Tag: sustainable weight loss

Fit Recipes!

Easy And Beginner Friendly Pumpkin Chili Recipe

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Just in time for Halloween!  Warm up with this chili after the trick or treating.  It will also help you feel more satiated from the high volume and high protein content…so maybe you won’t overdo it on candy…🤞🏻🙌

For this recipe if you can open a can and chop an onion you can make this.  If there was ever a recipe to get you started on your meal prep lifestyle this is it.  It is delicious, high volume, high protein and full of flavor!  The pumpkin blends in seamlessly while adding a sense of sweetness and richness to the chili while  keeping the calories low.  Pumpkin is so versatile!  If you like my recipes and fitness tips remember to share!  We can all reach our fitness goals and enjoy the process too!❤️ 

Serves 8

For 1 serving (443g)

280 calories 

24g protein 

36g carbohydrate

7g fat

Ingredient’s you’ll need:

  • 1 can pumpkin (425g)
  • 1 can black beans (425g)
  • 1 can tomato paste (170g)
  • 1 large can diced tomatoes with chilis (794g)
  • 1 can beef broth (425ml)
  • Some jarred or canned salsa (300g) 
  • 2 tbsp chili powder (30g)
  • 760g ground lean turkey (93% lean)
  • 1 large onion chopped (400-500g)
  • 1/2- 1 tsp ground pink Himalayan salt

Directions:

Add everything to a slow cooker and cook on high for 5-8 hours.  Stir occasionally and chop the ground turkey up as it cooks so it can blend with the chili.  Allow to cool a bit before storing.  When reheating add some water to make it more high volume of you need.  Or top with cheese, sour cream, etc.. and enjoy with cornbread/corn chips if you need more calories and less volume.  Enjoy within 5-6 days of preparing or store portions in the freezer 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 Super Easy Slow Cooker Pumpkin Chili bulk 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

Fitness Tips

How To Lose Fat And Build A Lean Physique

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My transformation from 2017-2025. In the photo on the left I had already lost 40 lbs.

Over the course of losing and keeping off over 145 lbs since 2016 I have learned quite a bit about what it takes to make fat loss not only possible, but also sustainable.  Next are the five things you need to do to lose fat and build a lean physique.

  1. Don’t rush.  Slow and steady consistent effort with your nutrition and regular activity wins every time.  
  2. Create a small to moderate calorie deficit.  Don’t slash your food intake to lose crazy amounts of weight fast.  Aim for about 1/2-1 pound of fat loss a week.
  3. Prioritize protein in every meal.  25-30g per meal with a total daily goal of 1g per lb of ideal bodyweight. 
  4. Move more often in your daily life.  Create a step goal of 8-10k steps and start hitting this target everyday. 
  5. Resistance Train.  Follow a high quality and progressive resistance training program so you can build lean muscle along the way.  

6. BELIEVE your efforts are worth it!  Keep going!

Sound basic and foundational? You bet it is. This is what actually works. No gimmicks, fads, or quick tricks. Put the basics on repeat. Let’s see what happens.


Remember that the process is slow. Very Slow.  Some weeks we can feel like no progress is happening at all. Start again fresh every day. It’s amazing how all the small things we do each day add up with time and consistency.  Keep Going!  

If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

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

Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

Click below for details. 

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

Fitness Tips

Focus On This To Succeed In An Epic Fitness Transformation

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My transformation through the years. 2016-2025.

Over the course of losing and keeping off over 145 lbs since 2016 I have learned quite a bit about what it takes to make fat loss not only possible, but also sustainable.  Next are the things you need to stay focused on. Day in and day out… for years.

  1. Meet a daily step goal to ensure regular activity.
  2. Resistance train with a focus on progressive overload to build muscle and strength.
  3. Keep track of your total calories and prioritize protein and fruits or veggies with each meal to align your nutrition with your goals.
  4. Include some fun foods in moderation. 
  5. Do the above consistently. 
  6. Believe it is possible.
  7. Believe your efforts were worth it! 

Sound basic and foundational? You bet it is. This is what actually works. No gimmicks, fads, or quick tricks. Put the basics on repeat. Let’s see what happens.


Remember that the process is slow. Very Slow.  Some weeks we can feel like no progress is happening at all. Start again fresh every day. It’s amazing how all the small things we do each day add up with time and consistency.  Keep Going!  

If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

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

Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

Click below for details. 

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

Fitness Tips

The Foundational Five: Daily Actions For Sustainable Results

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For amazing and long term sustainable results, put your focus on the daily actions I call The Foundational Five.  

The Foundational Five 

  • Eat Well
  • Move Often
  • Stay Hydrated
  • Prioritize Sleep
  • Reduce Stress

    With a focus on these basics, plus time and patience, results will come!  Results  not only in your body, but in your mind and overall wellness too.  

    Nail the Basics.  Repeat.  

    Sure there are nuances and better plans and protocols than others to optimize each foundational action to ensure results for individuals.  However, without The Foundational Five as a base for your daily healthy habits it will be so much harder to get and maintain your results.  

    You’d be surprised as a coach when a new client wants to know the quick trick, best supplement, best specific exercise, etc… and they are barely moving throughout the day, endlessly yo-yo dieting, barely hydrating or sleeping and/or stressed beyond belief…. And wondering why they keep failing to get and sustain their results. 

    Nail the Basics.  Repeat. 

    If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

    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

    Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

    Click below for details. 

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

    Fitness Tips

    Jump Start Your Fitness Lifestyle With 3 Easy Habits

    melaniewalessustainableliving

    When we start to prioritize cultivating healthier habits it’s easy to fall into the trap of wanting to do all the things, all at once, and to expect immediate results… only to burn out quickly.

    This approach is not sustainable.  What if this time you prioritized becoming consistent with a few basic healthy habits first?  

    Next are 3 easy habits you can start today to jump start your sustainable fitness lifestyle.

    1. Create a daily step goal and make it happen everyday.  8-10k is a great goal for long term health.  It doesn’t need to happen all at once.  It’s actually better to include light movement and walking throughout the day. 
    2. Make your first meal of the day (breakfast) contain at least 30g of high quality protein.  Starting with a high protein breakfast helps you to feel fuller and more satiated for longer. This means you are less likely to overeat later.  Great easy breakfast meal protein sources include whey protein, greek yogurt and eggs/egg whites.  
    3. Remove trigger foods and ultra processed convenience foods from sight. Think chips, ice cream, candy, cookies, etc…either don’t buy these items in the first place or stick them in a cupboard so it’s not the first or even second thing you see when you walk into your kitchen. Put the food you know and should eat front and center.  Hide treats and place a bowl of fresh fruit on the counter, plus keep veggies, grilled chicken, and greek yogurt ready to eat (and staring you in the face when you open the fridge) to make it a lot easier to make better food choices consistently.

    Make realistic goals, commit, and then make them happen.  You’ve got this!

    If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

    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

    Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

    Click below for details. 

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

    Fitness Tips

    How Turning My Focus To Building Muscle Changed Everything

    melaniewalessustainableliving

    When I was a teen and in my 20’s I lost and gained weight more times than I can count.  Each time I repeated the cycle I regained even more weight.  I felt hopeless and broken as I tried to do what I thought worked.  Restrictive diets and lots of cardio.  Always with the focus on weight loss. 

    What changed?  I had to switch the paradigm in my mind and habits that had me focused on weight loss.  Instead I had to focus my mind and habits on BUILDING MUSCLE. 

    Eating for muscle, training for muscle, sleeping for muscle, hydrating for muscle, reducing stress and recovering for muscle. 

    When I focused on muscle.👉 I lost fat, built strength, increased my endurance and drastically improved my overall health markers: blood pressure, cholesterol, glucose management, and triglycerides. 

    To go on an empowering fitness journey I suggest this. Rather than focusing on losing weight, adjust your perspective and start focusing on building muscle.

    The habits and behaviors needed to build healthy skeletal muscle will yield incredible results not only physique development but in overall health including:

    1. Better Blood Sugar Regulation
    2. Improved Hunger Management 
    3. Increased Mobility
    4. Stronger Bones
    5. And last but not least, Increased Survivability Against Nearly Every Disease!

    It does not mean that the process is easy and will happen without effort. 

    But those efforts, WORTH IT! 

    If you have thought about having me as your coach to support you along your own fitness journey to lose fat, build muscle, and get stronger check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of improved muscle health.

    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

    Find loads of high protein and lean muscle building recipes in my E Cookbooks perfect for meal prep and beyond.  Build muscle and lose fat for your long term health one delicious bite at a time.

    Click below for details. 

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

    Fit Recipes!

    Free Recipe: Breakfast Sausage and Egg “Muffins” 

    melaniewalessustainableliving

    Meal prep these yummy sausage and egg “muffins” for a quick and easy savory breakfast.  Great paired with toast, a bagel or in a wrap. Or enjoy on their own for a low carb high protein meal.  Use a silicone muffin pan for non stick baking and they are even easier!  (Make sure to use a cooking spray so they don’t stick to the pan if you are not using a silicone muffin pan.) 

    Makes 12 servings

    Per muffin 

    145 calories

    13g protein

    2g carbohydrates

    10g fat

    Ingredient’s you’ll need:

    • 12 large eggs
    • 12 small Turkey or chicken breakfast sausages
    • 120g shredded mozzarella cheese
    • +salt and pepper to taste

    Directions: 

    Preheat your oven to 375 degrees Fahrenheit.  

    Each muffin is 1 egg lightly whisked, 1 small sausage sliced, and 10g of shredded cheese + salt and pepper.  Once you have filled your muffin pan, bake for 15-20 minutes or until cooked through and lightly golden on top.  Allow to cool before storing in the refrigerator for up to 3-5 days.  Make as little or as much as you need!  

    Find this high protein breakfast 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 2.

    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

    Client Spotlight

    Client Spotlight: Check Out My Long Time Client’s All time Epic Current Results!

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    No matter your starting point, with time-consistency-commitment-action you can transform!

    Key Elements of his epic results and sustained success!

    • Resilience
    • Personal accountably
    • Focuses on consistency not perfection
    • Follows my structured plans and programs long term that focus on building and maintaining healthy skeletal muscle
    • ALWAYS sends check in’s on time
    • Gets “back on track” quickly
    • Schedules and plans ahead meals and workouts
    • Mindful of their triggers
    • Celebrates non scale victories 

    Fitness transformation inspiration brought to you by my long time 1 on 1 online fitness coaching Danie V. Read more about his ongoing journey below.

    Level Up! Keep improving after the diet ends.
    Client Spotlight: 2 Individuals And Goals… But Equally Incredible Progress!

    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 more client testimonials and their amazing progress!

    www.melaniewales-sustainableliving.com

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

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    How To Deal With Extra Holiday Treats And Tasty Leftovers

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    Here is your mindful action plan on how to deal with extra holiday treats and tasty leftovers so that you can live fitter and healthier this holiday season.

    1. Make Less: avoid having left overs 
    2. Swap In Healthier Recipes:  make lower calorie options 
    3. Portion and Freeze: enjoy smaller portions later 
    4. Garnish: crumble a small amount on top to add flavor
    5. Fold In: add a small amount in to add flavor

    Keep it simple and go into 2025 stronger and fitter than ever!  

    For more nutrition tips, meal ideas, over 100 macro friendly recipes perfect for meal prep and beyond, check out my E Cookbooks. Reach your fitness goals with my easy, family friendly, and delicious recipes!  Find high protein versions of your favorite holiday treats like brownies, cookies, and cheesecakes to name a few.

    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

    How To Structure A Festive Holiday Meal Without Tracking

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    Did you know that most people do not gain excess weight and body fat linearly throughout the year?  Instead, it actually happens in the 2 months between Halloween and New Years. More often than not It’s also not lost in the subsequent months.  This means the scale can go up 5-10 lbs each and every year…

    This does not need to happen to you!  Along with an overall consistent eating pattern, structure your occasional festive holiday meals the following way to reduce or completely eliminate unwanted fat gain. 

    Don’t wait to get “back on track” in the New Year.  Start now and go into 2025 your strongest and fittest yet!

    1. Start with salad loaded with fresh veggies and a light dressing. Skip including cheese/nuts/avocado/heavy dressings.  Hydrate with seltzer/sparkling water.  
    2. Fill a single entree plate. Can include- 1 piece of a bread or roll, 2-3 sides (each the size of a handful) and plenty of the leanest protein on offer.  Season with salt/pepper/hot sauce/ and a light amount of gravy per preference.  Pair with a glass of wine/ diet soda/ or other favorite low or zero calorie beverage.  
    3. Choose 1 portion or 2-3 two bite size portions of your most loved dessert(s).  Pair with fresh berries and greek non fat yogurt instead of whipped cream or ice cream.  (My protein creme recipe found in Volume 2 of my E Cookbook works great to go with any traditional dessert.) Pair with a hot beverage such as coffee, tea, or sugar free/fat free hot chocolate.  

    Eat slowly, Savor each bite, and Enjoy your time with Friends and Family!  

    You’ve got this!  

    For more nutrition tips, meal ideas, over 100 macro friendly recipes perfect for meal prep and beyond, check out my E Cookbooks. Reach your fitness goals with my easy, family friendly, and delicious recipes!  Find high protein versions of your favorite holiday treats like brownies, cookies, and cheesecakes to name a few.

    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