My Daily Healthy lifestyle
Hey Guys,
So I have shared with you guys before that I have lost 18lbsin 8 weeks, and lot of people are asking about my health lifestyle? obviously I'm not at where I want to be but I still think 18lbs in two month is a big accomplishment.. and guess what, I wasn't starving myself or even working to hard on working out.. its just all about balance.. and what works for me..
So I decided to give you guys a week of what I would eat for BKFST, Lch, and Dinner Daily on a daily Basis. So I try to be on a 1400 -1500 calories per day, normal person is usually on 2,000 calories a day. So for you guys i'll give you the calories total per meal! btw I use an app call "my ne diary" and it calculates the calories for me, so im going to try to use some of my personal photos and use some on google..
Before we get into food and meals..
lets talk about exercise.. we can't just diet and not exercise, and we cant just exercise like crazy but eat poorly.. it doesn't work like that.. We need to balance everything.
so do what your comfortable with.. you can exercise with 45-60mins a day for three days week or you can break it down. so I personally walk my dog everyday for 20mins before work and 20mins after work. Im off Fridays and weekends an addition to walking my dog, I also try to add another extra 15-20mins of walking just on my own after I drop my dog at my house. Below is my dog sophie! :)
So as I said before, i'll give some of my daily meals for 1 week just to show you on what I eat everyday! maybe it will you some ideas on what to eat! Just remember portion size is very important, anything that fits in the palm of your hands is a great portion or you can use measuring cups or tbl and tsps to help you.. a good portion cupsize would usually be a 1/2 cup of food. FYI I like to go groceries shopping and make all my meals on Sunday nights so I don't have to cook or any work during weekdays . But before getting into details, I wanted give you some tips into having a better healthy lifestyle..
SO aside from drinking the amount water your suppose to drink a day, I always like to drink one glass of WATER just before I start to eat my meals .. It will help you feel a lot fuller!
PROTEIN Meal SHAKES
Also it's always great to have a protein meal shake you can drink daily with your meals if you want, it did help me lose weight and get the calories, and nutrient I need. I usually drink it 2x a day.. you can drink it 3x a day f you want. I bought mine from Amazon, it's chocolate flavor and it's call plant protein shake . My shake is vegan free, gluten free, dairy free, no soy and hypoallerhenic. 1 scoop is 120 cal, and I usually drink it with water itself or almond milk itself, and sometimes ill blend it in a blender with almond milk and lots fruits!
"Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight. ... As long as you're eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn't necessary. Remember, the key to losing weight is burning more calories than you consume."
SNACKS
I work a 10 hour shift so I get hungry between meals and so I don't want to eat another big meal therefore ill just eat some snack in between. snacks like fruits, dried fruits, nuts or if I want salty thinks like chips they have those low calories healthy snacks from traders Joes or whole
foods.
Here is a link below on how I made the chicken thigh coated with honey and coconut amino
https://www.thenourishinggourmet.com/2015/06/paleo-teriyaki-chicken-soy-free.html
Late Afternoon snack : total 225 cal
LUNCH
TOTAL CAL FOR lunch : 399 cal
-Grilled salmon with Asparagus -294 cal
-a a side 1/2 cup of Rosemary Potatoes - 105 cal
Click on the links below for 2 different recipes for the salmon w asparagus! Remember.. less is better! less cheese, less oil, less seasoning!
-1. 5 cup Skinny Pop Popcorn: 58.5 cal
Click on the links below for some ideas of different kind of healthy sandwiches! :)
LATE AFTERNOON SNACK- 190 cal
-1 Whole baked Yam with 1unsalted butter = 209cal
EVENING SNACK:110 CAL
-1 Quaker Homemade Oatmeal Raisin Cookie
AFTERNOON SNACK: 190 cal
Granola Bar from Nature Valley
EVENING SNACKS -126 cal
- 2 pieces 'square" of Lindt Dark Chocolate
DINNER: 427 cal
-shake w. water: 120
-1 c. steamed kale: 33 cal
-13 steamed bab carrots: 52 cal
-3oz of Sirloin steak w. 1 tbl of A1 :222 cal
TOTAL CALORIES of the day: 1230
HOPE YOU GUYS ENOY!
LET ME KNW IF YOU GUYS WANT ME TO ADD ANOTHER WEEK OF EVERDAY MEALS!! PLEASE COMMENT YOUR FEEDBACK!!!
If you haven't check out my previous Blog, make sure you click on the link below and check it out!
https://xosweet91kissesx-mylife.blogspot.com/2018/06/mayjune-favorites.html
So I have shared with you guys before that I have lost 18lbsin 8 weeks, and lot of people are asking about my health lifestyle? obviously I'm not at where I want to be but I still think 18lbs in two month is a big accomplishment.. and guess what, I wasn't starving myself or even working to hard on working out.. its just all about balance.. and what works for me..
So I decided to give you guys a week of what I would eat for BKFST, Lch, and Dinner Daily on a daily Basis. So I try to be on a 1400 -1500 calories per day, normal person is usually on 2,000 calories a day. So for you guys i'll give you the calories total per meal! btw I use an app call "my ne diary" and it calculates the calories for me, so im going to try to use some of my personal photos and use some on google..
Before we get into food and meals..
lets talk about exercise.. we can't just diet and not exercise, and we cant just exercise like crazy but eat poorly.. it doesn't work like that.. We need to balance everything.
so do what your comfortable with.. you can exercise with 45-60mins a day for three days week or you can break it down. so I personally walk my dog everyday for 20mins before work and 20mins after work. Im off Fridays and weekends an addition to walking my dog, I also try to add another extra 15-20mins of walking just on my own after I drop my dog at my house. Below is my dog sophie! :)
So as I said before, i'll give some of my daily meals for 1 week just to show you on what I eat everyday! maybe it will you some ideas on what to eat! Just remember portion size is very important, anything that fits in the palm of your hands is a great portion or you can use measuring cups or tbl and tsps to help you.. a good portion cupsize would usually be a 1/2 cup of food. FYI I like to go groceries shopping and make all my meals on Sunday nights so I don't have to cook or any work during weekdays . But before getting into details, I wanted give you some tips into having a better healthy lifestyle..
SO aside from drinking the amount water your suppose to drink a day, I always like to drink one glass of WATER just before I start to eat my meals .. It will help you feel a lot fuller!
PROTEIN Meal SHAKES
Also it's always great to have a protein meal shake you can drink daily with your meals if you want, it did help me lose weight and get the calories, and nutrient I need. I usually drink it 2x a day.. you can drink it 3x a day f you want. I bought mine from Amazon, it's chocolate flavor and it's call plant protein shake . My shake is vegan free, gluten free, dairy free, no soy and hypoallerhenic. 1 scoop is 120 cal, and I usually drink it with water itself or almond milk itself, and sometimes ill blend it in a blender with almond milk and lots fruits!
"Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight. ... As long as you're eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn't necessary. Remember, the key to losing weight is burning more calories than you consume."
SNACKS
I work a 10 hour shift so I get hungry between meals and so I don't want to eat another big meal therefore ill just eat some snack in between. snacks like fruits, dried fruits, nuts or if I want salty thinks like chips they have those low calories healthy snacks from traders Joes or whole
foods.
MONDAY
Breakfast : Total cal- 313 cal
- 1 scoop of Plant protein shake with 10 floz on almond milk - 157 cal
- 2 large boiled eggs- 156 cal
Lunch- total 311.5 cal
-1/4 cup of white rice :51 cal
-1/2 of a regular size sweet potato : 57 cal
-a 1/2 cup of mix broccolis & cauliflowers: 14.5 cal
-1 broiled/baked chicken thigh coated with 2 tsp of organic honey and 2 teaspoon of coconut aminos : 189 cal
-1/4 cup of white rice :51 cal
-1/2 of a regular size sweet potato : 57 cal
-a 1/2 cup of mix broccolis & cauliflowers: 14.5 cal
-1 broiled/baked chicken thigh coated with 2 tsp of organic honey and 2 teaspoon of coconut aminos : 189 cal
Here is a link below on how I made the chicken thigh coated with honey and coconut amino
https://www.thenourishinggourmet.com/2015/06/paleo-teriyaki-chicken-soy-free.html
Late Afternoon snack : total 225 cal
Med size Banana: 105 cal
1/2 cup of veggie chips : 120 cal
Dinner: almost the same things for lunch but no carbs- total 338 cal
-plant protein shake with water, 1 hr and half before I eat dinner: 120 cal
-1 broiled/baked chicken thigh coated with 2 tsp of organic honey and 2 teaspoon of coconut aminos : 189 cal
-a 1 cup of mix broccolis & cauliflowers:29 cal
Evening snack-
1 large apple : 116 cal
TOTAL CALORIES OF THE WHOLE DAY: 1303.5
TUESDAY
Breakfast- total 312 cal
-1 scp of plant protein shake with 10 fl almond milk - 157 CAL
1 packet of Quakers instant oatmeal apple and cinnamon:128 cal
with 1/2 cup of sliced strawberries: 27 cal
LUNCH- Total cal: 439.4
-Lemon pepper cod -219.4 cal
- Roasted Green Beans With Olive Oil-100 cal
-side of boiled 1/2 cup of Black beans-120 cal
link below are all the ingredients to make a baked lemon-pepper cod
https://recipes.sparkpeople.com/recipe-calories.asp?recipe=3109414
1/2 cup of veggie chips : 120 cal
Dinner: almost the same things for lunch but no carbs- total 338 cal
-plant protein shake with water, 1 hr and half before I eat dinner: 120 cal
-1 broiled/baked chicken thigh coated with 2 tsp of organic honey and 2 teaspoon of coconut aminos : 189 cal
-a 1 cup of mix broccolis & cauliflowers:29 cal
Evening snack-
1 large apple : 116 cal
TOTAL CALORIES OF THE WHOLE DAY: 1303.5
TUESDAY
Breakfast- total 312 cal
-1 scp of plant protein shake with 10 fl almond milk - 157 CAL
1 packet of Quakers instant oatmeal apple and cinnamon:128 cal
with 1/2 cup of sliced strawberries: 27 cal
LUNCH- Total cal: 439.4
-Lemon pepper cod -219.4 cal
- Roasted Green Beans With Olive Oil-100 cal
-side of boiled 1/2 cup of Black beans-120 cal
link below are all the ingredients to make a baked lemon-pepper cod
https://recipes.sparkpeople.com/recipe-calories.asp?recipe=3109414
Evening snacks
-15 banana chips - 120 cal
TOTAL CALORIES OF THE DAY: 1498.8 CAL
WEDNESDAY
- 1 cup Honeynut cheerios with 1 cup of almond milk- 142 cal
- plant protein shake with water-120 cal
Morning snack -
-8 Dark Chocolate Almonds: 180 cal
Lunch
Kale and Arugula salad: 451 cal
please see photo below to see the amount of calories for each ingredients I put in my salad
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IMG_5455.PNG
IMG_5465.PNG
IMG_5465.PNG
Afternoon snacks
One-third cup of dried mango contains 160 calories
DINNER: 381.5
-My Shake with water -120 cal
-Chinese cabbage Stir Fry With Garlic Sauce
- 2 cups of shredded cabbage :34 cal
- 1/2 cup of shredded carrots : 22.5 cal
- 1 clove of garlic: 4 cal
- 2 tsp coconut aminos: 10 cal
- 1/2 of med onion: 32
- One tble of extra virgin olive oil :119
- 1 tsp sesame oil: 40cal
Add the onion, garlic and saute, stirring, for 1 minute. Add the cabbage and carrots and cook until just starting to wilt, about 2 minutes. Add the Amino coconut sauce and salt/ pepper stir well and cook just until cabbage is wilted, about 3 minutes. Remove from heat and drizzle with the sesame oil.
TOTAL CALORIES OF THE DAY IS : 1434.5 cal
THURSDAY
BREAKFAST -374.5 cal
- ice coffee w 1 tbl of almond milk-7 cal
- 1 golden Kiwi-55 cal
-kale/ ham scramble eggs -312. 5 cal
- 2 large eggs-182 cal
- 1 tbl of 1 % milk- 6cal
- 1 tso olive oil - 40cal
- 2 slice of cold cut honey ham- 68 cal
- 1/2 cup of chop kale- 16.5 cal
- sprinkle salt/pepper
LUNCH
TOTAL CAL FOR lunch : 399 cal
-Grilled salmon with Asparagus -294 cal
-a a side 1/2 cup of Rosemary Potatoes - 105 cal
click ON the links below for 2 different recipes on making rosemary potatoes! remember portions control is VERY important!
LATE AFTERNOON SNACK: 205.75 cal
1/4 cup of almonds
Dinner -414 cal
Same thing I had for lunch but no potatoes
-my shake- 120 cal
-Grilled salmon with Asparagus -294 cal
Evening snack- 53 cal
White Peach - Fresh Medium -
TOTAL CALORIES OF THE DAY IS : 1446.25
FRIDAY
BREAKFAST: 301.75 cal
Homemade BERRY GREEN smoothie
BLEND, BLEND BLEND
You need a blender for this!
- 1 scoop of protein meal powder with 10 floz on almond milk - 157 cal
- 1 cup of kale:33 cal
-1/2 c. of strawberries: 27 cal
-1/2 c. raspberries: 32.5
-1/4 c. of blueberries: 21.25 cal
-1/2 cup of blackberries: 31 cal
Below are LINKS OF few different kinds of smoothies recipes in case you get tired of making the same ones!
-1. 5 cup Skinny Pop Popcorn: 58.5 cal
- Green Tea: 0 cal yay!
-Almondbutter Turkey Sandwich
- 2 slice of rye bread- 130 cal
- 3 slice of med size tomatoes: 12 cal
- 1/2 c. of baby spinach: 3.5 cal
- 2 slice of mozzarella cheese- 156 CAL
- 1 tbl of almond butter: 98 CAL
Click on the links below for some ideas of different kind of healthy sandwiches! :)
LATE AFTERNOON SNACK- 190 cal
Handful of Walnuts (14 Halves)
DINNER= 438 cal
- 1 cup of Cooked Peas & Carrots : 109cal
-My shake w. water- 120 cal
EVENING SNACK:110 CAL
-1 Quaker Homemade Oatmeal Raisin Cookie
TOTAL CALORIES: 1499.75
SATURDAY
CHEAT DAY! CHEAT DAY! CHEAT DAY!!!!!!
EAT WHATEVER YOU WANT AND ALL WANT!!!!!!!!!!!!!!!!!
But just for fun, i'll still show you what I eat on my cheat day just for you,and usually on my cheat day I don't count my calories but ill write them down anyway!!
Sleeping in so im starting with
Brunch
14 pc of Mini soup pork dumplings: 490 cal
I buy my frozen from the Chinese market
Afternoon snack-143 cal
- 1 SCP or 1/2 CUP OF CHOCO ICECREAM in a bowl :
LATE LUNCH:642 cal
HOMEMADE BURGERS- 452 cal
- Ground Chuck 80% Lean 20% Fat : 209 cal
- Hamburger bun- 120 cal
- 1 large ice burg lettuce: 2 cal
- 2 med slice of tomatoes- 8 cal
- 1 slice of cheddar cheese- 113 cal
Evening snacks-150 cal
-15 kettle cooked jalapeno chips
DINNER: 560 cal
1 pkg Korean spicy Ramen
TOTAL CALORIES OF THE DAY: 1985 CAL
BACK ON TRACK
SUNDAY
Late BREAKFAST: 298 cal
-My shake with Almond milk- 157 CAL
- homemade fruit cup: 141 cal
- 1/2 c. of pineapple: 42 cal
- 1/2 c. of grapes :32 cal
- 1/2 c. strawberries : 24.5
- 1/2 c. blueberries: 42.5
AFTERNOON SNACK: 190 cal
Granola Bar from Nature Valley
LUNCH: 330 cal
-2.5 c. of BEEF BARLEY SOUP
Links below are 2 recipes to make beef barley
EVENING SNACKS -126 cal
- 2 pieces 'square" of Lindt Dark Chocolate
DINNER: 427 cal
-shake w. water: 120
-1 c. steamed kale: 33 cal
-13 steamed bab carrots: 52 cal
-3oz of Sirloin steak w. 1 tbl of A1 :222 cal
TOTAL CALORIES of the day: 1230
HOPE YOU GUYS ENOY!
LET ME KNW IF YOU GUYS WANT ME TO ADD ANOTHER WEEK OF EVERDAY MEALS!! PLEASE COMMENT YOUR FEEDBACK!!!
If you haven't check out my previous Blog, make sure you click on the link below and check it out!
https://xosweet91kissesx-mylife.blogspot.com/2018/06/mayjune-favorites.html
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TOTAL CALVORIES IS
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