Nicolina

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

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

Now I help my community 🤍 follow @nicolinanunes for more ✨ order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #meal #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

3 healthy lunch recipes 💚 follow @nicolinanunes for more recipes & motivation hot honey pasta 🍅 INGREDIENTS: → 100g cooked pasta → 150g canned tuna (drained) → 1/4 onion + 1/2 garlic clove → 1/2 tomato + 1/4 bell pepper → 1 tbsp tomato paste + 1 tsp ketchup → 1/4 cup pasta water → 1/4 tbsp honey → 1 tsp chili flakes, oregano, salt & pepper → 1 tsp olive oil → 20g shredded cheese METHOD: → sauté onion + garlic in olive oil → add tomato, bell pepper, paste, ketchup, water, chili, honey, oregano → season, mix in tuna → stir in pasta + half of the cheese → top with rest of cheese & store chipotle fajitas bowl 🥑 INGREDIENTS: → 1 tortilla wrap → 175g raw chicken breast → 1/4 onion + 1/2 bell pepper → 1/4 tomato + cilantro + lime juice → 20g shredded cheese → 1 tsp olive oil → pinch of chili powder, paprika, cumin, garlic & onion powder, salt & pepper (fajitas seasoning) METHOD: → marinate chicken with spices, lime juice & olive oil → cook chicken, sauté onion & pepper → store tortilla + fresh toppings (tomato, cilantro, cheese) separate → air-fry tortilla into a bowl, fill & top before serving crispy rice salad 🥒 INGREDIENTS: → 100g cooked rice → 175g raw salmon (cubed) → 1/4 cucumber + 1/2 scallion → 2 tbsp soy sauce (1 for salmon, 1 for rice) → 1/2 tbsp sriracha (1/2 for salmon, 1/2 for rice) → 1/4 tbsp peanut butter + 1/4 tbsp soy sauce + 1 tbsp water (for sauce) → sesame seeds METHOD: → crisp the rice with soy + sriracha in a pan or oven → grill or pan-fry salmon with soy + sriracha → mix peanut sauce → layer rice, salmon, cucumber, scallion → drizzle with sauce + sesame seeds order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #lunch #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

healthy pancakes recipe 🍓 follow @nicolinanunes for more recipes & motivation 
🍓 high protein 🍓 fiber rich 🍓 gut friendly 🍓 reduce inflammation 🍓 easy to make 🍓 meal prep INGREDIENTS:
→ ½ small apple (peeled) → 30g oats → 2 whole eggs → 100ml egg whites (≈ 3 egg whites) → 1 tsp baking powder → 1 tsp monk fruit sweetener → 3 tsp cinnamon
→ fruits of your choice
→ strawberry jam (optional)
→ nut butter (optional)
 METHOD: → peel and finely chop the apple → in a blender or bowl, mix all ingredients until smooth → pour into a lightly greased pan or mini waffle maker and cook until golden → top with fruits, strawberry jam, nut butter or a homemade protein sauce → enjoy warm with an extra pinch of cinnamon or sweetener on top order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #pancakes #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

The biggest fitness scam? Thinking you can out train a bad diet ❤️‍🩹 When I was overweight I thought my problem was workouts, so I trained harder, longer, more. I was training 6-7 times a week, including HIITs, lots of cardio and yes, my body barely changed. I was exhausted, frustrated and still not seeing the results I wanted! When I focused on how I fuel my body, not just how I move it, I lost +46lbs! 😭 ✨ I started eating the foods I loved ✨ I stopped overtraining and replaced for 3-4 workouts a week ✨ I prioritized protein, healthy fats, fiber, not “diet foods” that left me hungry! ✨ I stopped skipping breakfast and living off snacks ✨ I built meals that actually satisfied me, stabilized my hormones and balanced my cravings ✨ I stopped doing hours of cardio and started walking instead ✨ I started training less and LIVING MORE 💖 So if you are stuck thinking you just need more discipline or more workouts, please hear me: you don’t need to do more or harder, you need to do better 💌 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