Ernährungsumstellung einfach gemacht – Food-Bloggerin Amanda Meixner zeigt mit ihren Side-by-Side-Fotos, wie es geht


Wenn du weißt, wie es geht, dann ist es sehr einfach. Amanda Meixner setzt auf einen visuellen Effekt und erreicht dadurch aus meiner Sicht weit mehr als mit 1.000+ Wörtern.

Ihr Prinzip ist genial einfach – zwei Fotos einander gegenüber zu stellen: Auf einem ein, ich würde sagen, herkömmliches Nahrungsmittel, auf dem anderen – eine gesunde Alternative. Beide Lebensmittel oder Gerichte sich gleich unkompliziert, sie sind schnell zubereitet, zugig serviert und vielleicht noch schneller verspeist.

Das geht nämlich so: Statt einem Joghurt mit Fruchtgeschmack aus dem Supermarkt ein Naturjoghurt mit echten Beeren, statt Lutschbonbons süßes Obst, statt Chips – Popcorn. Unter anderem hilft Amanda allen, die sich um ihr Gewicht Sorgen machen, denn Abnehmen ohne zu hungern will mit dieser Ernährungsumstellung gut funktionieren.

Ich finde es anschaulich und überzeugend. Letztlich bedeutet lecker nicht zwingend ungesund – und genau das will die Bloggerin mit ihren „Food-Swaps“ beweisen.

Eat more, weigh less! 🌱 . Both omnivore & vegan diets can be either healthy or unhealthy, depending on your approach! . On the left side there’s the straw man example of the omnivore diet that gets used all too often. Sure, maybe some eat like this, but it’s clear this is an unfair representation of the proper approach (tips below). — Now the right side of this post is a great representation.. Fill your plate with mostly veggies like you’re a vegetarian, but just add a little high quality meat. — Tips for the Healthy Omnivore: 1. Make meat a side dish rather than a main dish. 2. Choose organic grass-fed beef or bison (I’ve been ordering Yak lately), pastured cage-free poultry & eggs, wild fish or other game when possible. 3. When you don’t know the source (eating out), choose lower-fat cuts of meat. Toxins accumulate in animal fat. 4. Try and source quality meat from local farmers (farmers markets) or from online vendors with quality practices. 5. Avoid processed meats with nitrites/nitrosamines and high amounts of table salt. There are nitrite-free versions of bacon and sausage available. 6. Take a day off.. I know some people who love meat and still go vegan for one or 2 days/week — (Left) Saddest Meal Ever 2 eggs 2 tbsp butter 1 bread roll 4 pieces bacon Half a snickers bar — (Right) Omnivore Salad: 4 cups spinach 1 cup cherry tomatoes 2 beets 1/2 yellow bell pepper 1/2 orange bell pepper 2 pasture-raised eggs 3oz kimchi 2 tbsp balsamic vinegar (not shown) — Info & tips by my boyfriend @chris.rocchio_Fit Photo by yours truly @MeowMeix — #nutrition #weightloss #protein #food #fitness #fitspo #personaltrainer #motivation #mealprep #mealplan #organicfood #functionalfood #paleo #cleaneating #paleodiet #healthyeating #instahealth #getfit #paleofood #realfood #mealprepsunday #organic #grassfed #paleolifestyle #fitfood #omnivore #comparison #health #nutrition #healthy

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

Healthy, good-tasting food doesn’t have to complicated! 😋 I love this simple recipe because it’s packed with plenty of veggies, healthy fats & enough protein to leave you feeling full for while. . Recipe and breakdown by my friend @livevitae below: . 🦆 I used duck eggs. They are rich and more micro + macro nutrient dense & surprisingly better value! 🍄 Portobello mushrooms – low in calories and high in micronutrients and beta glucans which have shown to to boost & stimulate our innate immune system to double up with our macrophages, a white blood cell & destroy these invaders! 🐄 Grass-fed butter tastes amazing with eggs. Contains butyrate which is a short chain fatty acid important for your gut health so does your Fibrous Veg. Contains vitamin K2 which is important of controlling calcium in the body + Bone health & more —— 👉🏼 Breakdown 487 Calories P25 C18 F35 —— 👉🏼 Ingredients 2 Duck Eggs 1/2 tbsp Butter 1/2 Avocado (60g) 70g Kale / Calvo Nero – Chopped 50g Cherry Tomatoes – halved 1 Portobello Mushroom —— 👉🏼 Recipe 1. Preheat oven to 180c/350f. 2. Add mushrooms to a baking tray and bake for 10 Mins. 3. Heat Pan to medium heat. Beat eggs in a bowl. 4. Add the 3/4 of butter to the pan, allow to coat all of pan and then add the eggs. 5. Allow to cook for a minute and then slowly but firmly fold in the outside to inside in a clockwise fashion with a spatula. Continue to do until 70% cooked. Move to one side of pan furthest away from the heat. 6. Add remaining butter and add the kale + tomatoes + cook until soften around 3 Mins. 7. Remove the mushroom and add to pan. 8. Slice the avocado + add to pan 9. Dig in off the pan, saving washing up! —— . . . : #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #breakfast #glutenfree #getfit #gains #meals #healthyliving

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

Breakfast vs. breakfast – which side are you? 😋 . My boyfriend @chris.rocchio_fit did a great post the other week that inspired to share my take on what starting your day could look like ☀️ . Even if you’re not an eggs‘ fan, there are so many high protein, lower sugar ways to start your day. A quality protein shake with some healthy fats & greens, greek yogurt with fruit or even a clean protein bar like @HempleteNutrition are some examples. . When it comes to fruit, eating fruit is a much better low calorie and high fiber option. While you could easily drink 11.5 oz of orange juice, you most likely would not eat 3.5 oranges in one sitting (the equivalent in calorie amount). . More info on each side below: . Left side: 2 cups cereal 1 cup milk 11.5 oz orange juice . Right side: 2 medium boiled eggs 1/2 avocado 1 raw bell pepper 1 small orange . . . . #cleaneating #healthyfood #paleo #glutenfree #fitfood #breakfast #brunch #paleodiet #healthyeating #whole30 #eggs #primal #morning #cleaneats #nutrition #lowcarb #avocado #lchf #yum #healthychoices #foodpic #jerf #paleolifestyle #organic

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

The moment when people post oatmeal and they’re like “kept it super simple today” and it’s like caramel chocolate, matcha toffee coffee oats with cocoa nibs, star fruit, bewitched peanut butter with bananas captured in the trees of Narnia 🤣💫 . In all seriousness, I’ve been guilty of this before! When you try to make your food extra pretty & overkill for the gram but really it’s way out of portion ❤️ More info below: . Lower cal oatmeal: 1/2 cup cooked steel cut oats 1/2 cup strawberry halves 1/4 cup blueberries 20g chocolate Cinnamon + stevia . Higher cal oatmeal: 1 cup steel cut oats 1 cup strawberry halves 1/2 cup blueberries 20 g chocolate 1 protein cookie Cinnamon + stevia . Inspired by @fit_pham . . . . . #cleaneating #healthyfood #fitfood #healthyeating #nutrition #cleaneats #breakfast #mealprep #brunch #foodprep #protein #weightloss #mealplan #morning #iffym #fruir #yum #healthychoices #mealprepsunday #foodpic #mealprepping #eat #tasty #oatmeal #macros #foodpics #foodgasm #mealprepmonday

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

Which side would you pick? 🤗 . ☕️ While bullet proof coffee is a fine choice to have in your nutrition routine, you definitely can’t count that concoction as calorie free. Many of the recipes online & in coffee shops call for 2 tbsp grass-fed butter & 1 tbsp coconut oil. Now, that’s a lot of extra calories! . 🥞 Many bullet proof fans use this combo as a way to skip breakfast & you can see why that works out since it’s the same amount of calories. In fact if you were switching from a highly-processed, high-calorie breakfast to bulletproof coffee you would lose weight since you end up eating less calories. . 🍳 However if you prefer eating real food for breakfast instead of a drink that right side would be a much better option for you! You could also scale back on the avocado & add 1/2 tbsp MCT oil to your coffee to get some of the added benefits of this healthy fat without too many added calories! . Left side: Coffee blended with 1 tbsp MCT Oil 2 tbsp grass-fed butter . Right side: 1 piece Ezekiel toast 2 medium boiled eggs 1/2 yellow pepper 1/2 red pepper 1/4 avocado 2 1/2 cups spinach Black coffee with stevia . Inspired by @maxfit recent post! ❤️ . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #coffeetime #foodprep #fitfood #protein #weightloss #mealplan #cafe #paleo #coffeelover #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #coffeeaddict #flexibledieting #iifym #instahealth #coffeegram #latte

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

Because fueling my body makes me feel good 💫 Usually I eat 6 small meals a day but here’s an example of how I can reach about the same calorie goals with 4 big meals a day. Which do you prefer – a few bigger meals or a bunch of small meal combos? Full info below: . 🍳Breakfast: 2 eggs, pico de gallo, avocado, cilantro + peas . 🥕 Snack: Blueberries, Brazil nuts, pesto, carrots, celery + smoked salmon . 🥑 Lunch: Goddess salad with mushrooms, tomatoes, beets, bell peppers, pesto, chicken, avocado, spinach & balsamic glaze . 🥦 Dinner: Ground bison, bean salad, broccoli, mashed cauliflower + sauerkraut. . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

“I regret eating clean.” – Said no one ever. Unless, it’s a bar soap 😉 haha Ok just kidding about the soap swap because sometimes you just need a damn cookie. I just wanted to make sure you were paying attention ❤️More info on the other swaps below: . Flavored oatmeal ➡️ Oatmeal with fruit – Skip the hidden sugars & preservatives when you get plain oatmeal and add your own fruit (Plus, stevia if desired). Not all flavored oatmeals are created equal so if you do want a flavored one try to find one that has less sugar & added preservatives. . Ketchup ➡️ hot sauce or mustard – Not only does ketchup have a lot of sugar per tbsp but many brands have High Fructose Corn Syrup added. Made mostly from genetically modified corn, high fructose corn syrup is not natural and definitely not healthy. Hot sauces and mustards are a much safer bet and will save you the added sugar! (Or find a clean ketchup if it’s a must-have for you) . Sugar cookie ➡️ soap – Ok don’t do this swap 😉 Shower with the soap and enjoy a cookie in moderation when you want it! . . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #soap #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

Since everyone sent me that @girlwithnojob meme yesterday, I thought I would repost this 🤣❤️ Hey carrying that Tupperware is an extra workout. . It was actually funny to me how hard it was to hold all my food for the day. I almost dropped my salad jar twice and already drank half my Kombucha because…I was thirsty 🤣 . On the flip side of that, I was surprised how easy it was to hold the 1700 calorie fast food meal. I was thinking to myself “is this really 1700 calories?!”. . It’s crazy the contrast between the two sides. More like info below: . Fast food meal: Medium fries Medium strawberry shake Double quarter pounder with cheese . My day of eating: Breakfast: carrot cake bites + 1 cup raspberries Snack: @gtskombucha Lunch: Egg salad Jar Supper: 1 Chicken thigh, 1 cup green beans + cherry tomatoes Dinner: 4oz grassfed lamb, steamed broccoli, steamed squash + tomatoes Dessert: almonds + dark chocolate . I’m all for the nutrient dense foods 🙌 . Shirt: free people from Nordstrom . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #determination #healthylifestyle #fastfood

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

Healthy swaps add up! 💫 If you’re trying to improve your health, small changes definitely make a difference over time. Here a few ideas to add to your nutrition routine: . 🍁 Agave ➡️ Maple Syrup (or honey) – Agave syrup is highly refined & the end product leaves you with a sweetener with the highest amount of fructose (damaging sugar) of any commercial sweetener on the market. It has about a 2:1 fructose to glucose ratio which is higher than high fructose corn syrup’s 1:1 ratio – yikes! Organic, pure maple syrup is much less processed, better choice & contains up to 24 antioxidants. . 🍒 Flavored yogurt ➡️ Greek Yogurt + Fruit – While the flavored yogurt has 28g sugar & 6g protein, the greek yogurt + 1/2 cup raspberries has 9g sugar & 21g protein. The worst part about this flavored yogurt is the use of food dyes and added fillers/preservatives. You can definitely find a cleaner flavored yogurt but make sure to read the label! . 🍓 Store-bought jam ➡️ Mashed berries – Store-bought jam not only contains a lot of sugar but it also contains ingredients like high fructose corn syrup & other preservatives. Mashed up raspberries or strawberries are a great alternative & only contains one ingredient 😉 . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #greekyogurt #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

When your boyfriend has so much food, you can’t even fit it all in the picture 🤣 @chris.rocchio_fit 💘 . This is a reminder that everybody is different and you should make sure you’re eating according to your goals, activity level, age etc. . While it’s fun to mix and match and share meals with people, you know your body best and you should eat what’s right for you, not right for them. As a reminder to hit your goals, you need: . Calorie deficit = weight loss Calorie surplus = muscle gain Calorie maintenance = maintain weight . Currently, Chris (6”, 190 lbs) is in a calorie surplus & I’m (5’6”, 132 lbs) at a calorie deficit. Full breakdown: . 3200 cals Breakfast: 1 Tbsp MCT oil + 1/2 Tbsp Ghee in coffee +4 Eggs + 1/2 Avocado Pre-workout Snack : 1/3 cup Gogi Berries + 1/2 cup Pumpkin Seeds 1 scoop @EarthBar Earthfusion Plant Protein Post-Workout: 1 scoop Whey Protein Isolate Snack 2: 1 Rice Cake + 1/2 Cup Blueberries + @GTsKombucha Lunch: 4 oz Ahi Tuna, 1 cup White Rice, 1 cup Roasted Peppers + 1 Cup Boy Choy Super: 6 oz Chicken Breast + 1 cup Sweet Potatoes + 1 medium Zucchini Snack 3: 4 @Flapjacked Protein Pancakes +1/4 cup Maple Syrup + 1 Tbsp Dark Chocolate Chips Dinner: Yak Salad jar Dessert: Whole Large Grapefruit . 1800 cals Pre Workout: @HempleteNutrition Bar Post workout breakfast: 1 @flapedjack pancakes w/ 1 tbsp maple syrup + 1 cup raspberries Snack 1: GT’s Kombucha + 1 rice cake w/ 2 tbsp peanut butter Lunch: Egg Salad jar Snack 2: 1/4 cup almonds Dinner: 4oz chicken breast, 1 cup butternut squash, 1 cup broccoli + 1 cup cherry tomatoes Night snack: @vega_team performance protein . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #healthylifestyle

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

Let’s be real! Getting healthy is hard. Whether you’re trying to change your habits or battle the way society surrounds us with poor food choices, it’s no easy feat ❤️ . I will say though, it is definitely worth it. . Feeling your best is worth the extra effort or awkward stares. . Sacrificing a little bit of time now is worth you feeling amazing tomorrow. . While I may not look super cool when I bring my healthy snacks with me or food to the airport, I know I’m setup for success and optimizing my health and that’s what makes me happy. . And If someone’s judges you for making smarter or healthier choice, tell them MeowMeix told you to do it 😜 Because your health & energy is totally worth it. . Let’s make eating clean cool 😎 Inspired by @sam_xceedfit . . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

Ein Beitrag geteilt von Amanda Meixner (@meowmeix) am

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