Our pre and post workout meals should contain the following macronutrients:
♥High quality carbs with fiber to supply us with steady energy
♥Protein to support muscles and lose the fat; and a bit of
♥Healthy fats to help us absorb nutrients better.
In order to lose fat and/or gain muscles, one needs 0.8 to 1 gram of protein per pound of body weight. For example, you are at 100 lbs, your goal is to consume 80 to 100 grams of protein a day. But in order to be just healthy in general, 0.4 to 0.6 grams of protein per day is enough.
These high protein meals in this video provides us with more than 20 to 30 grams of protein per meal which is ideal if you eat 3 to 5 times a day.
NOTE: You should still follow your recommended calorie intake per day.
Buy your FAT LOSS PANTRY STAPLES quinoa, red rice, black rice, chia seeds and almonds at: https://www.docadamshop.com.ph/simplypinay
(use 10% discount code SIMPLYPINAY)
MY KITCHEN ESSENTIALS
digital food scale: https://bit.ly/3dgIlS1
microwavable food container: https://bit.ly/3bdiHLd
measuring cups and spoons: https://bit.ly/3qrJJoJ
portable blender: https://www.docadamshop.com.ph/simplypinay (discount code: SIMPLYPINAY)
Shop My Healthy Meal Prep (Fat Loss Recipes) e-Book:
https://www.facebook.com/1271764659529544/posts/3381880631851259/
Recipes’ ingredients with exact measurements:
Shrimp & Mushroom Quinoa Bowl
337 calories | 41g Carbs | 8g Fat | 23g Protein
1 clove of garlic
1 tsp olive oil or refined coconut edible oil (but any cooking oil will do)
salt and pepper
5 pcs shrimp (114 grams)
canned mushrooms (I use the brand Mega Prime for high protein option)
1 small green bell pepper
salt, pepper and dried basil
1/3 cup canned corn kernels
1/2 cup cooked quinoa (1 serving is just 1/2 cup)
chopped onion leeks for garnish
1 tsp organic apple cider vinegar
1 tsp honey
squeeze of lemon juice
Lazy Beef Tapa & Broccoli Red Rice Bowl
372 calories | 41g Carbs | 4g Fat | 23g Protein
1 clove of garlic
1 tsp olive oil or refined coconut edible oil for broccoli (but any cooking oil will do)
1 cup of broccoli
1 tsp olive oil or refined coconut edible oil for beef (but any cooking oil will do)
100 grams beef tapa (I use the brand Aguila for low sugar option)
1/2 cup red rice
squeeze of lemon juice
Chicken Pineapple Stir Fry Black Rice Bowl
334 calories | 44g Carbs | 9g Fat | 33g Protein
1 clove of garlic
1 tsp olive oil or refined coconut edible oil for broccoli (but any cooking oil will do)
100 grams skinless chicken breast fillet
1 slice of canned pineapple cut into chunks
1 tbsp oyster sauce
1 tbsp banana ketchup
1/2 tbsp sugar
1 tsp grated ginger, optional
chopped onion leeks
1/2 cup black rice
EAT ANY OF THESE MEALS 2-3 HOURS BEFORE WORKOUT or ANY TIME SOON AFTER WORKOUT.
♥ ENJOY! ♥
#preandpostworkoutmeals #highproteinmeals #highproteinrecipes
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I’m Kat Aglipay, I create beauty and fitness videos that inspire and improve the lives of Pinays – including the topic of weight loss cause that’s where I struggled a lot during my younger years.
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