This is a very healthy smoothie. It has protein in it which should stave off those hunger panes for some time.
Ingredients
1 ½ cups skim milk
1 ½ cups vanilla low-fat yogurt
1 chopped and peeled apple
3 tablespoons creamy peanut butter
Sweeten to your taste
Directions:
In a blender add the milk, yogurt, apple, and creamy peanut butter. Blend in a high-speed blender. If needed scrape down the sides of the blender with a spatula and resume processing the smoothie.
In glasses, pour in the smoothie from the blender and enjoy!
Note:
If you want the smoothie thicker add 2% milk or use less milk.
You walk into my bedroom and see me kicking my feet and ostensibly doodling in my diary. You look at the pages and I am 12 pages into describing what Edgeworth’s froyo order would be and why
cut the apple and the nuts, put them in a dish that can go in the oven. (personally I like to add cinnamon on it), whip the egg white with some stevia into peaks, then put it on the apple. bake for 15min a 180°C and enjoy !!!
Cookies (recipe is for 20 parts, they're 58 cals per cookies)
low fat yogurt (100g)
honey (10g)
nuts (35g)
oatmeal (30g)
apple (140g)
flour (75g)
salt and cinnamon (as much as you want)
1 egg (70g)
2 bananas (300g)
start by cutting the apple and the bananas and mix them with flour, salt and cinnamon, oatmeal and egg. bake for 20min at 190°C. Cut the nuts, and mix them with yogurt and honey, you can add it on top of the cookie !!
blueberry muffins (my fav!!!) (recipe is for 4 muffins, 57 cals per muffin)
banana (150g)
half an egg (35g)
oatmeal (37g)
baking powder (2.5g)
blueberries (25g)
crush the banana with a fork, add the egg and whip them together, then add the oatmeal and and the baking soda and mix. add the blueberries. bake for 5min at 220°C, then 10min at 190°C
Strawberries/raspberries smoothie (90 cal)
strawberries (100g)
raspberries (100g)
coconutwater (100ml)
lemon juice (5ml)
ice (50g)
put everything inna blender and voila !
chocolat cake (recipe is for 4 parts, 90 cals per parts)
red beans (127g)
oatmeal (17g)
half an egg (35g)
low fat milk (35ml)
low fat cottage cheese (50g)
cocoa powder (8g)
baking powder (2,5g)
add stevia as you like
rinse the red beans 2-3 times so they won't taste in the cake. blend the oatmeal to make it look like flour. mix everything with a blender. put it in a plate and bake for 25min at 180°C
peanut butter cookies (recipe is for like 20 cookies, but one is 56 cals)
dark chocolate (15g)
protein powder (60g)
oatmeal (85g)
peanut butter (40g)
2 bananas (300g)
crush the bananas and cut the chocolate in tiny pieces then mix all the ingredients together in a blender. make little balls and bake them for 12-15min at 180°C
peanut butter energy balls (recipe is for 15-16 balls, 1 is 57 cals)
peanut butter (60g)
cocoa powder (45g)
coconut flakes (30g)
almond powder (20g)
stevia as much as you want
mix everything but the coconut flakes in a blender. then make little balls and roll them in the coconuts flakes. store them in the refrigerator until you eat them
Granola bar (recipe is for 7 bar, 1 is 94cals)
oatmeal (100g)
almond milk sugar free (50ml)
peanut butter (20g)
honey (5g)
banana (150g)
mix everything in a blender, then spread it on a plate and bake for 15min at 160°C. Cut it in bar once it has cooled down
Strawberry sorbet (recipe is for 2 parts, 1 is 52 cals)
strawberries (175g)
water (75ml)
honey (10g)
lemon juice (25ml)
mix everything in a blender until it looks like a puree. put it in the freezer for at leats 3-4 hours then you can eat it !
spinach and feta muffins (recipe is for 3 muffins, 1 is 79 cals)
spinaches (125g)
1 egg (70g)
feta cheese (40g)
salt and pepper as you like
cook the spinach on the stove. then put them in a bowl and add the egg, the feta and salt and pepper if you want and mix together. put the mix in moulds and bake for 25-30min at 160°C
hot chocolate (really my fav drink!!) 95 cals only !!
vanilla bean (0.5g)
water (200ml)
honey (5g)
cocoa powder (20g)
cinnamon powder as you want
in a pot mix the vanilla with the water, the cocoa powder and honey for like 5mins on low heat, then add the cinnamon and enjoy !!
that's it for now, will probably add more later !!!
don't forget you deserve to eat and stay hydrated babes <3
💗 my safe foods 🌟💕 (some might be not low cal for you but still safe for me, tw €-D)
~ small fruit like berries, best high vol low cal snack
~ skinny crunch bars (65 cal) nice low cal treat
~ applesauce, has a lot of fibre and super healthy if made at home (just apples and water so low cal)
~ fibre one bars (90 cals) satisfies sweet tooth and good for digestion, fav is choco fudge brownie
~ raspberry jam (17 cal per tsp from bonne maman), very low cal for a spread, way better than butter
~ coke zero (ofc) fills me up and tastes nice
~ sushi, low cal, go to option to eat out w friends
~ halo top, a full pint of icecream for between 3-400 cals, mostly have when i feel like bingeing
~ itsu vegetable/chicken gyoza, you can have 8 veggie ones and 6 chicken ones for under 200 cal, super filling and looks like a full meal to others
~ literally any soup ! they’re always rly low cal
~ yogurts: onken vanilla 0% fat (75 cal per 100g), muller light toffee (69 for one small pot), kvarg white chocolate (83 cals for one small pot + 15g protein !)
Pour the milk into the pot and bring to a boil. Add semolina and mix until thick. Add sweetener and cinnamon. Cut the apples into cubes and cook in a pan. Sprinkle the apples with sweetener and cinnamon and cook until caramelized. Enjoy your meal!
♡Omelette
🎀Ingredients:
•a teaspoon of butter <38>
•2 egg whites <30>
•one tomato <12>
•spinach <10>
•pepper and salt <2>
💌How to make:
Fry the egg whites in butter and add spices and spinach. chop the tomato and fry next to the omelette.
remove one or both buns off a sandwich, no one remembers the bread, just what's in between it
dab off the grease from foods before eating and save urself an average of 5+ pounds a year :)
always go for "light" or "reduced fat/sugar" versions of ur fave foods (this one's obvious lol)
lean cuisine meals >>> (a ton of options less than 200 cals and soooo tasty) ex: beef mushroom and broccoli (180 cal), chicken with potatoes and broccoli (190cal)
go for FISH and seafood! im pescatarian and seafood is a way better protein alternative to fatty chicken and red meats
ONLY drink water with meals. studies show that you enjoy your favored drinks more if you drink them alone, if ur just using them to wash down food, you're not savoring it as much as you could be
always go for RAW before cooked veggies. its proven that you lose vital nutrients and vitamins for hair/nail/skin/gut health after you cook down ur veggies
SEASONING is ur best friend! think low cal food has to be bland? WRONG! there's a shit ton of low cal seasonings out there for meats/veg/etc.
FLAVOR DROPS! go to ur local grocer in the seasoning/baking isle to get 0 cal 0 sugar sweetness and flavor drops (I have the toffee nut and vanilla ones that I add to my yogurt and more!)
Follow me for tips and an upcoming series of posts of my personal favorite low-cal low-fat low-sugar foods! (including noodles, meats, desserts, pastries, breakfasts, drinks, and MORE)
feel free to dm me w questions anytime loves! stay safe out there <3 :)
Found a trainer online who gave a breakdown to lose 100 lbs in 6 months
I need to lose 75 lbs I gained from having my kids back to back. The plan - it works like clockwork - guaranteed 4 lbs a week so I’m going to try and stick to it but slight modifications cause I get bored
Diet:
1. Large salad with 6 oz (170g) of grilled chicken or grilled salmon with max 30 calories of dressing
2. A Hard-boiled egg and bowl of plain oatmeal (1/2 cup)
3. 1/4 cup walnuts
4. An apple
5. A Quest Bar a protein bar with approx 190 calories, 9g fat, 22g carbs,
21g protein)
Drink:
100 oz water a day
1-2 c coffee with a small amt of sugar free "creamer"
1 can of diet soda zevia
Exercise:
30 min a day, every day (low intensity steady state cardio incline walking)
…..
I will sometimes use the flavored oatmeal packets or substitute the oatmeal for a kids clif granola bar (130 calories) and the egg for vanilla Greek yogurt if I get tired of eggs
I’ll eat strawberries, peaches, pineapples or nectarines if get tired of the apples and I eat any type of meat for dinner with a salad or vegetable so far so good.
How I do it:
Breakfast: Oatmeal and egg
Lunch: Fruit and nuts
Dinner: Salad with Protein
Snack: Quest bar
Let me know if anyone wants to be buddies 18+ only
Good morning! If you have trouble getting the spoons to cook filling healthy meals (or wash the dishes that come with them) let me teach you my favorite breakfast! It’s sweet and delicious and is made of entirely prepackaged foods that you can buy in large quantities!
Ingredients:
Yogurt - can be plain, greek, or almond. I use the Walmart brand vanilla yogurt as it’s cheap and mild flavored, and it has a really smooth texture that’s good for my autism.
Granola - my favorite is Bear Naked cacao & cashew butter granola, which can be found at most stores, including Walmart and Target. It’s sweet and healthy :)
Almond slices (optional) - I use toasted but untoasted is fine too depending on the textures you like. These add a nice mild crunch. They can be substituted for other nuts but I believe the flavor of almonds specifically compliments the other ingredients.
Sweetened dried cranberries - I use the Walmart brand reduced sugar ones because they taste just as good and are for some reason really high in dietary fiber in comparison to the fully sweetened ones! The chewy texture really balances out the granola crunch.
And whatever kind of honey you like best :)
And you just mix ‘em together however you like! I use about 3-5 heaped spoons of yogurt, two fistfuls of granola (I have tiny hands tho), sprinkle of almonds, sprinkle of cranberries, and a generous drizzle of honey on top. You can add ground cinnamon too, if you like! Just be careful if you get overwhelmed by or feel sick from too much sugar.
This recipe is especially good because only the yogurt is semi-rapidly perishable and refrigerated. Almonds and cranberries and honey come in huge bulk amounts that’ll last you months pretty much, and the granola keeps a long time if stored properly. If time & energy & access to grocery store isn’t a problem, you can add grapes, sliced strawberries, and blueberries!
Nutritional breakdown for your convenience :)
Yogurt - the kind I use is low-fat, so it’s medium sugar content and some protein. As well as good vitamin A and calcium.
Granola - high unsaturated fat, which is really super good for you and necessary in your diet because your body can’t synthesize it! Also dietary fiber, low added sugar, and contains several minerals.
Almonds - also high unsaturated fat and dietary fiber! As well as good protein!
Cranberries - REALLY high dietary fiber, making this an excellent breakfast food. Definitely something you want to start your day with.
And honey’s kind of self explanatory, lol. IMO, it’s better to start the day with a dose of fructose than sucrose.
Important to note that if you’re a spoonie it’s best to rinse the bowl (if it’s a real dish and not paper) as soon as youre done eating, if possible, because the yogurt and honey can kinda dry on there and it’ll make dishes more work later. But if you rinse it while it’s still wet it comes right off, no hassle :)
I don’t even know what to call this. I think it is a raspberry cake variety. I basically turned an unhealthy recipe a bit healthy.
So here is my recipe:
1 cup flour (or choose a healthier type flour)
4 tablespoons of unsweetened applesauce (this takes place of the butter in the recipe)
1 egg
2/3 cup sugar (or pick a healthy alternative to sugar)
1/2 cup low-fat strained yogurt (aka Greek yogurt)
lots of frozen organic raspberries
1/2 teaspoon baking soda
1/2 teaspoon baking powder
a tiny teeny pinch of salt (about 1/8 teaspoon)
1/2 teaspoon vanilla extract
So, in your stand mixer (or use handheld mixer) , mix the applesauce with sugar. Then add one egg and mix. Then add your vanilla extract. In another bowl sift the flour (must sift with a sifter) and add the baking soda, baking powder and salt and mix these dry ingredients.
Then slowly add half of the flour mix into the wet mix, and gently mix once or twice (do not over mix. I actually recommend folding it with a spatula). Then add the yogurt and again mix gently or fold with spatula. Then add the remaining flour mix and again mix very gently. You are done.
Pour half of the mix in your either square or round cake pan. (I always use parchment paper in my pans as it is easy to take out and you don’t need to clean the pan afterwards). Then add a bunch of frozen raspberries, then add the rest of the mixture over it. Then sprinkle the rest of the raspberries on top. Bake in a preheated 360 F oven for about 35 minutes. Check its doneness by sticking a toothpick in the center. If the toothpick comes out clean, it is done. Take the pan out and cool it. It tastes better when it is completely cooled down.
PS: the thickness of the cake is up to the size of the pan you use. I used a bit bigger sized pan so it would come out a bit thin like the photo I took. Also the size of the pan and the thickness of the cake will affect its cooking time.