#low calorie cooking oil

[au-desertcart]

Unveiling the Secrets of Healthy Cooking Oils: A Gateway to Healthier Living

In the pursuit of a healthier lifestyle, the choice of cooking oil plays a pivotal role. Healthy cooking oil is not just a kitchen essential; it is a cornerstone for promoting overall well-being. This comprehensive guide dives into the world of healthy cooking oils, exploring the best choices for heart health, overall well-being, and even the healthiest oil for frying. Let's unravel the secrets that make cooking oils not just ingredients but partners in our journey to a healthier life.

Understanding Healthy Cooking Oils

1. What Makes an Oil Healthy?

Before delving into specific oils, it's crucial to understand the characteristics that make an oil healthy. A good healthy cooking oil is one that is low in saturated fats, high in unsaturated fats (monounsaturated and polyunsaturated), and rich in essential nutrients like omega-3 fatty acids.

2. The Role of Fatty Acids:

Monounsaturated Fats: These fats are heart-friendly and can be found in oils like olive oil, avocado oil, and peanut oil. They help in reducing bad cholesterol levels while maintaining the good ones.

Polyunsaturated Fats: Oils like sunflower oil, safflower oil, and soybean oil fall into this category. They are rich in omega-3 and omega-6 fatty acids, essential for brain health and overall well-being.

Saturated Fats: While some amount of saturated fats is necessary, it's essential to limit their intake. Coconut oil and palm oil are examples of oils with higher saturated fat content.

Best Cooking Oils for Heart Health

1. Olive Oil:

Heart-Healthy Monounsaturated Fats: Olive oil is renowned for its high monounsaturated fat content, particularly oleic acid. Regular consumption of olive oil has been linked to a reduced risk of heart disease.

Rich in Antioxidants: Extra virgin olive oil, in particular, is rich in antioxidants, which contribute to its heart-protective properties.

2. Avocado Oil:

Monounsaturated Fats and Potassium: Avocado oil is not only rich in heart-healthy monounsaturated fats but also contains potassium, a mineral essential for heart health.

Versatile for Cooking: With a high smoke point, avocado oil is suitable for various cooking methods, including sautéing and frying.

3. Canola Oil:

Low in Saturated Fats: Canola oil is low in saturated fats and is a good source of omega-3 fatty acids. It is known to contribute to reducing bad cholesterol levels.

Neutral Flavor: Canola oil has a mild flavor, making it versatile for different culinary applications.

Cooking Oils for Overall Health

1. Flaxseed Oil:

Omega-3 Powerhouse: Flaxseed oil is rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. It contributes to heart health and has anti-inflammatory properties.

Best Used in Salad Dressings: Due to its low smoke point, flaxseed oil is best used in salad dressings or drizzled over finished dishes.

2. Walnut Oil:

Heart-Healthy Omega-3s: Walnut oil is another excellent source of plant-based omega-3 fatty acids. Regular consumption may contribute to improved heart health.

Nutty Flavor Profile: With a rich, nutty flavor, walnut oil adds a distinctive taste to salads and cold dishes.

3. Grapeseed Oil:

Polyunsaturated Fats and Vitamin E: Grapeseed oil is high in polyunsaturated fats and contains vitamin E, an antioxidant that supports skin health.

Mild Flavor: With a mild flavor, grapeseed oil is suitable for salad dressings and light sautéing.

The Healthiest Oil for Frying

1. Coconut Oil:

Stable at High Temperatures: Coconut oil is a popular choice for frying due to its high smoke point and stability at high temperatures.

Saturated Fat Consideration: While suitable for frying, it's advisable to use coconut oil in moderation due to its higher saturated fat content.

2. Peanut Oil:

High Smoke Point: Peanut oil has a high smoke point, making it suitable for deep frying and other high-heat cooking methods.

Neutral Flavor: With a neutral flavor, peanut oil allows the natural taste of the food to shine through.

3. Sunflower Oil:

Versatile and Stable: Sunflower oil is versatile for frying and has a stable composition at high temperatures.

Low in Saturated Fats: Opt for high oleic sunflower oil, which is lower in saturated fats and higher in heart-healthy monounsaturated fats.

Low-Calorie Cooking Oil Options

1. Safflower Oil:

Low in Saturated Fats: Safflower oil is low in saturated fats and high in monounsaturated fats, making it a heart-healthy option.

Mild Flavor: Its mild flavor makes it suitable for various cooking applications.

2. Grapeseed Oil:

Low in Calories: Grapeseed oil is relatively low in calories, making it a suitable option for those looking to reduce calorie intake.

Light Texture: With a light texture, grapeseed oil is ideal for salad dressings and light cooking.

3. Olive Oil:

Moderation is Key: While olive oil is nutrient-rich, it's important to use it in moderation for those watching calorie intake.

Rich Flavor: Extra virgin olive oil adds a rich flavor to dishes without excessive calories.

Making Informed Choices for Healthier Living

1. Moderation and Variety:

Balancing Different Oils: Rather than relying solely on one type of oil, incorporating a variety of oils in your diet ensures a balance of different nutrients.

Mindful Consumption: Moderation is key, even with healthy oils. Being mindful of portion sizes helps maintain a balanced diet.

2. Storage and Freshness:

Protecting Oils from Light and Heat: To preserve the quality of cooking oils, store them in cool, dark places away from direct light and heat.

Checking Expiry Dates: Pay attention to the expiration dates to ensure you are using fresh oils with optimal nutritional value.

3. Seeking Professional Advice:

Consulting Nutritionists or Dietitians: For personalized dietary advice, especially for individuals with specific health conditions, consulting nutritionists or dietitians is recommended.

Understanding Dietary Needs: Dietary needs vary, and professional guidance can help tailor oil choices to individual health goals and requirements.

Where to Find Healthy Cooking Oils Online

1. Online Grocery Stores:

Wide Selection: Online grocery stores offer a wide selection of healthy cooking oils, allowing you to explore different options and make informed choices.

2. Specialty Health Food Stores:

Diverse Range of Healthy Oils: Specialty health food stores often carry a diverse range of healthy cooking oils, including less common varieties.

3. E-Commerce Platforms:

Global Access: E-commerce platforms, such as Desertcart, provide global access to a variety of healthy cooking oils. This allows consumers to explore options beyond their local availability.

Conclusion

The journey to healthier living begins in the heart of your kitchen, with the careful selection of cooking oils that align with your well-being goals. From the heart-healthy choices like olive oil and avocado oil to the healthiest oil for frying, such as coconut oil, making informed decisions empowers you to create meals that nourish both the body and soul.

As the world of nutrition evolves, so does our understanding of the role of healthy cooking oils in maintaining optimal health. Embrace variety, choose wisely, and savor the delicious benefits of incorporating healthy cooking oils into your culinary repertoire. Your journey to healthier living starts with each mindful choice you make in the kitchen, turning each meal into a step towards a vibrant and well-nourished life.

[cat-eye-nebula]

High Carb Low Fat recipes - High fibre and low-calorie-density. Cooked without oil.

• Crispy lentil taquitos & guacamole or vegan cheese sauce (lentils can be replaced with a cooked meat alternative)

• Easy Rainbow Veggie Sushi

• Asian Veggie & Noodle bowl

• Vegan Nacho Cheese Sauce (prepare with oil-free baked fries, tomato sauce/ketchup, diced tomatoes, green onion, parsley)

Video: Calorie Density Explained (10 minutes) │Several charts on Calorie Density

[starb0n3]

TEEN IN A TIM BURTON MOVIE DIET 🦴🌫️

(inspired by @honeysugarfree)

.˚⊹.🎃₊˚𖦹⋆

You wake up with one thing on your mind: going out for a walk in the woods. But you can’t. You’re a teenager who has school, and your parents would kill you if you skipped school.

It’s too early to eat anything. Pass the time playing with your cat or simply reading by the window as the sun rises.

School is so boring when all you’re craving is a nice cup of warm soup or hot chocolate prepared by your mum. Whatever, you’ll suffer in silence and snack on whatever fruits you threw into your bag this morning.✧˖°.☾

For lunch, you’ll have leftovers from yesterday. roasted/baked/boiled veggies accompanied by rice or wheat. you don’t eat it all; it’s cold, and not that nice at all… Maybe your parents packed you a sandwich instead? make sure you don’t eat the crusts, though. they’re the worst part.

If you’re lucky, you might’ve even added one of your bakes as dessert (low cal pastry/cookie), or a small yoghurt. if you didn’t, don’t fret. your parent didn’t forget to include a fruit or veggie for health.

(¬ ´ཀ` )¬

Back home at last — not before you went on a small walk, though. your parents were worried about where you’d gone off too again, and you’re greeted by a warm broth/soup, or some more baked veggies.

you don’t finish your plate unless your walk was very tiring. you’re too eager to finish that book you started!

Once in a while, you might be allowed a piece of cake or some hot chocolate. not everyday, though. that would be bad for your teeth!

End the day with a cup of tea, reading under a warm blanket with a piece of your favourite chocolate or sweet. 🍂☕️🐈‍⬛

MEAL IDEAS I LOVE:

Chickpeas in tomato sauce with rice

Whole bread sandwich without the crust: tomato, cheese and cucumber (ham if you want, i’m vegetarian c:)

Ratatouille or Shakshuka with wheat/bulgur

Apple sauce cookies (i can share a good recipe if you want)

Pasta/zucchini gratin

Lasagna (spinach or veggies with tomato sauce - or mince, once again, i’m vegetarian)

potatoes (sweet is even better) with broccoli

Mushrooms with bread

Tomato salad (vinegar, herbs, olive oil)

Lentil/corn cakes with cream cheese

Pumpkin pie

Vegetable broth (or chicken) with vegetable dices

Potato soup

Tomato orzo soup

Mashed potatoes with lentils

Lentil soup

Beetroot (it’s so good even on it own)

REMEMBER!

You always prefer ‘halloween’ themed pastries — involving apples, pumpkin, carrots…

Eating isn’t a bother, you’re just a slow eater. don’t hesitate to share your love for sweets, while keeping consummation low.

You get tired of veggies so much! never finish a meal you don’t like.

Your favourite candy is liquorice, and most halloween themed ones like acorn or hard candy

Keep the chocolate low. it’s too heavy and nauseating!

If you must, have a piece of nutella/peanut butter and jelly toast, oats, or milk with fruits in the morning. i promise it’s much better than those ‘healthy’ alternatives (makes you satisfies and low calorie if you only have one)

No crisps — they’re too oily and dirty your books. Pop corn is so much better (and lower in cols) — caramel or pumpkin spice is a staple!

Cinnamon on apples… the best treat!

If you ever eat out with family, eat only a third of the meal and get the rest to pack. it’s so good you want to make it last!!

Bake and cook as much as you can! This will make your parents understand what you like, and not push to make you eat those gross overly fat foods.

Try to stay under 1,000 kcals, but don’t count calories obsessively. keep portions small and always leave a third of your plate.

Have fun!

(i’ll make a moodboard with meals etc, i hope you enjoy!)

[sugary-sheep]

tired of anorexic tgirl shit, fat girl fall is coming up and you WILL be eating whether you like it or not. my mission to every trans girl is to gain (at LEAST) 5 pounds before the end of the year. if you can afford to eat three square meals a day, you'd better act like it. high calorie food is your friend!! i love you meat i love you cheese i love you avocado i love you sugar i love you oil. mood too low to make food? eat ice cream!! or cold meat and cheese sandwiches!! cold sandwich texture bad? try the cold cuts on their own!! get peanuts if you like them, they're tasty and good for you and high in protein and fat!! pretzels!! toast!! have cereal for dinner!! spam is really tasty if you crisp it up in a pan!! pickles!! canned beans!! frozen salmon is really easy to cook in a pan (make sure to get out the pin bones). eat it over rice (it can be microwave rice) with storebought teriyaki sauce and you've got a banger fucking meal. cut up some green onion into the bowl with kitchen scissors and you've got vegetables in the meal too!! I've gained 18 pounds since the start of the year and I've never been happier with my body. skeletal twig tgirl season is OVER. it is time to feed yourselves.

[iwillreachmydream]

Ana’s list of FORBIDDEN FOODS (&why)

- cookies & biscuit (once u start eating them, u can’t stop)

- any kind of spread, e.g nutella, jam, honey, butter, peanut butter… (SUPER high calorie, filled with addictive sugars)

- white bread (again, addictive and fattening, if u need energy grab a protein bar or zero energy drink)

- cheese (the calories, the fat content, the SALT)

- full fat yogurt (full fat, repeat with me, f u l l FAT)

- milk (drink almond milk u cow, it tastes better)

- chocolate (again, grab a protein bar if u need an energy boost)

- nuts (way too many calories for something that barely tastes good)

- pasta (so easy to eat like 800 calories in between the portions, oil, sauce, cheese…)

- dried fruit (eat normal, hydrated fruit???)

- sugary gum and candy (chew on zero cal gum and eat sugar-free lollipops instead)

- pizza (a single slice has minimum 200 cal. that’s an f ing meal girl)

- chips, nachos, crisps… (again, so easy to overeat and not be anywhere near full. oh and the SALT)

- liquid calories, e.g smoothies, juice, sodas, cocktails, starbucks coffee… (you literally have all versions of sodas with zero calories, i don’t even know why you would drink regular coke tbh)

- oil. O I L S. olive oil, coconut oil, avocado oil…(you know how many calories those have??? cook with a non stick pan or add water, idc, just don’t use oil)

- fried sh i t (i call it that way cause once something has been contaminated by that calorie consuming frying pan it just stops being food and becomes garbage. and your mouth is NOT a garbage can)

- ice cream (use protein alternatives, like halo top, or low call ones like popsicles)

- salad dressing. or any type of dressing. (if it’s a good salad you can enjoy it by seasoning it with salt, pepper, oregano… idc just stay away from that calorie, sugar filled scheme)

[beautyandlifestyleblog86]

Mediterranean Grilled Chicken Skewers

Ingredients:

* 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes

* 1 red onion, cut into 1-inch chunks

* 1 bell pepper, cut into 1-inch chunks

* 1/4 cup olive oil

* 2 tablespoons lemon juice

* 1 teaspoon dried oregano

* 1/2 teaspoon garlic powder

* Salt and pepper to taste

* Wooden skewers

Instructions:

* In a large bowl, combine the chicken, red onion, bell pepper, olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Toss to coat and marinate for at least 30 minutes, or up to overnight.

* Thread the marinated chicken, red onion, and bell pepper onto wooden skewers.

* Preheat your grill to medium-high heat. Grill the skewers for 8-10 minutes per side, or until the chicken is cooked through.

*Serve the grilled chicken skewers with your favorite sides, such as couscous or grilled vegetables.

Why this recipe is great for weight management:

* Lean protein: Chicken is a great source of lean protein, which helps you feel full and satisfied.

* Healthy fats: The olive oil provides healthy fats, which are essential for overall health.

* Vitamins and minerals: The red onion and bell pepper are packed with vitamins and minerals.

* Low in calories: This recipe is relatively low in calories, making it a great option for weight management.

Enjoy this flavorful and healthy meal!

[foodshowxyz]

Classic Clam Chowder with Seasoned Shrimp Topping

Ingredients 🦐 For the Seasoned Shrimp:

200g (1/2 lb) shrimp, peeled and deveined

1 tsp paprika

1/2 tsp garlic powder

Salt and pepper, to taste

1 tbsp olive oil

🍲 For the Clam Chowder:

2 cans (6.5 oz each) chopped clams, juice reserved

3 cups fish or vegetable stock

200g (1/2 lb) potatoes, diced

1 onion, finely chopped

2 celery stalks, chopped

2 garlic cloves, minced

1 cup heavy cream

3 tbsp all-purpose flour

4 tbsp butter

Salt and pepper, to taste

Fresh parsley, for garnish

Preparation Time & Cook time Prep Time: 20 minutes Cook Time: 35 minutes Total Time: 55 minutes

Estimated Calories and serving portion Calories: ~350 per serving (serves 4)

Instructions

Season the shrimp with paprika, garlic powder, salt, and pepper. In a skillet, heat olive oil over medium heat and cook shrimp until pink, about 2 minutes per side. Set aside.

In a large pot, melt butter over medium heat. Add onion, celery, and garlic. Cook until softened, about 5 minutes.

Stir in flour and cook for 1 minute. Gradually add the stock and clam juice, stirring constantly.

Add diced potatoes, bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes, or until potatoes are tender.

Add clams and cream. Cook for another 5 minutes. Season with salt and pepper.

Serve the chowder in bowls, topped with seasoned shrimp and garnished with fresh parsley.

[overwhelmed-overweight]

Plant-Based Benefits and Tips!

A couple of lovely people asked for some elaboration on plant-based eating! I studied nutrition & dietetics in college before I dropped out so I'm not a professional in nutrition but I do have a broad understanding of the biochemistry behind what we eat.

This is kind of a long post, so continue under the cut!

Starting with the basics!

I aim for a more whole foods plant-based diet, which is essentially a low-fat diet that focuses on removing all animal products, limiting processed food, and minimizing oils.

Looking at micronutrients, both protein and carbs have about 4 calories per gram, but oil has 9 calories per gram. Low-fat diets are often easier to manage calories on, as you can fill up on a higher volume of protein and carbs (specifically fiber) to reach satiety, whereas processed/high-fat foods are higher in calories per serving, meaning you get less volume.

You DO need fat in your diet, but it's preferable to reach for nuts, seeds, avocados, etc. instead of oil, which is comparatively nutritionally void.

FIBER IS YOUR BESTIE. Fruits, vegetables, and whole grains are low in calories meaning you can eat more of them, reaching satiety faster than you would with something processed. Fiber makes your digestive system happy. Be sure to incorporate more plants into your diet gradually so your digestive system can adjust.

Let's talk about animal products...

They are inflammatory by nature. If it comes from an animal, particularly red meat and ESPECIALLY processed meat, it will cause stomach issues in most people.

Fun fact, we are biologically closer to herbivores than carnivores. Our digestive tracts are much longer and our stomachs are less acidic than a carnivore's, meaning we are designed to most efficiently digest plant matter. Carnivores, on the other hand, have short digestive tracts and significantly more acidic stomachs for breaking down flesh and bone. This is why many people experience gastrointestinal discomfort when consuming meat. This leads to bloating, gas, and constipation. We are omnivores because we CAN consume animal products for survival, but it is nowhere near optimal.

Dairy is highly inflammatory and is directly linked to hormonal cancers (breast, prostate, etc.) It is also high in saturated fat, which is inflammatory. When we are born, we have the "gene" necessary to process breastmilk, but for many people, as we age, this "gene" gets switched off. Past infancy, we don't need milk (or other dairy products) because we can get our nutrients from other food sources. Black and Asian individuals have the highest rates of lactose intolerance. Not to mention, dairy is full of foreign bacteria, especially from factory farms, which causes an immune response in the body, leading to further inflammation.

Eggs are saturated fat and cholesterol bombs. They're high in protein, sure, but you can get protein and a wide variety of other nutrients from things like tofu.

To summarize, animal products are high in fat, high in cholesterol, high in calories, and cause inflammation, bloating, gas, and of course, constipation. Eating whole foods like vegetables, fruits, whole grains, beans/legumes, tofu, nuts, and seeds will boost your fiber intake, fill you with antioxidants, foster healthy gut bacteria, and reduce gastrointestinal issues.

Make sure you add more plants to your diet GRADUALLY. If you immediately go full force into eating plant-based, your stomach will experience distress due to the sudden increase in fiber, creating gas and bloating. But this will subside, and you'll feel better overall!

I highly recommend listening to seminars on YouTube by Dr. Neal Barnard, Dr. Michael Greger, Dr. Will Bulsiewicz, and Linda Davis RD to learn more in depth about what I've talked about.

Extra tips:

An air fryer is going to change your life when it comes to cooking without oil and making stuff taste good and have a better texture! I use mine multiple times a day.

TOFU!!! I'm a soy addicts, and tofu is my favorite source of protein. There's so many ways to prepare it, too!

Berries are so nutrient dense and delicious-- nature's candy!

There's honestly nothing wrong with protein powder even though it's processed. Just be sure to opt for vegan protein powder so you aren't loading your body with whey.

Stevia is a godlike sweetener, imo.

Eat a wide variety of different plants to diversify your gut microbiome and to get a variety of vitamins and minerals!

Take care of yourselves :') 💚🌿 I may add to this post as more things pop in my head!

When I tell you it's so goddamn easy to do dishes when you don't cook with oil 😭

Don't drink alcohol... this is the most hypocritical thing I can say lmao but it will wreak havoc on your gut microbiome

[4narecipes]

Banana Waffles (4-5 Servings) -

Ingredients -

1/2 cup - all-purpose flour (227)

1 1/2 tsp - baking powder (3.5)

1 pinch - salt (0)

1 pinch - ground cinnamon (0.5)

1 pinch - nutmeg (1)

1/2 cup - semi-skimmed milk (61)

1 small - egg white (13)

1 medium - banana (105)

spray oil (low cal)

calories in brackets

total calories - 411

calories per serving - 90 (approx.)

Instructions -

Mash your banana, then add the egg and milk and mix thoroughly.

Sift in another bowl all your dry ingredients.

Then slowly add the dry ingredients into the wet ingredients.

You're done!! Cook it like a normal waffle but for a little longer.

notes - (I like adding a teaspoon or half a teaspoon of sifted powdered sugar to mine as they're already sweet but only like fruit-sweet. It's 10cals per teaspoon of powdered sugar x)

[smokenskinny]

@thinnem2 @mynameisb3llahadid

Hey guys! I'm sorry for disappearing the past days... But I've made a small compilate of my favorite vegan high protein/low calorie meals. The instructions on how to make each dish are listed below the cut:

Disclaimer: all kinds of beans must be soaked in water for 8-12 hours before they're cooked. Throw out the water afterwards, as it contains toxins that make digestion harder.

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

1- Tofu muffins

Herbs and spices I use: oregano, basil, chives, turmeric and chili powder

Preheat oven to 180°C or 356°F.

Add the chopped onions and a pinch of salt to a sauce pan and sauté them in a little bit of water until golden. Then, add the chopped garlic and let it cook for another minute. Finally, add the grated carrots and zucchini to the pan and sauté them for 2 minutes.

Process the firm tofu, water, chickpea flour, nutritional yeast, salt, herbs and spices in a food processor until smooth.

Incorporate the sauteed veggies and chopped tomatoes into the mixture (I save some tomatoes and herbs to use as toppings). Transfer the batter to a non-stick muffin pan and bake it for 25-35 minutes.

-> Let them cool down for at least 10 min before eating.

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

2- Kafta

Herbs & spices I use: smoked paprika, garlic powder, Aleppo pepper and parsley

Preheat oven to 200°C or 392°F.

Boil some water, remove from heat and add the TVP with a tbsp of vinegar to the pan. Let it soak for 10 minutes, then rinse and squeeze to remove all excess water.

Add the chopped onions and a pinch of salt to a pan and sauté them with a sprinkle of water until golden. Then, add the chopped garlic and let it cook for another minute. Combine the lentils, TVP, more salt and smoked paprika to the mixture and cook for 5 minutes.

Add the mixture to a food processor with the chickpea flour and all the other herbs and spices, process until combined.

Roll mixture into sausages and stick a skewer to them. If you want to, spray some olive oil into a baking pan before adding them to make a crust. Bake or air fry for 20 minutes, then flip and bake for another 15 minutes.

-> Serve with freshly squeezed lime juice or tzatziki sauce.

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

3- Egless Omelette

Herbs & spices I use: basil, turmeric, garlic powder and black pepper

Add the silken tofu, chickpea flour, almond milk, nutritional yeast, salt and spices to a blender and blend until smooth.

Add the chopped onions and a pinch of salt to a non-stick pan and sauté them with a sprinkle of water until golden.

Add the tofu batter to the pan along with chopped tomatoes and some basil. Cook it on medium low heat for about five minutes or until it thickens up.

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

4- Green Pea Croquettes & Tzatziki sauce

Herbs & spices I use: chives, parsley, cilantro, smoked paprika and chili powder

Preheat oven to 200°C or 392°F.

Add all of the ingredients to a food processor and process until thoroughly combined. Mold them into whichever shape you'd like (the thinner, the crunchier/the thicker, the softer). Bake or airfry in a non-stick baking pan for 30-40 minutes.

For the sauce, sprinkle some salt on the grated cucumbers and let it sit for 3 minutes while you chop the garlic and herbs. Then, squeeze the cucumbers to remove excess water, combine with all of the other ingredients and mix with a spoon.

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

5- Creamy Lentil Soup

Herbs & spices I use: rosemary, sage, cumin, turmeric and cayenne pepper

Add chopped onions and a pinch of salt to a pan and sauté them with a sprinkle of water until golden. Then, add the chopped garlic and let it cook for another minute. Finally, add the tomato paste, vegetable broth, almond milk, lentils and chopped pumpkin. Let it cook for about 8 minutes or until the lentils are soft.

Blend the chickpeas with the herbs, spices and some water until they turn into a creamy sauce. Add it to the lentil soup and mix well until it thickens.

-> Optional: Serve with freshly squeezed lime juice.

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

6- Zucchini Roll-ups

Herbs & spices I use: basil, oregano, black pepper

Add the chopped leek and a pinch of salt to a pan and sauté them with 1 tsp of olive oil until golden. Then, add the chopped garlic and let it cook for another minute.

Slice the zucchinis thinly using a mandoline, then sprinkle with salt to shrink and soften.

Process the tofu, sauteed onions and garlic, 1 tsp olive oil, lemon juice, nutritional yeast, salt and spices in a food processor to make vegan ricotta.

Pour half of the tomato sauce into the bottom of a baking dish and wipe the excess salt off of the zucchini slices.

Spread vegan ricotta on each zucchini strip, then roll it up and place in the baking dish. Cover with the remaining tomato sauce half and bake for about 20-35 minutes or until bubbly.

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

7- Cookies

Cover the dates in water after removing their pits and let them soak for at least 4 hours.

Preheat the oven to 180°C or 356°F.

Process the other ingredients, except for the baking powder, in a food processor until thoroughly combined. Finally, slowly incorporate the baking powder to the mixture.

Divide batter into large cookies and bake on a non-stick baking pan for 20-30 minutes. Open the oven at 10 minutes and flip cookies.

-> Let them cool for at least 15 min before eating.

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

8- Energy Brownie Bites

Stir all ingredients together in a large mixing bowl until thoroughly combined. Cover the mixing bowl and let it chill in the refrigerator for 1-2 hours until they are firm enough.

Roll mixture into balls or any shape you'd like. You could also use an ice cube silicone tray to make sure they are all the same size.

[flowerandblood]

My Best Friend (13)

[modern! club owner • Aemond x fem!reader]    

[warnings: kissing, fluff, swearing, mention of illnes]

[description: Aemond has his own club and often does business at the home of one of his business associates. There he often meets his younger sister, with whom he develops a deeper relationship through shared secrets. This is slow burn love story.]

* English is not my first language. Please, do not repost. Enjoy! *

Previous and next chapters: Masterlist        

_____

Aemond started preparing breakfast while Y/N was showering. Before running, he had thrown her dress in for a quick wash as promised. She was now drying on the balcony in the hot summer sun. They both realized she didn't have any clothes with her, so he gave her one of his T-shirts for the time being. He let her choose which one she wanted and she chose the one with the big "Deep Purple" logo on it. 

The butter in the frying pan was heating up and he was standing by, chopping the vegetables finely for the omelette he planned to make, deep in thought. After telling her about the dream, he felt relieved, though he still felt shame and anxiety. He wondered if he would always have such a broken, wounded mind.

He was snapped out of his thoughts by the sound of the door opening. Y/N left, placing the towel on the chair to dry. His T-shirt was way too big for her, reaching down to her mid-thighs. The sight of her in his clothes tickled his ego pleasantly and his desire to own her, which he was so ashamed of at the same time. She walked over to him smiling, her hair still damp, though you could see she'd been blow-drying it.

"Can I help?" She asked briskly, full of energy. The corner of his mouth curved into a lazy smile.

"Slice the pepper finely." He said calmly, moving a second board and a knife towards her. "Just watch your fingers."

"I can cut." She said impatiently, and got to work. They worked in silence for a while, a nice breeze of fresh summer air flowing into the kitchen through the half-open window.

When they were done, Aemond broke a few eggs, seasoned them, and added the rest of the toppings he chose. Y/N watched him sideways, surprised at how confident he was at cooking and that he obviously knew exactly what he was doing.

"Do you often make omelettes like this?" She asked curiously, leaning her side against the cupboard next to him.

"Very often. It's a nutritious breakfast, high in protein and low in calories." He replied calmly without looking at her, focused on his task. He flipped the whole thing over to the other side in one motion to let it be cut down by the raw side. It only took a minute and the dish was ready.

Aemond suggested that they could eat in the living room and watch something in the meantime. He set the plates on the coffee table while Y/N flicked through the movie database with the remote. Suddenly she jumped in excitement.

"Did you watch [Loving Vincent]?" She asked, her eyes sparkling. He had no idea what she was talking about. “This is an animation made of oil paintings painted by hundreds of artists, referring to the works of Vincent van Gogh, telling about his life. It looks amazing. If you don't like it, we can switch to something else."

Aemond thought it sounded very interesting. He had never seen a stop-motion film made of paintings alone. He wanted to see it just for the impression of what it looks like.

Y/N sat cross-legged on the couch, grabbing a piece of omelette that he had cut into triangles earlier. He was amazed at how quickly she adapted to new place. Thanks to her behavior, he himself felt as if she had been in his apartment more than once. They started watching.

From the very first minutes film made a huge impression on him. The music was wonderful and thoughtful, the image and characters moved in a bizarre and abstract way, as if the portraits and landscapes really came to life. Y/N watched his reaction, but saw that he was hooked. 

Once she'd had fill her stomach, she took one of the small pillows, placed it against his hip, and laid her head on it, getting comfortable and drawing her knees up slightly. Aemond involuntarily placed his hand on her back, stroking it steadily with his thumb, watching with interest.

He was surprised, but the story really drew him in. His drama, his cut off ear, and suffering somewhat matched his experience, but he was also delighted with how it was portrayed. The final scene made his chest tighten. He thought it was really good animation and was glad to see it.

"Did you like it? Was it too boring?” She asked, looking at him, her head still lying on a pillow.

He smiled slightly under his breath. "I liked it very much."

She cuddled up to him happily, knowing he wouldn't ever lie to please her. That's why she liked him so much. Few people, except maybe her brother and Marisa, were as direct and painfully honest with her as he was. She'd rather he didn't express his feelings to her than say something and then try to extricate himself from it by saying it wasn't that.

Aemond embraced her contentedly, took her by her arms, and set her on his lap. He didn't dare rub against her though, remembering that she was still feeling uncomfortable from their intense night. He stroked her buttocks steadily, looking her up and down.

"You look good in my Tshirt." He said and slapped her butt loudly. She jumped, squealing. "You should wear them more often."

She blushed at those words and smiled, leaning over him, resting her forehead against his. They stared at each other for a moment in silence, their eyes warm and lustful. She stroked his cheek gently, and he closed his eye, wanting to focus on her touch.

"You know you have to take me to class soon?" She asked quietly, a hint of regret in her tone. Aemond sighed.

"I know."

***

Luckily, the hot summer air made her dress dry in time. Aemond wasn't sure if this dress was a good college outfit, but Y/N said it was classy enough to wear, and she'd worn it more than once. He agreed with her, though he couldn't take his eyes off her thighs and was sure he wasn't the only one with this problem. They got into the car, talking lightly about the film and artists in general. 

Aemond was pleased to find that he really enjoyed debating with her. Even before they started sleeping together, when he came to Klaus' house, they would exchange thoughts on various topics. They were usually short exchanges, but it didn't escape his notice that she was very open minded and willing to listen to others and ask the right questions. He thought then that despite what Kate had told him in his dream, sex wasn't the only thing he wanted from her.

They arrived in front of her university on time. She unbuckled her seatbelt and looked at him smiling.

"Klaus will pick you up?" He asked, wanting to make sure he understood correctly.

"Probably him or Marcus." She said lightly, shrugging. She was checking to make sure she had everything in her bag, so she didn't notice the smirk on his face, which disappeared after a second. When she felt she was ready, she looked at him with satisfaction.

“Thank you very much for everything. I had a great time today.” She said with a wide smile, sincerity in her voice. To his surprise, she really was happy, despite what had happened in the night. He gently stroked her thigh with his hand.

"Me too." He said, looking at her gently. They both looked at each other awkwardly for a moment, debating whether to kiss or not. After a moment's thought, they leaned in at the same time and kissed passionately, their lips warm and moist. They looked at each other contentedly. 

Y/N got out of the car, giving him another quick glance from behind her. His heart was pounding, and he felt a pleasant warmth in his belly. He felt calm. After a while he felt his phone vibrate. He took it out quickly, thinking it was Y/N who might have forgotten something, but saw it was a message from an unknown number. He felt like a stone had settled in his throat as he read the message.

"She looks so good in that black dress. Does she fuck well?”

Aemond squeezed his eyes and mouth shut, his jaw clenched painfully.

"You son of a bitch." He said to himself.

***

Y/N finished class as planned. She left the main entrance, talking with her classmate, they were laughing at something genuinely. Y/N from a distance saw Marcus standing by the car, talking on the phone. Seeing her walking towards him, he waved his hand. Y/N said goodbye to her friend and headed towards him.

"We drive?" He asked with a smile and Y/N nodded. They headed towards her house, the radio playing in the background. Y/N stared out the window, it was a beautiful sunny afternoon.

"I see you're in a good mood." He said amused, looking at her expectantly. Y/N blushed and looked pleadingly at him.

"Though you don't torment me." She said helplessly. Marcus laughed heartily at those words, radiating the warmth she always liked about him. At least with her and Klaus, that's how he was. He was ruthless in the courtroom, and she knew he could be ruthless outside of it as well. Nevertheless, for as long as she could remember, she could always count on him. 

When she was afraid to tell her father or Klaus about something, she always went to him with her problem. And he was able to listen to her, advise her and, above all, he did not share what she said with others. After a moment, she pursed her lips as she looked at him. She wondered if she should ask the question.

"How is Laura?" She asked quietly, drawing in a breath, glancing at him out of the corner of her eye. She saw that he was still smiling, but his eyes had turned cold. He was silent for a moment. They were just pulling into the driveway. He turned off the engine and looked at her.

“The doctors said she is already a vegetable. Her parents say they want her to go away in peace so that she doesn't suffer anymore. That if I love her, I should end her suffering and let them disconnect her from the life support." He said, and the fact that he smiled as he said it made her eyes well up with tears. “But I can't. I've always been selfish."

Her lips trembled, a tear rolled down her cheek as she took his hand.

"Marcus, I'm so sorry." It was all she could manage in a trembling voice. After Laura's car accident, everyone at first hoped she would make it out. However, it turned out that her injuries were more serious than originally thought. 

Marcus was looking at her and she could see that although his expression didn't show it, his eyes were empty. He wasn’t her husband, by the law her parents could do whatever they wanted. He laughed.

“You get involved too easily in other people's problems. But that's what makes you so easy to love." He said and kissed her hand warmly. There was no lust in his eyes. He was like her guardian. His good deeds for her made it easier for him to sleep after all the bad things he did at his job. 

She knew it had always been like this. He wanted so much to help her now, because no one could help Laura anymore. Her face was twitching, tears were dripping from her eyes. Laura was the only woman in his life that he truly loved.

They both unbuckled their seatbelts and Y/N got out of the car with her legs shaking.

"Oh, what a welcoming committee." Marcus said. Y/N looked up and saw that Klaus and Aemond were waiting on the porch. Aemond was smoking a cigarette, his eyes cool and cold. Her heart skipped a beat, figuring he'd seen their conversation in the car and she flushed red. Marcus didn't care though, and extended his hand to him in greeting. Aemond didn't shake her. Marcus laughed.

"Come on. It's not what you think." He said, taking out a cigarette and a lighter from his jacket, he also lit it. Klaus just rolled his eyes, impatient. Y/N was standing next to Marcus, all pale, looking at Aemond pleadingly, but he wasn't looking at her, he was looking at Marcus.

Marcus inhaled like he had all the time in the world and blew the smoke out his nose. After a moment he spoke.

“I was talking to Y/N about my beloved woman who will probably be taken off life support by her parents, because her brain is already dead. Maybe you have some advice for me?" He asked, taking another drag, saying the words so lightly that Aemond thought for a moment that he was making fun of him. 

Y/N sobbed loudly, saying only "Marcus...Please..." and grabbing his arm, but he didn't care anymore. 

After a while Aemond realized he wasn't joking. He turned scarlet. 

There was a terrible, awkward silence. Y/N sobbed loudly as Marcus wrapped one arm around her, looking the other way.

"Dont cry." He said lightly, exhaling smoke. "It's just life."

The four of them stood in silence. Y/N calmed down after a while. She looked at Aemond with eyes red from crying. He looked at her apologetically and dropped his gaze. He wanted to explain why he had come, but he was too embarrassed by his behavior to say anything. Klaus, seeing the situation, took pity on him, sighing heavily.

"Albert knows about you and Aemond."

___

If you want to be tagged, just leave a comment. ~

@chainsawsangel  @yentroucnagol @cardi-bre91 @melsunshine @bellaisasleep @candypurplebutterfly @malfoytargaryen @serrhaewin @svtansdaddyx  @iiamthehybrid​

____

I recommend everyone to see Loving Vincent, it's a great animation!

[dreamy-love222]

I made a really good soup so I thought I should share the recipe

121g of red lentils

314 grams of broccoli.

Let them cook without oil on low heat and when the broccoli starts to defrost cover it all with water

Put your favourite seasonings and a teaspoon of salt and half a teaspoon of black pepper

Blend and then wait for it to cool down a bit

Then add 2 egg yolks for it to be creamy.

That’s all I hope you enjoy! It’s high in protein, full of vitamins, minerals and antioxidants and it has healthy fats from the egg yolk.

Enjoy and if you try it let me know how it turned out!

I had the egg white on the side because I hate wasting food (ironic for someone who binge purges/ but lately purges but doesn’t binge)

The broccoli 103 calories

Lentils 121g here 385 cals

Egg yolks 55*2 =110 cals

You get 3 bowls of soup from this recipe and it’s super filling and high in fiber and protein.

598/3= 199,4 calories per bowl

It has +30 g of protein so… about 11g per bowl. And if you want it to be vegan add avocado oil for the creaminess one tablespoon is enough but I am not sure how the cals would turn out so calculate that yourself🩷🩷🩷

If you decide to eat the egg whites you get even more protein!

[thinkthin200]

Are you someone who knows Ana quite intimately? Do you and Ana struggle to find something to eat that is low calorie and not fattening? Do you just want something tasty you can enjoy a few bites of before putting it away again? Do you need a safe meal you can have in front of others?

Well, this might be the blog for you.

Hi, I'm Anabelle and I love to cook, but I don't love to eat. I'm getting the recipes you need to make sure the people in your life don't notice how close you and Ana are right now. Sometimes your family is going to force you to eat, but here's the thing, if YOU say "I can eat, but I really want this specific thing..." they'll be so glad you're eating they won't bat an eyelash at your low calorie meal.

Please note that these meals are low in calories and are easily halved if you feel it's too much food at once. I'll explain at the end how the best ways to lessen the fat content and calories. These recipes all have salt to help maintain your water balance for all that water you drink, proteins to help maintain muscle instead of it going with the fat, and sugars to help maintain your blood sugar so that you don't pass out when fasting or on your low calorie days.

Also, this is obviously portioned for people with ana. Increase the portions if cooking for others. You can message me and I'll help you portion it out.

Alright. Let's get started.

Meal 1: shrimp and egg patty

You need

1/4 cup of chicken broth

1/4 tbsp of soy sauce

1/4 tbsp of oyster sauce(optional)

1/16 cup of cold water

2 ounces of uncooked shrimp, deveined and shelled

1/8 cup of bean sprouts

I/2 green onion

2 large egg whites

Boil your broth, oyster sauce if you choose it, and soy sauce. Add cold water.you can add 1/2 tbsp of corn starch if you want the mixture to thicken and be a sauce for the eggs but you can just use it as a light flavoring without the corn starch.

In another pan, heat 1/2 tbsp of olive oil and then cladding your shrimp, onion, bean sprouts.

Whisk eggs in a bowl with 1/2 tsp of soy sauce. Add into your shrimp mixture until eggs and scrambled around.

Top with green onions, and serve with a bit of the broth mixture you made earlier for a topic sauce. If you didnt add corn starch I suggest dropping a spoon full over your eggs for flavor.

Now two eggs is a whole lot for us folks with ana. Cut your meal in half and you'll be in less than 100 calories. One egg mixture with a tbsp of sauce should run you about 90-100 calories. You can even save the rest for another day! Leftovers in your fridge makes it look like you're trying to eat more so your family will be excited. And if you're like me, you know you won't eat leftovers anyway, so you can ditch it after a day or two and claim you ate it.

If you eat it all, there isn't a huge reason to panic either because two patties with 1/4 cup of your starched up sauce is only 150 calories, and that's IF you use a full 1/4 cup. For all purposes, 1 tbsp is enough. You're not gunna be licking your plate.

Anyway, I hope you like this recipe and I hope it helps some of yall out. I have collected alot of recipes over the last year that are very low calorie, easily accessible, and delicious. Just because I'm not eating 2000 calories a day like a fat ass doesn't mean I can't have something tasty at least once a day(especially to please the family so they think I'm eating right.)

Let me know if you try it and if you like it. If you have any recipe requests let me know! If you have a favorite safe food that you want to spice up without sacrificing that beautiful thin figure.

I'll continue to post meals that I'm using!

[takami-takami]

Trigger warning: restrictive eating (medical), calorie numbers, weight, emeto. LONG SRY

I will say though. Now that it's gastroparesis awareness month! My story with gastroparesis.

Today, I ate a meal with my family. I ate rice, chicken without oil, and baked empanadas with ground chicken in them. And even though my mom had to cook me a separate plate that wasn't deep fried like everyone else's, I feel so at peace.

Today when I was at the doctor's office getting a physical form signed for school, my doctor turned to me and smiled and said, "I'm not telling them about your gastroparesis for stomach issues. You know where you are. Stable!" And I genuinely lit up and nodded.

There was a good period of my life where I was only eating 600-800 calories a day. I slept propped up to aid motility, I woke up every morning with pain and would wake up in the middle of the night. I had shakes and tremors when I took my medicine. I was tired, cold, underweight. I developed agoraphobia because I was so terrified of getting sick outside and not having my room to go run and hide in.

I had anxiety attacks about my food getting contaminated, and I yelled at people who touched or moved my food like a starved animal. Like, I genuinely felt like one.

I remember when I found the first nutrition shake I could keep down. After drinking one per day, I noticed I didn't drag my feet down the steps anymore. I actually did a little skip. And I felt so much joy and told everybody I knew, I can skip again! I could dance to music for a short amount of time again!

I remember how devastated and scared I was when Orgain changed the recipe to appeal to diet culture instead of health. I went right back to that dark place.

But I pushed myself, and once I noticed my volume intake limit increasing, I knew I had to start varying my diet because my gp was improving. So I dealt with refeeding, and it was hard. But I did it!

Over the past three years, I have slowly gotten better and better, more able to tolerate more volume and more foods. I stopped my SSRI antidepressant at the advice of my GI, and that definitely helped over the past year and a half. I also healed more from my trauma, which I do genuinely think helped me as well.

Now I weigh enough to donate blood again! I went to Japan and ate at restaurants! I get crepes with my sibling and the blueberries make me a little sick but I eat them anyway because I'm not so afraid anymore! I can go out with people to eat! I can eat with my family!!!!!!

Now, I just avoid high fat, high fiber foods and don't eat raw, unblended veggies/fruit. And I'm genuinely fine. I can literally check the nutrition label and EAT THAT NEW FOOD? RIGHT THERE? AS LONG AS IT'S LOW FAT/FIBER? THAT'S CRAZY!!!!! THAT'S CRAZY.

I'm just so happy. I have no idea how I managed back then, because I'm so fucking happy now. I'm genuinely happy, and I'm not in pain every day. Now I only experience pain if I eat something I'm not supposed to. That's so crazy. Genuinely.

I am very grateful. I have never felt something more soul-crushing than gastroparesis. It's a terrible diagnosis, and no one wants to study it because it's rare and a cure isn't "profitable". But it is a very, very painful diagnosis, and the suffering is real.

I'm just happy to be okay again. We genuinely need to find a cure because no one should have to live like that.

[shadowfromthestarlight]

I got my bloodwork done for the first time in three and a half years yesterday.

In that time period, I've fully embraced the health truthbombs that dietary cholesterol doesn't give you heart disease, that saturated fat is essential, and that seed oils, refined sugars, and fake food are causing the problems we're told to blame on red meat. I now regularly cook eggs in the bacon grease and drink full-fat milk with no shame. I read the labels at grocery stores and no longer eat processed snacks containing seed oils at all, but I eat my fill of real food without counting calories.

Andddd I have low triglycerides, high HDL, normal blood glucose, and excellent kidney function. If you listened to the American Heart Association, you'd think I'd need statins because of my lifestyle. Not. Even. Close.

Make of that what you will.

[ediet-the-right-way]

Going to share my visit with my dietitian below for those who need it ✨

Nutritionist (Word for word what she gave me, I follow a bit lower standards)

Macros:✨

Stevia or monk fruit sweetener

90-100g protein

< 220 g carbs

Fats < 47g

Calculator.net to help figure out macros (BEST ONE)

Granola

Dr pragers veggie burgers (Or make home made veggie burgers )

Violife cheese

WELLNESS PLAN AS OF July 2nd, 2024

Supplements: seed probiotic once daily on empty stomach

Thorne vitamin brand (for D, B12)

I take a few other vitamins in addition to this (see my vitamin post)

Nutrition

Beverages: NO ADDED SUGARS: no juices, no syrups, no sugary creamers, no soda/diet soda, no artificial sugars/sweeteners

3 meals & 2-3 snacks per day; spaced out every 2-3 hours

Breakfast Options (within hour of waking):

1. Protein shake: 1 scoop protein powder (Truvani, Ancient Nutrition) with 1 cup unsweetened almond milk + 1/2 cup berries

2. Non-Dairy yogurt (cocojune, cocoyo, harmless harvest) 5 oz container or
1/2 cup with ½ cup berries + 1/4 cup nuts OR 1/4 cup purely elizabeth granola

3. 2 slices Ezekiel bread + 1 tbsp nut butter + 1/2 cup berries

4. 1 cup cereal ezekiel cereal or catalina crunch + almond milk + 1/2 cup
berries

5. quinoa (1/2 cup cooked) + sautéed spinach, onions, mushrooms + sliced avocado

Lunch/Dinner:

IF HAVING TOFU OR DR PRAGER VEGGIE BURGER OR PROTEIN SHAKE:

protein: 4-6 oz of Tofu or 2 Dr Prager's veggie burger, 1/2 plate of NON-STARCHY veggies/salad (search online if not sure), 1/2 cup cooked carbohydrates (Banza chickpea pasta/rice, Right rice, red/green lentil pasta, lentils, beans, chickpeas, quinoa; LIMIT: potatoes, sweet potatoes, white/brown rice, squash, corn, edamame), one serving of fat per meal (see list below)

1/2 plate of NON-STARCHY veggies/salad (search online if not sure), 1 cup cooked COMPLEX ONLY carbohydrates (Banza chickpea pasta/rice, Right rice, red/green lentil pasta, lentils, beans, chickpeas, quinoa, farro) one serving of fat per meal (see list below)

Fats: CHOOSE ONE SERVING PER MEAL (**healthy fats starred)

* **Olive oil: 1 tbsp (spray doesn't count as fat)

* **Avocado oil: 1 tbsp (spray doesn't count as fat)

* **Avocado (1/4) - half of half

* **Nuts (1/4 cup)

* Mayo: 1 tbsp

* Creamy dressing: 1 tbsp

* Regular or Vegan Cheese: 1 slice (or 2-3 tbsp shredded cheese) -> vio-life brand

* Butter: 1 tbsp

Snacks (100-150 calories):

* 1/4 cup nuts, raw

* 1 cup low sugar fruit → berries, pear, kiwi, cantaloupe/melon

* 1 tbsp Hummus with veggies or handful Simple Mills crackers

* Protein bar - 88 acres, RX bar, Lara → eat 1/2 bar

* Roasted chickpeas (⅓ cup)

* Simple mills bar

* Non-dairy Yogurt, no added sugar (5 oz container or 1/2 cup) -> cocojune, coconut cult

* Lilys chocolate 2 squares or handful of chocolate chips + 1/2 cup berries

* So Delicious - coconut ice cream bar (no added sugar)

Hope this helps those who need.

Count your macros!!!

See you later ✨