Https://pin.it/23IiYa3

low-cal microwave cookies

♥ INGREDIENTS♥ 1 tablespoon flour(10 cal) 1 tablespoon stevia(0 cal) 1 tablespoon water(0 cal) =10 calories

♥ RECIPE♥ -Mix the ingredients together

-Put it in the microwave for 60 seconds

-enjoy!

♥ PERSONALIZE♥ add…..

cinnamon ➡ snickerdoodle lemon➡ lemon cookie sprinkles➡ funfetti cocoa➡ chocolate vanilla➡ ???? choc chips➡ chocolate chip cookie peanut butter➡ pb cookie

It tastes really good and very low in calories. You can eat this when you need sweets but don’t want to binge.

Low Calorie Frozen Treats!

if i say (ca) this means the product is only available in canada.

◠◡◠◡◠◡◠◡◠◡◠

(ca) frozen chocolate pops

these are literally a miracle! 50 calories in one bar! a bit small, but they prolly take a while to eat so... onto my shopping list!

◠◡◠◡◠◡◠◡◠

(ca) smoothie bars

strawberry vanilla: 90 cals per bar fudge: 80 cals per bar peanut butter fudge: 100 cals per bar caramel greek yogurt: 100 cals per bar honey greek yogurt: 100 cals per bar

◠◡◠◡◠◡◠◡◠ firecracker popsicles (available anywhere, i think)

a bit small like the chocolate pops but probably filling! only 50 calories per popsicle.

◠◡◠◡◠◡◠◡◠

(ca) fruit bars

these are pretty good in size (ive bought em before) and taste delicious so get them if u think you'd like them.

raspberry: 80 cals orange: 90 cals mango: 90 cals

◠◡◠◡◠◡◠◡◠

orange, cherry & grape ice pops (pretty sure they're available anywhere too)

again, small but only 45 calories so if you'd like, have two and you'll be getting the value of one ice pop

◠◡◠◡◠◡◠◡◠

(ca) low calorie triple flavor pops

these are so good and only 40 calories per popsicle!! i know, the white looks like milk, but its grape. idk why so many grape flavored popsicles are white but it doest really matter.

they're about the size of the chocolate pops but with 10 less calories so that's amazing!!!

◠◡◠◡◠◡◠◡◠

click this link to continue!

tumblr only allows 10 pics per post 😭

the vs model method.

VS angels have two different ‘modes’:

1. pre-catwalk prep — this is where you see the more extreme workout routines and stupid diet protocols (think: adriana lima only drinking liquids for a week leading up to the show or bella hadid doing 2 hours of boxing everyday.) not sustainable long term and leads to yo-yoing.

2. maintenance mode — this is their more relaxed approach that they do to stay in shape year round, but not absolutely ultra lean like they are during the show. the standard healthy diet and workout approach for models.

for this post i will be focusing on the first.

typical stats:

height: 5’8” - 6’0”

average waist size: 23.6in

average hip size: 34.4in

average weight: varies a lot, as measurements are the most important in the fashion industry. not scale weight.

the 5 tactics for VS angels:

1. resistance training is an absolute must — if the angel wants to reduce muscle, then they will avoid this and stick to more low weight/cardio based routines. however, for most models leading up to the show weight lifting is a requirement. lifting weights improves body composition by reducing fat and increasing muscle mass. this is how they look “toned” and not soft. they perform at least 2 sessions per week, however they will do up to 5 depending on their goals.

2. workout classes — boxing, pilates, ballet beautiful, spinning, etc. they attend at least 1 class of their preference each week. each class would be at least 20mins.

3. cardio — can be either a workout alone or thrown in at the end of weight training. both HIIT and LISS are used. HIIT cannot be performed more than 3x a week or else it interferes with recovery.

4. daily steps to increase NEAT — NEAT, aka non-exercise activity thermogenesis, is what energy your body burns that isn’t intentional exercise. most VS models live in NYC and walk everywhere. the average new yorker walks around 2-5miles a day. it’s estimated they get in 8k-10k steps each day.

5. high protein, whole food diet — again, about 2 weeks before the show they get insanely strict on their food. frankly, this isn’t something anyone should be doing. for most of their prep, however, they eat less extreme with a focus on high protein sources paired with healthy fats and complex carbs. daily protein should be .8g-1g per lb of body weight for muscle growth. carb and fat ratios are adjusted to what works best for the model individually. 

that’s it! there’s no real secret other than time, consistency, and genetics.

DISCLAIMER: many vs angels have come forward to state that their look was usually the result of weight controlling drugs, starvation diets, and overtraining. there are also heavy filters and editing on the show. plus the models have surgeries, injections, body makeup, etc. the list goes on! all of that is to say, don’t look to them for realistic expectations of what your body should look like year round. they don’t even look like that, and many get their healthy weight back once the show ends. the advice above can be used for healthy maintenance year round, but there should always be flexibility in your fitness routine to live your life.

Low Cal Banana Pancakes

10 pancakes/25.4kcal each

254kcal for the full recipe

Ingredients

1 banana (The one I used was about 125g) - 112kcal

2 egg whites - 34kcal

30g/¼ cup of all purpose flour - 110kcal

1 tsp baking powder - 0kcal

Recipe

Step 1: Cut the banana in small piece and then smash it in a bowl until it looks like a puree. You can also blend them if you prefer.

Step 2: In a separate bowl, beat the egg whites until you reach stiff peaks.

Step 3: Slowly fold in the egg whites in the banana using a spatula or a spoon.

Step 4: Slowly fold in the flour and the baking powder in the mixture.

Step 5: Preheat a NON-STICK PAN. When the pan is hot, put about a huge spoonful of batter on it and then cover the pan with a lid. Flip it when the bottom looks cooked and then cook the other side for a minute or 2. Repeat until the batter is done.

Step 6: Enjoy!!

* Using a Non-Stick pan is very important or else it will stick.

* I used a non-stick panini grill because it's all I had but it still worked.

* I ate 5 of the pancakes and kept the rest in the freezer.

Meal Ideas

VEGETARIAN SAFE FOOD RECIPES:

-”Zoodle soup” (100 cal)

https://www.rebootwithjoe.com/100-calorie-vegetable-zoodle-soup-recipe/

- “Shirataki Noodles with Bean Sprouts & Red Curry” (42 cal)

https://mobile.fatsecret.com/recipes/shirataki-noodles-with-bean-sprouts-and-red-curry/Default.aspx

- ”All-Vegetable soup” (32 cal)

https://mobile.fatsecret.com/recipes/all-vegetable-soup/Default.aspx

- ”Cabbage and Tomato soup” (23 cal)

https://mobile.fatsecret.com/recipes/cabbage-and-tomato-soup/Default.aspx

- ”Zucchini Parmesan” (28 cal)

https://mobile.fatsecret.com/recipes/zucchini-parmesan/Default.aspx

- ”Balsamic and Olive Oil Brussel Sprouts” ( 82 cal)

https://mobile.fatsecret.com/recipes/balsamic-and-olive-oil-roasted-brussels-sprouts/Default.aspx

-“Fried Cauliflower” (60 cals)

use spray oil and basically just put chopped cauliflower in a pan

111-130 cal fluffy omelette!

Here I am with another recepy for yall, this time its a 111-130 calorie fluffy omelette!

Kept me full for quite a few hours and is a perfect protein source.

Ingredients:

1 egg 70 cal

1 extra egg white 15 cal

A sprinkle of baking powder

Salt, pepper, basil ( spices of your choice)

1 table spoon of milk 6 cal ( I used 30cal/100ml coconut milk, but any milk works).

1 teaspoon of flour 10 cal ( for thickness)

Veggies to put in the batter 10 cal ish ( I used onion, cherry tomatoes and paprika)

OPTIONAL: 5 gram of grated cheese 19 cal

Steps:

1. Separate egg whites from the yolk.

2. Beat the egg whites until stiff peaks form.

3. In a separate bowl mix the yolk, milk, flour, spices, baking powder and veggies.

4. Mix the egg whites into the egg yolks.

5. Fry on a non stick pan on medium high. Done when both sides are golden brown.

6. Optional: put in extra veggies and cheese and fold the omelette. Let it fry for a couple of minutes so that the cheese can melt.

Enjoy!

Calories without cheese :111 cals

With cheese: 130 cals

Feel free to ask question and share your thoughts!

Sorry for mu ugly ass picture just wanted to show you all how it looks.

Stay safe<3

152 Calorie Spring Roll Recipe ✨

Ingredients:

- 1 cucumber 🥒 , sliced thin and long (30 cal)

- A few sprigs of mint🌿 and basil leaves (2 cal)

- A few sprigs of cilantro (0 cal) ✨

- 1 carrot🥕 , sliced long and thin (25 cal)

- One cup of butter lettuce🥬 leaves, whole (5 cal)

- 3 spring roll wrappers, you can get these at any grocery store in the asian section (90 cal)

Directions: 🌺 ✨

- Slice all ingredients as specified above 🔪 😊

- Dip spring roll wrapper into some water, don't soak just get it wet enough to move around, then place on plate

- Assemble wrap, with cucumber first, then carrots, then mint and basil, and put lettuce leaf on top. Then wrap up the wrapper

- Enjoy 😉 ✨ 💐

If you want to add some more protein to this meal you can add a few tablespoons of peanut sauce, but this will run you about 90-120 extra calories total for the meal 🥘

Chicken Stroganoff - 256 kcal/43g protein

Servings: 4 - 256kcal/43g protein per serving

600 g / 1.2 lb chicken breasts (mini chicken breasts/chicken tenders)

Salt and pepper

Low calorie cooking spray (I used Fry Light)

1 onion , finely diced

2 garlic cloves , minced

300 g | 10oz white mushrooms , sliced

1 tbsp flour

500 ml | 2 cups beef stock , from a stock cube

1 tbsp Dijon mustard

150 g | ⅔ cup fat-free Quark cheese

1 tsp Worcestershire sauce

2 tbsp chopped parsley

1. Season the chicken with salt and pepper on both sides.

2. Spray a large skillet or frying pan with low calorie cooking spray.

3. Heat the pan and cook the chicken for 3 minutes per side over medium heat. If the pan gets very dry add a small splash of the stock. Set the chicken aside.

4. Deglaze the pan with a splash of beef stock and turn heat down to medium high. Add the onions and cook for 5 minutes.

5. Stir in the garlic and then add the mushrooms. Cook the mushrooms, stirring, until golden about 5 minutes.

6. Add the flour and cook, stirring, for a minute.

7. Pour in the remaining beef stock and stir to combine. Lower the heat to a simmer. Stir in the mustard, Worcestershire sauce and add the Quark. Stir until combined, I used a small balloon whisk to do this.

8. Bring to simmer again and cook over low heat for 3 minutes until sauce is slightly reduced.

9. Add chicken back in and continue to simmer for 5 minutes until chicken is cooked through.

10. Add chopped parsley and check the seasoning – add salt and pepper to taste.

11. Serve over pasta or rice, sprinkle with more fresh parsley.

I’m starting the military diet today with a few changes.

One- I’m pescatarian so I’m replacing the day 1 meat with some vegetarian chicken. And the hot dogs with these Beyond Meat sausages cause that’s what my grocery store had.

I’m also replacing the saltines with wheat thins, cause I already have them at my house and eating Greek yogurt instead of cottage cheese cause I hate cottage cheese.

Two- I’m not necessarily going to eat the meals in order.