Are you living inside or outside the circle?
And this is yet another reason why starvation diets are so bad for you! Your body NEEDS fuel to function properly. Do not deprive it of the calories it needs TO TAKE CARE OF YOU!!!
This is a pretty good list! Watch out for the dairy though.. it can cause bloating, especially if you are lactose intolerant. Also.. they show deli meat in the picture of “turkey and other lean meats”… avoid deli meats just because most of them are processed and full of sodium/preservatives. Try boneless/skinless chicken breast or lean ground turkey on your sandwiches instead! Lastly.. choose old-fashioned or steel-cut oats over instant.. Steel cut oats leave more of the bran intact, which increases the fiber content. Instant oats tend to go through more processing. =)
Crustless Blackberry Protein Mini Cheesecakes
- 1 small 170g tub of 0% Total Greek yogurt
- 2 tbsp of quark (or cottage cheese)
- 1 tbsp of coconut flour
- 1/4 cup of mulberries (or any other dried berry)
- 2 fresh organic eggs
- 1/4 cup of vanilla whey
Directions
- Blend ingredients together.
- Add 1 cup of fresh blackberries.
- Mix berries in with fork/spoon instead of blending.
- Pour the mix into your mold/s.
- Bake at 170º C (340º F) for about 35 minutes.
- Take them out, let them cool, eat them.
Nutritional Profile (per mini cheesecake, makes 9)
- Calories: 58.7
- Fat: 1.6g
- Carbs: 4.4g
- Protein: 6.5g
Recipe via ProteinPow
Clean eating is SO important!
3:43 AM
a message from Anonymous
Hey, I’m guessing you want to build up some muscle. To do that you can focus more on body weight training and lifting weights. Try to life 3-4 times a week and still add some cardio (brisk walking or jog to get your heart rate up.) Get in enough protein and embrace your body :)
a message from Anonymous
Your BMR (basal metabolic rate) is basically how many calories you should be consuming each day without doing any exercise. So if you do workout, make sure to consume your calories back to maintain your weight if that’s what you’re looking to do. If you want to either lose or gain weight, make sure to include your activity level, read more about it here ! One tip I would give you is to make sure you listen to your body and what it wants and what makes it feel good. Focus on eating whole foods that will make you feel good and stay away from the processed foods :) ! Soon you will feel great ! Make small changes like eating brown bread instead of white bread and go from there !
