#mpofwhattoeat

[mealpreponfleek]

🐼🍲 Where are our @officialpandaexpress lovers? 🙋🏻‍♀️🙋🏻‍♂️ ⠀⠀ ----⠀⠀ You love Panda Express? We do too! And it’s not only because they serve our favorite orange chicken with chow mein...it’s mostly because as many other fast food restaurants, they offer healthier food options for people on-the-go.⠀⠀ ---⠀⠀ Here are our favorite healthy plates:⠀⠀ 🐼String Bean Chicken with brown rice - Combines protein, whole grains and vegetables for a balanced meal⠀⠀ 🐼Broccoli Beef with brown rice - Combines protein, whole grains and veggies to keep you satisfied, without going overboard on calories or sodium⠀⠀ 🐼Honey Walnut Shrimp with a side of veggies - It’s a little high on sodium but it’s satisfying AF!⠀⠀ 🐼Grilled Teriyaki Chicken with a side of veggies - Packed with protein and fiber! 🙌🏼If you want to, you can also have a veggie spring roll (they are full of flavor and are a pretty delicious snack)⠀⠀ -----⠀⠀ Which is your favorite Panda Express meal? ➡️Make sure you're following @MealPrepOnfleek #MPOFWhatToEat #MealPrepOnFleek⠀⠀ ⠀⠀ #mealprep #healthy #health #healthyeating #fitfam #cleaneating #eatclean #healthyfood #healthylifestyle #fit #diet #healthy #food #nutrition #healthyeating #healthychoices #lifestyle #eathealthy #intuitiveeating #healthyweight #weightloss #healthylife #healthynothungryl #eatwell #eatingwell #instaperfect #pandaexpress" https://www.instagram.com/p/CSkg0wOMOH8/?utm_medium=tumblr

[mealpreponfleek]

When we see agile, fast 🏃‍♀️ and strong people 🏋️, who seem to be in great physical conditions, we tend to think their capabilities come from a genetic attribute or a special secret, but the truth is… there are no secrets! While it is true that some people have incredible fitness genes, the reality for most people is that they develop certain healthy habits that bring them results! How did they do it? With focus and discipline 🙆⠀⠀ ⠀⠀ Today we want to share 6 of those habits that fit people have in common and that anyone can do: ⠀⠀ ⠀⠀ 🔹 Meal prep every week: This way you’re encouraged to eat more healthy and organized. You control your ingredients and portions...you choose how much and when to eat!⠀⠀ ⠀⠀ 🔹 Keep a food & training log: Try to keep a record of what you have eaten and the exercising routines 📝 you have done in the past weeks or months, so you can check them out and see what’s working and what’s not.⠀⠀ ⠀⠀ 🔹 Park your car far away: As funny as it sounds, this is a great way to make you walk 🚶! Going shopping? Park far. Going to work? Park far. Every little detail and effort counts. Force your body to exercise even when you’re technically not exercising. So, park far! 🚗⠀⠀ ⠀⠀ 🔹 Train with weights: Though it may feel like your muscles are burning 💪, it actually helps reduce stress, sleep better, and burn more calories. Besides, it helps us develop more strength, keep our bones strong, and improve our endurance. 🏋🏽‍♀️⠀⠀ ⠀⠀ 🔹 Always get back on track: Beginnings are always hard and you can lose some motivation 😩. But don’t give up! You haven’t failed at all. What matters is that you start over and keep doing your best. ⠀⠀ ⠀⠀ 🔹 Always be patient: Fit people have toooons of patience 💆‍♂️. They know results don’t come fast. Great results require great efforts, but also the wisdom to know how to wait. Every process takes time ⏰ but if you don’t stop, you’ll reach every one of your goals!⠀⠀ ⠀⠀ What other habits would you recommend? Tell us in the comments below!⠀⠀ ----⠀⠀ Inspired by the amazing @dancudes⠀⠀ ⠀⠀ --> Make sure you're following @MealPrepOnfleek #MPOFWhatToEat#MealPrepOnFleek #MPOFWhatToEat #MealPrepOnFleek #mealprep #healthy #health #healthyeating https://www.instagram.com/p/CRWalH1sxLL/?utm_medium=tumblr

[mealpreponfleek]

Oh, the mornings and the oatmeals! A classic and delicious breakfast 🥣 that goes with everything. ⠀⠀ ⠀⠀ But did you know it comes in two different presentations? It’s not like there’s two kinds of oats, it’s the same but manufactured differently. As their name implies, rolled oats are flattened with heavy rollers and steel cut oats are sliced into pieces with steel. ⠀⠀ ⠀⠀ As well as their different names, manufacturing process and the way they look 👀 , they are also very different in other aspects. Starting with their nutritional value, although slightly different, every 2 ounces (56gr) of rolled oats contains 212 calories, 39gr of carbs, 7 gr of protein, 4gr of fat and 5 gr of fiber; while every 2 ounces of steel cut oats contain 208 calories, 37gr carbs, 9gr protein, 4 gr fat and 6gr fiber. ⠀⠀ ⠀⠀ They are also different in their texture, being the rolled oats softer and able to absorb liquids easier, ending up a bit mushy after cooked. Steel cut oats, instead, are a bit harder and take longer to cook, and end up with a firmer texture. ⠀⠀ ⠀⠀ And going back to our breakfast discussion, either rolled or steel cut oats go perfectly ✅ with anything you want to combine them AND can be a great part of your meal prep arsenal. ⠀⠀ ⠀⠀ Have you ever heard of overnight oatmeals? The easiest and fastest way to meal prep your oats the night before you eat them? 🌃. It’s as easy as pouring your oats raw in a jar, cup or glass along with any liquid and any mix-ins you like. You can mix them with EVERYTHING. Water 💦 , milk 🥛 , yoghurt, juice , coffee ☕️ , fruits 🍎🍌🍍, veggies 🥒, nuts 🌰🥜, chia seeds, honey 🍯, maple syrup, vanilla, chocolate 🍫 , you name it! It’s absolutely on your hands how to prepare them. Then just leave them the night in the fridge, grab them in the morning and go go go!⠀⠀ ⠀⠀ For some delicious overnight oats recipes, visit our website! We promise you’re going to love them!⠀⠀ ⠀⠀ Have you ever prepared overnight oats? Let us know in the comments below!⠀⠀ ⠀⠀ ⠀⠀ ➡️Make sure you're following @MealPrepOnfleek #MPOFWhatToEat#MealPrepOnFleek #MPOFWhatToEat #MealPrepOnFleek #mealprep #healthy #health #healthyeating #fitfam #cleaneating #eatclean #healthyfood https://www.instagram.com/p/CSMH3dHgoUq/?utm_medium=tumblr

[mealpreponfleek]

Easter is here! That means that 🍫 chocolate bunnies are there to tempt us! And how can we resist the mouthwatering taste of this traditional candy? It’s impossible! These are just too yummy and adorable! ⠀⠀ ---⠀⠀ Most people think they'll ruin their progress if they eat a whole chocolate bunny 🐰. The feelings of guilt arise and then they immediately start blaming themselves for enjoying this treat….but let’s be honest here, just because you ate a chocolate bunny it doesn't mean your fitness journey is ruined. It doesn’t mean you lost all the effort from the past months of working out, and you definitely won't be 2 pounds heavier when you open your eyes the next day.⠀⠀ ---⠀⠀ So the thing is: every time you have these types of treats during the holidays, don't worry! Stay away from thoughts of regret. Stop judging yourself and make smart choices. There are different sizes of chocolate bunnies🐇, so just pick a small one. Enjoy the treat and then get back on track. Don't let a diet deprive you of having fun along with your family and friends 👨‍👩‍👧‍👦!⠀⠀ ---⠀⠀ At the end of the day, regular-sized chocolate bunnies are under 500 calories and they are out there once a year. Give yourself a pat on the back and remember you’ll be eating healthier on your next meals.⠀ ⠀⠀ --⠀ ⠀⠀ Will you be enjoying a chocolate bunny this Easter without guilt? We sure hope so! ⠀ ⠀ ⠀⠀ ➡️Make sure you're following @MealPrepOnfleek #MPOFWhatToEat#MealPrepOnFleek ⠀⠀ __⠀⠀ #mealprep #healthy #health #healthyeating #cleaneating #eatclean #healthy #healthychoices #lifestyle #eathealthy #intuitiveeating #healthyweight #healthylife #healthynothungryl #eatwell #eatingwell #balancedlife #balancedfood #weallcrave #lovefood #lovehealth #lovelife #easter #chocolatebunny #easterbunny #enjoytheholidays #makesmartchoices #smallchocolate https://www.instagram.com/p/CNNPB26LM3I/?igshid=e1uaf6au115v

[mealpreponfleek]

Vitamins and minerals in emoji language 🙌🏼 via @nubskitchen Conclusion after making this: WE NEED A LOT MORE EMOJIS!!!🍞🍫🍍🌿🥦🦐🐙💛🌻🍓🍊🍅🍆⠀⠀ _⠀⠀ Comment below with 2 of your favorite sources of vitamins and minerals - in emoji form, of course. 😉⠀⠀ 🥬⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😘 Note that these are not the only sources! While I was making this I was mindblown a couple of times. Broccoli has more vitamin C than an orange (per 100g) whuuuuut 🤯 Is there something in this list that you didn’t know yet? Or any questions? Something that’s not clear? Let me know in the comments! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ _⠀⠀⠀ Make sure you're following @MealPrepOnfleek #MPOFWhatToEat #MealPrepOnFleek⠀⠀⠀⠀ _⠀⠀⠀ #guthealth #healthygut #immunebooster #cleanliving #superfoods #nourishyourbody #cleaneating #fitfood #mealprepmonday #mealprep #probiotic #probiotics #traderjoes #groceries #foodfacts #cleaneats #fitfood #weightloss #holiday #wholefoods #foodideas #travelfood #mealpreponfleek #mealprepsunday #groceries #vitamins #minerals https://www.instagram.com/p/COc_GEQgPTu/?igshid=1qtf6ds7qwlhu

[mealpreponfleek]

What is your favorite plant-based protein source?⠀⠀⠀ --⠀⠀⠀ Whether you’re a vegan or you just want more options for your Meatless Mondays, it’s good to know the sources of plant-based proteins that can give you the most bang for your buck per serving. Check these out:⠀⠀⠀ --⠀⠀⠀ 🔹Chickpeas / Garbanzo beans: excellent source of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese and several beneficial plant compounds.⠀⠀⠀ --⠀⠀⠀ 🔹Lentils: contain antioxidants, beneficial plant compounds, slowly-digested carbs, & tons of fiber, which is good for gut bacteria and a healthy gut. Rich in folate, manganese, iron. --⠀⠀⠀ 🔹Green Peas: rich in fiber, vitamin A, C, K, thiamine, folate, & manganese. Good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins⠀⠀⠀ --⠀⠀⠀ 🔹Tempeh: made from fermented soybeans. Contains all 9 essential amino acids (“Complete protein”). Rich in probiotics. Balances blood sugar. It possesses more protein, dietary fiber, and vitamins compared to tofu, as well as a firmer texture and stronger flavor. It has less fat & is less processed than tofu. --⠀⠀⠀ 🔹Black Beans: high in fiber, vitamin A, calcium, iron, folic acid, & flavonoids. Pair with rice to make a complete protein.⠀⠀⠀ --⠀⠀⠀ 🔹Hemp Seeds: complete protein. Rich in fiber, magnesium, iron, calcium, zinc, & Omega-3 fats, which help reduce inflammation.⠀⠀⠀ --⠀⠀⠀ If traditional diets have failed you too...What you need is an entirely different approach! Sign Up for the @MealPrepMasterCourse through the link in our bio!⠀⠀ ---⠀⠀ Make sure you're following @MealPrepOnfleek #MPOFWhatToEat #MealPrepOnFleek⠀⠀⠀ --⠀⠀⠀ #plantbased #vegan #vegetarian #protein #fatloss #leanmass #veganprotein #veganism #healthyfood #fitness #healthy #cleaneating #weightloss #wellness #healthylifestyle #veganprotein #foodforfuel #healthyswap #mindfuleating #eatrealfood #cooking #meatlessmonday #macros #calories #carbs #veggies #thefitexpo #fitexpo" https://www.instagram.com/p/CKWmYEALjnI/?igshid=1679qpfvsvhml

[mealpreponfleek]

Here is an awesome visual from @caligirlgetsfit on estimating portions! 👏🤚⠀⠀ _⠀⠀ Estimate your portions using your hand! 🖐🏼 ⠀⠀ _ ⠀⠀ So most of the time I try to weigh everything when cooking for recipes so I make sure I get the exact macros and balance of ingredients so everything tastes really good! But sometimes you don’t have all the tools necessary, or you want to guesstimate portion sizes.⠀⠀ _ ⠀⠀ Here’s a handy dandy estimation guide for when you have nothing except yourself and your ability to eyeball the amount of something. It’s extremely helpful because a lot of portions sizes are approx 3 ounces (like for protein) or 1 cup (like for carbs). Hope this helps!⠀⠀ _⠀⠀ Make sure you're following @MealPrepOnfleek #MPOFWhatToEat#MealPrepOnFleek⠀⠀⠀ ⠀⠀⠀ #mealprep #healthy #health #healthyeating #fitfam #cleaneating #eatclean #healthyfood #healthylifestyle #fit #diet #healthy #food #nutrition #healthyeating #healthychoices #lifestyle #eathealthy #nutritionfacts #balance #balanceddiet #weightloss #healthylife #fatloss #healthynothungry #eatingwell #portioncontrol #portions #portionsize" https://www.instagram.com/p/COTjL7zlvzA/?igshid=10n49s4arposf

[mealpreponfleek]

Sheet pan meals for breakfast? Yes or no?🍠🥓⠀⠀ _⠀⠀ This one-pan wonder makes breakfast a cinch! Bacon crisps while veggies become tender and eggs are served over easy in this oven-baked recipe.⠀⠀ _⠀⠀ Ingredients:⠀⠀ 5 medium golden potatoes, diced ⠀⠀ 1 green bell pepper, chopped ⠀⠀ 1 red bell pepper, chopped ⠀⠀ 1 small white onion, chopped ⠀⠀ 1 tbsp olive oil ⠀⠀ 1 tsp paprika ⠀⠀ 1 tsp dried thyme ⠀⠀ 1/4 tsp garlic powder ⠀⠀ 4 strips thick-cut bacon, sliced into 2-inch pieces ⠀⠀ 4 large eggs ⠀⠀ 1 tsp sea salt ⠀⠀ 1/4 tsp cracked black pepper ⠀⠀ 1/4 cup chopped parsley ⠀⠀ _⠀⠀ Grab the full recipe (and macros) on the website using the link in our bio --> @mealpreponfleek⠀or directly at: https://mealpreponfleek.com/sheet-pan-breakfast-hash-and-eggs/⠀⠀ _⠀⠀⠀ Make sure you're following @MealPrepOnfleek #MPOFWhatToEat #MealPrepOnFleek @easymealpreprecipes ⠀⠀ _⠀⠀ #mealprep #healthy #health #healthyeating #fitfam #cleaneating #eatclean #healthyfood #healthylifestyle #diet #healthy #food #nutrition #healthyeating #healthychoices #lifestyle #eathealthy #intuitiveeating #healthyweight #weightloss #healthylife #healthynothungryl #eatwell #eatingwell #breakfast #brunch #sheetpandinner https://www.instagram.com/p/CQoApaRDypd/?utm_medium=tumblr