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Meal prep! Roasted chicken & veggies. Ingredients:
1 lb chicken breast, cut into small pieces
1 1/2 cup broccoli florets
1/2 red onions, chopped
1 1/2-2 cups grape tomatoes
1 medium zucchini, chopped
2 tbsp olive oil
Salt and pepper
1 tbsp Italian seasoning
1/2 tsp red pepper flakes
1 tsp paprika
1/2 tsp cayenne pepper
3 cups cooked jasmine rice mixed with 1 tbsp coconut spread and pepper
Combine all dry ingredients. Mix veggies with 4 tsp of olive oil and 3/4 spices to veggies and mix well. Place on foil covered baking dish. Do the same thing with the chicken, remaining oil and spices. Place on separate baking pan with foil. Bake at 450 degrees for about 15-20 minutes. Separate rice, veggies and chicken into 4 separate containers.
Nutrition profile for 1 serving: 391kcal, 13g fat, 44g CHO, 4g fiber, 5.5g sugar and 34g protein. ๐Ÿ‘Œ๐Ÿป๐Ÿ‘Š๐Ÿป๐Ÿ‘๐Ÿป๐Ÿ’ช๐Ÿป #mealprep #mealpreparation #mealprepping #healthy #preparation #meals #meal #health #moderation #balance #norestrictions #intuitiveeating #mindfuleating #fatloss #weightloss #weightcontrol #fitness #portioncontrol #portionsize #diet #fitfam #gains #gains #cook #mealplan #foodprep #iifym #iifymgirls #macros #flexibledieting #mealprepmonday

๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜M A N G O !!!! Aka food heaven, I think I could face plant this tray ๐Ÿ˜œ๐Ÿ˜… One of my fav fruits and sweet treat substitutes ๐Ÿ˜‹ Like little rays of sunshine!! ๐Ÿ™Œ๐Ÿฝ๐Ÿ’›โ˜€๏ธ

Double tap if you usually just slap breaky into a bowl without a care in the world ๐Ÿคท๐Ÿผโ€โ™€๏ธ Cereal eaten from the box doesn't count right? ๐Ÿ™„This picture is to demonstrate why I think it's important to understand portions & serving sizes ๐Ÿ‘Œ๐Ÿผ Neither of these pictures is right or wrong depending on your goals ๐Ÿค“ However, the majority of my clients are aiming to lose weight or maintain a healthy lifestyle so some aspect of portion consideration is needed ๐Ÿคฆโ€โ™‚๏ธ
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A lot of the time, my clients can't understand why they can't meet their weight loss goals but this picture demonstrates that even I as a dietitian can easily over estimate my portion sizes using very similar products ๐Ÿคท๐Ÿผโ€โ™€๏ธ If you're trying to lose weight, I recommend weighing or measuring your portions for a day or two to see how much you may 'overestimate' without even realising ๐Ÿ™Š Both these breakfast bowls are very similar in taste & nutritional composition but the energy density is very different:
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Left picture:
40g (box serving size) wholegrain cereal
8 grapes
1/2 passionfruit
2 strawberries
120g low fat Greek yoghurt .
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Right picture:
65g wholegrain cereal
30g sultanas
1/2 passionfruit
2 strawberries
150g full cream Greek yoghurt .
Remember: A little more cereal, full cream dairy & dried fruit can all add up at the end of the day ๐Ÿ‘Œ๐Ÿผ I'm not saying any of these foods are bad for you but if you're struggling to reach your goals, you may want to take a closer look at your bowl ๐Ÿ‘€You can still enjoy all your favourite things as part of a healthy lifestyle but understanding quantities & portion sizes can help you achieve your goals ๐Ÿ’— Tag a friend below you think this would help ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ
#portioncontrol #breakfast #calorie #macros #fruit #portionsize #eatright #mealprep
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#thefitnessdietitian #macros #portiondistortion #healthyrecipe #fitfood #bbg #mealplan #cleaneating #servingsize #eatthisnotthat #myfitnesspal #portiondistortion #caloriecounting #healthyfood #weightloss #eatinghealthy #healthyoptions #iifym #eatright #weightlossmotivation #foodprep #choosesmart #mindfuleating #cleaneats

Same calories BUT 9x the volume on the left!
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Calorie dense foods (like nuts + dried fruits) can be a convenient way to snack when you're on the go, but, in my experience they can be easy to overeat. They also don't contain nearly as much protein as people think. The nuts + dried fruit on the right are from a single serving snack pack I bought at the grocery store. The pack contained almonds, macadamian nuts, a Brazil nut and dried fruit. You can see it on my IG story. 517 calories: 43C/34F/10P
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90% of the time I prefer more volume because, it helps with satiety, reduces feelings of deprivation and leads to higher success rates and compliance when trying to stick with reduced calories. #justgetfitcarbs
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My meal on the left includes: 1 whole egg, 1 egg white, 1 bell pepper, 2 laughing cow cheese wedges, 3 small slices of bread, 2 Tbsp. humus + 90 grams avocado. 520: 43C/26F/28P
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The point of this isn't to scare you into avoiding nuts. It's just good to keep in mind: the serving size and type of nuts and dried fruit you consume. Just like volume eating isn't for everyone, big handfuls of nuts aren't for everyone so do you, boo. โ™ฅ
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#volumeeatingย #caloriesย #portioncontrolย #eatrightย #fuelyourbodyย #healthyrecipeย #flexiblediet #fbf @JustGet.Fit #weightlossfood #fillingandhealthy#weightwatchersย #eeeeatsย #cleaneatingย #youarewhatyoueatย #caloriecountingย #healthyfoodย #weightlossย #flexibledietingย #eatwelllivewellย #iifymย #weightlossmotivationย #vegetarianย #nutritionย #vegetarianrecipesย #mealprepย #mealprepmondayย #caloriecountingย #fitfoodย #healthyfats

Celebrating my mother in laws birthday today & we tried some new @halotopcreamery to celebrate! ๐Ÿ˜ My motto to healthy living is taking the foods you love & making healthy versions. I have always loved icecream & @halotopcreamery makes it easy for me to still enjoy it when I crave sweets - IN MODERATION. I wouldn't suggest eating the whole pint, but we all have different goals. My favorite Halo Top is Peanut Butter cup because PB is life, but pancakes & Waffles was also delicious! Life hack: I use smaller plates & bowls to help with portion control! Less than 100 cals & the feeling of not living on a restricted diet is AMAZING! BTW -I'll be sharing more tips and food in my dietbet that started TODAY! Link in bio! #icecream #protein #halotop #dessert #sweettooth #lowcarb #countingcalories #balance #moderation #diet #weightloss #almond #goals #healthy #instafit #weightlossjourney #fitfam #almondbutter #portioncontrol #gym #dietbet #fatgirlfedupsdietbet #fatgirlfedup

If you are looking for a natural weight loss solution.
๐Ÿ“ Visit link on my bio @pigerdanger
ใƒปใƒปใƒป
โ€ผ๏ธ PORTION CONTROL
On the messages I received when I asked you what was the hardest thing for you to lead a healthy lifestyle, a lot of you said "Knowing exactly how much I need to eat" and "Binging, especially on cheat meals". WELL MY FRIENDS.
Both are deeply intertwined.
One thing that pisses me out most is seeing those magazines pretending "Take a small plate and make it look fuller" or "Just reduce by half the amount of carbs you are eating". ๐Ÿ‘‰๐Ÿผ If you want to stop BINGING, you need to eat ENOUGH on a daily basis or your Ghrelin levels (satiety hormone) will be deprived and will inevitably lead to a binge.
So don't beat yourself up because you are binging friend. It is a signal from your body. Just LISTEN TO IT.
When eating whole foods, you can eat a LOT of them. They are way less calorie-dense than processed foods.
So please, start to increase your portions, and notice the difference - chances are that week end binge will not happen anymore.
You got this ๐Ÿ’›
Credit- @mybetter_self .
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#eatingout #portioncontrol #portions #fatloss #fatlossjourney

MOST RECENT

Not the best photo but a yummy meal!
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Lemon and Pepper Baked Pollack (no oil) and Sweet Potato Wedges (drizzle of olive oil and paprika) - 1 1/2 red container and 1 1/2 yellow container!
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I never understand when people say they canโ€™t cook or donโ€™t enjoy it...this genuinely took me 5mins to prepare and 25mins to cook!
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#feedyourbodyright #healthy #healthyfood #fish #sweetpotato #balance #beachbodyuk #portioncontrol #eating #food #foodie #protein #carbs #cleaneating

MMM ๐Ÿ˜‹ the #1 Italian ๐Ÿ‡ฎ๐Ÿ‡น Sausage in Ohio @dirussossausage is offered by Porttion crafted into an amazing pasta dish and to-die for. The DiRussoโ€™s Italian Sausage and Peppers & Protein Penne Pasta Marinara.
Fuel your heart and brain with these yummy ingredients. First things first - the italian sausage. I am a huge fan of DiRussos Italian sausage especially coming the Youngstown, Ohio area where DiRussos was founded. I lived and worked in Youngstown, Ohio for many years. I usually would order the typical DiRussos Italian sausage sandwich.
This time taking a bite crafted by @porttiongourmet took away some of the guilt
I may have by ordering the sandwich (bread and cheese). Even though itโ€™s the full-fat, the full calorie kind of Italian sausage but when eating at the right portion provided for guilt free eating.
To those of you that read my posts you know I speak about everything in balance and moderation and this is one of the moments you want to enjoy your meal without worry about cutting back on fat and calories because flavor comes first. I love that Porttion makes you have the best of both worlds by having this meal with the DiRussos brand Italian sausage. #whatsyourporttion #livewell #eatwell #mealdelivery #asseenincolumbus #cbuseats #foodblogger #ohioblogger #cbusfoodscene #614blogger #porttiongourmet #foodgram #balance #moderation #portioncontrol #youngstown #ohio #deliciousfood

Time for a treat - Chocolate Cheezecake to be exact. #tuesdaytreat #tastesamazing

Staring down obesity? Get at it and record your body stats and related health info in #MyBodyPassport #youcandoit #onedayatatime #bloodpressure #bloodlabs #comprehensive Article by Melissa Healy @latimes @LATMelissaHealy

O V E R N I G H T O A T S
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Seriously so yummy!! Prepare it the night before and wake up the next morning with this yumminess!
#fitmommy #mommywhoworksout #mompreneur #iworkout #eatingright #healthyeating #portioncontrol #21dayfix #beachbodyuk #beachbody #fitnessandhealthcoach #overnightoats #makingchangesforthegood

Iโ€™m really just a simple girl on a journey!! Iโ€™m looking for women only ๐Ÿค˜๐Ÿป Iโ€™m looking for women that want to transform their bodies and lose at least 10 lbs !! You will be provided a 30 day meal plan , workouts to follow, daily challenges, and you will be on a private fb group where we will provide daily accountability, motivation, challenges, prizes , and fun ๐Ÿค—

DROP YOUR EMAIL BELOW (minus the .com), and I will get you all the details !! ๐Ÿ‘Š๐Ÿป *US// Canada // UK ONLY
#fitlife #postpartumdepression #tiredmommy #coffeeaddict #busymom #goals #inspire #biggoals #motivated #momof4 #busymom #lovehelpingothers #gettinghealthy #noexcuses #consistency #weekendvibes #backatit #determined #stopmakingexcuses #tooexpensive #notime #maketime #diet #cleanfood #notadiet #lifechanging #homeworkout #ukfitness #portioncontrol #ukfitmum

โ€œPlans are nothing... Planning is everything!โ€ D.D Eisenhower #failingtoprepareispreparingtofail #nutritiousanddelicious #portioncontrol

Breakfast of champions, portion control style! ๐Ÿ’ช๐Ÿป -
I haven't been portioning out my food for a few weeks. ๐Ÿ™ˆ no more over indulging. -
I have a few goals for this month, and one of them is to really define my abs. And you can't define your abs without portion control - Abs are made in the kitchen. โœจ

Lunch time!
Portion control along with a good balanced meal ๐Ÿ˜
Left overs help keep me on track because I am not tempted to eat out or eat bad
I pack my lunch each night and it's ready in the morning ๐Ÿ˜
#lunchtime #leftovers #mealprep #portioncontrol #eatclean #eating #eatincolor #protien #fruit #veggies #fitmom #fitness #fitlife #eats #igfoodie

โŒ This isn't a "diet". This isn't a fad. This isn't wraps, pills, patches or any kind of QUICK fix. This isn't hours at the gym. This isn't depriving yourself. ๐Ÿ‘๐Ÿผ This IS 80/20 healthy eating. This IS real, whole, healthy foods & a whole food/nutrient dense superfood shake every day. This IS portion control & just about anything in moderation. This IS 25-45 minutes of exercise 5-7 days a week {depending on the program that fits YOUR needs}. This IS a lifestyle. This IS a tribe.
---> I LOVE hosting my monthly online support & accountability groups specifically for WOMEN working on their health, fitness & wellness goals with ME! AND... I'm looking for 5 NEW women interested in joining my NOVEMBER challenge group {again, think SUPPORT, accountability, ENCOURAGEMENT, & community}. I'll help you figure everything out and am here to support you along the way. <--- Comment "I'm ready", send me a message, or shot me an email {bbemily.smith813@gmail.com} to get the convo started with me about YOUR GOALS!
Hope to see YOU in November! ๐Ÿ˜˜
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#findyourtribe #healthyeating #dailydoseofdensenutrition #portioncontrol #moderation #exercise #healthylifestyle #onlinecommunity #support #accountability #imready #livewithintention #decidecommitsucceed #healthfitnesswellness #coach #nanny #rescuedogmom #dogmom #wife #collegesweethearts #naturelovers #FRIENDSfan #lifelonglearner #progressive #liberal #gettingfitforlife

REMINDER - Hey Revivers! Tomorrow at 7pm we are hosting our complimentary nutrition seminar for those participating in the challenge. If you want to come but have yet to sign up, please give us a call or drop by the studio. Proper nutrition, macronutrients, portion sizes, nutrition labels and so on will be discussed. Spots are limited so be sure to sign up quick! We hope to see you there! ๐ŸŽ๐Ÿฅ‘
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#imareviver #nutrition #healthyfood #healthylifestyle #cleaneating #wholefoods #nourish #macronutrients #micronutrients #fitfam #yycfitness #calgaryfitness #thesweatlife #diet #cleaneats #foodlabels #portioncontrol #trx #row #cycle #lowimpact #makeithappen #workforit

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