Enjoy this seasonly inspired smoothie for an easy high protein and super tasty breakfast. Only a couple of ingredients and it tastes like Pumpkin Pie. Enjoy!
about 240ml of water, or enough to reach your desired smoothie consistency
DIRECTIONS
Add all ingredients to a blender and blend until smooth.
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Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond. Reach your fitness goals with my easy and delicious recipes! This recipe is from Volume 1.
The best meals and snacks for a fat loss diet include choices that are high volume, high fiber, high protein and lower in calories.
Including meals and snacks that fit this criteria help to ensure better satiety and hunger regulation. This makes it easier to stick to the calorie deficit required to lose fat.
In addition, a high protein diet is crucial for muscle retention while dieting. Otherwise the risk of muscle loss during dieting makes any weight loss results less sustainable. Aiming for 1g of protein per pound of ideal bodyweight everyday is a great target.
It’s also important to include foods that are delicious and flavorful. Any fat loss diet that lacks the opportunity for food enjoyment requires unnecessary levels of will power. When we feel overly restricted and bored, diet adherence disintegrates.
Next is a list of some of my favorite meals and snacks to include in a fat loss phase.
Air Popped Popcornseasoned with grated parmesan cheese and garlic powder
Fresh Fruitsuch as sliced apple dusted with cinnamon
Frozen Fruit such as mixed berries sprinkled with cocoa
Hearty Soup or Stew packed with a lean protein source and loads of vegetables
Huge Saladfilled with a variety of vegetables, a lean protein source, and a light dressing
High Protein Homemade Baked Treatsuch as chocolate brownies made with greek yogurt instead of butter and protein powder instead of wheat flour
Fruit And Protein Smoothiecontaining a scoop or two of flavored protein powder and frozen strawberries and bananas
I highly recommend putting the time in to learn how to turn your favorite foods and recipes into healthier versions by swapping in better ingredients. My e cookbooks are filled with ways to do this. They are also filled with over 100 of my tried and true recipes for soups, dressings, brownies, cookies, smoothies, and so much more!
As you dive into the world of meal prep take your own favorite bulk recipes including soups, stews, and baked goods and find out the nutritional content with the easy steps outlined below.
First, grab a notebook and keep it handy with a pen in your kitchen.
Next, weigh out each ingredient you are using in your total recipe and jot that down.
Then, decide the number of servings you want that recipe to be.
Divide each of the ingredients by the number of servings you have chosen.
Those numbers and ingredients are what you will track in your food tracking app or log book.
To figure out your portion of the prepared mixed meal to eat, weigh out the total cooked weight of what you made and jot that number down too.
Divide that number by the number of servings.
This is how much you portion to eat.
Make sense?
It does take more effort up front, but the results from having accuracy in your portions and how much you are eating more then makes up for the effort. It also gets easier with practice.
Some nutrition coaching apps like Carbon Diet Coach have a recipe function. You input all the ingredients and then add in the prepared weight of the food and voila. Pick any portion and it does the macro calculations for each unique serving for you. This is what I do. I’ve been using Carbon since it launched in 2020! I highly recommend.
Find more meal prep tips, ideas, recipes and more in my e cookbooks. This info comes directly from The Art Of Meal Prep For Sustainable Living Volume 2. Click below for details.
When it comes to a successful fat loss phase, sticking to a calorie deficit is a must. These 2 low calorie snacks help curb cravings and increase satiety with their bright and refreshing flavors and volume.
Fat Loss Snack #1: Savory Salsa and Fresh Veggies
Use any low calorie salsa (check label and avoid any with added sugar) as a dip and fresh sliced veggies as “chips”. I especially love a spicy salsa during fat loss phases to help curb appetite even further. Veggies that work great with salsa include sliced cucumbers, peppers, carrots, and celery. About 50 calories for 1/4 cup of salsa and 100g sliced veggies.
Great paired with chicken and cheese quesadillas made using low carb wraps for a complete low calorie and high protein meal.
Fat Loss Snack #2: Light and Sweet Berries in Jello
Using flavored sugar free jello and any combo of berries prepare the jello according to box directions and stir in 250g of berries. Set in the refrigerator overnight or for 4-6 hours. About 130 calories for a huge bowl!
Great paired with greek yogurt for a complete low calorie and high protein meal.
Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.
