{"id":272,"date":"2022-04-07T13:21:21","date_gmt":"2022-04-07T13:21:21","guid":{"rendered":"https:\/\/beautyessence.online\/recipes\/5-quick-healthy-low-calorie-meals-for-weight-loss-building-lean-muscle\/"},"modified":"2022-04-07T13:21:21","modified_gmt":"2022-04-07T13:21:21","slug":"5-quick-healthy-low-calorie-meals-for-weight-loss-building-lean-muscle","status":"publish","type":"post","link":"https:\/\/beautyessence.online\/recipes\/5-quick-healthy-low-calorie-meals-for-weight-loss-building-lean-muscle\/","title":{"rendered":"5 Quick &amp; Healthy Low Calorie Meals For Weight Loss &amp; Building Lean Muscle"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"425\" height=\"355\" src=\"https:\/\/www.youtube.com\/embed\/eEBRmma-TCI?rel=0\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Join Chris Heria as he shows you 5 Quick and Healthy Low Calorie Meals For Weight Loss and Building Lean Muscle. Learn how Chris likes to make each meal with the macros information so you know the real health benefits.<\/p>\n<p>Recipes:<br \/>\nMeal 1<\/p>\n<p>8oz chicken (Grilled)<br \/>\n3\/4 cup broccoli<br \/>\n1 cup spinach<br \/>\n1 cup sweet potato<br \/>\n1\/4 cup chopped onions <\/p>\n<p>Macros:<br \/>\nCal 460<br \/>\nCarb 34g<br \/>\nFat 12g<br \/>\nPro 50g<\/p>\n<p>Meal 2<\/p>\n<p>2 carb balance wrap\u00a0\u00a0(whole wheat)<br \/>\n8 oz ground turkey<br \/>\n1\/4 chopped onion<br \/>\n2 tbs Cilantro<br \/>\n1\/4 chopped tomato<br \/>\n1\/4 chopped spinach<\/p>\n<p>Macros:<br \/>\nCal 451<br \/>\nCarb 29g<br \/>\nFat 21g<br \/>\nPro 53g<\/p>\n<p>Meal 3<\/p>\n<p>1 cup veg mix (carrots, peas, beans, edamame)<br \/>\n8 oz chicken breast<br \/>\n1\/2 cup peppers<br \/>\n1\/4 Hass avocado<br \/>\n1\/4 chopped onions <\/p>\n<p>Macros:<br \/>\nCal 475<br \/>\nCarb 26g<br \/>\nFat 18g<br \/>\nPro 53g<\/p>\n<p>Meal 4<\/p>\n<p>6 oz salmon<br \/>\n1 boiled eggs<br \/>\n1\/2 tomato<br \/>\n2 cup mixed greens<br \/>\n1\/2 lemon (squeezed)<br \/>\n3 oz baby carrots<br \/>\n1\/4 onion<br \/>\n1\/4 Hass avocado<\/p>\n<p>Macros:<br \/>\nCal 493<br \/>\nCarb 26g<br \/>\nFat 22g<br \/>\nPro 46g<\/p>\n<p>Meal 5<\/p>\n<p>2 Carb balance wrap (spinach)<br \/>\n1\/2 cup Spinach<br \/>\n8 oz chicken<br \/>\n1\/2 tomato<br \/>\n1\/4 Hass avocado<br \/>\n1\/4 cup chopped onions <\/p>\n<p>Macros:<br \/>\nCal 498<br \/>\nCarb 46g<br \/>\nFat 22g<br \/>\nPro 59g<\/p>\n<p>Find out How to start working out the best way for beginners with  Chris Heria and the Heria Pro App. &#038; for more workouts by Chris Heria visit heriapro.com and download the HERIA Pro App in the App Store!<\/p>\n<p>Follow us:<\/p>\n<p>@chrisheria<br \/>\nhttps:\/\/www.instagram.com\/chrisheria\/<\/p>\n<p>soundcloud:<br \/>\n<iframe loading=\"lazy\" title=\"Chris Heria\" width=\"500\" height=\"450\" scrolling=\"no\" frameborder=\"no\" src=\"https:\/\/w.soundcloud.com\/player\/?visual=true&#038;url=https%3A%2F%2Fapi.soundcloud.com%2Fusers%2F141494122&#038;show_artwork=true&#038;maxheight=750&#038;maxwidth=500\"><\/iframe><\/p>\n<p>Instagram: @chrisheria<br \/>\n                    @weightvest<br \/>\n                    @heria.shop<br \/>\n                    @heriapro<\/p>\n<p>DOWNLOAD HERIA PRO APP to have Chris Heria as your trainer in your pocket.: http:\/\/heria.pro\/<\/p>\n<p>SHOP HERIA APPAREL:<br \/>\nhttps:\/\/chrisheria.com<\/p>\n<p>JOIN OUR EVENTS:<br \/>\n http:\/\/thenx.com\/blog\/events\/ (currently updating)<\/p>\n<p>BUY A HERIA WEIGHTVEST:<br \/>\n<a href=\"https:\/\/chrisheria.com\/collections\/equipment\/products\/i-strong-heria-strong-i-weight-vest\">35LB Weight Vest &#8211; Black<\/a><\/p>\n<p>FOLLOW CHRIS HERIA MUSIC ON SOUNDCLOUD\/SPOTIFY<br \/>\n<iframe loading=\"lazy\" title=\"Chris Heria\" width=\"500\" height=\"450\" scrolling=\"no\" frameborder=\"no\" src=\"https:\/\/w.soundcloud.com\/player\/?visual=true&#038;url=https%3A%2F%2Fapi.soundcloud.com%2Fusers%2F141494122&#038;show_artwork=true&#038;maxheight=750&#038;maxwidth=500\"><\/iframe><br \/>\n<iframe title=\"Spotify Embed: Chris Heria\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/artist\/62qifOWqESHtTVSZrlKRtt?utm_source=oembed\"><\/iframe><\/p>\n<p>JOIN OUR EVENTS:<br \/>\n http:\/\/thenx.com\/blog\/events\/ (currently updating)<\/p>\n<p>check out my main YOUTUBE CHANNEL AND SUBSCRIBE:<br \/>\nhttps:\/\/www.youtube.com\/officialthenxstudios\n<\/p>\n<p><iframe loading=\"lazy\" width=\"425\" height=\"355\" src=\"https:\/\/www.youtube.com\/embed\/tMZHstlBHRY?rel=0\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p><div style=\"float:left;margin:5px;\"><img decoding=\"async\" alt=\"4 Healthy Oatmeal Recipes\" src=\"https:\/\/i.ytimg.com\/vi\/tMZHstlBHRY\/default.jpg\" \/><\/div>\n<p>If you looking for nice, easy and healthy recipe with oatmeal, this is the place for you. 4 healthy and delicious oatmeal recipes, good for lunch or any other time of the day.<\/p>\n<p>Printable Version: https:\/\/www.thecookingfoodie.com\/recipe\/4-Easy-and-Healthy-Oatmeal-Recipes<\/p>\n<p>More Healthy Recipes:<br \/>\nNo-Bake Peanut Butter Oat Bars: http:\/\/bit.ly\/PeanutOatBars<br \/>\nTuna Patties: http:\/\/bit.ly\/TunaPattiesRecipe<br \/>\nHoney &#038; Soy Chicken Breast: http:\/\/bit.ly\/HoneySoyChicken<br \/>\nBeet Burger: http:\/\/bit.ly\/BeetrootBurger<\/p>\n<p>FOLLOW ME:<br \/>\nInstagram: https:\/\/www.instagram.com\/thecookingfoodie\/<br \/>\nFacebook: https:\/\/www.facebook.com\/thecookingfoodie<br \/>\nWebsite: https:\/\/www.thecookingfoodie.com\/<\/p>\n<p>My favorite kitchen equipment:<br \/>\nhttps:\/\/www.amazon.com\/shop\/thecookingfoodie<\/p>\n<p>Banana oatmeal muffins<br \/>\n12-14 servings<br \/>\nIngredients:<br \/>\n4 cups (350g) rolled oats<br \/>\n1\/2 cup (170g) honey\/maple syrup\/date syrup<br \/>\n2 tsp baking powder<br \/>\n2 eggs<br \/>\n1 cup mushed bananas (about 3large bananas)<br \/>\n1 cup (240ml) milk<br \/>\n1 tsp vanilla extract<br \/>\n1\/4 tsp salt<br \/>\nDark chocolate chips for topping (optional)<br \/>\nDirections:<br \/>\n1. Preheat oven to 360F (180C).<br \/>\n2. In a large bowl, mash bananas, add eggs, milk, honey and vanilla extract. Whisk all together.<br \/>\n3. In another bowl add rolled oats, baking powder and salt. Mix well.<br \/>\n4. Combine together wet and dry ingredients, mix just until combined.<br \/>\n5. Put paper muffin cups into muffin tin (optional) and spry the paper muffin cups with cooking oil.<br \/>\n6. Divide the batter evenly between the muffin cups, top with chocolate chips.<br \/>\n7. Bake for 25-30 minutes until muffins are just golden brown.<br \/>\n8. Place the muffins on a cooling rack to cool.<\/p>\n<p>Banana oatmeal pancakes<br \/>\nIngredients:<br \/>\n2 ripe bananas<br \/>\n2 eggs<br \/>\n2\/3 cup (60g) oatmeal flour<br \/>\n2\/3 tsp baking powder<br \/>\n1\/4 tsp cinnamon<br \/>\n1\/2 tsp vanilla extract<br \/>\nPinch salt<br \/>\n1-2 tsp coconut oil<br \/>\nMaple syrup to serve (optional)<br \/>\nMethod:<br \/>\n1. In a large bowl, mash bananas, add eggs, beat until smooth mixture. Add vanilla extract, cinnamon, salt, oatmeal flour and baking powder. Stir until well combined.<br \/>\n2. Heat skillet over medium heat. Melt 1 tsp coconut oil. Pour batter into the skillet and cook 1-2 min. flip the pancake and cook 1-2 min more.<br \/>\n3. Drizzle with maple syrup.<\/p>\n<p>Maple &#038; chocolate chip oatmeal cookies:<br \/>\nIngredients:<br \/>\n1\u00bc cups (100g) quick oats<br \/>\n3\/4 cup (90g) flour<br \/>\n1 teaspoon cinnamon<br \/>\n2 tablespoons coconut oil<br \/>\n1\u00bd teaspoons baking powder<br \/>\n1\/4 teaspoon salt<br \/>\n1\/3 cup (106g) maple syrup<br \/>\n1 egg<br \/>\n1\/2 teaspoon vanilla extract<br \/>\n1\/2 cup (90g) chocolate chips<br \/>\nDirections:<br \/>\n1. Preheat oven to 340F (170C).<br \/>\n2. In a large bowl, whisk together oats, flour, baking powder, cinnamon, and salt.<br \/>\n3. In other bowl whisk together egg, maple syrup, coconut oil and vanilla extract.<br \/>\n4. Add the wet ingredients to the dry ingredients and stir until combined. Add the chocolate chips and give a last stir.<br \/>\n5. Refrigerate the dough for 30 minutes. Roll into balls. place on a baking sheet lined with parchment paper. Slightly flatten.<br \/>\n6. Bake for 12-13 minutes or until lightly browned.<\/p>\n<p>Healthy granola bars<br \/>\nIngredients:<br \/>\n3 cups (270g) rolled oats<br \/>\n1 cup (140g) almonds<br \/>\n1\/3 cup (40g) peanuts<br \/>\n1\/2 cup (60g) dried cranberries or sour cherries<br \/>\n2 tablespoons (12g) desiccated\/shredded coconut<br \/>\n1\/4 teaspoon salt<br \/>\n1\/2 cup +1\u00bd tbsp (200g) honey or agave syrup<br \/>\n1\/3 cup + 1 tbsp (80g) coconut oil<br \/>\n1 teaspoon vanilla extract<br \/>\nDirections:<br \/>\n1. Preheat oven to 340F (170C). line a 10\u201d x 8\u201d (25 X 20 cm) pan with parchment paper and set aside.<br \/>\n2. In a large bowl mix all dry ingredients. Add wet ingredients and mix until well combined.<br \/>\n3. Spread in baking pan, pressing down very firmly.<br \/>\n4. Bake for 30 minutes or until golden. Let cool completely.<br \/>\n5. Remove from the pan and cut into bars.<br \/>\n<strong>Video Rating:  \/ 5<\/strong><\/p>\n<!-- Social Bookmarking Reloaded BEGIN --><div class=\"social_bookmark\"><em>Share this page:<\/em><br \/><a class=\"social_img\" onclick=\"window.open(this.href, '_blank', 'scrollbars=yes,menubar=no,border=0,height=600,width=750,resizable=yes,toolbar=no,location=no,status=no'); return false;\" href=\"http:\/\/del.icio.us\/post?url=https:\/\/beautyessence.online\/recipes\/5-quick-healthy-low-calorie-meals-for-weight-loss-building-lean-muscle\/&amp;title=5+Quick+%26amp%3B+Healthy+Low+Calorie+Meals+For+Weight+Loss+%26amp%3B+Building+Lean+Muscle\" title=\"Add '5 Quick &amp; Healthy Low Calorie Meals For Weight Loss &amp; Building Lean Muscle' to Del.icio.us\"><img decoding=\"async\" src=\"https:\/\/beautyessence.online\/recipes\/wp-content\/plugins\/social-bookmarking-reloaded\/delicious.png\" title=\"Add '5 Quick &amp; Healthy Low Calorie Meals For Weight Loss &amp; Building Lean Muscle' to Del.icio.us\" alt=\"Add '5 Quick &amp; 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Learn how Chris likes to make each meal with the macros information so you know the real health benefits. 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