Lifter Life Blog

Dive into our blog for a treasure trove of culinary inspiration! Uncover the secrets of wholesome meal plans, tantalizing recipes, and expert tips that make healthy eating a joyous experience.

   January 21, 2025
   Lifter Life Team
Simple Lunch Ideas for Work

One of the greatest advantages of working from home is the ability to cook lunch for yourself. You just move to the kitchen and prepare the wood the way you want. Still, when you're in the office, you have fewer options. You can go to a nearby place to have lunch, or you can bring something prepared beforehand. In most cases, people choose the second option, as they want to have a healthy and nutritious meal that gives them the energy to keep going through the day. So, what can you bring to the office to have a nice lunch? What foods should you prefer to feed your body and restore energy? This article contains answers to these questions, as well as other valuable information. Keep up to discover how to pack a perfect lunch kit.What Makes a Good Lunch Kit?The most common practice about packing your lunch kit is having 1 serving of your favorite meal (for example, chicken salad, pasta with meat sauce, or tortillas with chicken and cheddar cheese). That may work, but this is not what you may want to have all the time. When you have the same type of lunch all the time, it becomes boring. What can you do instead? Create a lunch that consists of multiple components. The initial goal is to create a well-balanced and easy-to-eat kit. What your optimal lunch kit should have?Well-balanced meal with carbs, fats, protein, and fiber. Add some veggies on the side if you don't have enough fiber in your pasta or chicken-rice mix.Fruits. They add extra fiber and sweetness to your meal.Drink (optional). If you want to drink during lunch, get tea, iced tea, or something similar.Snacks. Crackers, cookies, or something similar could be taken an hour or two after lunch to keep the blood sugar level normal and stay focused during work.In case you don’t have time to cook meals during the day, try our balanced meal plans. For example, a weight maintenance meal plan helps you control the amount of calories throughout the day and have a variety of meals from week to week. Moreover, you will get lunch delivered right to your office, so no worries about packing.ComponentDescriptionExamplesMain DishA protein-rich or filling base to provide energy and satisfaction.Sandwiches, wraps, pasta salads, rice bowls, quinoa with roasted veggies.VegetablesA variety of fresh or cooked vegetables for essential nutrients.Baby carrots, cucumber sticks, cherry tomatoes, steamed broccoli, mixed greens.FruitsFresh or dried fruits for natural sweetness and vitamins.Apple slices, berries, orange segments, bananas, dried apricots.SnacksSmall snacks for variety, crunch, or extra energy.Granola bars, trail mix, crackers with cheese, yogurt cups.HydrationDrinks to keep hydrated throughout the day.Water, fruit-infused water, unsweetened iced tea, small juice box.Condiments/DipsFlavor enhancers for main dishes or snacks.Hummus, guacamole, salsa, salad dressing, peanut butter.The table shows how lunch boxes can be formed, and what components to include in your meal.Tasty Healthy Lunch Kit Recipes to Pack for LunchSince we identified key elements that should be in your lunch kit, let's bring down some packed lunch ideas that should only be warmed up in the microwave. The first on our list will be fried rice cooked with eggs and vegetables. For 1 cup of long grain rice, you'll need 1 chopped onion, 1 capsicum (green or red), a large carrot, 1 can of sweet corn, 1 can of green peas, and spring onions. Use sesame or olive oil for cooking, and add soy sauce for flavor. Start by cooking omelets on a pan. Once it's done, transfer it to the plate, slice, and put aside. Next, cook vegetables and toss them well Add cooked rice and fold in omelet slices. This will be your main meal. Add celery sticks as a source of natural fiber. Also, chop fruits and mix them in the tube. Additionally, get a serving of popcorn, choosing the taste you like the most; these will be your snacks. For a drink, get water.As a second option for lunch, we offer tuna sandwiches with mayo and cucumber. Mix tuna and mayonnaise in a bowl, adding salt and pepper for a better taste. Chop cucumber into small slices. Make your sandwiches by adding tuna-mayo mix on one slice of bread. Cover the ingredients with the second slice of bread and but the sandwich on a grill to get crusting. Get apples and crackers as snacks, and take water or iced tea as a source of liquid. If you're OK with dairy products, replace crackers with a small carton of milk.The third option on our list is pasta salad. It takes around 20 minutes to cook this meal, but it's definitely worth it. A well-balanced meal that contains all the needed nutrients to keep you up throughout the day. For this salad, you'll need cooked pasta and vegetables (cherry tomatoes, bell peppers, and green onions). Olives are optional, but if you don't include them in your meal, it won't be a disadvantage. Also, use parmezan or mozarella for flavor.Start by cooking your pasta. Next, prepare all the vegetables in a big bowl. Chop them, mix, and place in the fridge for at least 30 minutes. It's needed to mix the flavors of the ingredients, as it will make an impact when combining with the pasta. Finally, mix pasta and vegetables together, and add some cheese on top. For dressing, mix vinegar, dried oregano, and olive oil. Spread it on top of your salad and mix well, so all the ingredients will be filled with taste. What to add to the pasta salad? As it's work lunch, you may need more vegetables and fruits to feed your brain. You can have baked veggies, a mix of berries, or peanut butter muffins with bananas. For liquid, you can use water once again.Is Lunch Meal Prep Hard?When you don't have an understanding of what you want to eat, the meal-cooking process gets tough as you hesitate about the ingredients or the way you want to combine the elements. Still, when you have a plan and set priorities about the ingredients, any lunch is easy to prepare. Just take your time and get things done, so you can put your food in the box and get it down during the lunch break. However, if cooking is not an option, think about using food delivery. Main dishes available in our restaurant will help you get the variety of foods and balance the calorie intake, so you won't eat too much.FAQWhat is the best food to eat for lunch at work?For lunch, choose the food that is easy-to-eat and keeps you full for the rest of the day.What is the best method to pack lunch?Choose a lunchbox divided into multiple sections. Add your food to each section in the selected proportions and depending on your preferences.What to choose as snacks for lunch?Consider getting healthy snacks like whole grain crackers, fruits, dried fruits, popcorn, etc. Avoid sweets and simple carbs like chocolate bars, cookies, etc....

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   January 21, 2025
   Lifter Life Team
Healthy Salad Recipes For You To Cook

When we hear the word "salad," the first associations that come to mind are of healthy and delicious foods that may be implemented in your diet. It doesn't take long to cook salad, and all the ingredients in this meal are properly balanced and create a nice flavor. Sometimes, salad can be the main dish on the table, but sometimes people cook it as the main and only dish. For example, a warm salad with pasta, tuna, and light Italian dressing is perfect for dinner. Chicken salad may be the #1 option for those who want to stay in shape and have a balanced meal.There are also high-calorie salads with mayo, ham, fatty cheese, and other high-volume ingredients. We may see them on the table during holidays. Still, it may not be the best choice for weight maintenance. Once you create a weight maintenance plan for yourself, it's better to get low-calorie recipes with light dressing and lots of vegetables. If you want to find out more about salad recipes, keep up with this article. We will show you what high-quality meals look like.Green Salads—Great Side DishesIf we consider salad a side meal, it's good to make it light and full of vitamins. Green salads, especially ones with avocados and cucumbers, will give you lots of fiber and healthy elements. For example, avocado is a source of vitamins E, C, and K, as well as B6. Avocados combined with olive oil, lettuce, and fetta cheese make a nice salad. You can serve it with chicken and rice, pasta and meat sauce, or other dishes that should be balanced with green vegetables. What makes a nice green salad? Here are key points to consider:Make sure the vegetables are fresh and well-washed.Use low-calorie dressing to balance the flavor and make all the ingredients taste good.Add salt to boost the flavor even more.Warm Salads: Meals that Make the DifferenceAs we said at the beginning, warm salads differ from other meals in this category, as they can replace a whole meal and taste good after being in the fridge for 1-2 days. Pasta salad with canned fish, Salads with chicken or red meat, salmon salad, red onions, green vegetables, and red bell pepper. The idea behind cooking warm salads is to combine high-volume ingredients (meat and fish) with vegetables, balancing it with dressing to make delicious, healthy dishes. Of course, if you take mayo as a dressing and add too much of it, it won't be a good idea. However, if you use low-calorie dressing or make it yourself, it will be better.Let's take classic chicken salad as an example. Everyone has different preferences about how to make this dish, especially the ways to cook chicken. Some prefer grilled chicken; others want it to be boiled, so it's soft and smooth. Another questionable point is about the sauce. Since it's mayonnaise, some prefer to make it themselves; others will get a low-calorie version in the grocery store. There's also Dijon mustard on the list of ingredients, as it balances the whole meal and makes the flavor even better. What about other ingredients? There are plenty of options to use people add:CeleryRed onionAlmondsGrapesOptionally, people add cooked pasta to the salad to create balance with the meat and make it a larger meal. Still, if you do so, you have to add more sauce to the whole meal. Such a salad can be a perfect post-workout meal. Just make sure you have enough grams of protein from the chicken, and you've got fresh vegetables to balance the meat taste.Taco Salad: Something Unusual on Your TableHave you eaten tacos before? Do you remember how tasty it is? Now imagine having a salad with the same ingredients. This version of taco has chips instead of lettuce and brings a better taste, as juicy vegetables are combined with properly cooked ground beef, and creamy sauce boosts the taste even more. The original salsa sauce adds a bit of spiciness, but you can boost the meal by adding garlic dressing made of sour cream, mayonnaise, onion powder, and some oil for texture. Sour cream can be replaced with Greek yoghurt, but it won't make a big difference. Make sure the veggies are fresh to get a better taste, so you will feel the flavor for 100%.What Makes a Great Salad?There is no single salad recipe that could be claimed to be perfect. Usually, everyone has their own preferences based on the season, time of the day, purpose, etc. Still, if you want to have a balanced salad for your meal, you should consider the following points:Add vegetables for fiber and minerals. Choose a low-calorie dressing. It won't make the meal heavy or level the taste of vegetables.Measure your ingredients, so you'll have a balanced meal.If you want to have a variety of salads on your menu but don't have the opportunity to cook them yourself, consider ordering them. We offer a wide range of salads with different tastes and hundreds of ingredients. Fresh salads with tomatoes, spinach, and feta, or warm salads with salmon and avocado, pasta and chicken, and other combos that deliver a great taste. Want a Greek salad? You can have it! Just make an order, and our chefs will cook it, and couriers will deliver it right on time.FAQWhat are the 5 major types of salads?Green salads, warm salads, vegetable salads, mixed salads with warm and cool ingredients, and fruit salads are considered as the 5 main types of salads.What salad can be considered unhealthy?Caesar salad may be considered unhealthy because of its high-calorie dressing made of mayonnaise, cheese, salt, and oil.What ingredients should be in salads during the weight loss diet?If you cook salads during weight loss, avoid high-calorie ingredients like crackers or chips. Also, stay away from heavy sauces and dressings....

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   January 21, 2025
   Lifter Life Team
What Are the Best Vegan Meals for Breakfast, Lunch, and Dinner?

Does being vegan mean eating the same food and feeling unsatisfied all the time? Not. People who follow this type of diet have numerous options to combine their favorite products and get themselves tasty dishes anytime. Whether it is breakfast, lunch, or dinner, you can cook something quick and easy and feel yourself full till the next meal. Moreover, such meals don't require exotic products or extra cooking skills. You only need to know the proportions and follow the steps while cooking. In this article, we will present some cool recipe ideas to diversify your diet and make it more satisfying.Vegan Meals: Cook Yourself or Order Delivery?One of the biggest questions for vegans is what meals they want to have. Some prefer to have their meals delivered, as they don't have time to cook for themselves. This option may cost more than if you buy food and cook it yourself, but since they run out of time, it's worth it. If you are looking for a reputable delivery service with vegan recipes, try our vegan meal plan. It's a flexible plan consisting of three meals. With them, you receive a full amount of carbohydrates, fats, protein, and fiber and cover the daily amount of calories. Moreover, meals do not repeat from day to day. Our chefs cook different dishes all the time, so you won't struggle to eat the same food all the time.However, if you have time to cook vegan meals yourself, it's the best option. When you do it yourself, you know what's inside your vegan breakfast, lunch, and dinner, and what proportions you have for each ingredient. Whether you cook breakfast burritos, healthy began cake, or a tofu scramble, it will be tasty and nutritious. So, what can you cook for each meal? Let's break down the best options.Best Homemade Vegan Recipes for BreakfastBreakfast comes first and stands out as the most important meal during the day. The main purpose of this meal is to wake your body up and give you enough energy for your daily tasks. Usually, people take simple carbs for breakfast, which is not good for our bodies. The consumption of these carbs will satisfy you for an hour or two, which is not enough, and you will start feeling hungry soon. Your breakfast should consist of multiple components, including complex carbs, protein, and fiber. So, what vegans can cook for the first meal?The first option is a vegan French toast, perfect for weekend breakfast. The key ingredient in this meal is chickpea flour. It's not an exotic ingredient, as you can easily find it in the grocery store, and it will make a difference in how your French toast tastes.Prepare all the ingredients beforehand. Make sure the batter is mixed well, the bread is sliced, and the skillet is heated up. You can use vegan butter or oil to cook your French toast; just make sure you won't burn your toast. Cook each slice no longer than 30 seconds, as it's enough to cook the batter. Serve vegan French toast with jam or honey.The second option for a vegan-style breakfast is a breakfast skillet. The idea is to mix vegetables and simmer them till they reach perfect condition. There are several variations available, so you don't need to stick to one option. The most popular ingredients for such meals are chickpeas, red pepper, spinach, and red pepper. In addition to that, you can add mushrooms as a good source of protein. Also, add potatoes, so the meal will make you full. Use your oil of choice to cook (you get a better flavor and healthy fats) and mix your veggies with Italian seasoning. Also, consider adding avocado and/or salsa for a better flavor. Chop all veggies into cubes, so it will be easier to cook such a volume of food. Lunch Recipes for VegansLunch comes in the middle of the day, when we need to fuel our bodies to stay active for the rest of the day. A perfect meal for lunch should contain enough calories and be balanced in carbs, protein, and fats. The first option for a vegan lunch is a crunchy Thai noodle salad. Instead of eating regular salad, you can diversify it, making it creamy, spicy, and filled with more high-quality components. Interesting fact: in this salad, you use almond butter dressing instead of oil or any other sauce. It consists of almond butter, coconut vinegar, low-sodium soy sauce, one tablespoon of maple syrup, ground ginger, siracha, red paper flakes, and warm water. This dressing makes the salad creamy and spicy, so you eat not just a raw salad but a nice, juicy mix of vegetables and noodles (it's better to use brown rice noodles to reach the needed flavor). Also, consider adding carrots, as it resonates with almond dressing and noodles.The second meal for lunch we mention in our article is a salad wrap with avocado. The idea is to use lettuce instead of tortillas, as it makes the meal a bit lighter. It takes about 10 minutes to prepare 1 serving of this meal, as you get two large wraps. To cook the mix for these wraps, use the following ingredients:1 large avocado1 can of chickpeas1 diced stalk of celeryhalf of a large red bell pepper1 diced medium-sized carrot1/4 cup of cilantro1/2 teaspoon of salt and 1/4 teaspoon of pepperMash avocado in a small bowl, then add chickpeas, pepper, carrots, and other ingredients. Add spices at the very last moment. Take a leaf, scoop the mix you made, and put it in the center. Do it till you use all the mix. Wraps can be stored in the fridge for up to 5 days.What to Eat for Dinner as a Vegan?Dinner should be light and nutritious. The best options for dinner are soups and/or salads with light vegan dressing. Let's start with one of the recipes from this category, as it may be a roasted tomato basil soup. The basic ingredients are tomatoes, garlic, onions, and fresh basil, as they create a saturated taste and flavor. Other key ingredients are vegetable broth and milk (coconut, almond, or soy milk are the best). Core and seeds should be removed from tomatoes, and you also should chop them in half. After that, roast tomatoes and vegetables, adding some oil, paper, and salt. When it's done, blend vegetables to ensure they are completely smooth, and add broth, milk, and other ingredients. Next, put the mix in the pot and place it on the stovetop. Simmer for 10-15 minutes and add more salt if needed. Serve with breadcrumbs. Another option you can have for your vegan dinner is an eggplant bourguignon. A nice veggie meal to get with pasta or mashed potatoes. It's not heavy for your stomach, and it will satisfy you at the end of the day. The only disadvantage is the time needed to cook this meal, as it takes around an hour. You will need eggplant, mushrooms, carrot, onion, 3 gloves of garlic, 1 cup of vegetable broth, 2 cups of dry full-bodied red wine, and 2 tablespoons of tomato paste. For seasoning, use 2 bay leaves, 1/2 teaspoon of smoked salt, and olive oil to cook. Additionally, cook pasta or mashed potatoes to serve your meal. Cook veggies in the pot, adding some olive oil. Add mushrooms, carrots, and eggplant first. After that, add garlic and broth, and stir the mix. Add wine and tomato paste, so the liquid will be dense. Stim the mix for about 30 minutes, so the alcohol will cook off. Turn the heat off and add extra salt if needed. That's it.As you can see, there's nothing complicated about cooking vegan meals for breakfast, lunch, and dinner. Focus on the products you like the most and cook your favorite meals. However, if cooking is not an option, there's always an option to order a vegan meal plan full of healthy dishes.FAQWhat can vegans eat for lunch?For lunch, vegans can have avocado chickpea sandwiches, tomato soup, or vegan Caesar salad.What is the best time to have dinner?Dinner should be taken at least three hours before bed, so your body will digest everything and you won't feel uncomfortable during the day.What foods should you eat to consider yourself 100% vegan?As a vegan, focus on plant-based foods like fruits, vegetables, and nuts. Use vegan butter instead of classic butter and plant milk instead of classic milk....

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   January 21, 2025
   Lifter Life Team
The Most Unhealthy Ways to Lose Weight

Weight loss can bring a lot of positive aspects to our lives. When we lose extra kilograms, our body feels stronger as we normalize the blood pressure and reduce the risk of diabetes. We also change our visual appearance by getting leaner and cutting our muscles. Last but not least, effective weight loss gives us confidence in our daily activities. Still, it's important to choose proper methods that won't damage your body when it comes to weight loss. Chasing the goal of losing weight means people do not burn fat but lose their overall body weight, including muscles, which is not good. They eat less, hit the gym, and achieve the result they may not want to achieve. If you want to deal with being overweight effectively, lose weight, and keep your body in shape, you should know what methods to avoid. In this article, we will highlight the most unhealthy weight loss methods and give you practical advice about weight control.What Makes Effective Weight Loss?The most common misconception about weight loss is that you only have to reduce calorie intake, switch to healthy foods, and do workouts. This concept may work, but it will quickly make you hate the weight loss process. How to avoid that? The main condition of effective weight loss is to stay in a calorie deficit. The focus on eating healthy foods is good, but there's no need to be obsessed with it. You are allowed to eat sweets and even fast food if it keeps you in a calorie deficit. For example, if your calorie amount is around 2300–2500, slowly reduce it to 2200, then to 2000. If you rapidly drop half of your calorie intake, it won't allow you to stay active throughout the day.By slowly reducing the amount of calories you take, you switch to using body fat as a source of energy. For the first time, it will be stressful, but once your body adapts, you start seeing changes, as your body will slowly lose weight and come to normal shape. Now, let's discuss methods that lead to weight loss but damage your body, as they should be avoided.Skipping Meals to Reduce the Calorie IntakeSometimes, when people hear about reducing calorie intake, they think that skipping meals will make a difference, as you literally eat less and lose weight. It's the biggest mistake people make. They want to have quick results and lose fat as fast as possible. Unfortunately, the proper weight loss won't happen in a flash, especially if you have to drop 10 kilos or more. Your weight loss program should be rational and put quality over speed. Instead of skipping meals, do the following:Look at what you eat now and replace unhealthy products with healthy alternatives.Create a list of meals you'd like to eat during a weight loss program.Maintain your daily eating and count how much you eat during the day, ensuring you consume less than you spend.Cook your meals yourself. When you do it, you know exactly what you take.Cooking for yourself is good, but you may not have this option all the time. In this case, it's better to have a backup and know where to order high-quality meals for weight loss. With our weight loss meal plans, you will surely lose weight and eat tasty food. You can take a trial and then get a complete meal plan for 28 days, as you will get fresh meals delivered 7 days per week.Relying on Fad DietsThe biggest problem that ruins the healthy weight loss process is that people choose fad diets to use "the fastest" approach for fat loss. These plans are overhyped and are based on "breakthrough" methods of eating specific products or focusing on specific components. For example, those who push fad diets to overcome obesity are encouraged to use a ketogenic diet when they focus on eating more fats and reducing carbohydrates. A ketogenic diet makes a difference, but it should be implemented slowly. It's better to start using it when your weight management is OK, but if you have a goal to lose weight, you'd better do it with a classic meal plan. Still, if you are interested in trying ketogenic methods, check out our recent article about keto diet recipes.Instead of following fad diets, focus on products you like the most and search for healthy recipes that work for you. There are numerous ways of cooking chicken and rice, chicken and pasta, or making salad with tuna and feta cheese. These are only a few examples of healthy recipes good for calorie reduction.Restricting Carbohydrate IntakePeople are obsessed with low-carb diets because they think it's the most effective method to help you stay in shape. Lots of actors use such diets to prepare for their roles, like Alexander Skarsgard, who had an insane diet preparing for his Tarzan role. Still, if you want to lose weight to feel healthy, you don't need extreme meal plans with low carbohydrate intake. First, count how many calories you need. The formula is: 2.2 grams per kilogram of the desired weight. With this formula, it will be easier to control yourself and have no cravings in the evening. Of course, if you need to lose 100 pounds, keeping this discipline won't be easy, and you should slowly reduce the calorie intake. Still, if you are 10 pounds away from your goal, the process will be a bit easier. Anyway, going rouge about carbohydrates is a wrong concept in dieting, and you should avoid it, choosing balanced meal plans instead.Focusing On the Numbers on ScalesPeople get upset when they lose 0.5 kilos in a day, and the next day this weight returns. They start thinking their efforts are not enough, but it's the wrong mindset. The weight they lose is water that is always inside our bodies, and it's OK that you have extra liquid inside your body in the morning. Instead of weighting in daily, focus on changing your diet and workout plan. Healthy eating and discipline will make the difference from a perspective, so consider weight loss as a long game. Weight in once a week and take notes. If you see positive changes, keep the track, and you will achieve the desired result as soon as possible.FAQWhat method is the worst to lose weight?A low-calorie diet with a carbohydrate deficit is the worst way to lose weight, as it may damage your health and cause lots of stress.How to lose weight?Weight loss comes from calorie deficits and physical activity. Once you reduce the calorie intake and switch to an active lifestyle, you will burn fat and get in shape.Should you lose weight quickly?Don't rush trying to lose weight because you can get sick and stress a lot. The worst case is when you deal with stress by eating more, which will make you gain weight....

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   November 1, 2024
   Lifter Life Team
Healthy Keto Snacks to Upgrade Your Diet

Being on a keto diet is tough, especially if you have few recipes in your arsenal. People who are doing it for the first time find it hard to adapt to new conditions Moreover, when they have a long break between meals, they want to get a keto-friendly snack to cut their starwings and receive more energy to keep going.You won't face such problems once you use our ketogenic meal plan. We provide our clients with comprehensive daily plans that change every week, offering new meals and considering the number of calories. However, if people want to diversify their diet plan and get something new, we can help them by offering unusual low-carb snacks. These recipes are pretty simple and won't take much time to prepare, but they will give you maximum satisfaction. Why It’s Important to Have Snacks in Your Diet?The snack idea is controversial. Some say that we don't need snacks in our daily diet, as they ruin the calorie balance. Another point of view says that snack options should always be included in the diet. It will help you keep the sugar level in your blood and give you enough energy to keep going during the day. If you have an active lifestyle, snacks will be your saviors, as they won't let you feel the hunger between the main meals. Takeaway Brief DescriptionLow-carb ingredientsAll meals are cooked with low-carb ingredients like nuts, avocado, fish, veggies, meat, etc.A high content of healthy fatsHealthy fats provide our bodies with essential elements, boosting metabolism and increasing fat-burning processes.Protein-rich mealsMost snacks contain protein-rich components, which is good for muscle health support. Free of sugarSugar levels are kept low and ketosis is maintained with keto snacks that use natural sweeteners like stevia or erythritol.Simple cooking processKeto snacks, such as fat bombs, cheese crisps, or keto-friendly smoothies, can be prepared at home easily.Convenient optionsKeto snacks include portable options like nuts, seeds, and prepackaged bars, which are ideal for snacking on the go.Brings satietyThe high-fat content of keto snacks makes them filling and aids portion control and energy maintenance between meals.So, what you can have as a snack on a keto diet? Let's go through the most common ketogenic diet snack recipes.Vegetable Snacks Filled With Nut ButterThe combo of vegetables and nut butter is one of the most effective combos you can have. You mix fiber and fats, improving insulin sensitivity and having better satiety. Use fresh vegetables or have them lightly cooked, as it won't make a big difference. Just keep the balance and don't take too much peanut butter. 2 tablespoons of peanut butter is a daily portion for an adult person. Also, check the label if you purchase peanut butter instead of making your own. Celery Boats With Salmon SaladSalmon is a king of fish not only because of the taste but due to the high amount of Omega-3 fats. It also contains a lot of protein, which makes it a good choice for those who gain weight or try to get in shape. For this recipe, it's better to use canned salmon, around 100 grams per serving. With it, you will almost cover the daily need for Vitamin D. Use salmon, and low-fat mayonnaise, and serve this salad with pieces of celery. You will be satisfied. Sushi Rolls (Keto Version)Who said that the sushi recipe can't be changed? You can combine the needed ingredients in tasty rolls and enjoy them between lunch and dinner. Raw fish, vegetables (cucumber seems like the #1 choice here), cream cheese, and other optional products will make nice rolls that can be cooked within a few minutes. You will get a solid dose of protein and fiber from vegetables. Smoked Trout SpreadThis creamy and smooth dish doesn't look like an actual snack, but people mostly serve it between main meals. Trout comes up as a main ingredient, giving you protein and healthy fats (not as much as the salmon, but still good). Mix it with cream cheese and add some parsley or other green vegetables. Bacon-Guacamole BombsAnother easy keto snack in our list mixes bacon and guacamole. You can serve it with rice cakes or eat it as it is. Form ball-sized portions and enjoy the meal. A combo of fiber, saturated and unsaturated fats and a bit of protein is exactly what you need to keep up and remain saturated during the day.Zucchini ChipsThis is a great keto snack for multiple reasons. First, it's simple to cook, as you have to bake your zucchini (add seasoning if you want). Second, this meal won't make a significant impact on a calorie deficit, as you can eat them two to three times per day. Of course, if you need to gain weight, this is not a good option. If you check our muscle growth meal plan, you'll notice that it contains high-calorie snacks to keep the energy level high. Keto-Friendly Avocado BowlsAvocado is one of the most common ingredients of the keto-friendly recipes for a reason. It contains dozens of elements essential for the body. Even if you are not following a keto diet, eating 1/2 avocado per day will make a big difference. To cook the avocado bowl, cut it in half, remove the pith, and add a mix of mozzarella, cherries, and basil. That's it.How to Build Timing for Eating?People feel comfortable when they follow two major points: match their calorie count and follow the timing of eating. You control your hunger and avoid losing energy because of starving. Still, people don't build habits from nothing. If you want to understand when to eat your meals and how long the break should be, consider doing the following:Identify your natural rhythm. Watch yourself for a few days to understand how much energy you need to complete regular tasks, and what hours are the best to feed yourself. Set time frames for snacks. Since snacks become a part of your daily meal plans, decide when you have them, so you won't lose appetite when coming to your main meals. Master flexibility. Don't stick to one type of food. Despite you're on a keto diet and you have several restrictions, use multiple recipes. Make your routine unusual. The most important tip to remember is that you should listen to your body. Sometimes, it sends signals about products or meals it wants more. Trust your body, and it will have a positive outcome on your eating habits. The fact that the keto diet is low in carbs doesn't mean you have to suffer. Use available recipes and create a flexible meal plan that will keep you interested for a long time.FAQWhat foods can be used as snacks for the keto diet?Eggs, nuts, cheese, berries, and seeds are good for snacks. You can eat them separately or combine them, cooking something unusual.What junk food can be added to the keto diet?Nuggets, bacon balls, and grilled chicken can be included in the keto diet. You can also have high cocoa chocolate while being on a diet. What keto products are good if you don't want to cook?Avocados, peanut butter, seeds, and nuts are good options to eat fast without cooking. ...

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   November 1, 2024
   Lifter Life Team
Pescetarian Healthy Recipes for a Balanced Diet

The pescetarian diet differs from vegetarian and vegan lifestyles as it's more flexible and less strict. You have more options to cook food as more products are available for you to eat. The key aspect of a pescetarian meal plan is that seafood is the main component. Fish (salmon, tuna, etc.), shrimp, octopus, and other products will dominate the meals. Does it mean pescatarian recipes always repeat and you eat the same food all the time? Absolutely not. When you have a bunch of recipes, you can combine various ingredients and give yourself healthy eating without struggling. In this article, we will provide you with the most unusual recipes, explaining how to cook them and why they will make a difference.Advantageous PointDescriptionHeart HealthFish, especially fatty fish, is rich in omega-3 fatty acids, which are known to improve heart health and reduce the risk of cardiovascular diseases.Weight ManagementA pescetarian diet tends to be lower in calories and high in protein, which can support weight management and muscle maintenance.Nutrient-RichFish and seafood are excellent sources of essential nutrients like vitamin D, B12, and iodine, which may be lacking in other diets.Environmental ImpactA pescetarian diet generally has a lower environmental impact compared to diets that include meat, particularly red and processed meats.Reduces Risk of Chronic DiseasesStudies suggest that pescetarian diets may help lower the risk of certain chronic conditions, such as type 2 diabetes and hypertension.Improves Brain HealthOmega-3 fatty acids found in fish support cognitive function and may reduce the risk of dementia and other brain-related disorders.FlexibilityThis diet allows for flexibility by including a wide range of plant-based foods along with seafood, making it easier to meet nutritional needs.High in AntioxidantsPlant foods, which form a large part of a pescetarian diet, are rich in antioxidants, which help reduce inflammation and combat oxidative stress.Take a look at the key advantages that come with a pescetarian diet.Pescetarian Recipes for BreakfastIn the morning, our bodies need powerful energy boosts to have an easy start to the day and keep going. Despite breakfast being the most important meal of the day, it's also the simplest. Give yourself a bit of sweetness, enjoy your morning, and keep your metabolism level high.The first option we offer is an easy pescetarian breakfast: lemon ricotta pancakes. The recipe requires a minimum of ingredients and gives you fluffy tasty pancakes. In the first stage, you mix flour, baking powder, and salt. Whisk everything. Take the second bowl and prepare another mix. It includes eggs, buttermilk, vanilla extract, ricotta cheese, granulated sugar, safflower oil, and lemon zest. Mix it until all the ingredients are combined. Slowly mix ingredients from two bowls, creating a mix that is your pancake batter. Cook your meal on medium heat with a bit of butter. Serve pancakes with strawberry and powdered sugar. However, you can always add your favorite jam.The second option for breakfast on a pescetarian diet is a salmon sandwich. It takes only 10 minutes to cook it, and it's more than worth it in the question of taste and saturation. The main thing to remember about this recipe is that you use flaked salmon, as it's easier to combine with other ingredients. In a bowl, mix the salmon, sweet relish, mayonnaise, mustard, salt, pepper, and diced tomato. Toast the slices of bread you are going to use for your sandwich and put it on the plate. Spread the mashed avocado on one of two slices, and put shredded lettuce on top. After that, add the salmon mix and put sauerkraut on top (optionally). Close the sandwich with the second slice of bread and enjoy your sandwich. Salmon is an omega-3-rich product. Combined with vegetables and carbs from bread, it makes a nice and tasty meal.Pescetarian Lunch - Nice and EasyThe next step in the pescatarian meal plan is lunch. When you are in the middle of your day, it's essential to take a high-calorie meal combining key components and restores your energy to keep going. Let's start with an unusual coconut fish curry. This Indian-inspired recipe can be cooked in one pan and takes only 30 minutes to be cooked. Your main ingredients will be frozen prawns, coconut milk, and hake fillet (skinless). For the spices, use coriander, shrimp paste, a single chopped onion, red chili pepper, and three garlic gloves. In the first step, you cook shrimp with paste and spices, slowly steaming them until they perfect condition. In the second step, you add hake and squeeze the lime juice. Serve your curry with cooked rice.Fish stew is our second candidate for the lunch meal. A simple recipe allows you to get two portions of a tasty meal that will boost you for the rest of the day. On a large pan, cook diced carrots, celery, garlic, fennel seeds, and raw shelled king prawns, and start cooking. After 5 minutes, add tomatoes, leeks, stock, and seasoning. Continue cooking at least for 15-20 minutes, so the vegetables and seasoning will create a mix and exchange tastes In the next stage, add fish (about 200 grams of pollock fillets). Those who see this recipe for the first time may think that a combo of pollock and king prawns looks strange, but in fact, it gives a tasty flavor and becomes one of the tastiest seafood recipes. Dinner Recipes for PescetariansIn the evening, it's good to give your body a simple combination of products. If you eat a small meal, you won't feel oversaturated at night and sleep normally. So, the first option for dinner is salmon roasted with potatoes and asparagus. A good balance of protein, fats, a small amount of carbs, fiber, and vitamins. It's not only about omega-3 but also about potassium, vitamin B12, and antioxidant astaxanthin. People often forget about such components, and fish and seafood are great natural sources of these elements. To cook this healthy pescatarian meal, you need to preheat oven to 400°F. At the same time, toss potatoes mixing them with salt, pepper, seasoning, and oil. Roast it for 15 minutes Do the same with asparagus, but add lemon juice and a small bite of butter for a better taste. Place the salmon between potato and asparagus, adding salt and pepper as well. Roast for 10-12 minutes. That's it!The second option to cook for dinner in our article is even more simple. It's an avocado and salmon salad. Create a smooth mix combining avocado, vinegar, mustard, garlic, oil, water, and lemon juice. Process for about 30 seconds. Cook salmon on a large skillet with a bit of oil, adding pepper and salt. Wait when the fish becomes golden about 3 minutes for each side. Finally, deal with the rest of the ingredients. In a large bowl, combine cabbage, salad greens, carrots, and dressing you made before. Mix everything and add cooked fish on top. Your dinner is ready?How to Keep Yourself Interested in a Pescatarian Diet?One of the biggest problems with all diets is that you have to keep yourself interested in eating almost the same food in various combinations. Luckily, a pescatarian diet is more interesting than a vegetarian diet, as you have more options to cook your meals. Create a list of meals you want to cook/try and change them every week. Also, if cooking seafood at home is uncomfortable for you, try a complex meal plan that contains everything your body needs. Our chefs cook healthy meals to help you follow a balanced diet, so your body has all the needed vitamins. FAQWhat foods do pescatarians prefer?People who follow a pescatarian diet focus on seafood. Simply put, it's a vegetarian diet with fish and seafood.Can you cook pizza on a pescetarian diet?If you are a pescatarian, you can have pizza with seafood, vegetables, and cheese. You can try various combinations and find the best mix for your pizza.How to make your pescetarian diet more unique?Don't limit yourself to recipes. Even though you don't eat meat and poultry, you can combine vegetables with seafood and high-quality carbs to get yourself a tasty diet. How many calories will you get on a pescatarian diet?A well-balanced pescatarian meal plan contains around 2000-2500 calories. ...

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   November 1, 2024
   Lifter Life Team
Mediterranean Diet Recipes You Should Try

The Mediterranean diet may not be the most popular compared to the carnivore diet or pescetarian diet, but millions of individuals in the world still prefer it over other meal plans. The diet is based on traditional eating patterns from the culture of Mediterranean countries (Greece, Italy, Spain, etc.). The main benefit of this meal plan is that you focus on unprocessed food, getting lean protein, saturated and unsaturated fats, vitamins, fiber, and all the needed elements to satisfy your body. The diet focuses on these key components:Fruits and vegetables. Seasonal products play a major role in the Mediterranean diet, providing essential vitamins, minerals, and other nutrients. Whole grains. Brown rice instead of white rice, whole wheat bread instead of white bread, oats, bulgur, and other products form the basis of the Mediterranean diet. Healthy fats. When on this diet, you mostly get fats from olive oil (because you use it for cooking), seeds, nuts, and avocado. At the same time, products like butter are limited.Lean proteins. In the Mediterranean diet, your main protein sources are seafood and fish. Sardines, salmon, and other products are rich in omega-3. Eggs, poultry, and plant-based protein are also included in the diet. At the same time, read meat appears less frequently. Dairy products. Two products dominate in this category: cheese and yogurt. In most cases, people use goat cheese and goat milk to cook meals. These products are good sources of probiotics and calcium, and the last one is very important for bone maintenance. People who follow the Mediterranean diet cut off processed food and sweets. Cookies, cakes, and similar products appear very rarely. Such maintenance allows to reduce the risk of heart disease and balance the cholesterol level. You have better control of your blood sugar and reduce the risk of diabetes. You will also feel the difference as your mood changes, so you will have emotional stability. Now, let's move to the most important part and discuss Mediterranean recipes.Mediterranean Recipes for BreakfastLet's start with something simple like ricotta toast. The basic components of this meal are toast and ricotta cheese. What to add on top is your choice. Peaches and Hamon create a contrast of flavors while cooked mushrooms give a more monotonous taste. Adding honey or jam on top of the main ingredients is also a good option that emphasizes the taste. For example, adding honey on top of peaches will blow up your taste buds.The second recipe for breakfast is more complicated but has a strong taste. It's a carrot cake with dates and walnuts. For batter, combine 1/2 cup extra virgin olive oil, 1/2 cup Greek yogurt, 1/2 cup honey, 1/3 cup milk and 1/2 cup honey. Add 3 eggs one after another, and whisk the whole mixture, so all the ingredients will create a homogenous mixture. In another bowl, combine dry ingredients. Mix flour, baking powder, cinnamon, salt, ginger, and cardamom. Adding these ingredients will make the flavor more expressive. In the next step, mix wet and dry ingredients until they come up in a homogeneous mass. At this stage, add 2 cups of grated carrots. Add chopped hazelnuts and dates on top of the batter. Bake your carrot cake at 350°F for about an hour. This recipe can be used not only in the Mediterranean diet meal plan. If you follow a weight maintenance meal plan, this cake can easily become an option for breakfast. There's no added sugar, so you won't receive extra carbs, keeping your calorie count at a normal level.Lunch on a Mediterranean DietIt's lunchtime, so you have another option to cook something unusual. What about vegetable soup? There's a tasty and hearty recipe that will give you satisfaction for the rest of the day. You will spend less than 30 minutes but get a nice meal that can be served to the whole family. For the soup, you will need oil, garlic, chopped tomatoes, tomato puree, one tablespoon of dried oregano, and one cube of stock (vegetable or chicken, it's up to you). Also, the recipe requires root vegetables (you can use carrots) and green vegetables (courgette is a good option). Cut them into single pieces before adding to the main mix.The soup will be cooked in a single saucepan. Heat it adding 2 tablespoons of cooking oil and start cooking the onion. Fry it for 5 minutes. After that, add some garlic and stir for a few more seconds. Add tomatoes, the tomato puree, and oregano. Simmer for around 3 minutes. After that, add 1.2 liters of water and throw in the stock cube. Bring the soup to a simmer and start adding vegetables. You don't have to limit yourself to listed options, as you can have green beans, carrots, and other products. Just make sure you bring everything to a needed condition and add seasoning in the final stage.Another meal for lunch is a tuna pasta salad. We upgrade the classic tuna pasta and make a warm salad by adding fresh vegetables and seasoning. Your meal gets more healthy products and fills you up for the rest of the day. For this meal, it's better to use whole wheat pasta, as it contains more fiber and satisfies your body more. Use carrot, cucumber, and chopped tomatoes. Also, add chopped olives as they will resonate with pasta and tuna. Mix vegetables in a separate bowl. In another bowl, mix cooked pasta, tuna, olives, and cheese. Don't worry that the pasta is warm because it will warm the rest of the ingredients. Now, mix two bowls and serve the salad. With 150 grams of pasta (dry weight) and 150 grams of canned tuna, you get 5 portions of the meal.What to Eat for Dinner?In the evening, when you are tired after work, you probably want something simple and delicious to satisfy your body after a hard day. The first option that comes to mind is to order delivery and have a well-balanced dinner from the restaurant. Still, if you are not sure about the quality of the delivery or just want to cook something yourself, it's better to find a recipe and cook it yourself. The first guest for today's Mediterranean dinner compilation is a cauliflower cire bowl with grilled chicken. A simple combo of rice and chicken is advanced to a higher level with rice by adding high-quality ingredients: cauliflower, feta, tomatoes, and olives. Also, you can add some oregano and lemon juice for flavor. Cauliflower should be cooked separately with a bit of olive oil and salt. Grill chicken with a bit of olive oil at 165 degrees F for about 15 minutes. For the seasoning, mix olive oil, lemon juice, oregano, and salt. Mix all the ingredients in bowls, and add the seasoning on top. You get 400 calories per serving with only 10 grams of carbs. What can be better?The second option we offer for dinner is provencal baked fish with roasted potatoes and mushrooms. You can use default or red potatoes for this recipe as it won't make a big difference. To achieve better flavor, combine olive oil, garlic, pepper, and salt. Combine it with tossed mushrooms and potatoes, and cook for 30-40 minutes. Stir the vegetables and create a layer in a baking form. Put fish on top and bake for 15 minutes until the fillet becomes opaque in the center. That's it, your meal is ready!What Is the Best Mediterranean Diet?What's great about the Mediterranean diet is that it offers a huge number of meals you can cook. There are hundreds of combinations you can have for breakfast, lunch, and dinner. Depending on the pace of your life and the way of eating you prefer, select more or less complicated options to cook. Even meals cooked within 3 steps or less can be delicious and healthy. However, if you don't have time for cooking due to a busy schedule or other obstacles, but you still want a healthy meal plan, you can order a delivery at our restaurant. With a solid number of Mediterranean meals, you will find something special.FAQWhat dish is the most popular in the Mediterranean diet food list?People mostly prefer Gyros and Tzatziki. These light meals are easily digestible and have a nice flavor.Is the Mediterranean diet high in calories?If you follow the Mediterranean diet, you will usually get around 1,500-2,000 calories per day depending on the meals you'll cook.Do you consume a lot of fats when doing the Mediterranean diet? Around 30-40% of calories come from fats when you follow a Mediterranean way program of eating....

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   November 1, 2024
   Lifter Life Team
Best Healthy Carbs Options for You to Try

Carbohydrates are essential for a healthy and well-balanced diet. Carb food provides energy to our bodies and keeps the blood sugar at the appropriate level. Depending on your purpose (gain weight, maintain weight, get shredded, etc.), you may need different amounts of carbs for your body. For example, when bodybuilders are in the off-season, they focus on eating high amounts of carbs to stay filled and have enough energy for heavy training. When they are cutting to prepare for the stage, they reduce the amount of carbohydrates, keeping the protein on the same level. Cheat meals allow you to try all the carbs you want. It's not only about complex carbs but about sweets and high-calorie meals. Bodybuilders are those who enjoy such meals the most as they stop starving and get the food they have been dreaming of for a long time. Carbohydrate SourceBenefitsQuinoaHigh in protein, fiber, essential amino acidsBrown RiceSustained energy, fiber, manganese, magnesiumOatsContains beta-glucan to reduce cholesterol and stabilize blood sugarBarleySoluble and insoluble fiber for digestion and satietySweet PotatoesVitamins A and C, fiber, antioxidantsPumpkinLow-calorie, rich in beta-carotene, fiberButternut SquashFiber, vitamins, and minerals, naturally sweetLentilsHigh in protein, fiber, iron, folateChickpeasGood balance of carbs, protein, fiber, mineralsCheck out the examples of the most popular carbohydrate sources and their benefitsStill, having a list of options is only half of the way. You should also understand how to combine them with the rest of the food, receive satisfaction with your food, and achieve your goals. For example, if you choose sweet potato, you should understand what recipes it can be used in. In this article, we will dive into the topic and explain how healthy carb options can be used. Sweet Potato - An Alternative to Classic PotatoBaked sweet potato with chicken and vegetables can make a nice post-workout meal. One large potato will bring you around 38 grams of carbs, which means two of them will be more than enough for a meal. Whether you need healthy carbs for weight loss or you want to keep the number of calories to maintain weight, sweet potato is exactly what you need. It contains vitamins A and C, giving you enough energy during the day. This carb source is good for lunch and dinner when you need to restore energy but avoid overeating. Brown Rice and Quinoa - High-quality GrainsHealthy eating is not about having the same products and meals all the time. When you get white rice and pasta as carb sources and it does not satisfy you, you should change the game and add something new. Brown rice and quinoa stand out as side dishes for most meals. Brown rice contains antioxidants while quinoa has minerals, potassium, magnesium, and phosphorus. Moreover, you'll have around 8 grams of protein per cup. It means you don't have to look for a protein source to add to quinoa in your recipes. You can mix cooked grains with chopped tomatoes, tomato sauce, avocado, and chopped onion, and add some spices of your choice. It will be a nice vegetarian meal that contains carbs, minerals, and fiber. Ideally for dinner.Brown rice, on the other side, is used in addition to protein sources. Sportsmen prefer to combine brown rice with chicken and salad, making it a classic dish for weight gain. It makes a balanced diet, keeping you full and giving you enough energy to keep up during the day. However, if you want to discover more healthy carbs for weight gain and get clean muscle mass, try our muscle gain diet. We change meals daily, offering you new options and balancing the overall calorie count, as well as proportions of protein, carbs, and fats. You will see how many grams of carbs per meal you get and how it stimulates you to gain weight. Oats - #1 Option for BreakfastIf cereal with milk is the first option for kids and teenagers, oatmeal is the #1 preference for older generations. Oats are high in carbs and also contain a lot of fiber (around 16,5 grams per cup). The only problem with this source of complex carbohydrates is that it lacks taste. Still, this is not a big deal. You can easily add taste to your oatmeal by mixing it with other ingredients. Here are some cool options to try:Bananas, making your oats more softChocolate, adds sweetness and offers an alternative source of fats. Perfect in the morning.Berries. Mix different types of berries for a better flavor.Nuts and seeds as sources of unsaturated fats.We should also mention oatmeal pancakes as an alternative to classic oatmeal dishes. In a blender cup, mix oatmeal, eggs, milk, and a bit of salt. Mix till you have a homogeneous mass. Cook it in a pan, adding coconut oil or butter. Serve with honey or your favorite syrup.What to Avoid When Balancing Carbs in Your Diet?When you have so many options to choose from, it's essential to understand what each component gives to your body. If we talk about carbs, we mean energy for weight lifting, running, and doing daily activities. High-carb foods fit into the diet when you use them in the right amount and use the provided energy. Moreover, you have to know what should be avoided.First and foremost, stay away from processed foods. Cakes, biscuits, cereal, lemonade, chips, and other junk food should be minimized as much as possible. It doesn't mean you can't have simple carbs, but you can change the sources you get them from (fruits instead of sweets, honey instead of cookies, etc.). It will make a difference for your body, as you will keep the blood sugar at the appropriate level and have enough energy during the day. Moreover, processed food usually contains lots of saturated fats and salt. It does not give us enough saturation, as we start feeling hungry an hour or two after eating fast food or sweets. Second, don't skip your meals. Healthy weight management is possible only when keep the calorie count and eat on time. People usually have from 3 to 5 meals a day. If you eat 5 times per day, you usually have 3 main meals and 2 snacks. Snacks help you avoid hunger, so you don't lose focus and avoid getting angry for no reason. Create a schedule for each day of the week or the whole week at once, so you won't miss a meal and get enough carbohydrates, protein, and fats. Even if you are low in carbs following a keto diet, you still have to manage when to eat.If you don't have enough time to cook and manage your meals, there's always an option of getting a complete meal plan. Our weight maintenance meal plan contains all the needed components to keep you in shape and fill your body with all the key components. You can get a trial for a day or a week, or order a plan for 28 days. Every day, you'll have a different compilation of meals, including breakfast, lunch, dinner, salad, and snacks. Healthy foods we use will help you stay healthy and eat carbs without fear of eating too much. FAQWhat carbs are considered the best for energy?The best option for the energy boost is to mix simple and complex carbohydrates. For example, if you eat whole-grain toast with banana and peanut butter, you will have two types of carbs combined.What foods are good for fueling your body with carbs?Whole-wheat carb sources (pasta and bread), brown rice, and oatmeal will feed your body by giving you not just carbs, but also providing enough vitamins, minerals, and fiber. Is high carb food effective for weight maintenance?When maintaining weight, it's essential to keep carbs on the appropriate level. If you hit the gym, run, or swim, consider eating more carbs before the training session.How much carbs to eat for weight loss goals?If your objective is to lose weight, you have to reduce not only the amount of carbs but also the whole calorie count....

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   November 1, 2024
   Lifter Life Team
Well-Balanced Weight Gain Meal Plan to Help You Grow

What do you know about gaining weight? For some people, this is a tough process where you have to eat a lot of food, do heavy training, and get as big as possible to get shredded later. At this point, both eating and training are important, but when it comes to cooking and managing your meals, people go two ways. The first way is to eat whatever you want without paying attention to the number of fats, carbs, and protein. Even though your body fat level increases, you'll burn it when getting shredded. The second way is to stay on a strict diet and control your calorie intake. Such an approach is effective, but it may lead to quick emotional burnout, so you will achieve your goals at a high cost. The third option may be the most profitable to help you gain weight. With it, you follow a balanced diet and maintain the food you eat. You eat clean, but occasionally, you allow yourself to relax by having a cheat meal. Still, how to turn this third option into a meal plan? In this article, we will go through all meals of a weight gain meal plan and help you understand how it works. Keep reading if you try to gain weight but don't know how to manage your eating.What Are the Most Important Steps to Gain Weight Fast?Weight gain is not about eating a lot to see the difference on the scale. If you eat whatever you want, you won't succeed in gaining clean muscle mass. Your body fat level will rise as well. You will feel uncomfortable; the next stage, shredding, will be more tough and stressful. A well-balanced diet should be combined with the training program, as you use the energy to train your body and become stronger. Still, once we focus on a weight gain meal plan, it should be based on the following points.High protein intake. Protein is a material your muscles are made of. The consumption should be around 1,6-2,2 grams per kilogram of your body weight every day. Focus on choosing high-quality protein sources (chicken, turkey, egg whites, and red meat occasionally). Add protein and dairy products to diversify your diet.Calorie surplus. Effective muscle gain requires taking more calories than you burn. It's OK to have around 500 more calories than you usually take. Eat frequently. Getting three big meals a day is not so effective today, especially when you are in a dynamic lifestyle. Instead, consider having a meal every 3-4 hours will keep the blood sugar level on the appropriate level and give you enough energy to stay active during the day. Balance components in your meals. The food you eat daily should not only be high-calorie but also give you all the needed components: protein, carbs, fats, fiber, and minerals. For example, when you consume protein, consider adding vegetables or alternative sources of fiber to improve digestion. Hydrate your body well. During the muscle gain, it's essential to consume enough water. Consider getting at least 2-3 liters of water daily. Usually, it's about 1 liter per 1000 calories or 1 liter per 30 kilograms of your body weight. Last but not least is consistency. The most effective way to gain weight is to stay within your routine and stick to the schedule. You should eat well, sleep well, hit the gym, and control what you are eating. Start taking notes about how many calories you consume per day, or how to get. Still, if you have a busy schedule and don't have time for notes and calculations, there's an alternative. You can order a muscle growth meal plan. It allows you to get a high-quality goal-oriented diet. It's not just a fuel for your body, it's a tasty diet that will keep you satisfied and bring the balance of the components (protein-carbs-fats). Test the meal plan during the trial period to understand whether it meets your expectations or not. Now, let's discuss each meal to understand how to gain weight healthily.MealTimeProductsCaloriesProtein (g)Carbohydrates (g)Fat (g)Breakfast7:30 AM3 scrambled eggs with spinach and tomatoes, 2 slices whole-grain toast, avocado, 1 apple600255525Snack10:00 AMGreek yogurt (200g) with mixed berries and a handful of almonds300153510Lunch1:00 PMGrilled chicken breast (150g), 1 cup brown rice, steamed broccoli, and olive oil drizzle650406020Pre-Workout3:30 PMProtein smoothie with banana, 1 scoop of whey protein, oats (1/2 cup), and peanut butter400255010Post-Workout5:30 PMProtein shake with 1 scoop of whey protein and a banana20020252Dinner7:00 PMBaked salmon (150g), 1 sweet potato, mixed salad with olive oil, and quinoa (1/2 cup)700356025Evening Snack9:00 PMCottage cheese (150g) with sliced pineapple, a handful of walnuts300153015This is an approximate plan for a muscle-gain diet. You can use it as a template to create your own schedule and stick to it on the road to your goals. Plan for Weight Gain: BreakfastBreakfast is considered the most important meal of the day. When we eat in the morning, we fuel our body. Of course, you'll get extra calories, but the most important thing is to give yourself the energy and kill the cravings. What to eat for breakfast? It depends on your schedule. If you have a workout in the morning, you should get carbs and protein, giving your body fuel for the training session. Oatmeal pancakes with peanut butter are a nice option in the morning. Also, add some syrup on top, so you will have even more calories. Still, if you know that the workout will come later, don't overwhelm yourself with carbs. Focus on fats and protein instead.A few hours after the first meal, you may have a snack. It can be a protein bar, a protein shake, a cup of yogurt with berries, or any meal of your choice. Keep it simple and quick, so you won't spend much time eating and stay satisfied.Lunch on a Weight Gain DietNext comes lunch. This meal should contain all key components and be rich in calories, as you restore the energy to stay active till the end of the day. Pasta with meatballs and tomato sauce, Chicken and rice with salad, or sweet potato with ground turkey are only a few options you can get for lunch. Remember fiber is a key element that helps your stomach digest food. If the lunch is your post-workout meal, you can easily surpass the calorie limit and fuel yourself up after the training session. Also, you can have a cheat meal during lunch. Once a week, it's a good way to break away from the routine and satisfy your body with something unusual.What to Eat for Dinner to Gain Muscle Mass?Once you don't feel full, get a second snack between lunch and dinner. It can be the same as the first one. However, what's more important is what you eat at the end of the day. Dinner should be complex and contain the required amount of calories your body needs. Depending on your daily calorie norm, you can have a protein-oriented meal. However, if you had a training session in the evening, it makes sense to balance the meal with the right amount of carbs. Moreover, remember about the daily norm of fats. If you haven't completed it yet, consider adding high-quality fat sources to the meal (cheese, nuts, seeds, etc.). Don't be afraid to eat more than you used to. If you want to gain weight, be ready to feel uncomfortable for a while. It won't happen quickly. Only consistency leads to weight gain, so you should focus on a high-quality diet for a few months. Focus on your goals, you will succeed for sure.FAQHow many times you should eat to gain weight?It's optimal to eat 4-5 times per day to gain weight and help your body get all the needed components. You also should focus on high-quality food to gain muscle.Is it possible to gain 5 kg within a month?It may be tough to get 5 kilograms in a month, but you can achieve that by eating more than you burn and doing heavy training.How to gain weight healthily?To gain weight in a healthy manner, carefully choose the products you use and control the timing of your meals. It's important to increase calories without switching to processed foods or junk food.Is protein powder necessary for muscle gain?You can gain weight quickly without consuming protein powder. Still, if you lack sources of protein, and you don't feel satisfied, you can use it....

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