Tag: sustainable fat loss

Fit Recipes!

Free Recipe: 5 Minute Protein Pumpkin Pie Mousse

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High volume, high protein, low calorie and tastes like pumpkin pie! Need I say more! This Protein Pumpkin Pie Mousse makes a delightful breakfast, snack, or dessert elegant enough for company. It is also quick and easy to make.  All you need is a bowl, a spoon, and a scale and it takes only 5 minutes.  Do what I did and quadruple the recipe to make a bigger batch.  Enjoy! 

Serves 1 (including toppings)

285 calories

25g protein

35g carbohydrate

6g fat

INGREDIENTS YOU’LL NEED:

  • 125g canned pumpkin puree 
  • 125g nonfat Greek yogurt 
  • 10g Outwork Nutrition Build Whey Vanilla Protein Powder 
  • 10g white chocolate or vanilla instant pudding mix (5g if using sugar free)
  • 20ml 1 % milk 
  • Dash of cinnamon or pumpkin pie spice

Optional Toppings:

  • 7g pecans 
  • 7ml real maple syrup 

DIRECTIONS

In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a thick frosting like consistency.

Add in the pumpkin and mix well. Then add in the yogurt and mix well.

Can be eaten right away or placed in the refrigerator for a short time to thicken a bit. Serve topped with the pecans and maple syrup. Enjoy within 2-4 days of preparing.  Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.   

Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

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.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

The Best Meals and Snacks For A Fat Loss Diet

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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 Popcorn seasoned with grated parmesan cheese and garlic powder
  • Fresh Fruit such 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 Salad filled with a variety of vegetables, a lean protein source, and a light dressing
  • High Protein Homemade Baked Treat such as chocolate brownies made with greek yogurt instead of butter and protein powder instead of wheat flour
  • Fruit And Protein Smoothie containing 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!

Click for details. https://melaniewales-sustainableliving.com/shop-cookbook/

They contain all the recipes I have personally created and used consistently to lose fat, build muscle, and keep off over 140 lbs for years!

Find me on Instagram for more recipes, fitness tips, and meal ideas.
www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Great Snacks For Losing Fat

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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.

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    Never Quit: The Only Way To Guarantee No Results Is To Give Up

    melaniewalessustainableliving

    Now 8 years into my journey I get a lot of comments such as “Well, it’s easier for you because_____.  It’s harder for me because_____. “

    I wouldn’t call the efforts required over 4 years to lose 145lbs and another 4 years of maintaining and leveling up my body composition.… easy.  But that’s beside the point.  No one wins in the competition of who’s had it the hardest.  

    We all have our own unique set of circumstances and challenges that we navigate while prioritizing our heath and well being.   

    The great thing about living a healthy life with healthy habits and routines is that it works for everyone.  

    Young and old.  

    Underweight and overweight.  

    Weak and injured.  

    Through all stages of life and through all manner of struggles, we all benefit from taking care of ourselves with a healthy lifestyle.

    It is a huge step to let go of the narrative of old self limiting beliefs and to start putting our energy in the right places.

    I promise that each of our own challenges and life histories do not need to be a permanent crutch.  We need to let go of comparison and allow all the things we have uniquely survived remind us of how awesome and capable and resilient we are.   

    When new purpose outweighs old excuses results have no choice but to follow.

    The only way to guarantee no results is to give up. 

    Never Quit!

    If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

    See my client testimonials.

    www.melaniewales-sustainableliving.com

    Follow me on Instagram for more tips, free recipes, and full days of eating.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    5 Proactive Fitness Habits To Start Now 

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    Over the course of losing and keeping off 145lbs I have learned quite a bit about what it takes to make weight loss not only possible, but also sustainable. 

    It can feel hard to build new habits. That’s why it is best to keep things as simple as possible. It’s amazing how all the small things we do each day add up with time and consistency, not perfection.

    Here are 5 proactive habits you can begin doing now to help you get and stay fit long term.

    1. Cook: make most of your meals at home.
    2. Grocery shop: do this weekly to make sure you always have fresh fruits and vegetables and lean proteins available. 
    3. Walk: Move more often throughout the day. Bonus points if you can do it outside. 
    4. Don’t snack: Mindless snacking makes it so easy to overeat. Aim for 3-5 meals each containing at least 25g lean protein and a fruit and/or veg at consistent meal times. 
    5. Found Moment Exercise: Don’t let the excuse of not having enough time stop you from doing something! A solid session of resistance training is great. But if time is limited a set of push ups or bodyweight squats sprinkled throughout the day really add up! 

    If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

    See my client testimonials.

    www.melaniewales-sustainableliving.com

    Follow me on Instagram for more tips, free recipes, and full days of eating.

    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!

    Free Recipe: Coconut Curry Crockpot Chicken

    melaniewalessustainableliving

    Only a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time.

    Serve over rice with a side of steamed vegetables for a complete meal.

    You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup!

    One quick tip for those of you wanting to shred body fat: Eat more soup!  The volume goes a long way to keep hunger at bay.  

    Serves 6

    Per serving

    235 calories

    24.7g protein

    6g carbohydrate

    11.5g fat

    INGREDIENTS YOU’LL NEED

    • 672g frozen boneless skinless chicken breast (about 3 large breasts) 
    • 406ml coconut milk (1 can) 
    • 200g sliced onion 
    • 2 tbsp curry powder 
    • 1 1/2 tsp garlic powder 
    • 2 tsp ground pink Himalayan salt 

    DIRECTIONS

    Add all of the ingredients to a crockpot and cook on high for about 4-5 hours or until the chicken is cooked through and can be easily shredded with 2 forks.

    Using 2 forks shred the chicken and stir so the chicken can absorb all the tasty coconut curry juices it cooked in. Allow to cool a bit before storing. Keeps for 4-5 days in the refrigerator for fast lunches or dinners all week long. Or freeze portion for future meals.  

    Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    This Coconut Curry Crockpot Chicken bulk meal prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!, Fitness Tips

    Great On The Go High Protein Meal Ideas

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    We should get at least 30g of high quality protein in each of our meals even when we are on the go.  Next are 3 high protein meal ideas that are great options even on the busiest of days to help you reach your protein goals and help you stick to your daily nutritional goals.  

    This post is inspired by my recent family medical emergency and are the exact meals I used to keep my highly stressed and sleep deprived brain and body functional as I cared for my daughter during her hospital stay.  (Update: She is now fully recovered!!!)

    1. Pack 2 scoops of protein powder and an apple or banana.  Simply mix the protein powder in water, a coffee, or other preferred beverage while out and about.  Add in a whole piece of fruit for convenience, fiber, and increased satiety.  Very quick and easy to pack when you are rushing out the door.  
    2. Make a “yummy bowl.”  This yogurt and fruit bowl is my favorite on the go option!  (In my 2nd cookbook I call it the Overnight Dessert Recovery Bowl because I generally make it for my evening dessert) For ease at my house, I refer to it as my “yummy bowl”.  It’s super easy to make and bring in a cooler. See below for a screen shot of the full recipe direct from my e cookbook.   
    3. Buy the best high protein options you can find.  Sometimes we don’t have time to pack or an emergency occurs and there is no other choice.  Read labels and opt for prepared foods that are high in protein and lower in fat such as greek yogurt, a turkey sandwich wrap, and Fair Life Core Power high protein milk.  Add in a piece of whole fruit for more low calorie volume and satiety instead of opting for a side of chips or a cookie.  

    You have choices.  Eating like crap never helps you feel better.  

    Whatever the day brings you can make the choice that aligns you with your long term goals and helps you feel your best.

    Prioritize your health and well being and let the excuse of being “too busy” go.

    Getting and staying fit is always worth the effort.  

    Screenshot from my E Cookbook “The Art Of Meal Prep For Sustainable Living Volume 2”

    Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find the Overnight Dessert Recovery Bowl in Volume 2 as well as many more delicious and macro friendly recipes for bulk prep, quick prep, sweets and snacks prep and so much more.

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    Secrets To Losing Weight and Keeping It Off For Good

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    8 years between these pictures.  You want to know the secrets to losing weight and keeping it off for good?  

    Well… there are no secrets.

    No magic diet, or pill you can take to make the body fat melt off.  

    It takes consistent WORK.  It takes changing bad habits for good.  

    It takes realizing habits you thought were good really aren’t if you are not seeing results.  

    It takes prioritizing your long term health over your short term wants every single day.  

    It takes falling in love with the process.  

    It takes a radical mindset shift, determination, and good information to help you along the way.  

    3 helpful tips to get you going on your Sustainable Living fitness journey.

    1. Be Patient. Sustainable results are slow going.  If the process was quick and easy we would all be walking around in our dream bodies.  Losing 2-4 pounds a month is amazing progress!  
    2. Be Realistic. Set daily goals that you can actually achieve.  If you haven’t exercised in months, don’t expect to hit it hard from the start, training 6 days a week and an hour everyday.  This will burn you out.  Daily walks and a couple 30 minute full body workouts per week are a great start. 
    3. Celebrate your daily wins!  Big and small.  If you make a mistake or fall off track, that’s okay.  Learning how to lose weight and keep it off is a skill.  It takes practice.  Don’t beat yourself up.  Be kind and keep going NOW.

    You are only one good habit away from being back on track. 

    Drink a glass of water, take a 10 minute walk, or enjoy 3 deep slow breaths.  Cool.  Now you are back on track!!  Make those small efforts add up so you can lose weight AND keep it off for good!

    If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

    See my client testimonials.

    www.melaniewales-sustainableliving.com

    Follow me on Instagram for more tips, free recipes, and full days of eating.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    The Best Low Calorie Sauces and Condiments

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    Healthy whole foods do not need to be boring and plain. Keep my top 5 everyday sauces and condiments on hand so you can always add flavor, texture and variety to your meals without loads of excess calories.

    • Yellow Mustard
    • Monk Fruit Granulated Sweetener
    • Sugar Free BBQ Sauce
    • Dill Pickles
    • Hot Sauce

    Looking for ways to make all your healthy and homemade meals flavorful? Click here to learn more about my E Cookbooks. “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” are dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

    Fit Recipes!

    Free Recipe: Double Chocolate Fudge Protein Brownie

    melaniewalessustainableliving

    I stumbled across this perfect protein brownie recipe on accident!  I was trying to create something else utilizing canned pumpkin and chocolate and what ended up happening was that I made divine brownies instead!  The pumpkin is what makes this brownie possible. You don’t taste the pumpkin at all, instead it gives this brownie it’s perfect texture without using butter and allows the rich chocolate flavor to come through.🤤 

    Makes 8 servings

    Per 60g serving

    135 calories 

    9g protein

    19g carbohydrate

    3.5 fat

    INGREDIENTS YOU’LL NEED

    • 2 eggs 
    • 75ml real maple syrup 
    • 75g nonfat Greek yogurt (unsweetened applesauce can also be used and works great!)
    • 140g canned pumpkin 
    • 25g cocoa powder 
    • 50g Chocolate Protein Powder of choice 
    • 25g all purpose flour 
    • 50g semi sweet chocolate chips (or mix and match any kind of baking chips such as milk, dark, white or peanut butter chips)
    • 5g baking powder 
    • 1/2 tsp ground pink Himalayan salt 

    DIRECTIONS

    In a mixer or by hand mix together the eggs, maple syrup, Greek yogurt, and pumpkin until smooth.

    By hand fold in the cocoa powder, baking powder, and salt.

    By hand fold in the protein powder.

    By hand gently fold in the flour and chocolate chips until smooth and just combined. To not over mix!

    Pour the batter in a parchment lined 8×8 baking pan and bake at 325 degrees for 22 minutes.

    Remove from oven and allow to cool on a wire rack. The middle of the brownie should still be a bit gooey when you first remove it from the oven. It will further set as it cools.

    Once cooled cut into desired portions and store in the refrigerator for up to 4-5 days.

    Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    This Double Chocolate Fudge Protein Brownie recipe is included in Volume 1 as well as many more delicious and macro friendly sweet treat recipes for brownies, cookies, and so much more.

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving