf on each piece. Bake for 10-12 minutes or until cheese is melted. All credit @meowmeix and @chris.rocchio_fit
Pink lemonade n’ice cream🌸🍓✨ Would you try, Yay or Nay?!💭 Here’s a simple recipe ..💖(which makes one big bowl or two smaller ones)👇🏼 Ingredients • 3 frozen bananas • 1/3 cup frozen strawberries • 1/3 cup frozen raspberries • 2 tbsp lemon juice • 1 tsp chia seeds • 1/2 cup water - I added banana, strawberries, raspberries, shredded coconut, and edible flowers on top🌺💓 I’m wishing you all a wonderful day! All Credit @purelykaylie#vegan #smoothie #smoothiebowl #nicecream #strawberries #bananas #raspberries #rawfood #rawvegan #raw #fullyraw #chiaseeds #whatveganseat #kaylaitsines #bbgcommunity #bbg #recipes #healthyrecipes #foodvideo
Weekend Inspo💫✨ *Swipe for 5 healthy and delicious meal plan ideas! Calories per day are 2000 on average (any details please ask!) Happy Weekend!🧡 ⠀ PLAN 1 Breakfast: Avo & Egg on Toast Lunch: Clean & Healthy Sashimi🍣Bowl Dinner: Grilled Chicken, quinoa and greens Snack: Oats with delicious toppings 🥣 ⠀ PLAN 2 Breakfast: Toast-3-Ways! Avo, PB or StrawberryYo Lunch: Pasta with basil, pine nuts & pesto🥰 Dinner: Salmon, quinoa & fresh green beans Snack: Greek Yo & frozen fruits, 🍫 ⠀ PLAN 3 Breakfast: Egg 🍳🥑 and fried sweet potatoes 🍠 Lunch: Chicken, wholewheat pasta & cashews Dinner: Prawns 🍤 Rice 🍚 & Greens🥒 Snack: Protein pancakes🥞with a drizzle of honey🍯;) ⠀ PLAN 4 Breakfast: Yummy Egg-in-a-Pancake Lunch: wholewheat pasta with fresh tomato Dinner: Salmon, avocado & potato wedges Snack: 2-way Toast😍 ⠀ PLAN 5 Breakfast: Classic avo&egg can never go wrong:) Lunch: 🍗Chicken & Superfoods🌱 Dinner: Salmon, pasta & greens Snack: PB, chocolate oats & blueberries ⠀ Wish you all a very Happy Weekend! All plans shown thanks to @wernou Francesca xox #nutrition #calories #healthyfood #recipe #mealplan #mealprep #cleaneats #diet #weightlossjourney #weightloss #bbg #lunch #salmon #avocado #protein
Here are Five “What I Eat in a Day” Meal Plan ideas🍱💫 *Swipe to see plans and below for calories & info x x ⠀ 1️⃣ MEAL PLAN ~ 2400kcal BREAKFAST: oats, flaxseeds, nut butter, choc pot + maca. LUNCH: chicken & lentil soup 🥣 with wholemeal bread DINNER: Salmon with rice 🍚 and veggies🌽 SNACKS: turkey sausage and avo sandwich. ⠀ 2️⃣ MEAL PLAN ~ 2000kcal C200 P100 F80 BREAKFAST: 🍳egg + avocado sourdough pitta. LUNCH: rice, beans, cheese🧀 fried mushrooms. DINNER: spaghetti bolognese🍝 with pasta. SNACKS: strawberries 🍓 cashews + 🍫dark chocolate. ⠀ 3️⃣MEAL PLAN ~ 2400 kcal C300 P130 F70 BREAKFAST: Protein pancakes🥞almond butter LUNCH: Avocado🥑and baked beans bowl. DINNER: Baked potato with protein🍗 SNACKS: Fruit and nuts with Golden Milk🥛 ⠀ ⠀ 4️⃣ MEAL PLAN ~ 2500 calories C300 P110 F90 BREAKFAST: oats with lots of toppings💕:) LUNCH: tuna and avo wrap🌯 DINNER: turkey casserole with rice🥗 and veg SNACKS: rice cakes, 🍏apple, bran flakes and biscuits🍪 ⠀ 5️⃣ MEAL PLAN ~ 2000kcal BREAKFAST: 😁🍳Full English Breakfast! LUNCH: grilled chicken and avocado sandwich🥪 DINNER: Baking tray meal: 🥔potato🌶pepper + cod🐠 SNACKS: fruit, cashews, dark chocolate + kale chips🥒 Amazing content and post by @kathryn_gray1 🍏💙🍉🍓🍇🍒🥒⭐️🍭💛🍪🍐🍉🍫❤️😘
Beef - Chicken - Salmon Which is best?!🥩🍗🍣 *Swipe for storage times 🕔🕣🕧 There are many plant based protein sources available too, but if you do eat meat, this is a really helpful visual made by @sarah.j.murphy and @caligirlgetsfit directly comparing arguably, the Top 3 most popular Meat Protein sources. ⠀ Shown here 100g: 🥩 Stirling Steak = Highest volume of protein 🍗 Chicken fillet = Leanest 🍣 Salmon fillet = Excellent micronutrients ⠀ Each source has its own pros and cons and a lot of it comes down to what you LIKE and what meal you are making. So why not mix it up and keep it varied 🙂🍽 ⠀ There may be no ‘best’, but.. Which is your favourite❓❔ I would choose salmon any day :) ❤️👩🏻‍🍳 Francesca xox
Do you like Fried Rice?🍚 Here's 4 great versions: 1-4 which is your favourite!? 🍴💫💫 1️⃣🍖🍗 #Chicken #Teriyaki Fried Rice 2️⃣🥩🥦 #Beef & #Broccoli Fried Rice 3️⃣🥒🌶 #Veggie Fried Rice 4️⃣🥓🍍 #Ham & #Pineapple Fried #Rice #friedrice #rice #chinesefood #nutrition #calories #weightloss #healthyfood #recipe Video thanks to @buzzfeedtasty
Delicious Breakfast Egg Muffins!🍳 *Swipe for video recipes + see below for details #egggang 🥚❤️🥚 ⠀ ⭐️~90 Calories Each ⭐️High Protein ⭐️Low Carb ⭐️Great for Meal Prep ⠀ ⠀ SO MANY choices😍 ..which is your fave?! 🧀Egg + Feta & Spinach 🥓Egg + Bacon 🍗Egg + Chicken 🍅Egg + Tomato 🌿Egg + Veg ⠀ ⠀ 👩🏻‍🍳RECIPE: 10 large eggs 1 1/2 tsp salt 1/2 tsp pepper Add-ins choices ⠀ ✏️INSTRUCTIONS: Preheat oven 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. In a large 4 cup measuring cup or mixing bowl, crack eggs and whisk together with seasonings. Stir in add-ins of choice. Divide evenly into muffin tins. Bake for 12-15 minutes, or until set. ⠀ ⠀ Hope you loveee this mealprep breakfast as much as I do! Thanks to @lifemadesweeter @fitfoodiefinds @mad_about_food for all these egg muffin recipes! ❤️👩🏻‍🍳Happy Cooking! Francesca xox
Here are Five Low Carb food diaries 🍱💫 *Swipe to see all ideas! Calories & Macros listed below 💫:) ⠀ The calories and items are all listed so you should be able to adjust this easy to your profile or calories or please ask!🧡 ⠀ 1️⃣ 1683 CALORIES MACROS: 160g Carbs 137g Protein 55g Fats ⠀ 2️⃣ 1400 CALORIES MACROS: 106g Carbs 141 g Protein 46 g Fat ⠀ 3️⃣ 1715 CALORIES MACROS: 157g Carbs 157g Protein 51g Fats ⠀ 4️⃣ 1500 CALORIES MACROS: 172 g Protein 90 g Carbs 50 g Fat ⠀ 5️⃣ A 1500 calorie vegetarian meal prep Pictures thanks to @marekfitness #mealprep #calories #nutrition #lowcarb #diet #iifym #macros #lowcarb #keto #bbg #healthyfood #slimmingworld #chef #eggs #vegetables #detox #weightwatchers #weightloss #recipe
Weight Loss Vs. Weight Gain Meals *Swipe to see all Five ideas and below for full details!💫🍱💫 ⠀ 💫The caloric values for weight loss and weight gain are different for everyone. These images are not a one size fits all solution. They are meant to show what it could look like if you wanted to make the meals more weight loss or weight gain friendly😎Adjust as needed and Happy Cooking! Any questions?! Please ask me below🧡 ⠀ ⠀ 1️⃣ Turkey Sausage Breakfast Skillet ⠀ WEIGHT LOSS➖ 346 CALORIES • 3:1 egg white yolk ratio = higher protein to fat ratio • Lower carb breakfast ⠀ WEIGHT GAIN➕ 637 CALORIES • Use more yolks • Extra carbs with the potatoes • Use butter & full fat milk to scramble eggs • More oil to cook meat & potatoes ⠀ ⠀ 2️⃣ Firecracker Chicken ⠀ WEIGHT LOSS➖ 353 CALORIES • Spray oil to cook vegetables (essential nutrients & vitamins from varied veg!) • Chicken breast instead ⠀ WEIGHT GAIN➕ 683 CALORIES • Chicken thigh has higher calories • Any rice type to increase carbs • Lower portion of vegetables ⠀ ⠀ 3️⃣Sweet Potato Hash ⠀ WEIGHT LOSS➖ 373 CALORIES • Turkey sausage (maintains volume and cuts calories) • Any vegetables to increase volume without many calories ⠀ WEIGHT GAIN➕ 677 CALORIES • Pork sausage • More sweet potato ⠀ ⠀ 4️⃣Maple Sriracha Meatballs ⠀ WEIGHT LOSS➖ 395 CALORIES • Ground turkey, less calorie dense • Less quantity of meat • Slightly more broccoli trees :) • A bed of zucchini noodles (these provide volume to help keep you fuller) ⠀ WEIGHT GAIN➕ 809 CALORIES • Ground pork (more moisture,calories and fat=better choice for weight gain) • Rice adds carbs to help replenish your glycogen stores and prepare your body for your next workout! ⠀ ⠀ 5️⃣Buffalo Chicken with Garlic Parmesan ⠀ WEIGHT LOSS➖ 380 CALORIES • Potato Wedges • 1/2 of a potato • Less chicken • Choose chicken breast instead ⠀ WEIGHT GAIN➕ 705 CALORIES • A whole potato • Half the vegetables • Choose chicken thighs meat instead Credit thanks @themealprepmanual
First we look 👀, then we eat🍴! Binge eating disorder? Then please read!🧡⬇️ ⠀ What is the very first thing we do before we have a bite? Smell? Taste? Touch? Or see? ⠀ ✨When we go grocery shopping, Why do we feel tempted to go with the more expensive brands packaging, why do we want to pick the best looking vegetables and fruits? Why do we match our shoes to our clothes or, put on makeup and comb our hair? Why does nature have a healing effect? ...Why do those “Instagram” pictures have to look Perfect + Pretty all the time (You see those “Instagram” vs “Reality” posts?!). ⠀ By far the most important organs of sense are our eyes and we perceive up to 80% of all impressions by means of our sight. We are usually attracted by the beauty. If we put effort to look good in order to feel good, why wouldn’t we put an extra effort on our food? 💁🏻‍♀️Especially if your priority is nutrition!🍏 ⠀ 👱‍♀️👉YOU DESERVE to look good, to have matching shoes with your pretty dress👗 ..But, don’t you forget, you also deserve to have nutritious and well presented plates to nourish your body and soul!☯️ ⠀ A study by👨🏻‍🔬 gastrophysicist Professor Charles Spencer at the Oxford University has proved that making something look good makes it effectively taste better too. If you have binge eating disorder, you might want to start working on the presentation of your foods. If your eyes are satisfied enough, your stomach may be too! Don’t forget to chew your food and eat slow! ⠀ Would love to see your beautiful plates! Don’t forget to tag me!☺️❤️Thanks to @fitwmeneat for this wonderful graphic. Happy weekend guys! Francesca xox ⠀ #apples #keto #bingeeating #calories #diet #weightloss #recipes #recipe #chef #cooking #bbg #healthyeating #nutrition #macros #protein #eggs #almond #recovery #selflove #mealprep
🥛300 calories vs. 650 calories🥛 Overnight Oats Recipe💁🏻‍♀️😍for weight loss or weight gain.... ⠀ Bulking? Losing Fat? I’ve got you covered with both options! ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat Loss 🔥⠀ This recipe uses #almondmilk instead of regular #dairy milk because it’s much lower calorie and delicious too! Because #losingweight requires you to be in a calorie deficit, this will be the major🔑 Also having a smaller portion of the yummy but calorie dense food here being the glorious pb 🥜 1 tbsp instead of 2. You can always use powered pb which is great especially in smoothies as it is lower in calories yet still has the taste.⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Muscle Gain 💪⠀ This #recipe contains more #oats , more #peanutbutter , more #milk and overall more calorie goodness 👅 this is because muscle is gained more efficiently when your body is in a calorie surplus. ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recipe Instructions ✍️⠀ Add all #ingredients to a mason jar or container, mix it and lock the jar/container with the lid 👏 Leave it in your refrigerator overnight for 7-9 hours and simply enjoy when you wake up 🤩 enjoy hot or cold! Awesome idea by @lewfitness ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #overnightoats #mealprep #breakfast #nutrition #diet #weightloss #calories ❤️🥛❤️
Healthy Smoothies 4-ways!🍌🍒🍓😍 All recipes below :) ✨ 🍒Overnight Banana-Berry Oatmeal INGREDIENTS ½ cup rolled oats ½ cup blueberries 1 banana 1 container Vanilla Greek Yogurt ½ tablespoon honey PREPARATION 1. In a blender, combine Chobani® Vanilla Greek Yogurt, banana, blueberries, honey, and vanilla extract. Blend until creamy. 2. In a 16-ounce canning jar, place oats, top with smoothie, and stir. 3. Refrigerate 8 hours (overnight). 4. Serve with additional blueberries and banana slices. 5. Enjoy! 🥛Banana-Berry Chia Smoothie INGREDIENTS 1 frozen banana ½ cup frozen strawberries 1 container Chobani® Vanilla Greek Yogurt ½ tablespoon honey 1 tablespoon black chia seeds PREPARATION 1. In a blender, combine banana, strawberry, Chobani Vanilla Greek Yogurt, and honey. Add chia and pulse quickly to combine. 2. Enjoy! 🥣Banana-Berry Bowl INGREDIENTS 1 frozen banana ½ cup frozen blackberries 1 container Vanilla Greek Yogurt 1 tablespoon honey 2 tablespoon pepita (pumpkin seeds), divided 2 tablespoons grated coconut, divided Additional fresh banana and berries for garnish PREPARATION 1. In a blender combine Vanilla Greek Yogurt, bananas, blackberries, honey, 1 tablespoon of pumpkin seeds, and 1 tablespoon of coconut. 2. Pour into a bowl and top with additional pumpkin seeds, coconut, blackberries, and banana. 3. Enjoy! 🍭Banana-Berry Pops INGREDIENTS 1 banana ½ cup fresh strawberries 1 container Vanilla Greek Yogurt 1 tablespoon honey 8 tablespoons granola PREPARATION 1. In a blender, combine banana, strawberry, Greek Yogurt, and honey. 2. Pour into pop molds (leaving gap) and top with 2 tablespoons in each pop. 3. Freeze at least 8 hours. Enjoy! Video from @buzzfeedtasty
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