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What’s up! Today I’m sharing the science-backed best “diet” for weight loss. AKA if I had to do my weight loss journey all over again – what I would eat, how I would calculate calories, meal plan, and which habits I would focus on to start losing weight.
IG: @abby
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VIDEOS MENTIONED
The Science of Metabolism…How Many Calories Do You *ACTUALLY* Need? https://youtu.be/pgBogEJJ6C4
METABOLIC DAMAGE…The TRUTH About 1200 Calorie Diets & Starvation Mode https://youtu.be/vkkZDHL5SpI
CALCULATOR USED
https://www.omnicalculator.com/health/bmr-harris-benedict-equation
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CHOCO CHIP ZUCCHINI BREAD BAKED OATS
(WHAT YOU NEED)
½ cup rolled oats
1 scoop vegan protein powder – I use this one: https://tidd.ly/3BD0zWU
½ tsp cinnamon
½ tsp baking powder
½ cup almond milk, or as needed to stir
1 small zucchini, or about ½ cup shredded
1 tbsp mini chocolate chips
(WHAT TO DO)
1-Blend oats into flour. Pour into a small mixing bowl, then whisk together with protein powder, cinnamon, and baking powder.
2-Stir in almond milk until smooth, then add zucchini and continue mixing until evenly distributed.
3-Spoon mixture into a small greased baking dish, then top with chocolate chips and bake for 25-30 minutes at 350F.
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THAI CRUNCH CABBAGE SALAD
(WHAT YOU NEED) – amounts can be adjusted to suit your needs!
(WHAT TO DO)
1-Preheat oven to 400F and line a large baking sheet with parchment paper.
2-Drain and rinse can of chickpeas, then evenly spread across the baking sheet. Spraying with cooking spray + sprinkling with salt, as desired. Bake for 20-30 minutes or until desired crispness is reached.
3-While chickpeas are baking – cut cabbage in half, then cut the base to remove the stem. One half at a time, slice cabbage as thin as you can so it comes out as “ribbons”. Set aside.
4-Slice green onions, then dice remaining veggies and separate each into its own storage container.
5-Portion out the veggies and chickpeas you want, toss together, then add in your protein of choice + serve with peanut dipping sauce!
Store leftover veggies in separate containers for up to 3-5 days in the fridge and enjoy!
SPICY PEANUT DRESSING / DIPPING SAUCE
(WHAT YOU NEED)
3 tbsp fish sauce
1 tbsp soy sauce
2 tbsp rice vinegar
1 tbsp sriracha sauce
¼ cup powdered peanut butter – I use this: https://amzn.to/2WOIAhi
¼ cup honey or stevia 1:1 baking blend – I use this: https://amzn.to/2YnQHBZ
NOTE: depending which powdered peanut butter you use, you may need to add more to thicken this up. I’d add 2 tbsp at a time, up to 4 additional tbsp. This will thicken the longer you sit it, so maybe blend the night before if you like your sauce a little thicker!
(WHAT TO DO)
Blend ingredients until smooth, then store in an airtight container for up to 5-7 days in the fridge.
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BAKED CHICKY NUGGIES
I followed this recipe https://www.ambitiouskitchen.com/crispy-baked-chicken-nuggets/ then served with honey mustard dipping sauce + sweet potato fries and roasted broccoli
HONEY MUSTARD DIPPING SAUCE
(WHAT YOU NEED)
½ cup plain Greek yogurt
2 tbsp yellow mustard
1 tbsp dijon mustard
2 tbsp honey
½ tbsp lemon juice
(WHAT TO DO)
Blend ingredients until smooth, then store in an airtight container in the fridge for 5-7 days.
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RESOURCES
https://pubmed.ncbi.nlm.nih.gov/20935667/
https://pubmed.ncbi.nlm.nih.gov/24864135/
https://pubmed.ncbi.nlm.nih.gov/9449148/
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