Nutrition and Fitness Club

Here is a nice , and that you should definately try;

I call it and 🥗 😋

Ingredients:
1 medium egg 🥚
75g chicken 🐔 breast (boneless)
90g Cucumber 🥒
60g yellow 💛 capsicum
8 Lettuce leaves 🍃
4 cherry 🍒 tomatoes
63g green apple
1 tsp lemon juice
1 tsp red vinegar

This is how I prepared it:

1. Clean, cut and Boil chicken and set aside to cool (you can boil and preserve the extra for later. I had mine chilled in the fridge)
2. Boil egg and set a side to cool (you can boil more and preserve the extra for later)
2. Clean and Chop/ slice the vegetables and fruit (I got these from the fridge for that cool feeling)
3. Put all vegetables, fruit, chicken and egg into one bowl
4. Sprinkle lemon juice and vinegar and toss the salad
5. Serve into your favourite bowl or plate and enjoy the meal

Estimated macros;
*237
*17g
*6.9g
*25.2g proteins

You can adjust ingredients and preparation method as you see fit

It's the layer of veggies that I can't get enough of 😋😋😋😋😋

Do you want to lose weight in 2022 and you don't know where to start?

Tip number 1: Take adequate vegetables 🫑🥒🥬🥦 in most meals 🥗🍲🥘 😋

This works like magic!

I had fun prepping this 😊

We all need, no, DESERVE some time out!

Happy holidays everyone 💝

🎄 #2021

My goodness, look at this! A real definition of having your cake and still eat it. Indeed, you can have great meals and still achieve your fitness goals!

This is chicken barbecue sandwich 🥪 with extra steamed vegetables 🥦 well prepared by Junction outlet. I was introduced to this sandwich by my friend and I can never get enough of it.

I like that by mere estimation, the macros for this sandwich don't look crazy at all... May be just under 500🤔?

And guess what, I was surprised to learn that java is running an offer of buy one get one free!

I always like their service. Today I was served by Stephen and his service was dope👌👌 . And I like how Chris the manager takes up the waiting role and you only know that he is a manager when you read the name tag. He also checks up on customers to make sure they are happy

My clients often ask what they can have when they are too tired of eating vegetables such as kale, spinach, cabbage etc. And here is something I highly reccomend - stir fried vegetables 🥗 !!!

Ingredients are Cauliflower, brocolli 🥦, Carrot 🥕, capsicum🫑, onion🧅, alittle extra Virgin oil and a pinch of salt🧂.

These ingredients will give you vegetables for two and one portion will only give you approximately 100 ! How cool is that!!

Give this a try!

I know I know 🤷‍♀️. We cannot eat ugali forever... but again, may be we can🤗!

Today's lunch is ugali🍚, friend beef 🍖 and stir fried kale and spinach 🥬, my favourite😋!

Estimated macros are;
582 kcals
30g carbohydrates
24g fat
56g protein

This meal is great for lunch or dinner or whenever you feel like it really... there are no rules here😊.

It's excellent for anyone looking to build muscle since it has really good amounts of carbohydrates and proteins to fuel the 💪💪, especially when accompanied with the right workout routine🏋‍♀️🏋. It's also high in micronutrients and high in fibre to provide satiety if you are looking to lose fat.

Why don't you try this meal next week?

Dinner is served🍲!

Today we are having a meal of fried green grams or dal 🥘 accompanied by stir fried kale and spinach 🥬 😋

Tip: use Spices as tolerated to make the meal delicious 😋

Approximate macros are:
330
48g carbohydrates
5g
20g 💪

I highly recommend this meal for anyone who is looking to lose fat on a calory since it gives satiety for not so many calories. I also reccomend the meal for anyone looking to build muscle since it has a decent amount of carbohydrates and proteins to fuel the , especially when accompanied with the right workout routine.

Give this a try and let me know your thoughts!

You can have it all!

What if you need to travel and are on a weight loss diet. Do you stop following your diet, let lose, eat everything that comes your way 🍪🥧🍦🎂🍰🧁 and restart your diet when you come back home or does it mean you become the downer in the party, always saying no to every treat and feeling terrible you can't have it all 🙇‍♀️🙇‍♂️🥱?

I would say you can have it all💃🕺👯‍♂️👯‍♀️! You can still have a bite of that cake, one drink of alcohol, or any other item that you crave and still keep to a diet that supports your weight loss goals.

However, it may also mean trying to get a balance by substituting the large portions of cakes or deep fried food or alcohol with something more manageable... You could have a small piece of cake and add some fruits 🍓🍏🍇🍒🥝🍉🍊 that are sweet and together this could satisfy your craving while giving you some fibre, micronutrients and satiety at the same time (see 3rd photo).

Another thing you can do is taking a large portion of vegetables 🥬🥦🥕🍅 and proteins 🥩🍗🍖 and a small portion of carbohydrates (see 4th photo) to leave room for a small desert 🏜 and to also make you satiated for longer!

So give these tips a try when you travel and you don't have to do one or the other. You can indeed have it all



👩 😊

Today is a happy day! Wanna know why? Because I'm having UGALI for dinner!

This is definately one of my favorite meal. I like to have ugali, kale and beef, and surprisingly, liver did not disappoint 😊!

So, the menu is:
✅Fried liver 🥩
✅Star fried spinach and kale 🥬 &
✅Ugali🍚🌽 (what should I call the cooking method, boiled, baked, no 😆?)

are great as well! Estimation is as follows;
*402kcals
*31
*12g fats
*39g

I think Ugali should be considered an international delicacy😋😋.

What accompanies your Ugali?



👩 😊

Wondering what to prepare for dinner 🤔? Why don't you try this meal that will:

1. Fuel your body with energy🏋️‍♀️🏋️‍♂️🤸‍♂️🤸‍♀️
2. Provide you with High biological proteins to build your muscle 💪
3. Fuel your body with essential micronutrients 💊 and fibre
4. Ensure that you are satisfied 🍲 😊

The meal is: Shallow fried minced beef🥩, star fried spinach🥬 and boiled rice🍙! You can add spices to your liking and as tolerated

This meal is very delicious! Look, you no longer have to stay hungry to eat healthy and lose weight🕺💃!!!

Estimated macronutrients are;
*405 Kcals
*23g
*17g fats and
*39g

Give this a try!

Ps: check out the link in my bio!



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