Tag: 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.

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Fitness Tips

Jump Start Your Fitness Lifestyle With 3 Easy Habits

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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. 

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Fitness Tips

How Turning My Focus To Building Muscle Changed Everything

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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” 

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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.

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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.

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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

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

Fitness Tips

5 Practical Steps For Long Lasting And Sustainable Results

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Want to know a secret?

Being healthier, stronger, leaner, and fitter is so much FUN! 

My journey has not been possible because I have felt deprived or miserable along the way.

It feels amazing to be capable, have energy, and be strong. 

No, it is not easy. But easy it boring. Bring on the challenge! 

The time will pass anyway.

What potential do we carry if this time we didn’t quit? 

Over 8 years later and I’m just getting started.💪🏻

Below are 5 practical steps and mindset shifts to embrace daily to help you tackle your goals for sustainable and long lasting results. 

  1. Enter every day with a purpose and keep shattering self limiting beliefs. 
  2. Break big goals down. Then down even further.
  3. Do hard things daily to build resilience and confidence. 
  4. Results are built through creating, planning, committing, taking action, consistency, and patience. 
  5. Let go of your version of self from the past that is seen through a glorified memory filter. Stop trying to get back. Embrace the new and continue to level 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!

The Best Toaster Pastry Alternative

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The best (and easiest) toaster pastry alternative. Why is it the best? It is higher in protein, lower in fat and carbs, and is way more satiating. It also tastes great!

When it comes to weight management I have no problem enjoying store brought treats such a toaster pastries on occasion, but for my everyday, I make sure to fill most of my nutritional needs with foods that are equally as tasty, but higher in protein and way more satiating.  

Let’s compare a cookies and cream toaster pastry to my cookies and cream topped rice cake. 

Cookies and Cream Toaster Pastry:

  • 183 calories
  • 2g protein
  • 33.5g carbohydrate 
  • 4.5g fat

Cookies and Cream Topped Rice Cake:

  • 167 calories 
  • 17g protein 
  • 20g carbohydrate 
  • 2g fat

To make my version:

INGREDIENTS YOU’LL NEED

  • 30ml 1% milk 
  • 10g cookies and cream flavored whey protein powder 
  • 5g sugar free vanilla instant pudding mix 
  • 75g nonfat Greek yogurt 
  • 1 low sodium rice cake
  • 5g mini Oreo cookie 

DIRECTIONS

To make the protein creme:

In a small bowl mix the milk with the protein powder and pudding mix. It will make a thick frosting like consistency. Then stir in the yogurt mixing well.

Top the rice cake with the protein creme and top with a crumbled mini Oreo.  

Enjoy!

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

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

Find loads of macro friendly recipes, healthy swaps and so much more.

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Quick and Easy Protein Packed Cereal 

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Try this quick and easy protein packed cereal when you don’t feel like cooking, have no meal prepped food, or are super busy.

By simply mixing a scoop of protein powder to your milk and adding in berries you take cereal to another level.

Cereal and milk by itself is usually very low in protein and a hearty bowl can pack in the calories, but then leave you feeling hungry soon after. 

However, when you add in protein powder and high volume berries you can keep the calories in check while leaving you feeling more satisfied from this convenient and quick meal with longer sustained energy. 

Additionally, if you are using a super tasty protein powder it makes it even more delicious than using plain milk with your cereal. 

Once you try it you will never go back!

Serves 1 (calories and macros will vary slightly depending on the ingredients you use)

364 calories
29g protein
48g carbohydrate
6g fat

NGREDIENTS YOU’LL NEED

  • 175ml 2% milk
  • 100g fresh or frozen berries
  • 30g protein powder of choice
  • 30g cereal of choice 

DIRECTIONS

Whisk the protein powder into the milk. Add in the berries and cereal. Eat and enjoy!

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

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

Find many more delicious, macro friendly, and quick breakfast recipes and so much more!

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

www.instagram.com/melaniewales.sustainableliving