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Clean Eating Plan for a Healthier Lifestyle!

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3 weeks clean eating keto menu plan

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Clean Eating Meal Plan {100% Free – Includes Breakfast, Lunch, Dinner & Snacks!}

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8.1K views · 18 reactions | Here’s are those 3 things👇🏻 First, follow me @heatheteisenbergfitness for tips on how to lose weight in perimenopause the sustainable way. Losing fat in perimenopause is absolutely possible ladies along with building lean muscle! It comes down to these 3 things: 1. Be sure you are eating enough for your body. Eating 1200 calories or less is not the way to lose sustainable fat or to build muscle. You want your plates to be balanced with the right amount of protein, carbs (yes, carbs! I’ll get into that next), and veggies. Here’s my recommendation: Aim for 20-30 grams of protein with each meal. If you don’t have a scale, you can use these tips to give you a visual estimation: 🃏 A deck of cards = 3-4oz of meat of fish (20-30g) 🎾 A tennis ball = 1 cup of cottage cheese or greek yogurt (20-30g) 2.Carbs are NOT the enemy and if the right amount is consumed, you will be setting up your metabolism to burn fat. So what is the right amount? It is different for everyone and also depends on how active a person is. For someone who is moderately active I would start around 125-175 grams per day. 3. Doing intense cardio sessions may increase your cortisol which in turn may slow down your progress. Swap out some of those cardio sessions with resistance training. Lifting weights will help you achieve that body composition you are after. Weight loss doesn’t have to be difficult when we are in perimenopause and our bodies are still capable of building muscle. What once worked may not work as it did, however making some changes will surely give you the results you want. #nutritiontios #protein #losingweight #fatloss #perimenopause | Heather Eisenberg Fitness

1K reactions · 20 shares | Here they are 👇🏻 ___ Comment “ME” and I’ll send you my FREE nutrition guide to help you lose 10 lbs by the end of January + get the link to try my JUMPSTART JANUARY workouts for FREE (be sure you’re following me so IG will let me message you 🫠) ___ Here are 3 high protein crockpot recipes with simple ingredients🤌🏻 ✅1. Slow Cooker Chicken Taco Bowls (30g Protein per 200g serving) Ingredients: •2 lbs chicken breasts •1 can black beans (drained and rinsed) •1 cup frozen corn •1 cup salsa •1 tsp chili powder •1 tsp cumin •Salt and pepper to taste Instructions: Add chicken, black beans, corn, salsa, and seasonings to the crockpot. Cook on low for 6-8 hours or high for 3-4 hours. Shred chicken with two forks before serving. Serve over rice or in lettuce wraps. ✅ Beef and Sweet Potato Chili (25g Protein per 250g serving) Ingredients: •1 lb lean ground beef •2 medium sweet potatoes (peeled and diced) •1 can kidney beans (drained and rinsed) •1 can diced tomatoes (14 oz) •1 cup beef broth •1 tbsp chili powder •1 tsp smoked paprika •Salt and pepper to taste Instructions: Brown the ground beef in a skillet and add to crockpot. Add all other ingredients and stir. Cook on low for 6-8 hours or high for 3-4 hours. ✅Crockpot Greek Chicken Bowls (35g of Protein per 180g serving) Ingredients: •2 lbs chicken breasts •Juice of 1 lemon •2 tsp dried oregano •1 tsp garlic powder • 1 cup chicken broth •1 cup plain Greek yogurt (for serving) •Optional: Serve with quinoa or cucumbers Instructions: Add chicken, lemon juice, oregano, garlic powder, and chicken broth to the crockpot. Cook on low for 6-8 hours or high for 3-4 hours. Shred chicken and serve with Greek yogurt as a topping. #highproteinrecipe #highproteinmeals #highproteindiet #highproteinrecipes #momhack #crockpotmeals #simplemeal #simplemeals #mealprepideas | Lindsay Huelse | Weight Loss for Moms

37K views · 359 reactions | Try these ↴ 1️⃣Chicken & Veggie Quesadilla ✖️1 medium whole-wheat tortilla, 3 oz shredded rotisserie chicken, 1/4 cup low-fat shredded cheese, 1/4 cup diced bell peppers and onions, 1 tbsp Greek yogurt or salsa for dipping 👉🏻Assemble and cook on a skillet until crispy. ✨Approx. 450 calories, 30g protein 2️⃣Easy Taco Bowl ✖️4 oz lean ground turkey or beef (93% lean), 1/2 cup cauliflower rice (or cooked brown rice for extra carbs), 1/2 cup shredded lettuce, 1/4 cup diced tomatoes, 1/4 cup black beans, rinsed and drained, 2 tbsp salsa, 1/4 avocado, diced, 1 tbsp shredded cheese (optional), 1/4 tsp taco seasoning or cumin, paprika, and chili powder blend 👉🏻In a skillet, cook ground turkey or beef with taco seasoning until browned. In a bowl, layer cauliflower rice, meat, lettuce, tomatoes, black beans, and salsa. Top with avocado and cheese if desired. ✨Approx. 450-500 calories, 30g protein 3️⃣Tuna Salad Lettuce Wraps ✖️1 can (5 oz) tuna in water, drained, 1 tbsp light mayo or Greek yogurt, 1/4 avocado, diced, 1/2 cup cherry tomatoes, halved, 3-4 large romaine or butter lettuce leaves 👉🏻Mix tuna, mayo, avocado, and tomatoes, then spoon into lettuce leaves. ✨Approx. 400 calories, 30g protein 4️⃣Turkey & Veggie Pasta Bowl ✖️2 oz whole-wheat pasta (about 1/2 cup cooked), 3 oz ground turkey, cooked, 1/2 cup marinara sauce (look for low-sugar options), 1 cup steamed veggies (like zucchini or broccoli) 👉🏻Combine pasta, turkey, sauce, and veggies. ✨Approx. 450-500 calories, 30g protein These meals are filling, easy to make, and help you stay within your calorie and protein goals! ‼️COMMENT “METHOD” to learn more about a full custom meal plan with customized macros to reach your weight loss goals‼️ Message me for questions & support LIKE | SAVE | FOLLOW 🤍 @profitablenest | Brittney Blanco

287 reactions · 30 shares | Midlife Ladies , I know information is coming to you from all directions on what you need to be doing. One thing is consistent and that works to help you feel great and reach your goals. Your focus when it comes to nutrition you need to focus on Protein & Fiber ! It is the magic combo!! 🍗Protein is KING!! - it helps reduce cravings and keeps you fuller longer. - it is needed to help build muscle and keep muscle. More muscle a better and stronger metabolism. - it is the most thermogenic of all , meaning it requires the most energy to digest (more calories burned) - 🔥Aim for over 100 gram a day. 100g-120g is a great starting point. 🥦Fiber has many benefits and when you are eating enough fiber that means you are eating more whole foods. Which is so beneficial in reaching your goals as well as improving your overall health. -helps balance blood sugar -improves digestion 👏Aim to get between 25-30 grams per day! Need more help with ideas on how to get get more Protein? Comment PROTEIN below and I will send you my guide! #…#proteinideas #midlifetips #midlifefatlosstips #midlifeweightgain #weightlossover40 #weightlossover50 | Fat Loss Coach + Nutrition Coach for Midlife Women

201 reactions · 14 shares | HERE THEY ARE👇   👉SAVE for later 👉Comment ‘GUIDE’ for my NEW Recipes & Meal plan Guide 💥Speedy Beef Noodle Bowl 1, Spring onion  2 Tbsp, Oyster Sauce 500 g  Lean Mince 200 g Stir fried vegetables 170 g Raman noodles  2 tbsp, Soy sauce SERVES 4 Cook beef mince. Add stir-fry veggies and cook 2-3 mins.Add stir-fry sauce and push mixture aside. Add water, cook noodles for 1.5 minutes, then toss with beef and vegetables. Top with spring onion. Calories – 384 Pro – 32g Carbs -34g Fats - 12g 💥Chicken Gyros Bowl Chicken  500 g, Chicken breast  1 tbsp Avocado oil 4 tbsp Greek yogurt, nonfat 2 tbsp Chicken spice mix Salad   1 cup, diced, Cherry tomatoes   2 cup, Cucumber   1/2 cup, Kalamata Olive Pitted   ½ cup, Tzatziki   ½ cup, Purple onion   ¾ cup, crumbled, Feta cheese   2 cup, Brown rice, cooked SERVES 4 Mix Greek yoghurt and spice mix then coat chicken. Add all salad ingredient to a bowl and toss coating with the tzatziki. Add oil and Chicken to a large skillet and cook. Assemble bowls with Rice chicken and salad. Calories – 481 Pro – 47g Carbs -31g Fats - 18g 💥Chilli Garlic Prawn Bowl tsp, Dried Chilli Flakes   3 tbsp, Sriracha   2 tsp, Ground ginger   0.50 cup, Water   3 cup, rice, cooked  1 tsp, Sesame oil   2 tsp, Soy sauce   3 clove , Garlic   500 g, raw prawn   1 tbsp, Honey   1 tbsp, Avocado oil SERVES 3 Sear prawns for 45 seconds per side, until golden. Remove and Reduce heat to medium. Add sesame oil, garlic, ginger, and chilli flakes. Cook until garlic is golden. Whisk in water, Sriracha, soy, and honey Simmer for 3 mins or until sauce thickens. Return prawns to skillet, toss to coat, and cook for 1-2 mins. Serve with rice Calories – 483 Pro– 39g Carbs -55g Fats - 10g 💥Cajun spice Fish Bowl 2 tbsp Cajun spice mix   4 150g white fish fillets   2 x 250g pkts Rice   1 avocado, chopped SERVES 4 Coat fish in spice mix on a large plate. Cook fish for 2-3 minutes per side, until flaking easily with a fork. Meanwhile, heat rice according to packet directions. Serve fish on top of rice, accompanied by avocado.  Calories – 448 Pro – 41g Carbs -31g Fats - 17g 👉Follow @risewithteagan #fatloss #protein #easymeals | Teagan | Womens Health & Weight loss

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