#white bean hummus

[sialiaskitchen]

mayacoba beans make wonderful hummus

whichever beans you use, add a little baking soda to the soak water and do the long soak method.

[nicksmcivor]

Lemony White Bean Hummus Recipe With pita bread or raw vegetables, or as a filling for a sandwich or wrap, this lemony, tahini-free white bean hummus makes a delicious lunch. 1/2 teaspoon salt, 2 tablespoons lemon juice, 1 can great northern beans rinsed and drained, 1/2 cup nonfat sour cream, 1/4 teaspoon freshly ground black pepper, 1 tablespoon olive oil, 1/2 teaspoon ground cumin

[cherribombart]

White Bean Hummus

[morethansalad]

Perfect Hummus with Fresh Garden Vegetables (Vegan)

[beardsleyjones]

Roasted Garlic White Bean Hummus

[honeyhouses]

White Bean Hummus with RosemaryParmesan Dippers

[cuteclaycritters]

White Bean Hummus with RosemaryParmesan Dippers

[bonjourlasodomie]

White Bean Hummus with Garlic Scapes

[hellisnowlove]

Dips and Spreads - Lemony White Bean Hummus

[sialiaskitchen]

LUNCH

Tomatoes with yellow bell peppers and sweet onions, olive oil,cider vinegar, cilantro, cumin

Pita burger w shawarma seasoning

just mix ground meat (or impossible) w shawarma seasoning, stuff in pita and pan fry until crispy

White bean hummus w half sharp paprika

In a pot, cover dry white beans with water, add 1/2 tsp baking soda. Bring to boil 2 min, cover, take off the heat and let rest 1 hour. Drain and rinse a couple of times, removing any loose beans skins. Cover with fresh water and simmer 2 hours.

Mash w fork. Add tahini, garlic, salt, olive oil, cider vinegar, lemon juice and paprika to taste.

nomnomnom

10/10 am recommending

[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!

[lotstradamus]

do you have some favourite go-to recipes? i would love any of your recommendations!! xx

we eat the same few things on rotation in our house, as I do all the cooking, and I like a) one-pot meals, and b) pasta, preferably. most of these are fairly low effort but you get a lot of bang for your buck flavour-wise, and they're endlessly customisable!

also, listen, I don't do measurements. follow your heart and taste as you go.

the tiktok viral baked feta pasta from like 4 years ago ingredients: plum or cherry tomatoes, a block of feta (or boursin if you're feeling flush), garlic, pasta optional extras: spinach, cannellini beans, chili crisp recipe: whack your tomatoes, sliced garlic, and olive oil in a big dish. nestle your feta in there. I like to add a tin of drained cannellini beans at this point to bulk it out/cut down on the pasta/make the texture confusing, but you don't have to. stick it in the oven at like 180-200C for half an hour ish. after half an hour boil your pasta. retrieve your oven dish, stir everything up to desired consistency (I'm a chunk girl). you can add spinach while you do this for extra greenery, or a massive spoonful of chili crisp for heat and crunch, but it's good on its own. add the pasta and some pasta water if you need. voila. you simply cannot go wrong.

gochujang and hummus pasta ingredients: gochujang (this keeps forever in the fridge so it's a good kitchen investment), a tub of hummus, garlic, white onion, parm optional extras: parsley recipe: chop onion and garlic, sling them in a pan with butter and a splash of EVOO. when the onion is sufficiently sweaty and nice, add a dollop of gochujang (the bigger the dollop the spicier the end result) and stir it all in, followed by the whole tub of hummus. boil the pasta. add the cooked pasta to the pan, along with some pasta water, a shit load of grated parm, and garnish with parsley. my friend sent me a vegan version of this recipe about a year ago and I've made the non-vegan version roughly once a week since. it is so fucking delicious. butter bean thing ingredients: butter beans, garlic, red onion, tomato paste, cream/double cream/greek yog, lemon, sourdough/nice crusty bread optional extras: parsley recipe: throw chopped garlic and onion in a pan with butter and EVOO and really let them sweat it out. add tinned butter beans WITH THE JUICE. yes, I know. add in a few good squirty piles of tomato paste and stir, then let it all heat through. at this point start toasting your crusty bread of choice because I ALWAYS forget until the end and then I'm rushed. I recommend splurging for the good bread, slathered with melty butter. add whatever creamy thing you have to hand (the og recipe I saw said double cream, but I usually have greek yoghurt in and that does the job) to the beans, along with some lemon juice, garnish with parsley if you like and serve. use the bread as a giant spoon. you are welcome.

sausage soup/stew? casserole?? ingredients: celery, white onion, carrot, sausage/s, cherry tomatoes, tinned tomatoes, chicken broth, parm optional extras: creamy thing of your choice, spinach, orzo recipe: dice the celery, carrot and onion (mirepoix!), and throw it in a big big big pot with some EVOO. now: I get a pack of nice sausages and either mash or chop them depending on how much energy I have, but if you live somewhere with a butcher or whatever you can save your mashing arm and just get ground sausage. throw in the ground, mashed, or chopped sausage and cook for a bit. follow with a tin of chopped tomatoes and chicken broth. I usually put in about a litre. chop the cherry toms and toss them in. follow with a load of grated parm. if you have any parm rinds, throw em in and leave it to bubble away. this doesn't sound like much but it is so good. the longer you leave it the more flavourful it will be! towards the end I like to add in whatever creamy thing is in the fridge (double cream, greek yog, milk), along with lots of chopped spinach and a cup of orzo to really bulk it up. we can happily live on this for DAYS, especially if we have leftover fancy crusty bread from the gochujang pasta. oh and remember to take out the parm rind.

thai chicken curryish ingredients: chicken (thigh/breast), garlic, ginger, yellow peppers, spring onion, cashew nuts, rice, coconut milk, chicken broth optional extras: sriracha, coriander recipe: I love this one cos it is SO quick and SOOOO easy. cut chicken into chunks and brown it in the pot. whip it back out and throw in the chopped garlic and ginger (I have a tube of ginger paste in the fridge cos WHO has the time?) with a big glug of EVOO, then a cup of rice. jasmine works, but I've also used risotto rice. toss in the chopped peppers, spring onion and cashew nuts (if I have the energy I'll chop the nuts, but you can put em in as-is), then add coconut milk (a tin's amount, be that an actual tin or some of the melted stuff that costs 1/4 of the price - thanks Asian supermarket!) and chicken broth. put the browned chicken back in, give it all a stir, cover it, and stick it in the oven for like 25ish mins. here’s the NYT recipe if you need liquid measurements/an actionable recipe that isn’t me riffing. (as always, 12ft.io/ in front of the address to bypass the paywall.) serve it with sriracha squirted all over it (HIGHLY RECOMMEND) and coriander if you like it.

delicious little rice waffle ingredients: leftover jasmine rice, chili crisp, an egg, kewpie mayonnaise, sesame oil, spring onion, A WAFFLE MAKER optional extras: furikake recipe: full disclosure, you need a little waffle maker for this. mix the rice with chili crisp, a little sesame oil, and egg yolk. dollop it into the waffle maker and cook. garnish with kewpie mayo, sliced spring onion and some furikake if you have it, or just toasted sesame seeds if you have those, or neither! delicious little spicy umami snack, my beloved.

tuna melt of dreams ingredients: you know what's in a tuna melt recipe: swap the butter on the outside of the bread for kewpie mayonnaise and thank me later.

ADDENDUM: this goes without saying for me but sadly I know it does not for everybody: SEASON YOUR FOOD WITH SALT. IT WON'T MAKE YOUR FOOD SALTY IT WILL MAKE IT DELICIOUS. COOK YOUR PASTA IN SALT. WHEN IN DOUBT, ADD SOME SALT. THANK YOU.

[rederiswrites]

Menus, Oct. 23-30

Several people were open to seeing my menu planning, and it's something I enjoy doing well, so here we go!

Notes: My dishes can all be gluten free (they are, for us) by using gf pasta (we like Rummo brand gf noodles and Tinkyada are good too). Otherwise, we're pretty generally low carb and most things are from scratch, but typically pretty simple. Most of these rely on root vegetables or beans for their carbohydrates.

Feta tomato pasta and sausage --This was viral on Instagram a while back, and I decided to try it. Now my daughter requests it pretty often. I don't make it quite like the original--mostly, I add some zucchini, double the feta, and add a bunch of Italian seasoning. This link is pretty much the same thing. They add shallots, which does sound lovely but costs a bit extra. I cooked some sausage with the meal because I didn't want to load up on pasta, personally, as I'm still staying very low carb.

"Bowl of the Wife of Kit Carson"--modified caldo tlalpeño--Pity poor Maria Carson, whose indigenous name I can't even learn, now remembered by her husband's name. That aside, it's a family favorite. We make it with the entire can of chiles in adobo, but that's a family preference. The avocados are pretty much the vegetable in this one so uhh...have plenty. I make the rice separate, both because that way you can vary it depending on your spice tolerance and because that way the rice doesn't suck up all the soup for leftovers.

Roast whole chicken, roasted mixed root vegetables, and garlicky kale. I basted the chicken with avocado oil (expensive but healthy; feel free to sub cheaper vegetable oil), seasoned it with a Penzey's mix I like called Ozark Seasoning, and stuffed it with rosemary, onions, and garlic. The root vegetables can be whatever; mine were yellow beets (slightly less "earthy" tasting than red, which might be more appealing to some), rutabaga, and carrots. Salt, pepper, and garlic powder is enough, seasoning-wise. And the kale, I blanch and then saute with a LOT of garlic.

Garlic parmesan white beans, brussels sprouts, and Gujerati carrot salad. I've not made the beans yet; they'll be a new dish for us. Sound great, though, and I'm trying to learn more meatless dishes generally and bean dishes specifically. We like to halve or quarter our brussels sprouts, depending on size, steam them, and then eat them with sour cream. And the carrot salad is a longstanding family favorite, which I got from my well worn copy of Madhur Jaffrey's Indian Cooking. This is almost the same recipe, but I don't add cayenne, and I wouldn't use olive oil, since it has such a low smoke point. I'd use peanut or canola or something. It's not spicy or "exotic" tasting, and it's been well-received at potlucks.

Pot Roast. There's no point giving a recipe for this one; just pick one that looks good to you. Just include lots of good veggies. I like carrots, onions, potatoes, and parsnips. It's fun to add a bag of frozen pearl onions, and I like frozen peas put in at the very end of cooking.

Tuna salad. I eat it over lettuce, the others eat it as a sandwich. Dinner for a tired night. My tuna salad is made with well-drained chunk light (in water), finely diced celery, finely diced green salad olives, salt, pepper, and mayo to bind. My family really likes the olives so I go heavy and also use a little of the jar liquid as a salt stand-in.

Deviled eggs and raw veggies with hummus. Another phone-in meal, or it would be if I didn't find making deviled eggs such a hassle. We all love them, but I have some inexplicable personal antipathy for how long they take to make. ANYWAY, my deviled eggs are the bestest, and you will not think so if you eat yours southern-style with (shudder) "salad dressing" instead of mayo, or sweet relish. No, mine are made with salt, pepper, mayo, and lots of finely minced green salad olives, and topped with paprika, preferably sharp paprika.

Pork tenderloin, frozen corn, and stewed apples and quince. Aren't we just POSH? Jacob got me a quince to try at the farmer's market. It's uh...well pretty much I guess it's like a rock-hard and fairly tart apple, with the granular texture of an Asian pear. They're generally eaten cooked, which is why I decided to stew it mixed with apples. So I just sliced the apples and the quince up fine (just leave out the quince if you don't have it which you probably don't, and maybe add a dash of lemon juice instead), simmered them in a couple tablespoons of apple cider (or juice; we had cider), and threw in a teaspoon of pie seasoning, a fistful of dried cranberries (the recipe called for raisins) and very approximately a tablespoon of allulose syrup. Obviously you could just use sugar instead. I topped mine with pecans and it was so so good. Oh, and also the pork: Usually two tenderloins come in a pack of tenderloins, so I put a different seasoning on each just for fun. Various blends. Lemon pepper and Montreal Steak Seasoning are favorites, but tonight I opened an unlabeled container in the pantry and discovered that it was rosemary salt the bestie made and left here, so I mashed it up with some garlic and put that on one, and did bbq rub on the other. The frozen corn....is frozen corn. Except, you know, microwaved.

[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!

[morethansalad]

White Bean, Mint, and Pea Falafel with Creamy White Bean Hummus (Vegan)

[kuriouskai]

My low c@l safe foods list as a picky eater with very little cooking skill :P

Proteins/dairy

* eggs (72 per whole egg, 17 per whites)

* Turkey pepperoni (70 per 17 slices)

* Beans (90 per 1/2 cup)

* Cashew milk (25 per cup)

* Low fat/non fat yogurt (~50-90 per serving)

* Tuna (~80 per can, great value)

* Chicken (110 per 3oz, Tyson chicken)

* Perdue chicken tenders (210 per 3)

* Perdue chicken cutlet (200 per 1)

* Great value chicken fries (230 per 7)

* Great value chicken nuggets (170-220 per serving)

* Morning star veggie burgers (100-120 per patty)

* Cheese (~50)

* Peanut butter (50 per 1/2 tablespoon)

* Protein shakes/bars (~100-150)

Carbs

* Low carb tortillas (60-80 per tortilla)

* Low calorie bread (40-60 per slice)

* Oatmeal (single packs are 100)

* Rice cakes (~25 per cake)

* Corn tortillas (~50 per tortilla)

* Crisp bread (~20-60, can be bought on Amazon)

Veggies

* Tomatoes (22 per tomato)

* Broccoli (33 per cup)

* Cabbage (17 per cup)

* Chopped carrots (50 per cup)

* Corn (88 per cob)

* Cucumbers (16 per cup)

* Green leaf/romaine lettuce (5-8 per cup)

* Spring mix greens (15 per cup)

* Onion (45-65 per cup)

* Bell peppers chopped (18 per cup)

* Spinach raw (7 per cup)

* Sweet potato (114 per cup)

* Baby carrots (30 in 8)

* Pickles (5 in whole pickle)

Fruits

* Mangos (99 per cup)

* Bananas (100 per banana)

* Apples (100 per apple)

* Pineapple (82 per cup)

* Strawberries (45 per cup)

* Watermelon (46 per cup)

* Honeydew (61 per cup)

* Cantaloupe (54 per cup)

* Lemons & limes (20 per lemon/lime)

* Tangerine (45 per tangerine)

* Pears (100 per pear)

Snacks

* fiber one bars (~70-80)

* Low cal strawberry crisps (~100)

* Chips (140-160 per 1/4 cup)

* Low carb Ice cream bars (60 per bar)

* No sugar added popsicles (25 per pop)

* Popcorn (~30 per cup)

* No sugar added apple sauce (~100)

* Baby food (puffs, yogurt melts, & purée’s)

Drinks

* W A T E R

* Tea

* Diet/zero sugar sodas

* Zero sugar monster energy drinks (10)

* Zero sugar juices (5-10)

* Zero sugar Gatorade (5-10)

Sauces/extra

* ketchup (20 per 2 tablespoons)

* Hot sauce

* Mustard

* Soy sauce (5-10 per tablespoon)

* Seasonings

* Low fat mayo (35 per tablespoon)

* Low fat cream cheese (30 per tablespoon)

* Low fat sour cream (20 per tablespoon)

* Garlic Hummus (70 per 2 tablespoons)