get out while you can

It’s okay to fall apart even after you thought you had it under control. 

It’s been a pretty successful 4 weeks :)

you will need

🍵 2 bags of your green tea of choice (0 cals)

💧water (0 cals duh)

🍋 1 and a half tablespoons of lemon juice (0 cals unless youre using sweetened lemon juice, then it may have calories)

🍯 ½ tablespoon of honey (mine is 30 cals but yours may differ!)

a popsicle mold (these can be picked up at almost any grocery store or on amazon for super cheap!)

how to make them

1. brew your tea according to package instructions

2. mix honey and lemon juice into the brewed tea (you can also add fruits and vegetables like blueberries, cucmbers, or mint!)

3. pour into popsicle molds and put them into the freezer over night!

4. enjoy!!

to calculate the calories

Uhhh hello? My dinner was amazing and filling and comforting and healthy and only like 200 kcal INCLUDING the salad and dressing? Sharing because i‘m always struggling to find recipes that actually feel like a whole meal and not just.. half of one (the bowls are huge even if they don’t look it). Some of the ingredients I used are German but i‘m 100% sure there’s an equivalent in any country.

Ingredients:

Shirataki noodles (I used a whole package of the kajnok slim noodles) - 16 kcal.

110 Grams of Sea shrimp (I used frozen ones but I’m sure fresh works too) - 75 kcal.

1 teaspoon (around 8g) of green curry paste (I used the bamboo garden one)- 11 kcal.

1 garlic clove (around 4- 5g)- 6 kcal.

5g Coconut oil (not obligatory but recommended)- 45 kcal

One stem Spring onion (around 12g)- 5 kcal.

40g field salad (you can probably use whichever) - 6 kcal.

80g cocktail tomatoes- 12 kcal.

25ml readily made Balsamico dressing (I used a german one but it’s not low cal or anything so I’m sure you’ll find an equivalent anywhere-or you could make your own) - 22 kcal

Lemonjuice, parsley and ground black pepper to taste.

Total: 158 for the noodles, 40 for the salad, total of 198

Steps:

If frozen, rinse the shrimps and set aside for half an hour.

Chop the garlic and spring onion while heating up the coconut oil in a pan.

Sauté garlic, spring onion and shrimps together in the coconut oil.

Add green curry paste and let it release its flavor.

Rinse the shirtaki noodles (according to instruction on the package) and add them to the pan.

Stir everything together and add lime juice.

Garnish with parsley and black pepper.

For the salad: just mix together the salad and chopped tomatoes and add the dressing (you can add some of the spring onions here too)

That’s it! It was really filling and satisfying, kind of like a guilt free pad Thai!

Vegan Hot Chocolate

• 1 cup unsweetened almond milk (30 calories)

• 1 tbsp cocoa powder (10 calories)

• 1 tbsp sugar (48 calories)

Total (88 calories)

FALL FAT MELT TEA ☕️ ONLY 3 INGREDIENTS!

2 teaspoons of Apple Cider Vinegar (0 kcal)

Sprinkle Cinnamon (0 kcal)

Mug of Hot Water (0 kcal)

Tastes like Apple Pie in Autumn and literally melts fat ☕️🍁

If you enjoy media that include eating disorders I suggest this book. Trigger warning would include eating disorders, depression, lgbt hate (the character is gay), mentions of suicide I think

🍒stretching your arm/legs/abdomen helps slim you down A LOT.

i do about 15-20 mins of stretching

-which sounds boring but putting on ur favorite show/playing music gets it over with pretty fast

🍒if you are having trouble with your waist, do planks and side planks.

i know they can be hard but you can work up to longer times.

i do 1min 30sec each side and 2mins regular planks

-it doesn’t really matter how many times you do them, i do them whenever im bored tbh and you see progress fast

🍒doing lots of squats and wall sits help keep your legs toned

i would rather have skinny but toned legs rather than skinny, fatty legs

-try to hold for at least a minute

-the more you do, try to add a little more time (i’ve held for 6-7 minutes once)

—random ass tip that you really dont have to follow—

k so for some weird ass reason, i find it really attractive to have a toned vastus medialis oblique(VMO), which is location on the front of your thigh, right above your kneecap.

this is a little excercise i do to keep that muscle toned:

-sit down on the floor with your back, shoulders, and glutes up against the wall.

-sit up tall and bend your left knee in toward your chest with your left foot flat on the floor. extend your right leg out in front of you with your foot slightly pointing out to the right

-without leaning away from the wall, lift your right leg in the air as high as you can and hold for as long as you can.

-switch legs and repeat.

127 Calorie Noodle Stir Fry

1 pckg shirataki noodles - 30 cal

½ cup broccoli - 15 cal

2 tbsp low sodium teriyaki sauce - 30 cal

1 tbsp sweet and sour sauce - 35

4 shrimp - 47 cal

Scallions - 0 cal

Garlic powder - 0 cal

Thaw and dry shrimp well, peel shells

Drain shirataki noodles and rinse well

Dry noodles well

Cut broccoli to size of choice

Cut choice amount of scallions

Heat pan with small amt of oil

Combine teriyaki sauce, sweet and sour, and garlic powder in small bowl and whisk

Add noodles, broccoli, and scallions in hot pan and toss for 1 min

Add sauce and toss for 3 mins

Add shrimp and cook until pink and no longer transparent

Uhhh hello? My dinner was amazing and filling and comforting and healthy and only like 200 kcal INCLUDING the salad and dressing? Sharing because i‘m always struggling to find recipes that actually feel like a whole meal and not just.. half of one (the bowls are huge even if they don’t look it). Some of the ingredients I used are German but i‘m 100% sure there’s an equivalent in any country.

Ingredients:

Shirataki noodles (I used a whole package of the kajnok slim noodles) - 16 kcal.

110 Grams of Sea shrimp (I used frozen ones but I’m sure fresh works too) - 75 kcal.

1 teaspoon (around 8g) of green curry paste (I used the bamboo garden one)- 11 kcal.

1 garlic clove (around 4- 5g)- 6 kcal.

5g Coconut oil (not obligatory but recommended)- 45 kcal

One stem Spring onion (around 12g)- 5 kcal.

40g field salad (you can probably use whichever) - 6 kcal.

80g cocktail tomatoes- 12 kcal.

25ml readily made Balsamico dressing (I used a german one but it’s not low cal or anything so I’m sure you’ll find an equivalent anywhere-or you could make your own) - 22 kcal

Lemonjuice, parsley and ground black pepper to taste.

Total: 158 for the noodles, 40 for the salad, total of 198

Steps:

If frozen, rinse the shrimps and set aside for half an hour.

Chop the garlic and spring onion while heating up the coconut oil in a pan.

Sauté garlic, spring onion and shrimps together in the coconut oil.

Add green curry paste and let it release its flavor.

Rinse the shirtaki noodles (according to instruction on the package) and add them to the pan.

Stir everything together and add lime juice.

Garnish with parsley and black pepper.

For the salad: just mix together the salad and chopped tomatoes and add the dressing (you can add some of the spring onions here too)

That’s it! It was really filling and satisfying, kind of like a guilt free pad Thai!

Vegetables:

Almost everything, really… (But I’m listing my favourites ayy)

Napa cabbage: 12 calories/100 g

Lettuce: 15 calories/100 g

Celery: 16 calories/100 g

Cucumber: 16 calories/100 g

Zucchini: 17 calories/ 100 g

Tomato: 18 calories/100 g

Bell pepper: 20 calories/100 g

Spinach: 23 calories/100 g

Cabbage: 25 calories/100 g

Eggplant: 25 calories/100 g

Pumpkin: 26 calories/100 g

Green beans: 31 calories/100 g

Broccoli: 34 calories/100 g

Mushrooms: 38 calories/100 g

Onion: 40 calories/100 g

Carrots: 41 calories/100 g

Questionable -

Potato: 77 calories/100 g

Peas: 81 calories/100 g

Sweet potato: 86 calories/100 g

Fruit:

Watermelon: 30 calories/100 g

Strawberries: 33 calories/100 g

Cantaloupe: 34 calories/100 g

Honeydew: 36 calories/100 g

Peach: 39 calories/100 g

Grapefruit: 42 calories/100 g

Blackberries: 43 calories/100 g

Orange: 47 calories/100 g

Cherry: 50 calories/100 g

Pineapple: 50 calories/100 g

Apple: 52 calories/100 g

Raspberries: 53 calories/100 g

Tangerine: 53 calories/100 g

Questionable -

Mango: 60 calories/100 g

Kiwi: 61 calories/100 g

Grapes: 67 calories/100 g

Fish and meat alternatives:

(I’m pescetarian :P)

Also, everything here is Questionable™ (except egg whites since they’re awesome) because stuff with protein is usually packed with calories

Egg whites: 52 calories/100 g

Tofu: 76 calories/100 g

Fish balls: 77 calories/100 g

Cod: 82 calories/100 g

Haddock: 90 calories/100 g

Imitation crab: 95 calories/100 g

Shrimp: 99 calories/100 g

Lentils: 116 calories/100 g

Quinoa: 120 calories/100 g

Carp: 127 calories/100 g

Tilapia: 129 calories/100 g

Salmon: 142 calories/100 g

Eggs: 155 calories/100 g

Dairy products and alternatives:

(Drinks in separate category)

0% plain yogurt: 56 calories/100 g

0% plain Greek yogurt: 59 calories/100 g

Questionable -

Fat free cottage cheese: 123 calories/cup

Grains:

(Snacks not included)

Shirataki noodles: 5 calories/cup

Rice cakes: 35 calories/cake (9 g)

Questionable -

Oatmeal: 68 calories/100 g

Whole wheat bread: 69 calories/slice (28 g)

Whole wheat pita: 75 calories/1 small (28 g)

Cheerios: 100 calories/cup

Corn Flakes: 100 calories/cup

Drinks:

Water: 0 calories

Coffee: 2 calories/cup

Green tea: 2 calories/cup

Peppermint tea: 2 calories/cup

Unsweetened cashew milk: 25 calories/cup

Unsweetened almond milk: 30 calories/cup

Questionable -

Unsweetened soy milk: 80 calories/cup

Other:

(Mostly snacks included here)

Pickles: 4 calories/1 small (37 g)

Rice thins: 7 calories/piece

Vegetable thins: 7 calories/piece

Multigrain wheat thins: 9 calories/piece

Vegetable broth: 12 calories/cup

Saltine crackers: 13 calories/cracker

Knorr’s vegetable bouillon cube: 15 calories/0.5 cube

Plain air popped popcorn: 31 calories/cup

Unsweetened applesauce: 42 calories/100 g

Questionable -

Dried cranberries: 123 calories/serving (40 g)

Quaker Chewy chocolate chip granola bar: 110/bar

My 26 calorie vegan lunch!

⋆ shirataki noodles (10 calories, 200g)

⋆ spring onion (6 calories, 20g)

⋆ soy sauce (10 calories, 1tbsp)

these are a list of foods i ate often when i lost 90 lbs, kind of want to get back into how I ate back then so this is a list to refer back to

veggies

-stir fry with: chopped broccoli, carrots, kidney beans, chickpeas, Italian green beans, red pepper. (dinner)

-salad with: cherry tomatoes, bell peppers, persian cucumber, red onion

-baby carrots (snack)

-snap peas (snack)

-black beans (w/ rice, lunch)

-lentil soup (lunch)

-kale, spinach, arugula (salad base, lunch)

-cooked mushrooms (stir fry or side, lunch/dinner)

-corn (side, lunch/dinner)

-sweet potato (side or main course, dinner)

fruits

-apple (snack w/ nut butter)

-avocado (w/ sandwich, taco, or on toast. breakfast, lunch, dinner)

-banana (snack, breakfast)

-coconut (used in snack recipes, coconut flakes on oatmeal. snack/breakfast)

-grapes (snack, lunch side)

-lemon juice (water and on salads/tacos, lunch)

-strawberries (snack)

-watermelon (snack)

grains

-quinoa (side, dinner)

-oats (oatmeal, breakfast)

-wild/white rice (side, lunch or dinner)

-whole wheat bread (w/ any meals)

-sprouted grain bread (Ezekiel, w/ any meals)

-organic yeast free tortillas (wraps, lunch)

-Flatout flat bread (wraps, lunch)

-pita bread (apart of snack or lunch)

-rice puff cereals, granola (snack, breakfast)

meat 

(typically refrained from eating much meat)

-chicken (apart of dinner, served w/ veggies and rice)

-tuna (sandwich, lunch)

-turkey (bacon, sandwich. breakfast or lunch)

dairy

(typically refrained from eating much dairy)

-mozzarella (sandwich, lunch)

-sour cream (tacos, lunch)

nuts

-almond milk (breakfast)

-almond butter (apart of snack or breakfast)

-cashew milk (breakfast)

-cashews (snack)

-hazelnuts (snack)

-almonds/sliced almonds (snack, breakfast)

-peanut butter (apart of snack)

-soy milk (lattes, drink)

additional grocery items

-falafel mix 

-baked chickpeas

-popcorn

-blue corn tortilla chips

-high fiber bars

-protein bars

-salsa

-guacamole

-hummus

-cacao nibs