Pretty simple. 💯💯💯
#trackyourmacros #macrosonpoint #flexibledietinglifestyle #reversedieting #absaremadeinthekitchen #8020 #eatyourveggies #iifym #healthychoices #fitafterforty #wannabeweightlifter #masterathletecominatyou
🏋️♀️💪👊 #repost @mealplans
i used to think eating healthy was complicated. counting calories and measuring food overwhelmed me 👎🏼📝 it took me a few weeks to understand it was not really necessary unless you are preparing to a competition. this easy-to-follow healthy meal plate model makes meal planning simple, well balanced, and good for you in the long run 🤗 use medium size plate and set it up as below:
1️⃣ vegetables - 50% of the plate - veggies are high in vitamins and minerals, fibre, antioxidants and loads of goodness for your body - i usually choose: asparagus, green beans, lettuce, broccoli, zucchini, tomato, cucumber, kale, spinach, bell pepper or cauliflower. i also love adding sauerkraut which is basically fermented cabbage. it improves our digestion, boosts our immune system, helps reduce stress and maintain brain health. you can replace one half of the vegetables with fruits.
2️⃣ protein - 25% of the plate - the portion should be comparable to the size of the palm of your hand - go for lean protein if possible, i choose: chicken (mostly b****t and thighs), turkey, lean beef, white fish, salmon, eggs or if you are vegetarian, enjoy plant-based alternatives such as tofu, lentils, chickpeas, beans or edamame.
3️⃣ carbs - 25% of the plate - go for unprocessed, fibre-rich whole grains or starchy vegetables, i prefer: basmati or brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur, oats, buckwheat, squash or pumpkin.
4️⃣ healthy fats - don't forget about them, add a portion of your thumb tip - i use olive oil, coconut oil, nuts (approximately 20 pcs) or avocado (1/4 of big avocado).
use this plate model as a guide for where to begin. you can adjust the portion of each food group depending on your level of physical activity and your goals.
i showed an example of one of my meals built according to healthy meal plate model. there is basmati rice, grilled beef, sauerkraut,