Bowls

食材

This is simple and fun to put together🤗

步驟

Step 1. Start with a protein base 30 to 40 grams. This is the foundation. Without enough protein you will be hungry again in an hour.

Pick one: 6 oz grilled chicken, 6 oz ground turkey or beef, 6 oz salmon or shrimp, 2 eggs or 6 oz tuna in water.

Step 2. Add a fiber carb. This gives you energy without spiking your blood sugar. Pick one: Jasmine rice or quinoa, roasted potatoes, sweet potato’s, black beans, pinto beans, or kidney beans.

Step 3.Load up on vegetables. This is your freebie food. Eat as much as you want.

Pick two or three: Spinach, mixed greens, or slaw, roasted broccoli or zucchini, cucumbers and tomatoes, sauteed peppers and onions.

Step 4: Add a healthy fat. Important💥

Pick one: Avocado or guacamole, olive oil or avocado oil drizzle, sliced almonds, cottage cheese, flax seeds, olives.

Step 5: Finish adding flavor🩷

Salsa or hot sauce, lemon juice with fresh herbs like basil, chives, parsley, or cilantro, everything bagel seasoning, salt, pepper, or paprika.

That is it. One bowl. 400 to 500 calories, per bowl. 35 plus grams of protein. You are full for hours😄😄😄😄

I eat some version of this at least five times a week. Not because I have to. Because I love them. They are so so yummy and keep me satisfied😋😋

This is nutrition over 60 that actually works to make you a strong woman over 60🤗

Save this for later and Follow me @strongwomenover60 for more real talk about thriving after 60.

And if you are going through menopause or post menopause comment “STRONG”and I will send you my free Menopause Roadmap!