#grilled chicken greek salad

[icleanedthisplate]

Grilled Chicken Greek Salad, Cheesecake. 42 Bar & Table (Catering). Little Rock, Arkansas. 11.10.2023.

NOTE TO SELF: Not bad. Nothing exciting, though. And I'd trade that cheesecake for more entree.

Currently ranked 8th of nine November meals.

[daily-deliciousness]

Grilled greek chicken salad

[kitkatcadillac]

ooough marinating chicken with olive oil/vinegar/splash of lemon juice/garlic/salt then oregano/pepper halfway thru cooking really good i think i can be friends with chicken again actually

[vsonker]

Healthy Diet Chart for Weight Loss: A Medically-Backed Guide

Healthy Diet Chart for Weight Loss: A Medically-Backed GuideMaintaining a healthy weight is crucial for overall well-being, reducing the risk of chronic diseases, and improving quality of life. A well-planned diet is key to effective weight loss and long-term success. This article offers a medically-backed diet chart designed to promote sustainable weight loss without compromising essential…

[mlleshopping]

My Easy Friday !What's Cooking ?

Low Fat Lunch Recipes Unique Girl the hunger incredibe Wow bravo Delicious and Nutritious: A Guide to Low-Fat Lunch Options

[health-and-fitness-adviser]

5 Healthy Recipes for Weight Loss and Improved Health

If you're looking to shed a few pounds and improve your overall health, incorporating healthy recipes into your diet is a great place to start. Not only can healthy foods help you lose weight, but they can also boost your energy levels, improve your digestion, and reduce your risk of chronic diseases. your goal here

Here are 5 healthy recipes that are perfect for weight loss and improved health:

Spicy Grilled Chicken with Mango Salsa

This recipe is a great way to add flavor and protein to your diet without sacrificing taste. Marinate chicken breasts in a mixture of chili powder, cumin, and lime juice, then grill until cooked through. Top with fresh mango salsa for a burst of flavor. your goal here

Quinoa Salad with Roasted Vegetables

Quinoa is a great source of protein and fiber, and this salad is a perfect way to incorporate it into your diet. Roast a variety of vegetables, such as sweet potatoes, bell peppers, and zucchini, then mix with cooked quinoa and a simple vinaigrette dressing.

Broiled Salmon with Asparagus and Lemon

Salmon is a heart-healthy fish that is rich in omega-3 fatty acids. Top a salmon fillet with lemon slices and broil until cooked through. Serve with steamed asparagus for a nutritious and satisfying meal.

Chickpea and Vegetable Stir-Fry

This vegan stir-fry is packed with flavor and nutrients. Sauté a variety of vegetables, such as bell peppers, broccoli, and carrots, with chickpeas and a simple sauce made from soy sauce, garlic, and ginger. Serve over brown rice for a complete meal. your goal here

Greek Yogurt Parfait with Berries and Granola

This recipe is a perfect way to start your day with a healthy and satisfying breakfast. Layer Greek yogurt, fresh berries, and granola in a glass or bowl for a nutritious and delicious parfait. your goal here

Incorporating these healthy recipes into your diet can help you achieve your weight loss and health goals. Try incorporating them into your meal plan and see how your body responds. Remember, a healthy diet is a key component of a healthy lifestyle. your goal here

[red-bloody-girl]

Greek Chicken - Greek

[bloomzone]

A PROGRAM OF A HEALTHY DIET

(with idea)

- inspired by Korean idols !

By: ★﹕byeolgιrᥣ﹒

"Take care of yourself, That's the priority, You can only recieve love if you love yourself, I hope you think of yourself as a priority, Then people around you will love you"

- Jang Wonyoung

Breakfast:

1. Overnight oats with almond milk, chia seeds, sliced banana, and a drizzle of honey.

2. Whole grain cereal with skim milk, topped with mixed berries and a sprinkle of flaxseeds.

3. Veggie omelette made with bell peppers, onions, and mushrooms, served with whole grain toast.

4. Smoothie bowl with blended spinach, frozen mixed berries, Greek yogurt, and a handful of granola.

Mid-Morning Snack:

1. Sliced cucumber and cherry tomatoes with hummus.

2. Rice cakes with avocado mash and a sprinkle of black pepper.

3. Cottage cheese with sliced strawberries and a drizzle of balsamic glaze.

4. Whole grain crackers with tuna salad (made with Greek yogurt instead of mayo) and cucumber slices.

Lunch:

1. Quinoa salad with diced mango, black beans, diced bell peppers, and a lime vinaigrette dressing.

2. Whole wheat wrap filled with grilled chicken, lettuce, tomato, avocado, and mustard.

3. Lentil soup with a side of mixed greens salad and a whole grain roll.

4. Brown rice bowl with stir-fried tofu, broccoli, carrots, and a teriyaki sauce.

Afternoon Snack:

1. Sliced apple with a spread of almond butter and a sprinkle of cinnamon.

2. Edamame beans sprinkled with sea salt.

3. Greek yogurt parfait with layers of granola, mixed berries, and a drizzle of honey.

4. Air-popped popcorn seasoned with nutritional yeast and smoked paprika.

Dinner:

1. Grilled shrimp skewers with quinoa pilaf and roasted Brussels sprouts.

2. Baked cod fillet with roasted sweet potatoes and steamed green beans.

3. Turkey chili served over baked sweet potatoes and topped with diced avocado.

4. Whole wheat pasta with marinara sauce, lean ground turkey, and sautéed spinach.

Evening Snack (optional):

1. Sliced pear with a sprinkle of cinnamon and a few squares of dark chocolate.

2. Celery sticks filled with almond butter and topped with raisins.

3. A small handful of mixed nuts (such as almonds, cashews, and pistachios).

4. Herbal tea with a squeeze of lemon and a small piece of cheese.

These meal ideas offer a variety of nutrients while keeping the overall calorie intake in check for a healthy and balanced diet.

[rachellaurengray]

Not sure what to eat today that aligns with your diet goals? Here's a list of 50 things you can eat under 400 calories:

1. Grilled chicken breast (4 oz) with steamed vegetables

2. Turkey and avocado wrap with 15 cal tortilla

3. Greek salad with feta cheese and olives

4. Veggie omelette made with egg whites

5. Quinoa salad with mixed vegetables

6. Baked salmon fillet (4 oz) with roasted asparagus

7. Tuna salad on whole grain crackers

8. Cottage cheese with sliced strawberries

9. Shrimp stir-fry with broccoli and bell peppers

10. Black bean soup with a side of cornbread

11. Grilled tofu skewers with teriyaki sauce

12. Whole grain pasta with marinara sauce and grilled vegetables

13. Hummus and vegetable sticks

14. Turkey chili with a dollop of Greek yogurt

15. Brown rice sushi rolls with cucumber and avocado

16. Chicken Caesar salad without croutons

17. Steamed edamame sprinkled with sea salt

18. Spinach and feta stuffed chicken breast (4 oz)

19. Veggie burger on a whole wheat bun

20. Caprese salad with fresh mozzarella, tomato, and basil

21. Lentil soup with a side of whole grain bread

22. Baked sweet potato topped with Greek yogurt and cinnamon

23. Tofu and vegetable stir-fry with low-sodium soy sauce

24. Egg salad lettuce wraps

25. Grilled shrimp skewers with zucchini and cherry tomatoes

26. Chicken and vegetable kebabs

27. Cauliflower crust pizza with veggies and light cheese

28. Whole grain toast with mashed avocado and sliced tomato

29. Baked cod fillet (4 oz) with lemon and herbs

30. Quinoa-stuffed bell peppers

31. Greek yogurt parfait with fresh fruit and granola

32. Turkey and vegetable soup

33. Baked eggplant parmesan

34. Steamed mussels in white wine sauce

35. Veggie and tofu lettuce wraps

36. Cottage cheese and pineapple

37. Spaghetti squash with marinara sauce

38. Greek yogurt smoothie with spinach and banana

39. Baked chicken meatballs with marinara sauce

40. Roasted vegetable and goat cheese salad

41. Salmon salad with mixed greens and balsamic vinaigrette

42. Turkey and cranberry lettuce wraps

43. Baked falafel with tahini sauce

44. Zucchini noodles with pesto and cherry tomatoes

45. Tuna and white bean salad

46. Stuffed portobello mushrooms with quinoa and spinach

47. Grilled teriyaki tofu with brown rice

48. Greek yogurt chicken salad with grapes and almonds

49. Turkey and black bean lettuce wraps

50. Spinach and feta stuffed mushrooms

These options offer a variety of tastes and textures while keeping your calorie intake in check. Enjoy!

[poiseandprogress]

Poise & Progess: Formulating My Meal Plan

Firstly, I am not an expert or dietician or whatever. With the help of Chat GPT I’ve compiled a list of meals and snacks that I can incorporate into a meal plan and that will allow me to reach my fitness/body goals.

I will also mention that I mainly follow a pescatarian diet but I am not entirely strict with it. I find that cutting out meats, not including seafood, works well with my body and digestive system but I don't mind a grilled chicken salad every once in a while.

So below you'll find my balanced meal plan grouped by meals.

Certainly! Here's the balanced meal plan grouped by meals, without the days specified:

Breakfast:

Scrambled eggs with spinach and tomatoes

Greek yogurt parfait with fruits

Oatmeal with bananas, nuts, and cinnamon

Whole-grain pancakes with yogurt

Whole-grain toast with scrambled eggs

Smoothie (spinach, banana, berries)

Overnight oats with almond milk

Avocado toast with fruits

Lunch:

Grilled chickpea salad with quinoa or rice

Chickpea stir-fry with noodles or rice

Lentil and vegetable soup with a roll

Spinach and feta stuffed bell peppers

Quinoa and black bean bowl

Shrimp wrap with a side salad

Tuna or chickpea salad with whole-grain bread

Snacks:

Greek yogurt with nuts and honey

Hummus with carrot and cucumber sticks

Cottage cheese with mixed berries

Apple slices with peanut butter

Handful of almonds and dried fruits

Celery sticks with almond butter

Dinner:

Baked salmon with broccoli and sweet potato

Lentil burger with mixed greens and veggies

Grilled shrimp with quinoa and veggies

Tofu stir-fry with brown rice

Grilled fish with sweet potato and asparagus

Baked fish with roasted veggies and couscous

Stuffed bell peppers with a side salad

If you'd like, you can feel free to mix and match these meal ideas to create a balanced and varied eating plan that suits your own preferences, goals, and dietary needs.

[beautyandlifestyleblog86]

Nutrient-dense meal prep recipes that can help promote healthy eyesight:

1. Salmon and Quinoa Salad:

- Cook quinoa according to package instructions and let cool.

- Season salmon fillets with olive oil, lemon juice, and herbs, then bake until cooked through.

- Combine quinoa, mixed greens, cherry tomatoes, cucumber, and avocado in a bowl.

- Top with flaked salmon and a drizzle of balsamic vinaigrette.

2. Roasted Vegetable and Chickpea Buddha Bowl:

- Toss chopped sweet potatoes, bell peppers, zucchini, and red onion with olive oil and seasonings.

- Roast in the oven until vegetables are tender and slightly crispy.

- Serve over cooked quinoa or brown rice, along with roasted chickpeas and a dollop of hummus.

3. Spinach and Feta Stuffed Bell Peppers:

- Cut bell peppers in half lengthwise and remove seeds and membranes.

- Saute spinach, diced tomatoes, garlic, and feta cheese in a skillet until wilted.

- Stuff the bell peppers with the spinach mixture and bake until peppers are tender.

4. Lentil and Vegetable Soup:

- Saute onions, carrots, celery, and garlic in a large pot until softened.

- Add lentils, diced tomatoes, vegetable broth, and seasonings.

- Simmer until lentils are cooked through, then stir in chopped kale or spinach before serving.

5. Greek Chicken Bowls:

- Marinate chicken breasts in olive oil, lemon juice, garlic, and oregano.

- Grill or bake chicken until cooked through, then slice into strips.

- Serve over a bed of cooked quinoa or brown rice, along with cucumber, cherry tomatoes, red onion, feta cheese, and a drizzle of tzatziki sauce.

These meal prep recipes are packed with nutrients that are beneficial for eye health, including vitamins A, C, E, and zinc, as well as omega-3 fatty acids and antioxidants.

[eveisonadiet]

safe meals that look normal pt.1 ₊˚ʚ ᗢ₊˚✧ ﾟ.

tw: €d

1. random salad n fruit!!!

salad:

+1oz. lite ranch: 50

+salad greens: 30 per 3 cups

+95g chicken tenders: 170

=total 250

total: 300 (w/ 1 fruit)

fruit:

-choose one

+100g apple: 50

+60g grapes: 50

this is the most filling meal ever,,,, i love eating this after working out, very satisfying

2. blt`✦ ˑ ִֶ 𓂃⊹

+2 pc bacon: 86

+2 slices keto bread: 70

+lite mayo: 35

+lettuce: <5

+2 slices tomato: 8

3. unsuspecting 250 c@1 breakfast `✦ ˑ ִֶ 𓂃⊹

total: 204

this is the most unsuspecting meal ever like and then you can add any low c@1 chips and boom!

drink:

-choose 1

+black coffee: 0

+tea: 0

main:

+toast: 75

+laughing cow cheese wedge: 25

+ oatmeal w/ water: 110

+80g apple: 40

this one fools bc of the oatmeal , another plate/bowl always looks like ur eating a ton. i eat this one a lot with greek yog but that adds 80 to the total

total: 250

eve's random recent fav safe foods

+choco ricecake: 60

+apple: 90 (120g)

+oatmeal: 110

+light and fit danon yog: 80 (strawb banana is so good,,,)

+adding salsa to everything: +15

+cinnamon raisin toast w/ laughing cow cream cheese: 105

+minutemaid mango passion fruit zero: 5

+cfa 8 ct grilled nuggets: 130

stay safe dolls ₊˚ʚ ᗢ₊˚✧ ﾟ.

[hello-there]

Communities are a new way to connect with the people on Tumblr who care about the things you care about! Browse Communities to find the perfect one for your interests or create a new one and invite your friends and mutuals!

[nymphex]

How-to: Stay healthy while on a calorie deficit

Meal Ideas Breakfast:

Egg White Omelet with Veggies

3 large egg whites: ~51 calories

1 cup spinach: ~7 calories

1/2 cup mushrooms: ~8 calories

1 small tomato: ~16 calories Total: ~82 calories

Greek Yogurt with Berries

1/2 cup non-fat Greek yogurt: ~50 calories

1/4 cup fresh berries: ~20 calories

1 tsp chia seeds: ~20 calories Total: ~90 calories

Lunch:

Zucchini Noodles with Marinara and Lean Turkey

1 medium zucchini (spiralized): ~33 calories

1/2 cup marinara sauce: ~60 calories

3 oz ground turkey (lean, cooked): ~150 calories Total: ~243 calories

Vegetable Stir-Fry with Tofu

1 cup bell peppers: ~24 calories

1 cup broccoli: ~55 calories

1/2 cup zucchini: ~17 calories

1/4 block firm tofu: ~94 calories

1 tsp olive oil: ~40 calories Total: ~230 calories

Dinner:

Salad with Grilled Chicken

2 cups mixed greens: ~10 calories

1/2 cup cucumber: ~8 calories

1/2 cup cherry tomatoes: ~15 calories

3 oz grilled chicken breast: ~140 calories

1 tbsp balsamic vinaigrette: ~30 calories Total: ~203 calories

Vegetable Soup

1 cup vegetable broth: ~10 calories

1/2 cup carrots: ~25 calories

1/2 cup celery: ~8 calories

1/2 cup green beans: ~20 calories

1/2 cup white beans: ~100 calories Total: ~163 calories

Snacks:

Sliced Veggies with Hummus

1/2 cup carrot sticks: ~25 calories

2 tbsp hummus: ~70 calories Total: ~95 calories

Apple Slices with Nut Butter

1 small apple: ~55 calories

1 tbsp almond butter: ~98 calories Total: ~153 calories

Supplements and Nutrient Boosts Make sure you don't lose out on your essential vitamins, those are crucial for your physical and mental health - for example, some help get rid of brain fog, insomnia and/or trouble staying asleep **and you'll feel more energized which means you'll be able to move around more!** + workouts! (You don't want your muscles to hurt when you're working out.)

Multivitamin: Covers daily nutritional gaps, including essential vitamins and minerals.

Omega-3 Fatty Acids: supports heart health and reduces inflammation.

Vitamin D3: vital for bone health and immune function.

Magnesium Supplement: supports muscle function and prevents cramps. (it also helps with period cramps!)

Calcium Supplement: crucial for bone health and muscle function. MUST have optimal levels of calcium at all times, trust me, hypocalcemia is no fun.

Probiotics: aids digestion and gut health.

B-Complex Vitamins: supports energy metabolism. **no, calories in pills DON'T COUNT.**

Workout Routine

Focus Areas: Building Muscle, Slimming Tummy, Burning Fat

1. Strength Training (3-4 times a week):

Deadlifts (3 sets of 8-10 reps): Full-body strength, focuses on legs, back, and core.

Squats (3 sets of 12-15 reps): Targets legs and glutes, helps build lower body strength.

Lunges (3 sets of 12-15 reps per leg): Engages glutes, hamstrings, and quads.

Push-Ups (3 sets of 10-12 reps): Strengthens chest, shoulders, and triceps.

Plank (3 sets, hold for 30-60 seconds): Core exercise that also engages shoulders and glutes.

Russian Twists (3 sets of 20 twists): Focuses on obliques and core, helps slim the waist.

2. Cardio (4-5 times a week):

High-Intensity Interval Training (HIIT):

20-30 minutes per session, alternating between intense bursts (e.g., sprinting) and short recovery periods (e.g., walking).

Steady-State Cardio:

30-45 minutes of moderate intensity (e.g., jogging, cycling, swimming).

3. Core-Specific Workouts (3 times a week):

Bicycle Crunches (3 sets of 15-20 reps): Engages the entire core.

Leg Raises (3 sets of 15 reps): Targets the lower abs.

Mountain Climbers (3 sets of 20 reps): Full-body cardio move with core focus.

4. Flexibility and Recovery (2-3 times a week):

Yoga or Stretching: 20-30 minutes of flexibility exercises to enhance recovery and prevent injury.

Total Daily Calories

Average Calorie Intake: ~900-1200 calories This range is low, so it’s very important to monitor how your body responds and adjust as needed to avoid negative health effects.

Important Reminders:

Listen to Your Body: Regardless of what's promoted in the community, or how quickly you see others reacing their GW's, always prioritize your health over rapid results. If you feel fatigued, dizzy, or unwell, it’s essential to reassess your calorie intake or exercise intensity.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, aid digestion, and support overall metabolism. (no, energy drinks and coffee doesn't count)

Rest and Sleep: Ensure you’re getting 7-9 hours of quality sleep each night to support recovery and overall well-being.

Self-Compassion: Remember that progress takes time. Be kind to yourself and celebrate every small victory along the way. You don't just become the butterfly overnight. Turn it into a lifestyle, rather than a fast road.

BONUS: How to get through a plateau Hitting a weight loss plateau can be frustrating and discouraging, but it's a common part of the journey. Here’s how to overcome it: 1. Reassess Your Calorie Intake

Track Your Calories: Double-check your food portions and calorie counts. As you lose weight, your body needs fewer calories, so what worked before might need adjusting.

Create a Small Calorie Deficit: If you’ve been consistent with your calorie intake, consider reducing it slightly—by about 100-200 calories per day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metabolism Days!!!

Prevent Metabolic Adaptation: When you're on a calorie deficit for an extended period, your body can adapt by slowing down your metabolism. Metab days help to "trick" your body into thinking it's getting enough fuel, which can prevent or reverse this slowdown.

Boost Hormones: Eating more can temporarily boost levels of leptin, a hormone that plays a key role in regulating hunger and metabolism. Higher leptin levels can help increase energy expenditure.

Mental Break: It provides a psychological break from restrictive eating, making it easier to stick to your overall diet plan.

How to Implement Metab Days

Increase Calories: On metab days, you increase your calorie intake to maintenance level or slightly above. This can be an increase of 300-500 calories depending on your usual intake.

Focus on Carbohydrates: Many people use metab days to increase their carbohydrate intake because carbs can have a more significant impact on leptin levels. This might include adding foods like whole grains, starchy vegetables, and fruits.

Frequency: Metab days can be done once a week or once every two weeks, depending on your dieting strategy and how long you’ve been in a calorie deficit.

Stay Active: Continue with your regular exercise routine, as this will help ensure the extra calories are used effectively and support muscle growth and recovery.

Example of a Metab Day Plan

Breakfast: Whole-grain pancakes with fruit and a dollop of Greek yogurt.

Snack: A smoothie made with banana, oats, and almond milk.

Lunch: Grilled chicken wrap with avocado, lettuce, and a side of sweet potato fries.

Snack: Handful of nuts and a piece of fruit.

Dinner: Salmon with quinoa and roasted vegetables.

Dessert: A small portion of dark chocolate or a fruit salad.

Benefits

Prevents Plateaus: By occasionally boosting your calorie intake, you help keep your metabolism more active, which can prevent weight loss plateaus.

Improves Energy Levels: A day with more food can help restore energy levels, making it easier to maintain high-intensity workouts.

Supports Mental Health: It provides a mental break from constant restriction, which can improve adherence to your diet in the long term.

Caution

Avoid Overeating: The goal is to eat more than on a typical day, but not to binge. Keep the increase controlled and within a reasonable range.

Monitor Progress: Track how your body responds to metab days. If you notice consistent weight gain, you may need to adjust the frequency or calorie increase.

Metab days can be a useful tool in a structured weight loss or fitness plan, helping to maintain a healthy metabolism and support long-term success. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2. Shake Up Your Workout Routine

Increase Intensity: Push yourself a bit harder in your workouts. Try adding more weight to strength training or increasing the speed/intensity of your cardio.

Incorporate HIIT: High-Intensity Interval Training is effective for breaking plateaus. Short bursts of intense exercise followed by rest can boost your metabolism.

Change the Type of Exercise: If you’ve been doing the same workouts for a while, your body may have adapted. Try a new activity like swimming, boxing, or cycling to challenge different muscle groups.

3. Prioritize Strength Training

Build More Muscle: Muscle burns more calories at rest than fat, so incorporating more strength training can help rev up your metabolism. Focus on compound movements like squats, deadlifts, and bench presses.

4. Revise Your Macros

Adjust Protein Intake: Ensure you’re getting enough protein, as it helps preserve muscle mass while you lose fat. Consider increasing protein slightly while reducing carbs or fats.

Consider Carb Cycling: This involves varying your carbohydrate intake on different days—higher carbs on workout days and lower carbs on rest days.

5. Manage Stress Levels

Stress and Cortisol: High stress can increase cortisol, which may lead to weight gain or hinder weight loss. Incorporate stress-reducing activities like yoga, meditation, or even simple deep-breathing exercises.

Adequate Sleep: Lack of sleep can affect hunger hormones and lead to weight gain. Aim for 7-9 hours of quality sleep per night.

6. Hydrate Properly

Drink More Water: Sometimes, the body retains water, which can mask fat loss. Drinking more water helps reduce water retention and supports metabolic processes.

7. Cycle Your Caloric Intake

Calorie Cycling: Vary your calorie intake throughout the week. For example, eat at maintenance level (or slightly above) for a couple of days and then go back to a deficit. This can prevent your metabolism from adapting too much to a low-calorie diet.

8. Mind Your Eating Habits

Avoid Mindless Eating: Be mindful of snacks and portion sizes. It’s easy to consume extra calories without realizing it.

Intermittent Fasting: Consider trying intermittent fasting, where you eat all your meals within a specific time window (e.g., 8 hours). This can help control calorie intake and improve insulin sensitivity.

9. Evaluate Your Overall Health

Check Hormonal Balance: Hormonal issues like thyroid dysfunction can contribute to a plateau. If you suspect a problem, consult with a healthcare provider.

Check for reproductive issues - such as PCOS (can make you gain weight easier and/or have a hard time losing weight)

Consider Metabolism Testing: Some fitness centers or health clinics offer metabolism testing, which can give you insight into how many calories you should be consuming.

10. Stay Patient and Persistent

Reframe the Plateau: Understand that a plateau is your body’s way of adjusting to new changes. It’s a sign that you might need to mix things up but doesn’t mean your progress has stopped permanently.

Track Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and your body measurements. Progress can be happening in ways other than the scale.

11. Consider a Break

Diet Break: Taking a break from a strict calorie deficit for a week or two (eating at maintenance) can reset your metabolism and reduce stress, making it easier to resume weight loss afterward.

12. Stay Consistent

Stick to Your Plan: Even if the scale isn’t moving, staying consistent with healthy eating and exercise is crucial. Over time, the plateau will likely break.

Remember, patience and consistency are key. Weight loss plateaus are normal, and with the right adjustments, you can push through and continue progressing toward your goals. This isn't talked about enough here, and if this helped anyone, then it's what makes me the happiest. You don't have to make yourself get sicker, just to feel valid. Remember, being healthy and having your vitamins in check is most important, as your energy levels will be optimized. More energy -> more moving around -> more calories burnt!

[fattofitsure]

Easy weight loss Meal plans ideas for week

Here's a simple meal plan for a week focused on weight loss:

Day 1:

Breakfast: Greek yogurt with berries and a sprinkle of chia seeds.

Lunch: Grilled chicken salad with mixed vegetables.

Dinner: Baked salmon with steamed broccoli and quinoa.

Day 2:

Breakfast: Oatmeal with sliced bananas and a teaspoon of honey.

Lunch: Turkey and vegetable wrap with whole-grain tortilla.

Dinner: Stir-fried tofu with assorted colorful vegetables.

Day 3:

Breakfast: Smoothie with spinach, banana, and almond milk.

Lunch: Quinoa bowl with black beans, corn, and salsa.

Dinner: Grilled shrimp with asparagus and brown rice.

Day 4:

Breakfast: Whole-grain toast with avocado and poached egg.

Lunch: Lentil soup with a side of mixed green salad.

Dinner: Baked chicken breast with sweet potato wedges.

Day 5:

Breakfast: Cottage cheese with sliced peaches and a handful of almonds.

Lunch: Chickpea and vegetable stir-fry.

Dinner: Zucchini noodles with tomato sauce and lean ground turkey.

Day 6:

Breakfast: Scrambled eggs with spinach and whole-grain toast.

Lunch: Quinoa salad with mixed vegetables and feta cheese.

Dinner: Grilled cod with roasted Brussels sprouts and quinoa.

Day 7:

Breakfast: Overnight oats with almond milk, berries, and a drizzle of maple syrup.

Lunch: Turkey and vegetable kebabs with a side of hummus.

Dinner: Baked tilapia with steamed green beans and wild rice.

Click here for vegan lose weight recipes ✅✅✅

Remember to stay hydrated, control portion sizes, and incorporate healthy snacks like fruits or nuts between meals if needed. Adjust portions based on your individual needs and consult with a nutritionist or healthcare professional for personalized advice.

[thetriumphantpanda]

Ghost Of You | J. Miller (Chapter Five)

Series Summary / Grief is a strange thing. In the beginning it had been all-consuming. There wasn’t a moment of the day where you didn’t cry, didn’t ask yourself why it couldn’t have been you instead. And no-one ever explains the guilt you feel when it isn’t anymore. When it’s just a dull ache and you can finally breathe again, when you can start letting people get close to you again. People like Joel Miller.

Pairing / Joel Miller x Widow F!Reader

Word Count / 3.7k

Warnings / FLUFF. ACTUAL FLUFF AND SOME HAPPINESS. Talking about suicide, mourning and descriptions of grief and depression. And a little surprise right at the end that I will not spoil for y'all.

Authors Note / Okay. I LOVE THIS CHAPTER SO MUCH. I have to admit when I wrote it I actually made myself cry and that's no word of a lie. I am having so much fun fleshing this story out and I hope that the slow burn isn't too slow for y'all but I promise these two are moving in the direction we want them to move in - I PROMISE YOU. If you enjoy this then I would LOVE to hear from you - Comments, reblogs and asks genuinely make my day.

Series Masterlist | Main Masterlist

A week later, your garden is abuzz with life. Tommy has dragged the kettle grill from his garden into your own and is currently trying to get the coals to light, Joel is standing over his shoulder trying to get him to listen to what he thinks will work. You giggle to yourself when Tommy follows Joel’s instructions, and the flames catch. Younger brother yet again bested by his older brother’s knowledge. 

Maria is stepping out of the kitchen with plates and cutlery, placing them on the table, where Ellie is sat curled on the chair with her nose in a book. She’d come to the library on Monday and switched Artemis Fowl for the Chronicles of Narnia, another good choice in your opinion, and she’d spent most of the last thirty minutes with her nose stuck in the book. 

“Here you go, honey,” Maria pushes a glass of blackberry wine into your hand, “Shane sent us a bloody crate of this stuff, he’s made so much this year.” 

You clink your glass with her own and take a sip, letting the sweet liquid fall down your throat. You have to admit it was getting better with every year. The first year Shane had proudly debuted his wine it was way too sour, everyone apart from Tommy had been too polite to tell him so. The next year, it had been drowned in enough sugar to give anyone diabetes, but now he was getting the hang of it, and with the sun starting to lower in the sky and all your favourite people, apart from one, around you, you had to admit you thought you were happy. 

You’d spent all day cooking side dishes that you’d saved up your ration cards for. Potato salad, a slapdash attempt at Greek salad, just without feta and balsamic vinegar, you’d even made a fresh loaf of bread. Maria and Tommy had brought meat to grill – there were steaks from the last lot of cows to have been slaughtered, chicken that Maria had skewered with peppers, and even burgers and sausages. Your luck to have found this place never failed to amaze you. You could convince yourself all this was back on the street you’d lived at in California before outbreak day. Ellie had even attempted to make a pie as dessert. She’d lifted the cloth covering the pastry when she’d knocked on the door, Joel in tow. 

“It’s apple, because I remember you saying that was your favourite,” You’d smiled and pulled her into a quick hug, “Joel insisted on a whole pastry lid though, something about it being better than the lattice.” 

You’d looked him in the eye, “Well, Joel is outnumbered here, but we’ll let him off for tonight.” 

He’d dipped to kiss your cheek as he’d walked in through the threshold, passing a bottle of whiskey to you, “If you set that in the freezer it’ll be nice and chilled for something to drink after dinner.” 

Once the flames have died down and the coals are embers, you watch Tommy set the chicken skewers on the grill. You head inside and pull your sides out of the fridge, cutting slices of bread. There’s a tiny amount of butter left which you also pull out, setting everything on the table outside, watching as Ellie’s eyes bulge at foods she’d never experienced before. You smirk at her, whispering that she’s welcome to try anything she wants but to make sure Joel doesn’t catch her, sure that he’ll chide her for her manners. 

You go back inside and pull another plate out for Tommy to set the cooked meat on and fill two tumblers of whiskey for the two of them, setting them on the empty plate to take them down to the men. 

“It never fails to amaze me how much cooking on fire takes you men back to the dark ages.” You joke, holding the plate out for Joel to take a glass, which he does gladly, neither him nor Tommy enjoying Shane’s homebrewed beer much by the looks of it.

You hand Tommy the plate once he’s taken his own glass, “Didn’t Sarah always used to say the same thing?” Tommy asked, Joel nods in agreement, “Somethin’ about being cavemen.” 

You laugh and leave them to it, heading back to the table where Maria and Ellie are talking together. As you sit down you can tell that Ellie is attempting (and failing) to get Maria to let her try her wine. 

“You don’t want this, trust me,” You smirk, sitting down on the chair next to her, “I’ve been drinking my entire life and it’s already going to my head.” 

You make polite conversation around the table for a little while until Tommy is walking towards you with a plate full of grilled meat. He sets it down before he sits down next to his wife, Joel taking the other unoccupied chair opposite you. Within moments, plates are full and you’re all eating in silence. 

Joel watches you intently as you cut a slice of steak. He watches as your eyes close and your head tilts back a little until a little groan falls from your mouth. He can’t stop his brain from thinking how much he’d like to be the one making your eyes close and your head tilt back like that. God, he really was getting old if a singular glass of whiskey had him thinking like this. He drags his gaze from you back to his own plate of food, so you don’t catch the darkening of his eyes. 

“Tommy, Jesus Christ, I haven’t had steak like this in so long.” You’re praising his brother, breaking off a slice of bread to dip into the dripping that’s come from the resting steak. 

Everyone is silent as you make your way through the rest of the meal. Once you’ve all eaten your fill there’s less left that you thought there would be, everyone obviously making the most of the rare luxury of meat. 

Ellie insists that although you’re all fit to burst, you have to try a slice of apple pie and you’re thankful you did. She’d done an absolutely fantastic job of it on her own and you couldn’t help the swell of your heart as she’d grinned when you told her it was just as good as the one you’d made together, backed up by everyone else around the table. 

Maria and Ellie do the dishes together, packaging up leftovers for everyone to take home with them for the next day as Joel and Tommy start a small fire on the grass of your garden in a small drum that you don’t dare ask where he got it from. You tell Ellie about your days camping with your dad, toasting marshmallows and getting sticky when you tried to pull it off the toasting stick. 

You drink whiskey for the first time in ages as you swap stories across the fire and you can’t help but smile. You love this little bunch of people, the five of them, sat around, keeping you company, making everything seem just that little bit easier. 

You glance to your left a little while later, Ellie is asleep, resting her head on her hand. The conversation has lulled a little, Maria and Tommy are holding each other’s hands, glancing at Ellie too. 

“I think I’m ready to call it a night,” Maria speaks, “We’ll take Ellie back to yours Joel, you stay here and finish your drink.” 

He’s just poured himself another glass of whiskey from the bottle and is cradling it in his impossibly large hands. He nods, gently waking Ellie to tell her that Maria and Tommy will walk her home and he’ll be back soon once he finishes his drink. She doesn’t argue, standing up with a yawn. 

“Thanks for today,” She says to you, bending down to your chair to give you a quick hug, “I’m glad you liked the pie.” 

You smile at her and say that you hope you’ll see her soon, bidding her a goodnight. She gives Joel a hug too, telling him not to stay out too late because he’s an old man. He snorts but agrees he won’t stay long. 

Maria and Tommy also give you a hug, insisting that you stay put instead of standing. And then they’re all gone and it’s just you and Joel sat around the fire. It’s quiet, the silent never uncomfortable between the two of you. 

“Can I ask a question?” You ask quietly, once the silence becomes too much, looking down at the glass of whiskey in your hands. 

The fire is warm, even if its flames have died down. It’s casting a gentle orange glow across Joel’s features which makes him look soft, even more welcoming than normal. 

“Of course you can.” He replies, sipping his own drink. 

“How long did it take for you to feel okay again?” You can’t look him in the eye, can’t look at him altogether, it’s a personal question, one you never thought you’d feel okay asking, but the wine and whiskey have made you brave, “You know, after Sarah?” 

He’s silent for a long time. Long enough that you wonder if you’ve upset him. You’re about to open your mouth to apologise for overstepping a line when he speaks, “It wasn’t time that did it,” He answers, thinking back to the last time he’d said those words, it’s still true, “It’s more about what I found that made it easier.” 

You’re running a finger around the rim of your glass trying to distract yourself but you can feel his eyes on you, “It never goes away, not really,” He sighs, “Not to make you feel even worse about things, but it shrinks a little, until you can remember all the good things about that person, instead of how much it hurts that you don’t have them anymore.” 

“What was it like for you?” You look at him now and fuck he’s pretty. No amount of grief would deny the way your stomach flipped when you see him in this moment. The flickering orange light of the flame illuminating the shadows of his face, his eyes are darker than normal, and you think you might just drown yourself in them if you look any longer, “What was your grief like?” You look away, trying to ignore the lump in your throat. 

You watch as he leans his elbow on the arm of the chair, resting his fingers on his mouth as if he’s contemplating what to say to you, “I couldn’t see the point of life without her anymore,” He speaks softly, “Sarah was gone, the world was gone, so what was I still doin’ here, you know?” You nod, because you do know. You know all too well. “In those first few days after I tried to kill myself,” You let in a sharp inhale of breath, which he doesn’t acknowledge, “I was ready, I wasn’t scared, but I flinched, and for twenty years I always wondered why. Why did I flinch when I pulled that trigger?” He’s silent again for a while and you want to reach out and offer your hand to him, but again, you don’t, you keep it in your own lap, “I guess what I’m tryin’ to say is that it won’t always break your heart, but I think you already know that,” You nod in agreement as you close your eyes, “You’ve just gotta find the next thing worth livin’ for.” 

You want to tell him you’re sorry, but when had that ever helped you? No amount of sorry from anyone was going to bring your respective people back. You’d always thought that saying sorry was a cop out anyway. Something someone said when they didn’t know what else to say, so you didn’t. 

“You know, it never even crossed my mind.” You muse, mostly to yourself than anything else. 

“What didn’t?”

“Killing myself,” You reply almost immediately, “I think now that it would have been the easiest thing, I could have been with him, I wouldn’t have been here to listen to everyone gossip about me, I wouldn’t have spent a year of my life practically locked in my house, but it never once crossed my mind.” 

“You wanna know what I think?” He asks, watching you as you nod, “I think that’s because deep down you knew you’d be okay, whether you realized it or not,” He’s reaching for the nearly empty bottle of whiskey to top his glass up, “I know it hurts, sweet pea, trust me, but you’ll know what love is again someday.” 

It’s such a striking thing for him to say that it catches you completely off guard. Outside of the handful of times this evening that you’ve caught yourself thinking of how utterly beautiful a man Joel Miller is, you’ve never thought about finding someone else. Mark was meant to be your one and only, you’ve vowed to each other that was the case, signed your names on a piece of paper to the same effect. ‘Til death us do part. It’s silly but when you’d uttered those words to Mark, you’d always imagined dying together. Old age, hands held, drifting off together. In reality it hadn’t been old age, but you’d held hands, right until the bitter end, but then you were left here, all alone, and he was gone. 

“You know those romantic movies we used to watch before?” 

“You used to watch.” He interrupts, a small smile on his face. 

“Alright, those romantic movies I used to watch,” You let out a little giggle, “Whenever someone died before their time, they would inevitably get just the right amount of time to tell the person they loved that they wanted to move on?” Joel nods that he knows what you’re talking about, “I guess I’ve always thought I needed his permission, not really just to find someone else, but to move on and live my life again.” 

“Did you need his permission for much when he was around?” He asks. 

You shake your head, “He was always so laid back, even when we were on our own out of the quarantine zones, we were a team, but we understood each other, understood what we both needed, so no, not really.” 

Joel speaks without a pause, “Then you just need to ask yourself for permission then.” 

Silence falls between you both again. You’re staring at the flames in front of you and draining your glass of whiskey. It was never your favourite, you didn’t like the way it burnt on your tongue or the feeling of it settling in your stomach, but like anything in this world, it was the case of any port in a storm. Joel follows suit and drains the last of his drink. 

“I should really be gettin’ back,” He speaks softly, “But thank you, for today, it’s been one of the nicest days I can remember.” 

You both stand up, Joel taking the empty glasses and you taking hold of the whiskey bottle with the last bit of amber liquid in the bottom. He walks in front, stopping to drop the glasses in the sink which you insist you’ll wash up yourself. You set the whiskey bottle on the side and follow him to the front door. 

He pauses before he can turn the handle and open the door and you wonder what’s going on. Joel is the kind of man who is always sure of his actions, never falters, but his hand is outstretched and he’s not moving. You’re leant against the wall on one shoulder at the bottom of the stairs that lead to the top floor of your house when he turns back around to you. 

“I think he’d want you to be happy, sweet pea,” He breathes, “You have too much love in here to not give it to anyone else.” His fingertips are brushing the space between your breasts where your heart is, and you wonder when he got so fucking close to you.

You look up and he’s looming over you, those beautiful brown eyes looking directly through yours and into your soul. His hands are cupping your cheeks. Those rough and calloused palms are warm against your skin which had cooled in the evening air. You can’t quite believe it but you’re tilting your face up towards him and he’s leaning his down towards yours and before you know it, his lips are pressed to yours so softly you might cry. You can sense his hesitation but as your eyes flutter closed, you’re pushing yourself onto your toes to press your lips more firmly to his. 

And then it all comes crashing over you. The moment you close your eyes, it’s not Joel’s face in your mind, it’s Mark’s. It’s his hands cupping your face, they were softer than Joel’s. It was hit scent you could remember through your nostrils, not the smoke and musk you could smell of Joel. Your hands are fisting the lapels of his jacket as you pull away, pulling in a sigh as he rests his forehead against yours before pulling himself away. He’s still close enough that your hands are still on his jacket, but he’s dropped his hands from his face. 

“I’m sorry, Joel,” You whisper, shaking your head, “I can’t.” Is what you murmur. 

He drops his head and steps back from you, making your hands drop from his jacket, he’s turning on his heel and heading to the door with a mumbled apology. 

“Joel!” You call out before he has chance to shut the door behind him, he turns and faces you, “I’m not saying never,” You confess, “Just not right now.” 

You watch as a flash of hope appears on his face and he’s giving you that signature lop-sided smile, “I’ll wait, sweet pea.” And then he’s gone. 

*

It’s late and Joel can’t sleep. He’s been tossing and turning since he got into bed an hour ago, replaying the events of the evening in his mind. He’s trying to blame his irrational choice to kiss you on the whiskey, but he knows it isn’t true. Every day he’s seen you since you sat down and ate strawberry pie together, he’s wanted to kiss you. Wanted to kiss the sadness and the grief out of your body and put you back together again. It had nothing to do with the whiskey and everything to do with you. 

The way you’d asked him about his own grief, so quiet and unsure as to whether you were overstepping a line. The way you’d listened to him talk about wanting to end everything but didn’t offer an apology or the look in your eyes that told him you felt sorry for him. The way that every time he spoke to you, you opened up a little bit more, let him in a little more. Hell, even the way you’d winced at every mouthful of whiskey. It was all you. And it had been a dumb fucking decision. 

He could hear the break in your voice as you’d told him you couldn’t, like you were afraid of letting him down. He couldn’t stop thinking about how you’d said, ‘Just not right now’ and his stupid smile at your words. He didn’t want to push your boundaries this much, didn’t want you to think you owed him anything. He just wanted to make you less miserable. 

He runs a hand over his face and grumbles to himself. He knows sleep won’t find him now. His head won’t shut up and all he really wants to do is run to your front step and tell you he’s sorry, that you don’t have to make him feel better by telling him to wait if you don’t mean it. He’ll never forget the spark of electricity down his spine when your lips touched him, or how he craved to push his whole body against yours when your hands had pulled at the lapel of his jacket, but he doesn’t need you to feel like you must want him back. 

If only he knew that you were led in your own bed, a few streets over, in a similar state of insomnia. Led in your bed, staring up at the ceiling, wishing that Mark’s face hadn’t been at the forefront of your mind when you’d closed your eyes. That’s what does it, what fills your body with panic. That you wished for the first time that you didn’t think about him. You’d wanted it to be all Joel, consumed by him, you didn’t want Mark’s face in the back of your mind. 

Tears roll down your cheeks and onto your pillow. Your brain is telling you that soon enough he won’t be there. You keep wishing he wasn’t, and he won’t be, you’ll forget about him, forget the shape of his body against yours, the sound of his voice in your ear, and surely that’s not right. Surely you should always want to remember him. Your first love, your first everything, really. 

Joel was a good man. One of the best you’d ever had the pleasure of knowing, and he didn’t deserve someone who wasn’t able to give their all, someone who would always close their eyes and see their dead husband. You couldn’t make him wait for you, but could you let him go? Could you let Joel go? The man who had fixed your rotted porch step just because he didn’t want you to hurt yourself. The man who didn’t push you for insight into your grief, just stood there and let you be, letting you share when you were ready. The man who had been through the same kind of loss as you and had been walking around for the last twenty years knowing he failed at ending it all. 

You run a hand over your face and decide that no, you couldn’t let him walk away, but you weren’t quite ready to let someone in like that. You needed to speak to him, to lay all your cards on the table for once, and that scared the shit out of you. It was time to put your big girl pants on and face the music. 

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[mystoryfortheaudienceoftheworld]

UPDATING - Sorry It's Long

I am currently at work – and I need to update for the last two days. I had every intention of posting, but then I got tired and was like meh – the struggle to type words!

Anyways, I pulled up a Word Document at work to type what I want and then copy and paste. Work is slow à but this makes me look busy. Mawhahaha

ANYWAYS!

Sunday (Nov. 17) DAY 7 of trying to get my healthier life on track.

 Before I break down my eating, I will say I did end up grabbing food not from home for both lunch and dinner. I almost made it a whole week fully sticking to my plan (minus the sandwich Saturday while at moms). BABY STEPS!

Breakfast – Pancakes, cheesy scrambled eggs, and a clementine – Oh and coffee!

                I started of good in the morning – I chose not to eat all the pancakes I made and shared them with my husband. That was a tough choice, but once I was done eating I felt stratified in my food intake.

Lunch – Ordered Moes to the house – I had a burrito bowl, cup of queso, and chips.

                I know I had food at home I could have made, but once I got home from dropping Hayden off at work and spending time outside with the dog I just wasn’t feeling putting something together. So, I caved. I probably should have skipped on the queso or gotten the smaller size. I am however not made at myself – and I didn’t go off any rails eating more once I was done with my meal. It was yummy and end of story.

Snack – Oreo pack (4 cookies) and some milk

Dinner – McDonalds 6 piece Nugget Happy Meal & Double Cheeseburger

So I ended up napping Sunday evening and missed dinner time – but when I was out picking up Hayden for work (which is around 10pm) I was hungry – so I stopped and got a McDonalds Happy Meal (because I had points for it) and a double cheeseburger. I know I shouldn’t have gotten the burger – it wasn’t even that great because the burger was burnt. Reflection here is key and I will keep that in mind going forward. Don’t eat what you are not enjoying – I know that’s hard sometimes when you feel like you don’t want to waste your money, but sometimes an unsatisfying meal is not worth saving the cost. The small happy meal would have been find on it’s on.

And that’s how I ended my 7th day of getting myself back on track. I can’t say it was a great finish, but it also could have been worse.

I think the one take away here is that my water intake really sucks. I really have to keep working on it.

Monday (November 18) DAY 8 and the start of week 2!

Started off strong, but the evening didn’t go as planned.

Breakfast – Overnight Oats ( Greek yogurt, apple, vanilla almond milk, and oats) & coffee

Lunch – Chef Boyardee Ravioli, Salad (lettuce, cherry tomatoes, mushrooms, goat cheese, pecans, and balsamic dressing), and 1 small bag of chili Fritos.

Snack – Small bag of chili Fritos (another one) & 2 mini boxes of Milk Duds

                This snack was spread out through the rest of the day, but it really happened because work is slow and I got bored. ☹

Dinner – Zaxbys – Blue Buffalo Fried Chicken Salad & Ranch Chicken Fries appetizer

                I didn’t go home after work and hung out in my car waiting for Hayden to get off work so that’s why I didn’t eat at home. Two takeaways – I didn’t need both items, and I should have gotten the salad with grilled chicken. It’s clear I am still in the huge process of working on my relationship with food.

I think if I had made a post about Sundays eating it may have made an impact on my meal choices last night – only because it would have had my accountability more in the forefront of my mind.

TBH – I even thought about skipping posting about my eating, but that is the whole point of coming back and trying to get myself together.

As, I said in my previous posts – I am on the “baby steps” route and I have only just started. Just need to keep on going and thinking.

My next post will be a reflection of the first week – to help put things into perspective.

If you made it to the end and read all of this thank you!