HEALTHY MEALS FOR WEIGHT LOSS OR WEIGHT GAIN
Thread๐๐พ๐๐พ
Thread๐๐พ๐๐พ
Meals are the same for both weight loss and weight gain what differs is the amount of food you in take ..For weight gain you need calories in surplus thus more food, For weight loss you need calories deficit (but sufficient)
Here is a suggestion of meals that ypu might revolve around while you follow ypur body transformation..I made this list with an approximate budget of 50,000tsh weekly
BREAKFAST MEALS
Oatmeal Porridge with Peanuts and Bananas
Ingredients:
โขOats, skimmed milk(au yoyote tu), sliced bananas, peanut butter, honey
Oatmeal Porridge with Peanuts and Bananas
Ingredients:
โขOats, skimmed milk(au yoyote tu), sliced bananas, peanut butter, honey
A glass of hot milk with bread , eggs and bacon
Ingredients;
โขMilk, two slices of white bread (with margarine if you would like), three slices of bacon, egg (made any how..boiled,scrumbled,fried etc)
Ingredients;
โขMilk, two slices of white bread (with margarine if you would like), three slices of bacon, egg (made any how..boiled,scrumbled,fried etc)
A glass of hot milk with pan cakes + a sausage
Ingredients
โข1 cup all-purpose flour
โข2 tablespoons white sugar
โข2 teaspoons bakingpowder
โข1 teaspoon salt
โข2 eggs beaten
โข2 tablespoons vegetable oil (like sundrop )
Ingredients
โข1 cup all-purpose flour
โข2 tablespoons white sugar
โข2 teaspoons bakingpowder
โข1 teaspoon salt
โข2 eggs beaten
โข2 tablespoons vegetable oil (like sundrop )
PS: you can reshuffle these anyhow and you might add stuffs kama fruits hata kidogo tu
LUNCH & DINNER MEALS
Rice with a roasted chicken breast and broccoli
Ingredients
โขA cup of rice
โขOil from vegetables (kama sundrop)
โขTea spoon salt
โข250g of a chicken breast (of which you may divide into two portions that you may eat for lunch and dinner)
Rice with a roasted chicken breast and broccoli
Ingredients
โขA cup of rice
โขOil from vegetables (kama sundrop)
โขTea spoon salt
โข250g of a chicken breast (of which you may divide into two portions that you may eat for lunch and dinner)
Other dishes that might go well with rice are;
Red meat
Fish
Beans
Grean beans
Red meat
Fish
Beans
Grean beans
Pasta with ground beef (nyama ya kusaga) or any of the listed dishes above
A Bananas x fish soup with vegs such as carrots and broccoli
EVENING TEASER (around 1700,1800)
โขA bowl of cornflakes with milk (hot or cold ) with slices of a banana
โขA bowl of cornflakes with milk (hot or cold ) with slices of a banana
A freshly made shake with 250mills of milk,avocado and peanuts
โขA glass of freshly prepared juice from Guavas , Mellons and lemons with a slice of a protein bar (not compulsory)
โขA salad with egg whites and avocadoes
NB
โขFruits like Guava and avocados lead with the protein content , Add them In your meals to increase your protein intake.
โขBroccoli might not be common in our african familoes but they are very rich in nutrients plus they are readily available in supermarkets
โขFruits like Guava and avocados lead with the protein content , Add them In your meals to increase your protein intake.
โขBroccoli might not be common in our african familoes but they are very rich in nutrients plus they are readily available in supermarkets
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