Nicolina

I am the healthy recipes 🤍 follow @nicolinanunes for more ✨ #holyairball #airball #holyfknairball #EasyRecipes #healthyrecipes

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

4 HEALTHY SNACKS 🍓 follow @nicolinanunes for more recipes & motivation ✨ 1. date me bowl 🫐 → 200g of 0% fat greek yogurt or protein yogurt → 2 Medjool dates → 1/2 tsp extra virgin olive oil → pinch of flaky salt 2. banana bread 🍌 → 2 medium overripe bananas
→ 3 eggs → 1/2 cup (120g) of 0% fat Greek yogurt or protein yogurt 
→ 180g of oat flour (blended oats) → 1 and 1/2 tsp baking powder → 1 tbsp of cinnamon → 30g of walnuts crushed → pinch of flaky salt 3. pistachio tiramisu oats 🥣 → 20g of oats
→ 1 tsp of chia seeds → 2/3 cup (150g) of 0% fat Greek yogurt or protein yogurt 
→ 1/4 cup (70ml) of milk → 5g of white chocolate (grated or melted) → 5g of pistachios (around 10 pistachios) → 1 tsp instant coffee dissolved in 1 tbsp hot water (optional) 4. chocolate covered fruit bowl 🍓 → 200g of 0% fat Greek yogurt or protein yogurt
→ 2 fresh figs (or 3–4 strawberries)
→ 5g dark chocolate (85% or higher)
→ 1/2 tsp pure cocoa powder
→ pinch of flaky salt order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #dates #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

Noooo 🍓🥑🫐🍋🥞🍒 follow @nicolinanunes for more recipes & motivation ✨ 
Meanwhile… I’m over here eating rice, pasta, oats, bread and losing +46 lbs!! CARBS are literally your body’s preferred source of energy 🍓 Your brain? Loves carbs Your muscles? Need carbs Your mood? Absolutely depends on carbs And you don’t need to cut them, youneed to balance them! 🍓 Pair them with protein and healthy fats
🍓 Stop fearing bananas or bread like they are a monster
🍓 And stop listening to advice from people who havent actually done what you want to do! You don’t gain weight from carbs but you will absolutely gain from restricting and then binging later! ✨ order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #snatchedwaist #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

baked pasta recipe 🍅 follow @nicolinanunes for more recipes & motivation 🍅 high protein 
🍅 anti-bloating
🍅 gut friendly
🍅 hormone friendly
🍅 easy to make INGREDIENTS:
→ 80g of cooked pasta of your choice → 150g of raw chicken breast or turkey breast → 1 onion and 1 garlic head → 1 cup of cherry tomatoes → 1/2 bell pepper → 2 tsp of olive oil → 2 tsp of onion powder → 2 tsp of Italian seasoning → 2 tsp of salt and black pepper (adjust if needed) → 1/2 cup of pasta water → 15g of cheese of your choice METHOD: → preheat your oven to 350°F (175°C) → add the chicken to a tray and season → add chopped onion, garlic, cherry tomatoes and bell pepper, laurel and oregano → drizzle with olive oil and mix well → bake for about 15-20 minutes or until the chicken is cooked through and the vegetables are tender and golden → take out the chicken, shred it and reserve → add the pasta water and blend all the vegetables → return the sauce to the tray, add the chicken (shredded) and add cooked pasta → sprinkle the grated cheese over the top of the pasta and chicken mixture order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #pasta #healthyrecipes #quickrecipes #pastarecipe #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

you are in the right place 🫶🏼 #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