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Getting lean and muscular could be easier than it seems. Balance is key. We need appropriate amounts of resistance training, nutrition, and cardiovascular exercise… but above all else, we need to be consistent for a long period of time. Aesthetics and a lean & muscular body come from dedicating to a simple practice.
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A strong physique is only important if it is important to you. We all need a goal but maybe a nice body aesthetic isn’t what is most important to you. No matter your why, here are some tips from Josh to get you to your goal. Whether you want to look good, feel good, get strong, keep you body optimal, these tips will get you there! Stay consistent, trust yourself and get it.
A weight loss diet should aim to reduce your overall caloric intake while providing your body with the necessary nutrients to maintain good health.
Remember that with the right mindset and some simple tips, you can achieve your weight loss goals.
Few tips to keep in mind for your weight loss journey
· Eat plenty of fruits and vegetables: These provide essential vitamins, minerals, and fiber while being low in calories.
· Choose protein rich sources of food like, legumes, paneer, pulses and tofu are all good options.
· Avoid sugary drinks and high-calorie snacks: Instead, choose water, herbal tea, or low-calorie drinks, and snack on fruits or vegetables. Green tea also helps burn calories
· Watch portion sizes: Be mindful of the amount of food you’re eating, and consider using smaller plates to help control your portions.
· Keep track of your calorie intake: Use a food diary or calorie tracking app to help you monitor your food intake and stay within your daily caloric goals.
· Make gradual changes: Don’t try to drastically change your diet overnight. Instead, make small changes over time to help you stick with your plan.
It’s important to remember that everyone’s nutritional needs are different, so it’s best to check what suits your requirements and your health conditions before making significant changes to your diet
Ensure that breakfast can be high of protein as it reduces appetite and hunger and the need to have sugar in the day is lesser
Lunch needs to be balanced diet of proteins, carbohydrates and other nutrients that helps you sail through the day
Snack is to be light and nutritious
Dinner can be light and soup based that helps in better digestion and bowel movement
Remember, the key to weight loss is not just about what you eat, it is also about your stress levels, your physical activity levels and your desire to achieve your goals. .
With these simple plans for breakfast, lunch, snack and dinner; you can start working towards your weight loss goals in a healthy way.
A one-size-fits-all diet plan doesn’t exist. That’s why, in this video, I’m going through – in just 4 easy steps – how you can build a custom diet meal plan made specifically for your body and your taste buds. We’ll first quickly figure out your calorie and protein goals and how many meals you should have for your fat loss diet, then we’ll fill in these meals for weight loss with specific foods. By the end of this video, you’ll have a system you can use to build countless different meal plans for your weight loss diet that you can actually stick to.
I remember stumbling across a diet meal plan on an online fitness forum back in the day. It involved eating the same 4 bland, boring, lifeless meals every day for weeks on end to lose fat. Guess what? All the work and suffering didn’t even get me any results! Which came down to 2 reasons. The first is that many “health” foods we’re told to eat are very calorie dense. That means they can easily take you out of a calorie deficit. The second issue is that if a calorie deficit is achieved with a strict meal plan, then it will work in the short term but not necessarily in the long term. That’s why the meal plan we’ll go through today will be personalized to your body, your taste buds, and set up in a flexible way for both short term and long term success.
The first step is the most important step if we want the diet plan to actually work. There’s no point adding any foods into our plan if we don’t yet know how many calories you can eat to lose fat. Now, most calorie calculators out there are a shot in the dark. They don’t consider how much muscle you have, how much you move every day, whether you lift weights or not, your age, your gender, and your height all affect how many calories you burn every day. The method we’ll use involves just a few simple steps that will take all of these factors into account and will be the easiest way for you to accurately determine the calorie target for your meal plan. To save you from the boring math, we’ve automated these calculations for you into the meal plan builder we created for you to download. Within just a few minutes of using it you’ll have your goal calories calculated for you.
After calories, the next most important component of your fat loss diet meal plan is how much protein it contains. Whether you shoot for the lower end or higher end of this range however will depend on your body fat. Those with more body fat will require less protein. In the meal plan builder you can download, we’ve automated this calculation for you. Most of you will end up with a goal of 1 gram per pound of your bodyweight, for example a goal of 180 grams of protein if you weighed 180 lbs.
The number of meals you eat per day for weight loss will determine how many calories and how much protein will be contained in each meal. That being said, protein frequency does seem to be important to minimize the risk of muscle loss as you lose fat. There’s an ideal range you’ll want to stick within. This seems to be between roughly 3 and 6 high protein meals per day, each separated by a few hours. This is where personal preference is key. Whatever you pick should best suit your schedule and keep you full and energized throughout the day. Once you’ve picked the number of meals you’d like to eat, divide your protein intake up evenly across the number of meals.
Now it’s time for the fun part, filling in your meal plan for your weight loss diet. We’re going to provide you with 3 lists of protein, carbs, and fats to use to fill your meal plan with how you wish. In the downloadable meal plan builder, we’ve also added vegetarian and vegan protein options to this list. The foods in these lists are the lowest calorie density options available, and will be highly effective at keeping you full. So, at each meal, select the foods from each category that you want to eat and adjust the portions so that by the end of the day you get close to your calorie and protein goal by at least within about 10%. Throw in a little bit of your inner chef to get a meal plan that’s designed specifically for your body and filled with enjoyable meals .
Nutrition is hands down the most important part of getting lean. Within our Built With Science programs we remove the guesswork from your plan and show you exactly how to train and how to eat in order to burn off unwanted fat. To get started today, you can take our free analysis quiz to discover to discover which of our programs would be best for you and your goals below:
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These healthy salad recipes are perfect for weight loss and for anyone looking to add a little more nutrition to their diet! these salads are filling, satisfying, and perfect for lunch too!
I hope you like all these healthy recipes ♡
1 Delicious and easy salad recipe 340 calories (1 serving)
Ingredients
4 oz chicken breast
1 tsp olive oil
1/4 tsp paprika
1/4 tsp cumin
1/4 tsp dried oregano
salt and black pepper
2 leaves romaine lettuce
7 cherry tomatoes
1/4 medium cucumber
1/4 medium yellow onion
1 tbsp parsley
1/2 tbsp tahini
1/2 tbsp water
1 tsp lemon juice
Preparation
Preheat the oven to 350°F (180°C)
Drizzle the breast witn olive oil and Season both sides with cumin, oregano, paprika, salt and bake in the centre of the oven for 20-25 minutes until cooked through.
Lay chopped lettuce leaves on plate.
Place halved cherry tomatoes and chopped cucumber on a plate in a circle as shown in the video, add onion onion strips in the center and top with the breast, and then dress with tahini by combining tahini, water and lemon juice. Serve immediately
4 oz chicken breast
1 bay leaf
2 oz green beans, boiled
1/4 medium red bell pepper
2 medium green onion
1 medium carrot
FOR THE SALAD DRESSING :
1 tsp olive oil
1 tsp apple cider vinegar
1 tsp honey
1/2 tsp soy sauce
salt and black pepper
1/4 tsp seasm seeds
Preparation
Boil the breast with salt and bay leaf until it is cooked through.
While cooking the breast, blanch the green beans
Combine shredded breast, green beans, peppers, green onion, and shredded carrots in a large bowl. Whisk together all of the dressing ingredients and gently fold to combine. Sprinkle seasm seeds over the top and serve
Lay chopped lettuce spinach on plate. Place strawberries and onion over the spinach and top with feta cheese and chopped walnuts.
In a small pan combine balsamic vinegar, olive oil, honey together and dizzle over the strawberries.
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4 vegetables and rice 250 calories (1 serving)
Ingredients
1/2 cup brown, rice cooked
1/4 medium yellow onion
1/4 medium red bell pepper
1/4 medium cucumber
2 oz artichoke heart
1 tbsp parsley
1/2 tbsp cheese
1 tbsp sliced black olives
1 tsp olive oil
1/2 tbsp white vinegar
salt and black pepper
Preparation
In a large bowl add the red onion, parsley, black olives, red pepper, cucumber, artichoke hearts and feta cheese and cooked rice. Stir to combine.
In a small glass bowl, whisk together the olive oil, white vinegar, salt and pepper and pour over the rice and toss well to combine
Can serve immediately.
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5 corn cauliflower and cucumber 160 calories (1 serving)
Ingredients
5 oz cauliflower
1/2 medium cucumber
1/2 medium red bell pepper
1 medium green onion
1/2 cup canned corn
1 tbsp light mayonnaise
1 tsp white vinegar
salt and black pepper
Preparation
Cut your cauliflower into small florets. chop cucumber and red pepper. Thinly chop the green onions. Drain corn. Mix everything.
Add mayo, salt and pepper to taste, mix well.
Enjoy!
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6 Corn and Avocado 190 calories (1 serving)
Ingredients
10 cherry tomatoes
1/2 cup corn
1/2 cup cucumber
1/4 cup green onion
1 tsp lemon juice
1 tsp olive oil
salt and black pepper
1.5 oz avocado
Preparation
Combine all ingredients in a large bowl and toss well.
1/4 cup red onion
1/2 cup canned chickpeas
1/2 oz feta cheese
1 tsp lemon juice
salt and black pepper
1.5 oz avocado
1 boiled egg
1 tsp chopped cilantro
Preparation
in a large bowl, combine all ingredients exept boiled egg and cilantro, and toss well.
serve in a plate with boiled egg and cilantro.
I hope you like all these easy recipes ♡ Video Rating: / 5
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Thanks so much for watching this video, I really hope you enjoyed it – and I hope that you found it helpful!
Subscribe to my channel for more videos! xo
DISCLAIMER – THIS IS PURELY INTENDED AS/ AND FOR ENTERTAINMENT PURPOSES. This information/ video is not intended as medical advice, or intended to replace medical advice. Always consult with your health/ medical practitioner or doctor before you try a new health routine, a new way of consuming meals, a new diet, or a calorie restricted diet. There are no guaranteed results from these recipes, this diet, or from this video. Video Rating: / 5
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This video is not sponsored. All opinions are my own.
DISCLAIMER – THIS IS PURELY INTENDED AS/ AND FOR ENTERTAINMENT PURPOSES. This information/ video is not intended as medical advice, or intended to replace medical or psychological advice. Always consult with your health/ medical practitioner or doctor before you try a new health routine, a new way of consuming meals, a new diet, a new meal plan, meal prep or a calorie restricted diet. There are no guaranteed results from these recipes, this diet, or from this video. Video Rating: / 5
Check out the 7 quick and healthy breakfast recipes for weight loss. Follow this diet plan and achieve the ideal weight you are aiming for. Do share this valuable information so we can all inspire each other!
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Lets kick the new year off with a new healthy meal prep plan for a full 5 day work week! All of the healthy recipes on this week’s menu are gluten free and dairy free. This menu includes breakfast, lunch, dinner, and snacks. Meal prepping has been a game changer for me when it comes to sticking to my healthy lifestyle, especially on super busy work days!
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ABOUT ME:
Hey there! I’m Kayla Chandler, a Certified Holistic Nutritionist, with a passion to help others get healthier and feel better! I specialize in helping clients lose weight naturally, balance hormones, increase their energy levels, heal leaky gut, manage food allergies, and much more. My personal health journey started years ago after dealing with many health issues, including hormonal imbalances, cystic acne, low energy levels, nutritional deficiencies, a gluten allergy (aka Celiac), and much more. I was able to heal my body completely via holistic methods, and my goal is to help others do the same.
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Health Disclaimer: Statements made in this video are for informational & educational purposes only and are the opinion(s) of Kayla Chandler. It is not intended to provide medical advice or to take the place of medical advice or treatment from a physician. Please consult your doctor or physician before beginning any new diet or natural supplement, especially if you’re already taking other medications. Kayla Chandler is not responsible for any possible health consequences of any person following the information provided within this video.
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Are you looking for easy basic low-carb healthy meals ? here are 6 Healthy Low Carb Recipes For Weight Loss to include in your diet.
I hope you like all these low calorie easy recipes ♡
1 Delicious beef & cauliflower pie 320 calories (1 serving)
Ingredients
7 oz cauliflower florets
2 tbsp milk
1 tbsp cream cheese
salt and black pepper
1/4 medium red onion
1 tsp olive oil
1/4 medium carrot
1 garlic
4 oz ground lean beef
1 oz frozen peas
1 oz frozen corn
parsley
Preheat oven to 350°. Add cauliflower florets in boiled water and cook until tender, 10 minutes. Drain well, and mash with a potato masher until smooth.
Stir in cream cheese and milk and season with salt and pepper and mash until completely combined and creamy. Set aside.
In a large skillet over medium heat, heat oil. Add onion, carrots, and garlic and cook until softened, 5 minutes. Add ground beef and cook until no longer pink, 5 minutes more.
Stir in frozen peas and corn and cook until warmed through, 3 minutes more. Season with salt and pepper.
Transfer the mixture to oven glass dish and top with an even layer of mashed cauliflower and bake 20 minutes or until is golden.
Garnish with parsley and serve.
2 Beef egg muffin 170 calories (4 serving)
Ingredients
1 lb ground lean beef
1 tsp onion powder
1 tsp garlic powder
1 tsp paprika
salt and black pepper
3 egg white
3 eggs
1 tbsp parsley
salt and black pepper
1 medium tomato
1 oz grated mozzarella
Preheat oven to 390°.
In a medium bowl, add the beef, salt, pepper, garlic powder, onion powder and paprika. Use hands to combine. set aside.
In a separate bowl, add the eggs, salt and pepper and whisk until combined. Add the chopped tomatoes, mozzarella and parsley. Set aside.
Divide the meat among the muffin tin openings, pressing to form cups. Pour some egg mixture into each meat cup.
Bake for 30 minutes. Allow to cool before serving.
3 High protein beef cauliflower fried rice 310 calories (1 serving)
Ingredients
1 tsp olive oil
1 1/2 cup riced cauliflower
salt and black pepper
5 oz ground lean beef
1 garlic
3 oz broccoli florets
1 tsp soy sauce
salt and black pepper
4 veggie spinach rolls 60 calories (5 serving)
Ingredients
8 oz frozen spinach leaves
3 egg whites
1 egg
1/4 low fat mozzarella cheese
salt and black pepper
1 clove garlic
1 tsp olive oil
1/2 onion
1/2 red bell pepper
1 medium carrot shredded
1.5 tbsp parsley
Preparation
Preheat oven to 400° F (200° C).
Thaw the spinach and squeeze out the water.
Mix spinach, 3 egg whites, mozzarella, half the salt, and pepper in a mixing bowl.
Place parchment paper on a baking sheet and spray with cooking spray. Move the spinach mixture to the sheet and press it flat, about 8×12 inches in size and roughly ½ an inch thick.
Bake for 15 minutes. When done, set aside to cool on a rack.
Finely chop onion and parsley. Grate the carrots.
Fry the onions and garlic in a skillet with oil. Add carrots and parsley and let it simmer for about 2-3 min. add the other half of the salt, and pepper and mix briefly.
Flip the spinach mat and take the skillet off the heat and add an egg. Mix it all together and spread the filling over the now cool spinach mat.
Roll up the spinach mat and filling. Bake for 25 minutes.
Cut it into 5 slices.
5 Stuffed bell pepper rings with veggies 90 calories (4 serving)
Ingredients
2 bell peppers
1 tsp olive oil
1 clove garlic
1/2 onion
1 mushroom
salt and black pepper
4 oz ground turkey
1.5 tbsp parsley
1 egg white
1/4 tsp italian seasoning
4 tbsp tomato sauce
Preparation
Pre-heat the oven to 350° f.
Slice bell peppers into rings. Finely chop up bottomsto be added into the turkey mixture.
Heat oil in a medium skillet and saute garlic onion, mushroom, chopped bell pepper, for about 5 minutes or until the onion becomes translucent. Stir in the salt, pepper.
Transfer mixture to a large bowl and add in turkey, egg, parsley, italian seasoning. Mix thoroughly. Divide the mixture evenly among the 4 bell pepper rings and place on a baking sheet.
spread tomato sauce over the mini meatloafs.
Bake in the oven for 30-35 minutes.
Top with extra parsley and ENJOY!!
1 medium head broccoli
1 egg
salt and black pepper
1/4 tsp italian seasoning
1/4 cup + 1 tbsp low fat mozzarella cheese
3 tbsp tomato sauce
1/4 onion
1/4 red bell pepper
1 mushroom
I hope you like all these low carb healthy recipes ♡ Video Rating: / 5
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Whether you’re on a low carb diet or trying to fuel up for a big or particularly busy day, feel more satisfied with one of these delicious and healthy high protein recipes and high protein healthy meals ideas for bodybuilding and fat loss.
You know, Eating food high in protein allows you to prevent muscle loss while on the process of losing weight, and when combined with heavy strength training, it helps keep your metabolic rate high.
I hope you like all these easy recipes for weight loss ♡
1/4 medium red bell pepper
1 tsp olive oil
1/2 medium carrot
1/2 medium white zucchini
3 oz broccoli
2 tbsp water
1 scallion
1 egg
2 egg whites
salt and black pepper
1/4 cup green peas cooked
Preparation
Heat a large skillet over high heat until , add olive oil, and peppers, carrot, zucchini, broccoli and water. Stir often and cover until the vegetables are crisp-tender, about 4 minutes. Uncover and add scallion.
Push the vegetables to the sides of the pan creating a hole in the center. Add the beaten eggs and scramble quickly, and stir to lightly cook, then mix into the vegetables.
Add salt and black pepper peas and cook, stirring often, until everything is combined and hot and the vegetables are just tender, about 3 minutes and serve.
2 vegetable salad salmon 290 calories (1 serving)
Ingredients
water
lemon slices
fresh thyme
4 oz salmon fillet
2 leaves romaine lettuce
1 medium tomato
1/2 medium cucumber
1/4 medium yellow bell pepper
1 tbsp fresh parsley
salt and black pepper
2 tbsp lemon juice
Preparation
Fill a pan with enough water Bring the water to a simmer.
Add salt, sliced lemon, and thyme to water.
Add salmon, cover the pan, and cook for 20 minutes.
Remove salmon from pan, and season with salt, pepper
In a large bowl, combine the romaine, tomato, cucumber, bell pepper, parsley, lemon juice, salt and black pepper. Toss well and set aside.
Spray a baking sheet with nonstick spray and place the salmon filets on sheet. Sprinkle with salt and pepper. Place under the oven broiler can cook for about 10 minutes or until lightly browned on top and cooked through. Check the salmon half way though and rotate the pan as needed so the salmon browns evenly.
Spoon the salad onto a plate and place the salmon on top. Serve and enjoy!
3 shrimp quinoa recipe 310 calories (1 serving)
Ingredients
water
lemon slices
1 bay leaf
oz shrimp peeled
1/4 cup dry quinoa
1 garlic
1 tsp olive oil
1/4 medium red bell pepper
6 grape tomatoes
1/3 cup green peas cooked
salt and black pepper
4 oz shrimp peeled
Preparation
Cook quinoa according to package directions.
Add water and slices of lemon and bay leaf to a large stockpot set over medium heat. Bring to a boil and allow to boil for 5 minutes. Stir in the raw shrimp, cover and remove from heat. Allow to rest for about 4 minutes, until all the shrimp are cooked through. Pour the shrimp and liquid into a colander to strain, peel and set a side.
In a large skillet, heat oil to medium-low and sauté garlic and bell pepper until tender. Add quinoa, grape tomatoes , green peas salt and black pepper and add shrimp, and continuing cooking 5 minutes. Remove from heat and serve.
4 chicken with avocado 340 calories (1 serving)
Ingredients
water
1 bay leaf
4 oz chicken breast
1/4 medium yellow onion
1/2 cup corn
1 tbsp parsley
salt and black pepper
2 tbsp lemon juice
2 oz avocado
Preparation
In a large bowl, add the shredded chicken, avocado, onion, corn, and parsley.
Drizzle with the lime (or lemon) juice, and season with salt and pepper. Toss gently until all the Ingredients are combined and serve.
5 turkey chili 410 calories (1 serving)
Ingredients
1 garlic
1 tsp olive oil
1/4 medium yellow onion
1/2 medium red bell pepper
4 oz ground turkey
1/4 tsp dried oregano
1/4 tsp ground cumin
1/4 tsp chili powder
salt and black pepper
4 oz diced tomatoes
1/4 cup red beans cooked
1/4 cup sweet corn
Preparation
Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, pepper and salt, stir for about 20 seconds.
Next add in tomatoes, red beans and corn and continuing stirring 3 minutes. Remove from heat and serve.
6 quick chickpea and tuna salad 210 calories (1 serving)
Ingredients
2 leaves romaine lettuce
1/4 medium yallow onion
6 grape tomatoes
4 oz tuna
salt and black pepper
1 tsp white vinegar
3 oz chickpeas
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Quick, easy, delicious 5 healthy low calorie ideas for Weight Loss. You can have any of these delicious healthy meals either for lunch or dinner or even snacks to for your diet.
I hope you like all these easy recipes and lunch ideas ♡
1 Chicken within vegetables 320 calories (1 serving)
Ingredients
1 tsp olive oil
1 garlic
4 oz chicken breast
2 medium carrots
2 tbsp water
3 oz brocolli
1 tsp reduced sodium soy sauce
1 honey
black pepper
Preparation
In a large skillet, over medium to high heat, add the olive oil and garlic. Add the chicken and carrots and broccoli and 2 tbsp water and cover until almost tender, about 6-8 minutes.
uncover and add soy sauce mixed with honey add black pepper and Stir to combine.
2 Veggie stir fry 210 calories (1 serving)
Ingredients
3 oz green beans
salt
1 garlic
1 tsp olive oil
1/4 medium yellow onion
2 medium carrots, cut into julienne strips
2 tbsp water
3 oz broccoli
1/4 cup peas
1 tsp reduced sodium soy sauce
1 tsp honey
black pepper
Preparation
Bring a saucepan of water to the boil and season with salt.
Next, add in the trimmed green beans and boil for 3 to 4 minutes or until al dente or slightly crunchy.
Immediately remove them form the pot and strain them. Set aside.
Heat oil in a large skillet over medium heat. add garlic and onion,stirring constantly. Add carrots broccoli and 2 tbsp water and cover until tender, about 6-8 minutes.
uncover and add boiled green beans, peas, soy sauce mixed with honey and black pepper. Cook until vegetables are tender but still crisp.
3 Chickpea, spinach and egg 280 calories (1 serving)
Ingredients
1 egg boiled
1 garlic
1 tsp olive oil
1 medium tomato
1/4 tsp ground cumin
1/4 tsp curry powder
salt and black pepper
3 oz chickpeas, cooked
1 tsp lemon juice
1 tbsp parsley
2 oz spinach
Preparation
Boil the egg for 12 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside.
Meanwhile, heat the oil in a large frying pan over a low heat. Add garlic, chopped tomato, cumin, curry powder, salt and black pepper and stir-fry for 1 minute.
Add chickpeas, lemon juice and cook for 6–8 minutes, or until reduced and thickened, stirring often. Add the parsley, spinach and cook until wilted.
Transfer to a plate and top with two egg halves.
4 White bean salad 210 calories (1 serving)
Ingredients
2 leaves romaine lettuce
7 cherry tomatoes
1/4 medium red bell pepper, chopped
1 medium cucumber, chopped
2 oz canned white beans
2 tbsp olives
1 tsp white vinegar
1 tsp olive oil
1 tsp dijon mustard
salt and black pepper
Preparation
In a large bowl combine, lettuce, halved cherry tomatoes, red bell pepper, cucumber, white beans, olives.
In a small bowl, whisk together white vinegar, olive oil, dijon mustard, salt and black pepper.
Pour the dressing over the carrots and toss to coat.
5 Tuna pasta salad recipe 320 calories (1 serving)
Ingredients
1.5 oz fusilli pasta
1/2 medium cucumber
1/4 medium red bell pepper
1 medium green onion
3 oz tuna
1/4 cup peas
1 tsp olive oil
1 tsp balsamic vinegar
1 tsp honey
salt and black pepper
Preparation
cook pasta according to package directions and set a side.
When cooking pasta add chopped cucumber, red bell pepper, green onion, cooked pasta, tuna, peas In a large bowl
In a small bowl, whisk together olive oil, balsamic vinegar.
Pour the dressing over the salad and add salt and black pepper toss to coat.
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