Easy, healthy and high in protein meals to lose fat while maintaining muscle mass.🌱💪🍽️ I can’t wait for you to my low calorie Zucchini lasagna. I also share 5 tips to keep snacking under control during a calorie deficit.
0:00 Intro
2:30 5 Tips to stop snacking during calorie deficit
8:04 Breakfast – Green smoothie & PB Toast
9:18 Lunch – Easy stir fry with hot dog
13:11 Dessert – Creamy Mango Ice-cream
13:47 Dinner – zucchini Lasagna
18:51 Calories & Macros breakdown
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Breakfast:
Calories 518 ,Protein: 42g, Carbs: 52g, Fat: 14g
Ingredients:
1 cup frozen pineapple
1 cup unsweetened soy milk
2 handfuls of frozen spinach
1 tbsp ground flax seeds
2 scoops of vanilla protein powder
Toast:
1 Stone mill whole grain bread
10g pb2 powder
30g banana, 1/4 tsp hemp seeds
Lunch: Calories: 545, Protein: 47g, Carbs: 48g, Fat: 19g
This lunch contains:
Field Roast Vegan – 2 hot dogs -92g each
1 small bell pepper
1 medium onion
227g cremini mushrooms
2 tsp roasted garlic & pepper seasoning
1/2 tsp garlic powder
1/2 tsp chili powder
salt per taste
cilantro
150g potatoes seasoned with Cajun spice, garlic powder & salt
Dessert/Snack: Mango Ice-cream
Calories per 150g serving: 98, protein: 4g, Fat 2 g, Carbs: 17g
300g fresh Mangoes
1 tbsp maple syrup and some stevia
1 block of soft silken tofu.
Blend everything. Transfer to ninja creami and refrigerate overnight. Spin on Ninja creami the next day. Add fresh chunks of mango as Add on and enjoy.
Dinner per 500g zucchini lasagna
Calories: 404 Protein: 31g, Carbs: 31g, Fat:18g
lasagna contains:
3 large zucchini
1.5 cup of tomato sauce
Tofu Ricotta contains:
349g extra firm tofu
25g kalamata olives
54g sundried tomatoes
30g nutritional yeast
juice of 1 lemon
2 -3 tbsp of water to help with blending
salt per taste
2-3 cloves of garlic
1-2 Thai green chilies or chili flakes per taste or omit
fresh chopped parsley for top (optional)
Toss all ricotta cheese ingredients in a blender and blend till smooth or has slight texture. Stop and scrape sides of the blender and continue to blend till everything is blended nicely. Ribbon Zucchinis with a peeler. Pre-heat oven to 400F. Add la thin layer of tomato sauce on a baking dish, spread as many zucchini ribbons as you like, add tofu ricotta, tomato sauce and repeat the process till all layers are complete. Add bit of ricotta and tomato sauce on top layer. Bake in the oven at 400F for 20-25 minutes. Feel free to turn oven to broil setting for the last 5 minutes to allow lasagna to brown on top. Remove from the oven, let cool. Cut into slices and enjoy. Refrigerate leftovers in the fridge once fully cooled.
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