Fall Inspired Apple Crisp Parfait

Fall Apple Lovers - This Recipe is for YOU!!!

This high protein Apple Crisp yogurt parfait hits the spot!!

Budget friendly, easy, and delicious!!

Recipe:

• 1 container of high protein Greek yogurt

• 1 serving salted caramel granola

• 1 green apple

• 1 tbsp of caramel sundae sauce

Tip: use Ratio yogurt to take this to a super high protein count of close to 30 grams!

I see on message boards all the time “getting to my protein goals is hard!” It’s MUCH easier with the right tools and delicious recipes!

Could easily have this for breakfast, a mid-afternoon snack, on the go, or a little treat once the day is done!

Give it a try & thank me later!

LivHillNutrition.net

#over150lbslost #nutritioncoach #pentecostal #aljc #weighttraining #fitover40 #fitover40 #healthyliving #macrocoaching #nocook #kidsmeals #protein

Starbucks Breakfast Nutrition Menu Guide

If you are stumped on where to start with healthier eating and feeling better on the go this guide will help you kickstart your day on the right foot!

The meals here are high in protein + sure to keep you full < which keeps you from hitting that mid day slump and intense sugar cravings>

✨Ready to feel your best in your body, have peace of mind with food, + make progress with your health? ✨

1:1 Coaching Spots Available
DM me to Talk!

LivHillNutrition.net

#over150lbslost #nutritioncoach #aljc #pentecostal #weighttraining #fitover40 #healthyliving #macrocoaching #weightloss #fatlosstips #fatlossjourney #crossfitgirls #stronger #pumpkinspice #pumpkin #psl #macrorecipes #starbucks

Fall Harvest Salad with Chicken

by Brittany Burris

The title says it all! This salad gives all the savory fall feels!
Super customizable and amazingly delicious! Did I mention that it’s basically zero cook?!?

Here’s how:
🌟 Airfry Just Bare Chicken (or your personal fav)
🌟Microwave frozen diced sweet potatoes. After cooked, pop into airfryer for about 3 mins
🌟 Skinnygirl Honey Dijon dressing is a winner for this one
🌟 Dice up a honeycrisp apple (gives so much flavor!)
🌟Feta is a personal fav over here
👏🏻Assemble and done ✔️

Ready for change?
👉🏻Get easy meals like this + a weekly shopping guide + so much more with 1:1 coaching!

#healthylifestyle #healthyfood #lifestyle #macros #coaching #nutrition #mealsbybritt #sustanability #realmeals

Starbucks Macro-Friendly Fall Drink Guide

Fall means PSL and Iced Apple Crisp Chai!

Pumped to finally share with you this highly requested Starbucks fall drink guide!

You CAN enjoy all the fun drinks while knowing you are crushing your goals <best feeling ever!>

Top 5 Questions About How I lost 150lbs Naturally

WOW! You lost THAT MUCH!

I bet you exercise for hours and HOURS every day!

Love getting questions about how I lost 150lbs naturally, came off medications, and kept it off for 15 years!!

Here’s the top 5 #weightlossjourney Questions!

What is your favorite food to eat?

BOWLS!! Anything in bowl is my favorite! Taco bowl, Asian beef and broccoli bowl, microwave meal & rotisserie chicken bowl.

I can use the foods I have on hand and toss together a protein + veggie bowl in 5 minutes!

Did you have to eliminate carbs or caffeine to lose your weight?

Def not! I was a die hard Diet Mountain Dew fan then switched to coffee!

Carbs - my ultimate favorite food group. I actually struggle to get fats in, carbs are my bestie!

Is it really hard to go out to eat? I bet you never get to eat fast food.

Eating out ALL THE TIME is never ideal - just like buying a new dress 5x’s a week isn’t ideal <sadly>

Hard? Absolutely not! Just gotta plan for it & budget it into your goals!

Do you regret anything about your journey?

ZERO ZERO ZERO regrets!!! Hands down the absolute best thing I ever did.

It taught me how to value myself, how to grow deeper in my walk with the Lord (as I overcame emotional eating and bad habits.)

It elevated my gift as an encourager, it taught me to be so grateful for learning how to appreciate a journey - delayed gratification that has helped in so many areas of life!

Why did you decide to start your weight loss journey? What was the catalyst?

I felt horrible. Physical and mentally.

Life wasn’t fun - and that’s lame.

Can ANYBODY lose weight like you did?
OHMYGOODNESS, YES!!!!! YES!!!! YES!!!

The only person who says you can’t, is you.

And guess what, that’s the same person who can tell you, YOU CAN!

If you’re overwhelmed with the thought but have the desire let’s chat!

I get you and I got you!

#over150lbslost #nutritioncoach #aljc #pentecostal #weighttraining #fitover40 #healthyliving #macrocoaching #weightloss #fatlosstips #fatlossjourney #crossfitgirls #stronger #

What’s The Best Way to Shake Up My Metabolism?

Whenever you hear someone talk about “confusing” or
“tricking” your body or metabolism, it’s a red flag.

The body doesn’t work that way.

Your metabolism is a complex system that’s constantly working to keep you alive and functioning.

It adapts to things like the food you eat, how much you move, and your overall lifestyle.

But you can’t “shock” or “confuse” it into burning more fat or speeding up.

Those ideas might sound catchy, but they aren’t backed by science.

Real results come from consistent habits like eating a balanced diet, staying active, and taking care of your overall health.

There are no shortcuts or tricks-just steady, long-term changes that actually work!

High Protein Street Corn Game Day Dip

It’s football & tailgate time!!

Call it touchdown time on your protein goals with this amazing street corn dip!!!

#macros below per serving:

21g p / 18g c / 2g f; 182 cals

#ingredients

1 cup cottage cheese;blended

2 containers nonfat Greek yogurt

1 bag frozen corn

1/2 tbsp lime juice

1/4 cup diced pickled jalapeños

3 tsp Trader Joe’s Elote seasoning

(Or paprika, garlic powder, salt & pepper)

1/4 cup reduced fat feta cheese a few sprigs of cilantro

#recipe

In a pan drizzle a little oil and add your frozen corn. after it cooks for a few minutes, add in the 1 tsp of the elote seasoning plus 1/2 tbsp lime juice.

Once it’s cooked a bit, add in your diced jalapeños and cook for a few more minutes, set aside.

In a bowl, mix your cottage cheese, greek yogurt, 2 tbsp of elote seasoning, feta cheese, and 1/2 of the lime juiced.

Mix it all up together really well and then add your corn and jalapeno mixture.

Once it’s all mixed add to a serving bowl and top with more feta, cilantro, elote seasoning, and serve with tortilla chips or veggies!

**note: to get a serving size, weigh your dip all together and then divide into four to get the grams for each serving.

LivHillNutrition.net

#streetcorndip #highproteindip #healthyapps #healthysnack #highproteinsnack #mealprep #healthymeals #over150lbslost #fatlossjourney #gamedayfood #macrocounting #fatlosstips

High Protein Cottage Cheese Pancakes

Low Calorie | Gluten-Free | Refined Sugar-Free | High Protein

Always looking for recipes that everyone in the family will like *And these are FreeZer FrIEndlY!!

As always with Meals Made Easy - they are versatile, quick, low ingredients, and budget friendly!!

Packed with protein they are a crowd pleaser or great to make in single batches when cooking for one!

- 1 cup small curd cottage cheese (1%)

- 3 large eggs

- 1 cup almond flour (the kind I used was a mix of almond and tapioca for a fluffier texture)

< you can use regular flour, oat flour, or Kodiak mix!>

- 1 tsp vanilla extract

- ⅛ tsp salt

- 1 tsp baking powder

- 1 tbsp sweetener of choice

**Instructions:**

1. In a small blender, add the cottage cheese and blend until smooth and creamy.

2. In a mixing bowl, whisk together the almond flour, baking powder, salt, and sweetener.

3. Add the eggs, blended cottage cheese, and vanilla extract. Whisk until just combined.

4. Preheat a large griddle or skillet over medium heat.

5. Form 4 large, thick hot cakes and cook for about 3 minutes on each side, or until golden brown and cooked through.

Do These 10 Things BEFORE You Start a Crazy Diet or Think You’re a Lost Cause!

Before you jump into some wild and out method that you KNOW you won’t stick with, try 2,3,4 of these things first - with consistency!

Lift weights:
At home, in the gym, in your lunch break - anytime and anywhere works!

Get more sleep.
Even 30 minutes more a night will start changing things for you!

Eat more veggies.
Nutrient-packed and filling, fresh/frozen - doesn’t matter!

Eat less processed food.
Try ONE unprocessed meal a day.

Manage your stress.
Sit in the sun, play your fav worship song, box breathing.

Drink more water.
Drink out of a straw. Don’t ask me why, but it will immediately double your intake.

Get some sunlight.
Boost your mood and vitamin D levels = happy!

Track your food.
“I don’t eat much” fact or fiction? Track your food intake.

Load up on protein.
Everyone can benefit from at least 100g a day.

Sit less, walk more.
Literally JUST MOVE!

These foundations work! This is how Iost 150lbs of fat naturally & maintain the loss.

This is what I teach my clients and hold them accountable to. & why they are insanely successful!!

We get really good and the basics!

It’s wild how you can go from feeling down, uncomfortable in your clothes, depressed, and fatigued to feeling like a new energized person with the right tools + guidance!

Do you feel like you’re running on empty & ready for change?

LivHillNutrition.net

#over150lbslost #nutritioncoach #pentecostal #aljc #nutrition #weighttraining #fitover40 #fatlossjourney #fatlosstips #macrocoaching #macrocounting #fitmom #crossfit

Why Your Scale Might Be Going Up Despite Eating More Protein

First off, it’s great that you’re focusing on increasing your protein intake—it’s a key component in building muscle, feeling satiated, and supporting overall health.

But let’s talk about why the scale might be creeping up.

Calories Still Matter:

Even though protein is super important, it still contains calories—4 calories per gram.

If you’re eating more protein but not accounting for the additional calories in your daily intake, you might be consuming more calories than your body needs, leading to weight gain.

Muscle vs. Fat:

If you’ve recently started strength training or increased your protein intake, you might be building muscle.

Muscle weighs more than fat BY VOLUME, so it’s possible you’re gaining muscle, which is a good thing!

This might show up as an increase on the scale, but it doesn’t necessarily mean you’re gaining fat.

Water Retention:

Protein helps repair muscles, and when you work out, your body retains water to help with the repair process.

This water retention can cause the scale to go up temporarily. It’s important to track your progress through other methods like how your clothes fit, measurements, and photos rather than just relying on the scale.

Gut Content:

Higher protein diets often come with more fiber or overall food volume.

More food volume means more content in your digestive system at any given time, which can temporarily add weight on the scale.

What to Do:

If you’re seeing the scale go up and it’s concerning you, here are a few steps you can take:

- Track your total calorie intake. Even though you’re prioritizing protein, make sure you’re not overeating in general.

- Monitor your progress with non-scale victories—think measurements, how your clothes fit, or your energy levels.

- Stay consistent. The scale can fluctuate for various reasons; what matters is your long-term trend and how you feel.

The scale is just one metric. Focus on the bigger picture and trust the process!

Cake Batter Protein Dip

🎂Cake Batter Protein Dip🎂

Simple, deliciously creamy, high-protein treat that’s perfect for satisfying your sweet tooth-without any guilt!

Macro Breakdown:

• 173 Calories
• 23g Protein
• 19g Carbs
• 1g Fat

#recipe
Perfect for a quick snack or a sweet treat after your workout! And it’s individually sized which is my favorite way to portion out fun foods!

What you’ll need:
• 1 cup nonfat plain Greek yogurt - Ratio, Chobani, or Two Good are my favs!
• 1 tablespoon sugar-free vanilla pudding mix
• 1 teaspoon sprinkles

How to make it:
1. Mix it up: Combine all the ingredients in a bowl and stir until smooth and creamy.

2. Enjoy immediately: This dip is best enjoyed fresh, so don’t save it for later!

Craving something sweet but don’t want to stray from your fitness goals?

This Cake Batter Protein Dip is your go-to!

It’s packed with 23g of protein to keep you full and hitting your goals.

Whether it’s fat loss or maintenance.

Perfect for those moments when you need a quick, satisfying treat.

Tag someone who needs this in their life!

And don’t forget to save this recipe for the next time your sweet tooth kicks in!

#over150lbslost #nutritioncoach #pentecostal #aljc #fitmom #proteinshake #fatlossjourney #fatlosstips #fitover40 #crossfit #macro #macrocoaching

The Greatest Teacher

The shift to view my weight loss journey as a teacher instead of an accomplishment has allowed me to help so many others.

The shift not only changed my life but also changed the life of those I come in come in contact with.

It taught me to coach with empathy.

To coach with a long term approach.

To really hear people when they say “this week was hard.”

To be crazy ecstatic and celebrate loud when they changed an old habit or pattern.

My journey, was and is, a teacher.

For that I am grateful!

Here’s the biggest 3 ways it can help you.

One - You are capable of change!

I used to eat a whole Applebee’s nacho appetizer as a 10pm dinner, frequently, for years.

Tell yourself EVERYDAY, I am capable of change!

Two - A North Star mentality.

Having a guide, a motto, a phrase is crucial.

You’ll lean into that over & over. Mine was, if you quit now you’ll just have to start again later.

The thought of starting over made me sick...

Three- Support is secret power!

Having a community who cares about you and your goals is a treasure.

They can’t do the work for you, but man, what a help to have people rooting for you.

Fat loss requires the right plan, macros, and guidance. It also requires mindset work.

Being skilled in the art of mindset change is part of the stickiness that makes my clients successful in the beginning, during, and after the process!

Regardless of you’ve got 60lbs to lose or you keep gaining & losing the same 15lbs over and over - these practices apply to everyone.

If you want real change, high touch accountability, and RESULTS - let’s talk!

DM’s are open 💫

#nutritioncoach #over150lbslost #pentecostal #aljc #weightloss #fitover40 #manifest #fatlossjourney #fatlosstips #macros #weightlosstransformation #weighttraining

Firecracker Chicken Meal Prep

This lunch packs a punch with 35g of protein!

Meal Prep Bowls
¾ cup basmati rice uncooked
**or a mix of cauliflower rice + basmati half & half**
1 medium zucchini spiralized
2 cups edamame thawed
2 chicken breasts cut into cubes
2 tablespoons cornstarch
2 tablespoons olive oil
1/4 cup honey
2 tablespoons Frank’s red hot sauce
1 teaspoon apple cider vinegar

Instructions
Rice-Cook rice according to package directions, and portion out into four 2-cup capacity storage containers.

Vegetables- Spiralize zucchini; divide with the edamame between meal prep

Coat chicken- Toss the chicken cubes in cornstarch.

Prep sauce- In a jar combine Frank’s red hot sauce, apple cider vinegar, and honey.

Cook chicken- In an Airfyer OR heat olive oil in a medium pan over medium heat.

Add sauce- When chicken is cooked through, pour the honey/hot sauce/cider vinegar mixture over everything and toss chicken to coat. Remove from heat when sauce has thickened slightly.

Portion out & store- Divide the chicken between the meal prep containers; drizzle with any sauce left in the pan.

More recipes like this at
www.LivHillNutrition.net

#macrorecipes #highprotein #mealprep #over150lbslost #macrocounting #fitmom #nutrition #hothoney #quickmeals

The Reason You Raid The Pantry: Tips from someone who lost 150lbs naturally!

We grab the coffee & the banana then hit the road!

It’s easy, it’s quick, it *seems* to get the job done.

Lunch, holding strong with a salad, thinking to yourself

“This is it, today I’m a new woman. I’m really going to do it this time!”

Then what starts with a small snack before dinner turns into a pre-dinner snack, a full dinner, and two trips back to the pantry for a night time snack.

Before you know it your beautiful day doesn’t feel so beautiful anymore.

You vow to start again & keep repeating this cycle.

I get you!

I used to eat a full 2nd lunch before my dinner. 🤦🏻‍♀️

Here’s what helped me break the cycle for good & lose 150lbs.

1. Eat at least 25-35g of protein for breakfast. This can be a protein shake, overnight protein oatmeal, eggs, egg white omelette, kodiak muffin cup, it can even be mexican chicken and beans if you want!

You wanna start off the day strong!

2. You need to be intentional!

Make a plan for breakfast and lunch.

Quit winging it & hoping for the best.

Intentional doesn’t mean complicated. Don’t confuse the two.

Your plan can be very simple - protein shake for breakfast, sandwich with double protein & quest chips for lunch.

Don’t overcomplicate it!

3. EAT FOOD YOU ENJOY!

Fat loss & becoming stronger shouldn’t be a pain!

If you dread and pout at every meal “I can’t lose weight without extreme restriction” you’re not doing it right.

On my website there’s recipes for high protein taco dip, asian beef and broccoli.

Foods that are actually delicious to eat, that are high in protein & fiber, with 5 ingredients or less!

You really can enjoy life, have fun, and lose fat! Been doing it myself for 15 years & helping others do the same!

If you’re looking for high touch support for your goals, send me a DM, let’s chat!

LivHillNutrition.net

#macrocounting #nutritioncoach #fitmom #fitover40 #150lbsdown #mealprep

High Protein Cereal Treats

Satisfy your sweet tooth with these Magic Spoon Protein Cereal Treats, riffed off of our old childhood favorite Rice Krispie treats!

With all the ooey gooey goodness you could ever want!

Here’s what you need:
Box of Magic Spoon Cereal
4 cups of Mini Marshmallows <10oz>
2 tbsp light butter spread, I used Smart Balance Light

To make:
Spray a 9x12-inch pan with cooking spray and set aside.

Heat a large saucepan on low heat.

Melt butter spread being sure to coat the bottom of the pot to prevent sticking.

Add marshmallows and melt on low flame.

Stir until completely melted, then remove from heat.

Add Magic Spoon to the melted marshmallows, and stir until completely combined (this is the hardest part, do this quick before the marshmallows cool).

Press into the buttered pan with wax paper and cut them into 16 pieces.

For an extra punch of protein have with a glass of fairlife milk or with a Greek yogurt cup!

Hitting your macros, eating cereal, and satisfying your sweet tooth - it’s the trifecta!

98 calories
4p
15c
3f

#health #healthylifestyle #nutrition #nutritioncoach #healthcoach #weightloss #fatloss #healthyliving #mindsetmatters #over150lbslost #aljc #pentecostal #determination #weighttraining #justgettingstarted #todayistheday #selfsabotage #macrocoaching #keto #semiglutide #ozempic #naturalweightloss #growthmindset #fitover40 #dietculture #intutiveeating #ricekrispytreats #magicspoon #proteinsweets

Calling All Teachers!

Last week I had a coaching call with a teacher to set up her back to school plan.

When we talked she said, I always have the best intentions but it’s a spiral of bad choices from Day 1 until Labor Day.

Here’s the plan we developed:

1. Bought a mini fridge for her classroom.

2. Park further away from the school for steps.

3. Arrive 15 minutes early to walk the halls for steps.

4. Eat a substantial snack after school dismissal*

5. Taking fruit to munch on during planning periods to help with *bored* eating.

6. Walk the playground the days she has recess duty.

7. Hydration markers. X amount of water by X time of day.

8. Keeping meals at home very simple until Labor Day.

9. Eat breakfast with at least 25g of protein.

10. If treats are brought in she’s going to be mindful and practice balance.

*The snack part was a big light bulb moment.

We talked alot about her hunger and fullness cues - and what would work best. Very excited about this part!

The final thing she said:

“I’ve been teaching for decades, I know exactly what my environment & the first few weeks are going to bring. None of the obstacles will be surprising. The difference this year is now I have tools to navigate them.”

So this tip post has turned into a bragging session on this client, but she’s been preparing for this, working hard at consistency.

Now we won’t have the slide until Labor Day and the “restart of her diet.”

Teachers - if you are in the same boat, good intentions gone wrong.

Use these tips!

They are Teacher approved 🍎

1:1 coaching spots available
DM to chat 📲

LivHillNutrition.net

#health #healthylifestyle #nutrition #nutritioncoach #healthcoach #weightloss #fatloss #healthyliving #mindsetmatters #over150lbslost #aljc #pentecostal #determination #weighttraining #justgettingstarted #todayistheday #selfsabotage #macrocoaching #keto #naturalweightloss #growthmindset #fitover40 #dietculture #intutiveeating #fitness #motivation #teachers #backtoschool

Managing Eating Out: The McDonald’s Ice Cream Method*

*if the machine is working…lol

Let’s set up a scenario:
You go out to McDonalds and order a small ice cream cone.

Scenario 1:
A teenager takes your order, it’s at the end of his shift, he’s joking around, having a good time.

Scenario 2:
A manager takes your order, it’s 2pm, he’s all business.

You are likely going to get 2 totally different size cones.

The teenager is going to be more liberal, giving you a much larger serving.

The manager, a smaller, more conservative, serving (he’s invested in the bottom line!)

How does this impact your macros?

When tracking your food, you’re going to enter McDonalds small ice cream cone.

Choosing/guessing if it’s accurate.

In this situation, we really don’t know if the macros are accurate, since someone else is in control of our food & portions.

Let’s say the teenager portion was 200 calories more than the stated nutrition facts.

Not a game breaker - unless you are going out to eat 6 - 8 times a week.

LIV! I don’t eat out that much!

Welllll....what about that daily coffee run? The barista could be heavy handed with the add ins.

Anytime we eat out, we are giving someone else control of our food and our portions. We are guessing, and hoping that it’s accurate.

And if you are focused on fat loss, you are giving someone else control of the outcomes of your goals.

This doesn’t mean you never eat out, this means that you need to create awareness around how much you eat out & how you want to navigate it!

The McDonalds ice cream method is one I teach very early on in coaching. It’s a simple visual with a big impact!

Need help with your goals and feel frustrated?

Let’s talk!
1:1 coaching at livhillnutrition.net
or DM to chat

#health #healthylifestyle #nutrition #nutritioncoach #healthcoach #weightloss #fatloss #healthyliving #mindsetmatters #over150lbslost #aljc #pentecostal #determination #weighttraining #justgettingstarted #todayistheday #selfsabotage #macrocoaching #growthmindset #fitover40 #dietculture #intutiveeating #fitness #motivation #theworkwillalwaysbeworthit

High Protein Chicken and Waffles

What to hit your goals, eat delicious food, and have food your whole family can eat?! It’s possible!!

This quick chicken & waffles recipe comes in at 53grams of protein!!

Waffles:
1 ½ cups blanched almond flour
1 scoop vanilla whey protein
1 cup unsweetened almond milk
1 teaspoon vanilla extract
Sweetener to taste optional
1 large egg

Whisk together the almond flour and protein powder in a large bowl. Mix in the almond milk and vanilla. Add sweetener to taste, if desired, then add in the egg.

Mix until the ingredients are just combined; it’s ok if the batter is a little lumpy as long as everything is moistened.

Pour 1/4 cup into mini waffle maker.

“Fried” Chicken

12 chicken tenders , (1 1/4 lbs)
2 large eggs, beaten
1teaspoon kosher salt
1/2 cup seasoned breadcrumbs
12 cup seasoned panko
olive oil spray

Place egg in a shallow bowl.

In a second shallow bowl, combine the bread crumbs and panko.

Dip chicken in the egg, then into the breadcrumb mixture and shake off excess and place on a large dish or cutting board.

Spray both sides of the chicken generously with oil.

Preheat air fryer to 400F.

In batches, cook the chicken 5 to 6 minutes on each side, until the chicken is cooked through and crispy and golden on the outside.

Top with Sugar Free Syrup!

55g protein
24 carb
22 fat

More macro friendly recipes at LivHillNutrition.net

#health #healthylifestyle #nutrition #nutritioncoach #healthcoach #weightloss #fatloss #healthyliving #mindsetmatters #over150lbslost #aljc #pentecostal #determination #weighttraining #justgettingstarted #todayistheday #selfsabotage #macrocoaching #growthmindset #fitover40 #dietculture #intutiveeating #fitness #motivation #theworkwillalwaysbeworthit #lowcarb

10 foods to help stay full, satisfied, and fueled in a fat loss phase!

Staying fueled, happy, satisfied, + adherent during fat loss is 🔑

It’s also the key for being a goal crushing machine.

Whe you’re super hungry, every rational thought leaves - your fat loss goals are replaced with “how can I get whatever food is available in my mouth as quickly as possible?!”

This is where volume eating + volume foods come to the rescue!

Volume eating is stretching your macro budget.

Eating a larger quantity of food, while keeping calories low.

Here are my Top Ten Favorites:

1. Cucumbers: Very low in calories and high in water content.

2. Celery: Also low in calories and mostly water, providing a satisfying crunch.

3. Zucchini: Versatile and low in calories, can be spiralized as a pasta substitute.

4. Lettuce: Various types, such as iceberg or romaine, are low in calories and high in volume.

5. Tomatoes: Juicy and low in calories, good for adding bulk to salads and dishes.

6. Bell Peppers: Colorful and low in calories, providing a sweet and crunchy addition to meals.

7. Broccoli: Low in calories and high in fiber, helps with satiety.

8. Cauliflower: Can be used as a rice or potato substitute, low in calories.

9. Watermelon: High water content and low in calories, great for satisfying sweet cravings.

10. Spinach: Nutrient-dense and low in calories, excellent for salads and smoothies.

350 calorie high volume meal ⬇️

Leafy greens, tomatoes, bell peppers, mushrooms, 4oz of chicken, dressing of choice.

350 calorie low volume meal ⬇️

Premier protein shake + apple

The high volume meal is going to keep you fuller for much longer.

When you’re full, you’re happy.

When you’re happy you have energy.

When you have energy you can focus on your goals.

When you focus on your goals, you are more adherent.

When you are adherent, you become a goal crushing machine.

So if you’ve always been focused on eating as little as possible to achieve your goals, and it isn’t working, consider adding more volume to your meals.

#over150lbslost #volumeeating #fatlossjourney #macrocounting #nutrition #nutritioncoach #bestlife #nowisthetime #apostolic

What would you do if you KNEW you couldn’t fail?

Would you finally do what you’ve been putting off?

Would you square your shoulders + walk boldly into a new season?

Would you no longer entertain the voices saying I’m too old, too lazy, too far gone, it could never be me.

Focusing on the “what if” of failure isn’t serving you.

It’s time to turn those ‘what ifs’ into ‘what’s next!’

#health #healthylifestyle #nutrition #nutritioncoach #healthcoach #weightloss #fatloss #healthyliving #mindsetmatters #over150lbslost #aljc #pentecostal #determination #weighttraining #justgettingstarted #todayistheday #selfsabotage #macrocoaching #strongwomen #movewithpurpose #leanmuscle #fitover40 #letsdothis #positivevibes #mindsetiseverything #macrocounting