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this torture happens to me everyday. I’m...
Stop sexualizing my body stop shaming my body stop policing my body
~*~*~Summertime~*~*~
Smart ideas for Smarter cities
Kimsooja: To Breathe - A Mirror Woman (2006)
A Strawberry Sorbet with Tequila! I like roasting the strawberries first - this intensifies their flavor. I also added 2 tablespoons of Ginger...
View from a late breakfast. Lazy day and some writing on the books. #vacation
A bit too low in calories, slow carbs and protein for my taste, but might be ok for short tiny girls.
No-cook meal plan in January issue of Shape Magazine (US edition): www.self.com/jumpstart
What I like about this meal plan:
- It gives you many different options, it’s very simple and flexible, especially if you’re a teenager or a college student with limited cooking equipment.
- It gives you a clear macronutrient breakdown, i.e. the things to look for on nutrition labels: how many grams of protein and fiber you should be getting for example.
What I don’t really like:
- Overall it doesn’t seem low in sugar (Starbucks oatmeal with dried fruits for example: 20 g of sugar), plus the portion sizes of the ‘treats’ are super small. I think a big apple is probably more satisfying (and cheaper) than one tiny “Starbucks cake pop”.
- It’s low in calories (1,600 kcal/day): not the best meal plan for active women who work out several times per week, are satisfied with their weight, but just want to shape up and look tighter.
- If you eat out too often, you’ll probably be getting too much sodium.
Free meal plan and grocery list to download from the January issue of Oxygen Magazine:1. Grocery list (PDF)
2. Two week meal plan (PDF)
Reblogging this for my meal plan page!
Accountable ! For the next 10-days I’m trying this cycle :-) (Taken with instagram)
(via fitnesslikeaboss)
Hi, I'm currently in summer right now and I really want to be fit this summer. I'm trying to flatten my tummy, get rid of the fat in my inner thighs, and the flab under my arms. I know of workout videos but to me, even though I do the videos, I work out, I still eat foods that aren't so good for me. I'll eat good one day, won't eat enough the next day- can you give me a list of what to eat to help me see results from these workouts?
Hi Liz,
I made a category “Meal plans” on my blog where you can find lists of what to eat.
To give you a couple of extra suggestions, here are 3 meal plans I found online. They’re all in PDF-format:
- Jillian Michaels “Ripped in 30” Meal Plan (PDF): the meal plan of her ‘Ripped in 30’ workout program. Calories and the amounts of protein/carbs/fat are not listed, but breakfast, lunch, and dinner are all around 400 calories; snacks are about 200. It sounds pretty simple and you can eat at Subway!
- 2 Week Paleo meal plan (PDF): found on the site cavemanstrong.com, the amount of calories and macronutrients are not listed either but there is a shopping list at the end. It’s way stricter that Jillian’s: only green tea as afternoon snack during the first week.
- 7 days of Simply Healthy Meals (PDF): a 1,500 calorie meal plan. This plan is really detailed. There is a shopping list at the end. I found it on a doctor’s site. They also have 1,800 & 2,000 calorie meal plans here: triangleprimarycare.com/services/index.htm
I sometimes get questions from people who want to know concretely what to eat to shape-up. They’re not interested in amounts of protein or carbs ; they don’t have time to put thoughts or research into the how and why of fat loss, they just want to know what to eat. Here are a couple of meal plans that I scanned from old issues of Oxygen magazine and that may give you new ideas to plan your daily meals.
Right now, I pretty much eat whatever I want, but I'm starting to get my workout routine down but have no idea what I should be eating before and after I workout or just good things to eat in general. Do you have any suggestions?
Hi Chelsea,
Here is an example of a meal plan from a fitness magazine to give you an idea on how you could plan your meals:
I’ll try to post more meal plans on my blog to give you more suggestions.
Examples of pre-workout meals (2 hours to 30 min before your workout) could be:
- two brown rice cakes with humus, one apple
- a chickpea salad with cherry tomatoes
- a green salad with chicken in a whole wheat tortilla
Example of post-workout meals (within 30 min after your workout) could be:
- a banana and nonfat cottage cheese
- a protein shake with frozen berries
- an apple and a cup of Greek yogurt
Carb Cycling: “strategically plan high-calorie days (e.g. holiday parties) between lower-calorie days.”
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