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🎶 I love big balls and I cannot lie 🎶
Lmao... no seriously I love meat balls because they store well in the fridge for up to 5 days! They're great with pretty much any sides that you pair with too! Here's how to make them!
Turkey-Beef Balls (makes 16 balls)
1.5 lbs ground turkey
1 lb ground beef
1 tbsp fresh rosemary, minced
Salt and pepper to taste
1 tsp garlic powder
1/2 tsp onion powder
1 cup onions, minced
1 egg
1. Add everyone into a large mixing bowl and mix until well combined.
2. Roll into 2.5 oz balls
3. Bake at 350 degrees for 30 mins
4. Serve with your favorite sides
P.S. the egg cup recipe was posted earlier this week too!
#fooddiary #whatsonmyplate

You keep asking for more VEGAN examples, so here it is 🤗
As shown (my size portions): 1940 Calories
257 g Carbs
123 g Protein
50 g Fat
For the record my full day has 2 more items.
Not shown (if using my female client portions): 1600 Calories
198 g Carbs
101 g Protein
45 g Fat
To some this may be too much food and to some too little.
It all depends on your goals, body stats, metabolism and so on.
1. Oatmeal with almond milk, vegan 85 protein and blackberries .
2. Strawberries and peanut butter .
3. Quinoa bean kale burger with cucumbers, peppers and little edamame.
4. Roasted garbanzo beans .
5. Jambalaya wild rice red lentil stuffed peppers topped with salsa
6. Mixed greens, spinach, hummus and steamed tempeh salad
What are your thoughts? .
Not vegan? Tag your vegan friends to see what they think 🤗

If you're looking for weekly knowledge bombs and meal prep ideas, you have to give my meal bae @chris.rocchio_fit a follow 😍 He has the best combo ideas, recipes & is constant source of health information 💪 Plus he's super on point with his regimen considering his 35 years young 😜 Info on this post of his below:

If you’ve been struggling to shed stubborn fat in trouble areas even when you think you’re doing everything right, here are some possible reasons why:
1. You are sedentary even though you work out: If you work at a desk all day, then sit around for the rest of the night & at some point do a 1-hour workout, that makes you only 4% more active than the laziest person. So try to move around at least a little bit every hour.
2. You aren’t creating a sustainable energy deficit: you simply have to burn more energy than you consume. But just cutting calories isn’t always the best way because you lose both fat AND lean muscle -leading to a decrease in resting metabolic rate (RMR). So you should train in a way that maintains or builds lean muscle and eat nutrient dense foods and favor protein. 
3. You are doing too much SS cardio & not enough HIIT or weight training: Studies show that sprints 2x/week & lifting weights 4x/week (multi-joint movements) are the best way to shed fat
4. You carb intake is off: most people think that just cutting carbs is the answer, but you have to do it properly. You still need some carbs post-workout to replenish glycogen and reduce cortisol, but limit them to low-glycemic & fibrous sources; avoid refined carbs. Stick to dark-colored fruits to satisfy your sweet tooth. 
5. You aren’t eating enough healthy fats in your low-carb diet: body must adapt to burn fat instead of glucose for energy, so you need to provide healthy fats in order to sustain your diet. + #6 on his page :) #mealprep #mealprepping #mealprepsunday #mealprepmonday #mealprepdaily #fitnessfood #fitfood #recipes #fitfoodie #wholefoods #foodprep #foodprepping #mealprep #foodforfuel #mealprepideas #fitnessmeals #mealpreplife #healthymeal #healthychoices #eatright #eatwell #foodprep #mealplanning #fitcook #weightloss #recipe #fitmeals #gymfood

Last night I went out with my BF for our monthly @shakeshack date. 🍔🍟🍦This has been our tradition for over 2 years (we went there on our 2nd date) 😍and it's always the best.
😬The Talia of 4 years ago would have DREADED a date like that. Back then I had no clue one meal a week like that would have no effect on my consistent hard work. (I used to be an orthorexic exercise addict)
🥐🧀🌮Now? I go out. I eat what I want. I know there's prepped food waiting for me to eat the next day.
✨There's no "off track" for me because Shake Shack is part of my track. So is pizza. 🍕And sushi. And bagels. And beer.
🙏🏼This food diary is EXACTLY what I'm eating today.
👍🏼And there's no dinner because I leave Friday night open every week!
✨Make spontaneous food choices part of being on track and you'll never have to restrict yourself.
✌🏼I challenge you this weekend to eat the junk food you love AND the food that makes you feel good.
💛Have a great day friends!

Ezekiel toast combos make me drool 😋 Here are a few different ideas to add to your rotation 🙌

The classic - 2 medium boiled eggs, 1/2 a mashed avocado & black pepper over Ezekiel toast
Banana butter - half banana, 1/2 tbsp chia seeds & 1 tbsp almond butter over Ezekiel toast
PB&j inspired - 1 tbsp peanut butter & 1 cup strawberries over Ezekiel toast
Savory combo - 1/4 cup refried beans, 1 sunny side up egg, black Pepper over Ezekiel toast ---
Credit- @meowmeix -
Follow us @thecaloriestutorial for the best daily guides on nutrition, calorie intakes, and overall healthy living 💕💕
#avocadotoast #mealprepmonday #mealprepsunday #fitfood #cooking #fitspo #fitmeals #paleofriendly #cleaneating

Weight loss Wednesday morning🙌🏼 I got you covered✔️Just sprinted my 7 miles + now it's off to a wild + crazy day, probably much like yours!😎The only thing that is calm about this day is the fact that my meals are prepared + ready to go💃🏻Breaky is a quick @questnutrition w yogurt @chobani + fruit + eggs n tofu on a bed of greens + @jilzcrackerz + hummus + my fav bean burger @sunbasket + a lil piece of heaven ☁️ @eatenlightened cookie dizzy dough 🍪 Sign up for a weight loss plan today! Email @eatwithbrie@gmail.com for details. Have a great day babes!💓
Repost @confessionofadietitian .
#mealprepmonday #mealprepsunday #eatingwell #eatingout #eatingclean

We're almost to Friday! Finish the week strong 💥💯

Lovely meal prep layout from 😋👩‍🍳 @thefashionfitnessfoodie
The first time I heard about ‘eating little and often’ was probably in Star magazine when Britney Spears was revealing her ToP DiEt TiPz. I still remember it to this day, even though it was about 12 years ago lol.⠀

However to this day, theres still a lot of confusion when it comes meal timings. We often get caught up in worrying MORE about when is best to eat, than what we are actually eating.⠀

‘No carbs after 6pm’⠀
‘Skipping breakfast causes weight-gain’⠀
‘Snacking between meals makes you fat.’⠀

In actual fact, the current body research doesn’t show any metabolic advantage toward eating more or less frequently per day. Although we tend to be less hungry when eating more regularly, it’s probably more beneficial to break all erratic eating habits and find a pattern that is most practical for you to stick to on a regular basis.⠀

We all have totally different lifestyles; different jobs, different social lives, different preferences. Five ‘eating times’ might be more suitable for one who works 9-5 behind a desk, whereas (although it's for examples sake and I would personally not recommend it) two larger ‘eating times’ might be all sometime who works a busy shifts on a doctors ward can make. And that’s okay.⠀

Find whatever works for you, and don’t stress too much about the tiny details. Or what Britney is doing. (ily britney)⠀

Shout out to my nutrition coach @danprice_639pt. He's a good follow if you enjoyed this. And just uploaded a good'un on Custard 🌝 #theFFF
👇 Share your preps using #mealprepster or @mealprepster for a chance to get featured! 👇
#mealprep #mealprepmonday #mealprepsunday #prep #mealtimings #fatloss #weightloss #eatinghabits #patterns #food #foodie #training #calorie #mealprep #foodie #foodtiming #foodpics #weightgain #fitspo

Sweet Potato Protein Waffles😱
Who wants the recipe?? 💜
Tatli Patates Protein Waffle😱
Tarifi isteyenler?💜


Eat Your Colors
Yes, salad can be colorful, flavorful and have amazing macros as well.
Consider this your IG feed friendly reminder to get some colors into your diet before the weekend happens 😋😂. . . .
A little salad action;
3 cups spinach
1/2 cup blueberries
1 strawberries
1/2 pepper
100 g salsa tempeh
Serving of hummus
1/4 seedless cucumber
Purple cabbage and a little feta
Happy Friday 😊
#foodporn #mealplan #mealprep #macros #vegetarian #nutrition #diet #mealprepideas #salad #fitspiration #eatright #wholefoods #healthy #iifym  #fitnessmeals  #dieta #fitfood #cleaneating #cleaneats #mealprepmonday  #mealprepping #mealplanning #foodprep  #weightloss #healthyfood #mealprepdaily  #mealprepmondays

TGIF!!! We're celebrating with a round of Jessica's Honeycrsip Old Fashioneds...how are you celebrating the weekend's arrival?! ⠀



For the first time in history, we can see ourselves diving head first into this bento box o' quinoa from @shisodelicious 😍
Red velvet quinoa and simple snack box bento for A today :) You may have seen me and my mystery guest (exciting things happening in Shiso HQ!) tucking into a portion of this colour-popping yet gentle quinoa on my stories just earlier (along with plenty of edible photo-props). .

I cooked quinoa with beetroot from my little veggie patch (tbh beetroot and bitter chicory are the only things the snails are not interested in 🐌🍃), then mixed the ready quinoa with a seasoning paste from miso, olive oil, lemon peel and warming spices (no garlic) along with rice vinegar and a good squeeze of lemon juice – the acids makes the beetroot react into this vibrant red colour (plus a little editing 😜).
Snack box consists of lettuce bed, yellow huge and small tomato, plum, basil leaves, carrot, cucumber, cuca melons, white currants and almonds and cashews.

#ecofriendly #eatmoreplants #vegan #veganmealprep #mealprep #eattherainbow #whatveganseat #plantbaseddiet #plantbased #mealprepsunday #mealprepmonday #bentobox #lunchbox #lunch #vegansofig #healthyfood #fitness #healthy #vegetarian #igfood #food

#Repost @marcinevin with @repostapp
Habits. We all have them, whether good or bad. But it’s the good ones that make it easier to accomplish the goals we set for ourselves, as they allow us to rely less on motivation when we fall upon times of not wanting to keep up with our good behaviors.
So how can we establish more of the habits that will benefit of us? Truthfully, there are a number of ways to go about doing so, the ones I share here are a good starting point.
First, and most importantly, pick ONE habit to work on at a time. If you try to revamp your entire life all at once, you will undoubtably feel overwhelmed to the point that none of the habits will stick for long.
Once you’ve picked your one habit to focus on, be sure to smart small. If you want to begin an exercise routine, you’d be better of committing to going to the gym, or doing some form of activity 2-3 days per week rather than you will go 5-7. By breaking the habit down into more manageable pieces, your likelihood of success will be higher.
Set your environment up for success by removing anything that has the potential to keep you continuing a behavior you want to break, while also providing visual cues of the habit you want to create. If it’s eating healthier, remove trigger foods from your house and put healthy foods in plain sight so they are easier to access.
A trigger is essentially a reminder for you to perform your habit. Going back to the exercise example, maybe it’s setting out your workout clothes and packing your gym bag the night before and leaving them next to your bed.
Keep in mind you will encounter setbacks. You are only human and trying to be perfect is unrealistic and demotivating. Instead, plan for these instances and come up with strategies for getting back on track. If you miss a gym session, how can you fit in some activity later in the day? If you overindulge at one meal, what healthy food will you eat at the next meal to ensure you don’t continue making poor choices?
Habits aren’t just solidified overnight. It takes time for them to become routine and effortless. Keep practicing until it feels like second nature.

@melissa.hemsley - RUNAWAY CHICKPEA! 😭 I am loving this Moroccan meatball and herby chickpea salad. Excellent hot or cold and ideal for picnics, packed lunches and lazy cooking. Swap the meatballs for courgette wedges and roast them in the spices! Easy over on @Melissa.Hemsley 🥗🌞🥗 // Repost: @hemsleyhemsley // @healthyeatingteam
#postworkout #healthyliving #foodisfuel #cleaneats #eatingclean #eatright #musclefood #fitfoodie #carbs #healthyfats #mealpreplife #mealprepping #healthylifestyles #turkeyburgers #mealpreponfleek #foodforfuel #mealreplacementshake #healthierchoices #goodfats #mealprepsunday

What's your preference? Why do you feel that way? Tell us in the comments! 👇👇👇👇👇👇#friYAY

Walmart pickup to the rescue for this busy Friday! I found some spicy #ohsnap pickles, gonna try out some shiritaki noodles, and got some ground beef/pork blend for chili! #keto #ketohaul #ketogenic

Ezekiel toast combos make me drool 😋 Here are a few different ideas to add to your rotation 🙌

The classic - 2 medium boiled eggs, 1/2 a mashed avocado & black pepper over Ezekiel toast
Banana butter - half banana, 1/2 tbsp chia seeds & 1 tbsp almond butter over Ezekiel toast
PB&j inspired - 1 tbsp peanut butter & 1 cup strawberries over Ezekiel toast
Savory combo - 1/4 cup refried beans, 1 sunny side up egg, black Pepper over Ezekiel toast ---
Credit- @meowmeix -
Follow us @thecaloriestutorial for the best daily guides on nutrition, calorie intakes, and overall healthy living 💕💕
#avocadotoast #mealprepmonday #mealprepsunday #fitfood #cooking #fitspo #fitmeals #paleofriendly #cleaneating

Take your pick! Here's a tip: ʸᵒᵘ ᶜᵃⁿ'ᵗ ᶜʰᵒᵒˢᵉ ʷʳᵒⁿᵍ

No one can get you fit, and no one and nothing can stop you from getting fit if you truly want to. “Your Fitness Is Your Choice”🙌🙌 Working out is only half the battle, preparation is the other half.

💕there will always be people who will not see your value or cherish your worth.... ☝🏽
that's okay, those are NOT your people.
Pink emoji if you agree 💕 ☺️👇🏽

I don't know about you but these snacks make my mouth water 😩😋 meal prepping can be so important to helping you achieve your fit goals. Benefits of meal prepping:
💛SAVE TIME-you can cook in bulk just ONCE a week 😍
💛SAVE MONEY-if you prepare your food in ADVANCE, you won't have to eat out when you're hungry 😬
💛HEALTHIER-when you prepare food ahead of time, you won't be tempted to go out and eat deep fried, fatty, unhealthy foods🙅🏻
💛PORTION CONTROL-if you can portion out your food in your trays, you won't be tempted to over OR under eat when it comes to meal time 😜
💛VARIETY-when you don't plan in advance, you tend to eat the same thing over and over. Meal prepping allows you to experiment with new foods 😌
#gym #workforit #fitness #energy #heath #healthy #fit #healthyeating #body #boost #bikinibody #bikini #yum #yummy #egg #fruit #meal #prep #prepping #mealprep #mealprepideas #mealplanning #mealprepsunday #fitness #fitnessmotivation #fitgirls #fitspiration #fitspo #fitfam #gymmotivation

Last Week I quickly touched on Under eating. So what is proper eating? We all have heard the phrase "You are what you eat" I would say you are how your body responds to what you eat. What you put in your mouth can have a dramatic effect on your hormones—the all-important chemicals that tell your body what to do. Knowing how your body responds to Carbohydrates, Fats and protein is essential when it come to improving performance, building Muscle and Burning Fat.
CARBOHYDRATES; There is a direct correlation as to what your blood sugar is and as to what your natural insulin response is going to be to carbs. The chain effect is how you natural body hormones, such as Growth hormone ( YES RESPONSIBLE FOR MUSCLE GROWTH) testosterone levels (hormone responsible for things like strong bones, muscle growth and protein synthesis) are affected by your insulin levels. Both of this essential hormones to building muscle decrease when insulin is High.
Now we can control our bodies natural insulin release by controlling the type of carbohydrates we consume. Complex carbs do not spike your blood sugar and the resulting insulin response as much as simple carbs do, because complex carbs are released into the bloodstream at a slower rate.

My off season recommendation is to consume about 50 to 60 percent of your daily calories intake from carbohydrates and 45 percent of them should be complex carbs.
Complex Carbohydrates:
Skip the simple carbs unless you are within the four-hour window following your workout.
Simple Carbs:
white rice

PICTURE OF MY CLIENTS @ross.hallone MEAL PREP!!!!!!!!!!! ! #Repost @ross.hallone (@get_repost)
New month new menus, Whitney and I are all done preening for the week and it looks good. Thx Tino @strengthpak for yet another great menu!!! #mealprep #mealprepsunday #nutrition #food #Repost @ross.hallone (@get_repost)

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