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Many still believe that simply “eating less” leads to fat loss.
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Spot reduction (targeting fat loss in one area) isanother common myth, as shown by multiple studies.
Instead, we need to fuel our bodies to thrive, not restrict ourselves into exhaustion.
nut butter, walnuts, etc.)
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If you want it to be a bit sweeter, you might add zero sugar Walden’s Syrup.
you’re able to also substitute dairy free yogurt and vegan powder to meet your dietary preferences.
Tip: This is an easy meal to put together in advance with minimal prep time.
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you could use Mason jars and store them in the fridge so they are ready to go.
Pour the berry mixture into a bowl and stir in the chia seeds until well combined.
Place the Greek yogurt into your container, smoothing it out as the base layer.
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Spoon the berry chia pudding over the yogurt layer evenly.
Store the container in the fridge for 3-4 days.
Plus, rolled oatssupport digestive healthand are a great source of resistant starch and fiber, which improve satiety.
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These bars are nutrient-dense, portable, and easy to make!
Stir in the chia seeds and vanilla extract, mixing well.
Allow the jam to cool and thicken as the chia seeds absorb the liquid.
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In a large mixing bowl, mash the ripe banana until smooth.
Mix in the vanilla extract, peanut butter, sweetener, baking powder, salt, and milk.
Gradually fold in the rolled oats to form a sticky batter.
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Preheat the oven to 170C/330F (fan) or air fryer to 160C/320F.
Spoon the raspberry chia jam over the base layer, spreading it evenly.
Crumble the remaining oat mixture over the jam layer, pressing gently to form clusters.
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Bake until the top is golden.
Allow the bars to cool completely in the tin.
This ensures they firm up for slicing.
Once cooled, cut into 6 bars.
Serve with an optional dollop of 0% greek yogurt.
At the same time, cook your regular spaghetti pasta in a medium pot.
Drizzle the store-bought Sriracha sauce on top and enjoy.
All it’s crucial that you do is assemble the meal and you are ready to go!
Fluff with a fork and allow to cool.
If using pre-cooked chicken, shred it into bite-sized pieces.
If cooking fresh, air-fry, grill, or poach and shred with two forks.
Whisk together olive oil, balsamic vinegar, lemon juice, Dijon mustard, salt & pepper until emulsified.
Pour the lemony balsamic dressing over the salad and toss gently to combine.
Serve immediately or store in an airtight container for up to 3 days.
Think high-volume, low-calorie-dense foods packed with fiber, protein, and healthy fats.
I’m a certified nutritionist and fitness coach who helps women over 40 lose weight without guesswork.
Let’s help you thrive!
