Nicolina

she would be so proud 🤍 #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

START BY DOING THIS ↓ 💚 1. Eat whole foods 🍓
Not diet food or low calorie snacks. Meals with protein, fiber, healthy fats and flavor! 
2. Don’t try to fix a poor nutrition with detox drinks and supplements 🥑
You can’t out-supplement an unbalanced plate… What your body needs is real food, real nutrients, real meals 3. Stop chasing perfection 🍋 You don’t need to “eat clean” 24/7 and even less train every day! You need something realistic, something you can do on a busy day! 
4. Focus on how you feel, not just how you look! 🍉
Better energy. Better skin. Balanced hormones. Fewer cravings! 5. Make peace with messy (my fav) 🥝 You don’t need more discipline, you are exhausted from trying to do everything “perfect” Eat clean. Train hard. Be social. Be glowing. Be productive. Be everything. Too much…
 Let me simplify ↓ 🥗 COMMENT “RECIPE” and I will send you all the meals that helped me lose +46 lbs while feeling full and happy ✨ 
#meal #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

thanks ✨ 🥗 COMMENT “RECIPE” and I will send you all the meals that helped me lose +46 lbs while feeling full and happy ✨ 
#meal #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

HOW TO BALANCE YOUR PLATE 💚 follow @nicolinanunes for more ✨ Let me teach you how to balance your plate depending on your goal: IF YOU WANT TO GAIN MUSCLE (SURPLUS) 🍓 protein: high → to build and repair muscle carbs: high to moderate → fuel workouts + growth
fats: moderate → support hormone production fruits and vegetables → fiber and digestion
calories: slight surplus (+10% above your maintenance) to build mass without gaining fat → my method fuels training, muscle recovery and growth. Carbs refill glycogen and increase insulin which helps drive nutrients into your muscle and boosts anabolism IF YOU WANT TO LOSE FAT / WEIGHT (DEFICIT) 🍓 protein: high → to protect lean muscle in a deficit carbs: moderate to low → to control insulin + fat burning fats: moderate → to stay full + keep hormones stable Fruits and vegetables → high volume calories: moderate deficit (-15–20% below your maintenance) → my method supports steady fat and weight loss without hunger or losing muscle. Stable blood sugar = fewer cravings + better access to your stored fat 🥗 COMMENT “RECIPE” to get the link for my healthy cookbook 🍓 #meal #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

Replying to @maddireed123 this is the key, not abs workouts, not more cardio! -46 lbs when I stopped working out 7 days a week and focused on nutrition, eating meals I truly love! I don't push myself to exhaustion anymore. I don't do 2 hour workouts or live in the gym. I train a few times a week and I walk. I eat what I LOVE, I feel full, I feel good! I move less, stress less and LOST +46 lbs 🥹 🥗 COMMENT “RECIPE” to get the link for my healthy cookbook 🍓 #abs #abstransformation #core #beforeandafter #transformation

WEEK OF HEALTHY MEALS 💚 1. creamy tikka masala 🍅
chicken, onion, garlic, ginger, olive oil, greek yogurt, garam masala, tomato sauce, light cream, seasonings, parsley, naan 2. dreamy dijon chicken 🧀
potatoes, chicken, onion, garlic, olive oil, laurel, Dijon mustard, vegetable or chicken broth, light cream, milk, seasonings, parsley 3. 5 minute sushi sandwich 🥑
sushi rice, nori, cucumber, avocado, carrot, lettuce, purple cabbage, canned tuna, Greek yogurt, scallion, sriracha, soy sauce 4. coconut thai curry 🥥
onion, garlic, grated ginger, chillies (optional), curry, turmeric, coconut milk, salt, shrimps, lime juice, cilantro, rice 5. spring roll noodles 🥡
rice noodles, shrimp, onion, garlic cloves, purple cabbage, red bell pepper, scallions, olive oil, tahini, soy sauce, lime, sesame seeds order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #meal #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

healthy skin shots ✨ 🍋 collagen support
🍋 anti inflammatory
🍋 retinol packed
🍋 detox
🍋 debloat 🍋 enhanced tan INGREDIENTS:
→ 2 carrots
→ 2 beetroot
→ 1 grapefruit
→ 1 lemon
→ knob of fresh turmeric or 1 tsp ground turmeric METHOD:
→ wash, peel and prep the veggies
→ blend everything with ½ cup of water
→ whisk to combine, then pour into small bottles
→ shake well & drink in the morning
 order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #juicing #detoxjuice #skinglow #healthyrecipes #quickrecipes #Recipe #EasyRecipes #healthyfood #healthy

HOW TO BALANCE YOUR PLATE 💚 Let me teach you how to balance your plate depending on your goal: 🍓 YOUR GOAL IS TO GAIN MUSCLE: PROTEIN: high → build & repair muscle CARBS: high/moderate → fuel workouts & growth FATS: moderate → support hormones CALORIES: slight surplus → build muscle, not fat 
bonus tip: always add veggies and fruits for recovery, hormones and digestion 🍓 YOUR GOAL IS TO LOSE FAT/WEIGHT: PROTEIN: high → keep muscle while losing fat CARBS: moderate/low → stabilize 🩸 sugar & burn fat FARS: moderate → keep you full for longer and hormones balanced CALORIES: moderate deficit → steady fat loss, no muscle loss
 bonus tip: always add lots of veggies and fruits for a high volume plate, fiber, energy, skin and mood 🥗 COMMENT “RECIPE” to get the link for my healthy cookbook 🍓 #meal #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

HOW TO BALANCE YOUR PLATE 💚 follow @nicolinanunes for more recipes & motivation ✨ Let me teach you how to balance your plate to support hormone production and balance, boost your energy and reduce inflammation during your OVULATION PHASE 🫶🏼 BEST PROTEIN - lean poultry 🍗 WHY? chicken or turkey provides high quality protein for cell growth and repair. It's rich in zinc for hormone production and immune function and B vitamins convert food into energy BEST CARB - quinoa 🍚 WHY? complex carb that provides sustained energy, it is high in fiber for digestive health and stable blood sugar. It's also packed with magnesium and iron, essential for muscle function and preventing fatigue BEST HEALTHY FAT - avocado 🥑 WHY? rich in monounsaturated fats that support hormone production and balance. They are also high in potassium and folate with anti inflammatory properties that help reduce discomfort during ovulation! BEST FRUITS / VEGETABLES: berries and leafy greens 🍒🥬 WHY? Berries are packed with antioxidants, vitamins, and fiber, supporting overall health. The antioxidants protect cells from oxidative stress and educe inflammation. Leafy greens are a source of iron, calcium and magnesium, they also contain folate and vitamin K, which support cell division and 🩸 clotting, enhancing your reproductive health! order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #meal #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

really GLOWED up 🤍 🥗 COMMENT “RECIPE” to get the link for my healthy cookbook 🍓 The biggest lie women are sold? That you can out-train a bad diet! ❤️‍🩹 When I was overweight, I thought my problem was discipline. So I worked out harder! 6–7 days a week. HIIT. Cardio. Hours at the gym. And guess what? I was exhausted, frustrated… and my body barely changed My real glow up happened when I stopped punishing myself and started fueling myself: I ate foods I loved, not “diet foods” that left me starving I cut back to 3–4 solid workouts a week I prioritized protein, healthy fats & fiber I stopped skipping breakfast + stopped living on snacks I built satisfying, hormone-friendly meals I swapped hours of cardio for walks I started training less and LIVING more!! ✨ I don’t have the most disciplined body in the room but I have the happiest one! So if you’re stuck thinking you just need “more”, more workouts, more rules, more discipline, hear me: You don’t need more, you need better! #GlowUp #glowuptrend #glowupchallenge #EasyRecipes #healthyrecipes

Here’s what I ate today 🫶🏼 breakfast: mini pancakes with protein chocolate lunch: crispy glazed beef dumplings snack: high protein tiramisu pistachio oats dinner: creamy caramelized onion chicken Let me know what recipes you want me to post ✨ order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy