Healthy Kito Diets

A diet has quantities
Specific quantities not arbitrary like
Have one katori of rice … what’s a katori ?
I have 10 different kinds of Katori at home ? Which one ?

Or if you had 2 rotis - what size ? Did you put oil in the atta ? Did you add ghee on top ?
Here 2 rotis can be 150 calories or 300 !! Huge difference !!!

Dry fruits are nuts are super calorie dense and easy to over-consume. Double the calories if they are salted etc

You don’t have to use a weighing scale but you do need some form of measure to ensure you are in a deficit

Here are some of our in-house secrets
1. Maintain a food diary (ideally visual) of everything you eat. This way there’s no guess work. You know how much you ate. If you decide to leave something out … you’re only cheating on yourself

2. Check measures of progress weekly - can we visual of how you look in the same pic, feel in the same clothes, or even measurements

3. Check quality measures - how do you feel

Why tracking helps ?

➡️It’s very easy to over consume calories. Most people over consume and under calculate

➡️ allows a professional to back calculate your BMR - IF they have all the food you ate and all the calories you burnt. They can find your BMR and adjust calories and macros

➡️ accountability - you are aware of what you’re consuming and there’s data to allow to make changes … reduces the struggle

Tip : if you’re trying to adhere to some calories, serve yourself once. Most people ignore their second helping and bite here and there … under reporting calories
I do this when I eat out.

It’s about having data to work with and remove frustration and help a person reach their goals quickly.

Hope this helps
Do you want me to explain how to calculate calories ? Or anything else you find confusing
Add in the comments

Love

Sim .chopra

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Fruit Lollies 🍓

Full recipe below, send to a friend who would love this 📤⁣

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📝 Ingredients
(for 12 lollies)
* 1 banana, sliced
* 3 cups strawberry, reserve half, and chop into small pieces for step 2
* 2 cups blueberry, reserve half the berries for step 2
* 1 ½ cups raspberries, reserve half the berries for step 2
* 1 ¼ cups yogurt

👩‍🍳 Preparation
1. Blend together the banana, half of the strawberries, half of the blueberries, half of the raspberries, and all of the yogurt in a food processor.

2. Remove the blade, then stir in the rest of the fruit.

3. Pour this mixture into a bread tin and put 12 lollipop sticks in, evenly spaced apart.

4. Freeze overnight.

5. Allow to defrost for approx 15-20 minutes.

6. Remove from tin, and cut the lollipops out with a sharp knife.

7. Enjoy!

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Banana Oatmeal Muffins
By 😘..
for 12 servings

2 bananas
2 eggs
⅓ cup maple syrup
¼ teaspoon salt
2 teaspoons baking powder
2 teaspoons vanilla extract
1 tablespoon cinnamon
1 cup greek yogurt
3 cups oats
1 cup whole milk
topping of your choice, as desired
Preheat the oven to 350˚F (180˚C).
In a medium bowl, mash bananas. Mix eggs, maple syrup, salt, baking powder, vanilla extract, cinnamon, and Greek yogurt into mixture. Add oats and milk, and mix. Let the mixture sit for a few minutes, so the oats soak up the liquid and the consistency is like oatmeal. Line muffin tins with muffin liners. Pour the mixture into each muffin cup about ¾ full. Add your preferred toppings and gently push your toppings into each muffin cup. Bake for 30 minutes. Let cool for 5 minutes before eating. Once cool, you can also store in an airtight container or freeze in a storage bag

🍗🥗 Chicken Fajita Salad

👉 Save this recipe for a later and don’t forget to share with a friend who miught enjoy it!

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📝 Ingredients
(2 servings)
* 2 tablespoons canola oil
* 1 boneless, skinless chicken breast
* 1 red bell pepper, thinly sliced
* 1 yellow bell pepper, thinly sliced
* 1 onion, medium, thinly sliced
* 1 teaspoon salt
* 1 teaspoon chili powder
* 1 teaspoon cumin
* 1 teaspoon garlic powder
* 3 tablespoons olive oil
* 3 tablespoons lime juice
* 1 teaspoon chili flakes
* 1 teaspoon salt
* 1 head romaine lettuce, chopped
* 1 avocado, sliced

👩‍🍳Preparation
1. Heat the oil in a pan over medium-high heat. Cook the chicken, bell peppers, onion, salt, chili powder, cumin, and garlic powder for five minutes, stirring constantly.

2. Flip the chicken, and cook for another five minutes, until chicken is cooked and vegetables are slightly soft. Remove from heat and slice the chicken into strips.

3. In a small bowl, combine the olive oil, lime juice, chili, and salt, stirring until evenly mixed.

4. In a large bowl, toss the romaine lettuce with the chicken, peppers & onions, avocado, and dressing.

5. Enjoy!


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or
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🍤 CAJUN SHRIMP 🍤
Sauté 1 lb shrimp with 1 tbs paprika, 1 tsp Cajun and 1 tbs Olive Oil. Salad bowl ingredients are Romaine lettuce, corn, tomatoes + avocado. Dressing: Olive oil, lemons, salt and pepper.
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🍗 CAJUN CHICKEN 🍗
Chicken breast marinated with Cajun, paprika and EVOO then sear until your liking! In bowl add Quinoa, corn, tomatoes + avocado mix with salt, pepper, oil and 🍋 Garnish with pepper and cilantro.
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🧀 Mozzarella and Avocado 🧀
What you need: Mozzarella Pearls, avocado and tomatoes with balsamic vinegar, fresh basil 🌿, oil, s+p.
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🥩 Garlic Sirloin Steak 🥩
1 lb Baby Yellow potatoes, tomatoes + sugar snaps cooked with oil, Italian herbs, garlic powder, s+p. Steak marinated in oil, 2 garlic cloves minced, 2 tbs balsamic vinegar, s+p. Garnish with Parsley. Enjoy!
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🍣 Salmon 🍣
Season with EVOO, garlic

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Only three ingredients for these flourless muffins? Count us in!

Would you make this recipe by

Follow to learn how women + moms get their dream body WITHOUT food restrictions and WITHOUT the gym.

HEALTHY SUMMER NOODLE BOWL🥑🍜 (recipes below👇🏻)Made this bowl for lunch yesterday and it was SO GOOD😍 the spicy peanut sauce is really what brings this to the next level😏 also it is super quick to make!…By
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🌶🥜Spicy peanut sauce🥜🌶⁣
🌟ingredients🌟⁣
- 2 tbsp crunchy peanut butter ⁣
- 1 tbsp soy sauce⁣
- 1 tbsp maple syrup ⁣
- 1 tbsp rice vinegar⁣
- 1 tbsp sesame oil⁣
- 1 garlic clove, minced ⁣
- Black pepper to taste ⁣
- Sriracha to taste 🔥⁣
🌟method🌟⁣
1. Mix all the ingredients until well combined!⁣
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✨Bowl details✨⁣
🍜rice noodles⁣
💜red cabbage⁣
🥕carrot ribbons ⁣
🍶tofu marinated in soy sauce and sesame oil ⁣
🌱edamame beans ⁣
🥑avocado⁣
🥜crushed peanuts ⁣
🌿coriander (optional)⁣
🌶spicy peanut sauce⁣
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Eat or Pass? 🤩😋 by
Lettuce wrap with garlic & herb cheese, shredded chicken, avocado & peppers, inspired by tortilla trend!

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It’s the weekend! Brunch goals 😍🍳🥑💕
Is egg + avo on toast your favourite too? :)☺️
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Love this ultimate by


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Would you make this?!

Pan Con Tomate 🍅
By

A handful of good quality ingredients come together to create something truly delicious!

1. Pan fry a slice of sourdough in olive oil until golden on both sides.
2. Rub the bread with a raw garlic clove (halved).
3. Grate a tomato. Add a glug of olive oil and a generous pinch of salt. Taste and add more olive oil / salt if needed.
4. Spoon the tomato mixture on top of the bread and enjoy!

.foodyss
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