luukasa

[luukasa]

High Protein Low Carb Low Fat Meal/Snack Options

(w/ estimated kcal)

Breakfasts

1. Scrambled egg whites (6 large) with spinach, tomatoes, and mushrooms: 179 kcal, 28g protein, 5g carbs, 0g fat

2. Protein shake (1 scoop whey isolate with unsweetened almond milk): 120 kcal, 25g protein, 2g carbs, 1g fat

3. Egg white omelet (6 whites) with lean turkey, onions, and peppers: 187 kcal, 34g protein, 7g carbs, 1g fat

4. Scrambled egg whites (6 large) with spinach and mushrooms: 119 kcal, 22g protein, 4g carbs, 0g fat

5. Low-fat Greek yogurt (1 cup, plain, unsweetened) with 1/4 cup blueberries: 121 kcal, 20g protein, 11g carbs, 0g fat

6. Protein pancakes (1 scoop whey isolate + 1/4 cup egg whites + cinnamon): 120 kcal, 25g protein, 3g carbs, 1g fat

7. Scrambled egg whites (6 large) with 2 oz lean ham: 142 kcal, 27g protein, 1g carbs, 2g fat

Lunches

1. Grilled tilapia (6 oz) with cauliflower rice (1 cup): 204 kcal, 38g protein, 5g carbs, 2g fat

2. Grilled shrimp (6 oz) with zucchini noodles (1 cup): 180 kcal, 32g protein, 4g carbs, 1g fat

3. Seared salmon (6 oz) with mixed greens (2 cups with balsamic vinegar): 310 kcal, 42g protein, 6g carbs, 12g fat

4. Grilled cod (6 oz) with roasted green beans (1 cup): 169 kcal, 32g protein, 7g carbs, 1g fat

5. Grilled mahi-mahi (6 oz) with roasted asparagus (1 cup): 195 kcal, 39g protein, 5g carbs, 2g fat

6. Grilled turkey patty (6 oz) with steamed green beans (1 cup): 211 kcal, 36g protein, 7g carbs, 8g fat

7. Grilled shrimp (6 oz) with steamed broccoli (1 cup): 215 kcal, 35g protein, 11g carbs, 1g fat

Dinners

1. Turkey burger (6 oz, no bun) with steamed broccoli (1 cup): 235 kcal, 39g protein, 11g carbs, 8g fat

2. Grilled chicken breast (6 oz) with steamed asparagus (1 cup): 307 kcal, 56g protein, 5g carbs, 6g fat

3. Grilled tofu (6 oz) with steamed Brussels sprouts (1 cup): 196 kcal, 19g protein, 11g carbs, 7g fat

4. Grilled chicken breast (6 oz) with steamed zucchini (1 cup): 300 kcal, 55g protein, 4g carbs, 6g fat

5. Grilled chicken tenderloins (6 oz) with steamed cauliflower rice (1 cup): 245 kcal, 42g protein, 5g carbs, 5g fat

6. Grilled halibut (6 oz) with steamed spinach (1 cup): 221 kcal, 41g protein, 7g carbs, 2g fat

7. Grilled chicken breast (6 oz) with zucchini noodles (1 cup): 300 kcal, 55g protein, 4g carbs, 6g fat

Snacks

1. Grilled chicken breast (4 oz) with cucumber slices (1/2 cup): 195 kcal, 35g protein, 2g carbs, 3g fat

2. Turkey breast slices (3 oz) with bell pepper slices (1 medium): 114 kcal, 21g protein, 7g carbs, 1g fat

3. Beef jerky (3 oz, low-sodium): 240 kcal, 36g protein, 4g carbs, 1g fat

4. Cottage cheese (1 cup, low-fat): 163 kcal, 28g protein, 6g carbs, 2g fat

5. Boiled egg whites (4 large): 68 kcal, 14g protein, 1g carbs, 0g fat

6. Low-fat Greek yogurt (1 cup): 100 kcal, 20g protein, 6g carbs, 0g fat

7. Tuna (1 small can, in water) with celery sticks (1 cup): 104 kcal, 21g protein, 3g carbs, 1g fat

8. Cottage cheese (1/2 cup, low-fat): 82 kcal, 14g protein, 3g carbs, 1g fat

9. Hard-boiled eggs (2 large): 136 kcal, 12g protein, 1g carbs, 10g fat

[luukasa]

Really excited for tomorrow. I’m going to go for a long walk with my spouse, as well as clean the basement thoroughly to make room for working out. I’m anxious to get back into it. Though this time it’ll be slightly different. Feeling very sleepy now, hope I drift off soon. Lots of studying to do tomorrow!

[luukasa]

beginner pilates routines

* i’ve made posts about some beginner pilates routines in the past, but i keep getting asks so i thought i would just make a masterlist for you guys!

۫ ⋆ ࣪. ୧ ♡ ୨ ִ ۫ ⁎ . ۫ ⋆ ࣪. ୧ ♡ ୨ ִ ۫ ⁎ . ۫ ⋆ ࣪. ୧ ♡ ୨ ִ ۫ ⁎ .

10 minute full body hourglass pilates by lidia mera

10 minute full body hourglass pilates by lidia mera

10 minute everyday full body hourglass pilates by lidia mera

10 minute waist pilates by shirlyn kim

10 minute everyday hourglass pilates by lidia mera

15 minute full body pilates by lidia mera

15 minute pilates for beginners by flow with mira

15 minute beginner pilates for weight loss by rachel’s fit pilates

20 minute gentle beginner pilates by flow with mira

20 minute express pilates workout by move with nicole

20 minute full body pilates by isawelly

20 minute hourglass full body pilates by lidia mera

25 minute full body beginner pilates by move with nicole

30 minute full body workout by move with nicole

30 minute pilates for beginners by move with nicole

30 minute pilates and stretch by livaligned pilates

30 minute full body hourglass pilates by lidia mera

30 minute gentle pilates flow by move with nicole

30 minute full body workout by move with nicole

30 minute pilates for beginners by move with nicole

35 minute gentle pilates by move with nicole

35 minute beginner pilates by move with nicole

[luukasa]

the it girl’s spring cleaning

phone reset

delete old contacts and messages

go through social media following

delete unused apps

go through photos

set a new wallpaper

add widgets for reminders, weather, battery, etc.

delete old songs and add new ones

environmental reset

clean your bedroom (vacuum, dust, put clothes away, etc.)

sort through and donate old clothes

organize your makeup, skincare, etc.

wash or change your bedsheets

rearrange your bedroom

open your windows and curtains to let fresh air in

get outdoors

clean your home with fresh scented products (lemon, lavender, etc.)

physical reset

try a new workout routine

get some new outfits

do a face mask

exfoliate and shave

oil your hair or do a hair mask

try a new hair color, cut, or style

do your nails or get your nails done

get some fresh makeup and try a new makeup routine

do a lip mask and scrub

mental reset

start journaling or try some new prompts

do a refreshing meditation

try a new yoga practice or workout

read instead of scrolling

put a time limit on your phone usage

reset your sleep schedule

[luukasa]

⋆⭒˚｡⋆Studying Doesn’t Have to Be Ugly: How to Romanticize the Process⋆⭒˚｡⋆

✨ Studying can be beautiful, babe. It’s not just about the textbooks, deadlines, and stress—it’s about creating a vibe that makes showing up feel magical. Let’s transform the grind into a glow.

Here’s how to start:

Create a Soft Space Your study space should be an invitation, not a punishment. Fairy lights, pastel decor, a candle that smells like vanilla and lavender—make it a vibe. Even if your desk is tiny or you’re studying in a corner, a cozy blanket and cute stationery can transform the energy.

Treat Yourself Like an Academic Queen Bring a latte, herbal tea, or even sparkling water to your study session. Put on your comfiest, chicest clothes (hello, oversized sweater + headband combo). You’re the main character in this story—live it!

Mood-Boosting Playlists Switch up the silence for something that helps you focus and feel good. Try lofi beats, classical piano, or even soft instrumental covers of your favorite songs. Bonus: Create an aesthetic playlist name like “Soft Girl Study Vibes 🌸.”

Romanticize the Rituals Highlighting your notes, flipping through pages, even just sharpening a pencil���see it all as part of a little movie montage. Add aesthetic sticky notes and a dash of glitter to your notes.

Set the Scene Clean your desk before studying. Imagine you’re preparing for a fancy guest (spoiler: it’s you). Add a few personal touches—a framed photo, fresh flowers, or a cute lamp.

Remember: The goal is to love the process, not just the result. ✨ When you create a dreamy environment for yourself, the work becomes a little lighter, and you’ll find it easier to stay consistent.

💌 What’s your fave way to romanticize studying? Reblog and share your tips below, queen! Let’s glow together. 🌟

[luukasa]

how to prepare for 2025 𐙚

─── ⋆⋅☆⋅⋆ ───── ⋆⋅☆⋅⋆ ───── ⋆⋅☆⋅⋆ ───── ⋆⋅☆⋅⋆

as im writing this, there are only 2 days left in the year. i spent a couple of days preparing for the year, and this is what i have decided to do! so grab ur journal(or just a notebook) and write these questions down with me…🎀

#1 revise.

revise your goals at the beginning of 2024, and will you be bringing them in 2025? what have you achieved? what will you leave behind? what can you do to achieve these goals next year? what did u love from this year that u can bring to 2025? 

little tip: for next year, let's make it a habit to write down small goals(e.g. drinking 2L of water every single day)every month, it will eventually become the norm for u. this will keep you more focused & determined. i also recommend using the app ‘habit’ it is SO helpful.

#2 aspirations/resolutions.

grab a piece of paper and brainstorm ideas on who you aspire to be for the up and coming year. make sure u make these goals believable. an example of a believable goal is to hope i lose 10kg, not lose 30. even tho its possible, its never a good idea to be overconfident, because it would lead to burning out.

little tip: make a vision board, a couple of days ago i made one for 2025, and it was so therapeutic !!! i also recommend putting it somewhere u will always be looking at it.

#3 do’s & donts 

i used to always do this, so i just primarily write down the habits i acquired this year that i want to continue and the ones i dont. i write this on a piece of paper(basically a list).

#4 mistakes.

if u have made mistakes in 2024, you have the choice of either making the same mistake over and over and over again, or learning from the mistakes and the choices u made that led up to it. 

#5 regrets

what did you regret this year, and how can u make up for it in 2025? usually when people regret doing something, they fall back into bad habits, what can you do to prevent that from happening to you?

─── ⋆⋅☆⋅⋆ ───── ⋆⋅☆⋅⋆ ───── ⋆⋅☆⋅⋆ ───── ⋆⋅☆⋅⋆

[luukasa]

29.12.2024

Started my morning with my self-care routine after an (at first) sleepless night. Finally was able to get to sleep at around 3.30am and luckily slept in lots. Going to have to shift around the hours on my timeblocker but I don't mind. Keeping in mind the approaching night shifts, shuffling around my sleep schedule like this isn't so bad. Plus waking up at noon leaves me less time to worry about food. Having some lemon tea now, going to take my supplements and medication in a bit.

[luukasa]

Discipline

First post. Gotta put my thoughts somewhere to quiet my head. Slowly trying to get back into having a somewhat structured lifestyle after these sloppy past four months. Don't get me wrong, I've learnt a lot about myself and wouldn't trade it for anything. I'm very very happy in my relationship and I feel as though I've finally found some semblance of purpose through my software development studies.

Everything is going well with my studies and my spouse, the only thing I've let (really) slip is my health. I've gained weight rapidly over the past four months, and although I'm still not overweight, I feel very very sickly carrying excess that I'm not used to. Before deciding to fully commit myself to learning I was in fairly good shape and I'd like to try and get back to that. Thus, today was the first day of me being in a caloric deficit again and oh boy does it feel strange. I'm sitting here at 2am with a headache and my thoughts buzzing because of it. I'm excited and nervous at the same time. The feeling of control over this stuff is kind of intoxicating. What with my studying, my current goal is to study for 9 solid hours per day, plus one to fuck around and get started/wrap up. That 9 hours I'm trying to divide into three chunks, one for each subject that I'm currently studying. However if work stuff comes up, I might as well trade a couple of those chunks for it.

With self-care, I have a set of little things to complete each day that help me feel just a little bit better about myself. As a part of my studies, I'm actually coding a small simple web app right now (just for myself) to keep track of all this stuff, as none of the commercial to do and calorie tracking apps really do it for me. Hoping to keep posting here about how this stuff goes.