Automatically translated.View original post

ครัวคลีนกับนิอร

140.4K followers

Follow

Follow

Follow

13 saved

54

Make a simple food control menu

# Food control # Weight loss # Bariatric # Simple menu

1/19 Edited to

การคุมอาหารไม่จำเป็นต้องซับซ้อนหรือใช้เวลานาน เพราะเทคนิคง่ายๆ ที่ผมได้ลองใช้เองคือการเตรียมวัตถุดิบล่วงหน้า เช่น ลวกผัก แบ่งอาหารเป็นถ้วยเล็กๆ เพื่อควบคุมปริมาณ และเลือกใช้วัตถุดิบที่สดใหม่และมีประโยชน์ เช่น โปรตีนจากอกไก่ ปลา หรือไข่ เต็มไปด้วยสารอาหารที่ดีต่อร่างกาย อีกเรื่องที่สำคัญคือ การหลีกเลี่ยงการปรุงอาหารด้วยน้ำมันเยอะๆ เปลี่ยนมาใช้การนึ่ง ต้ม หรือย่างแทน ซึ่งช่วยลดแคลอรี่ได้เป็นอย่างดีและร่างกายสามารถดูดซึมสารอาหารได้ดีกว่า สิ่งที่ผมพบว่าได้ผลดีคือการลงมือทำเมนูคุมอาหารที่ง่ายและสะดวก เช่น สลัดผักควบคู่กับอกไก่ย่าง ราดด้วยน้ำสลัดน้ำมะนาวหรือโยเกิร์ตไขมันต่ำ หรือเตรียมข้าวกล้องกับผักต้มและเนื้อปลาอบในปริมาณที่พอเหมาะ ช่วยให้รู้สึกอิ่มนานและไม่รู้สึกอยากกินจุบจิบ สุดท้าย ความสม่ำเสมอในการทำเมนูคุมอาหารและตั้งเป้าหมายที่ชัดเจนช่วยให้การลดน้ำหนักและรักษาสุขภาพเป็นไปอย่างยั่งยืน อย่าลืมออกกำลังกายอย่างเหมาะสมร่วมด้วยเพื่อเสริมสร้างกล้ามเนื้อและเผาผลาญพลังงานได้ดีขึ้น เทคนิคง่ายๆ เหล่านี้จะทำให้คุณควบคุมอาหารได้แบบครัวคลีนๆ อย่างแท้จริง

Related posts

🌸 Simple House Rules I Live By in My 20s 🌸

In my 20s, I realized I didn’t need a perfect home, I needed a manageable one. So instead of constantly playing catch-up, I started making small house rules that quietly support our day-to-day life. Nothing extreme. Nothing rigid. Just simple rhythms that keep things from piling up — physically

11K likes

Can wait to try out these recipes this fall #fallfoodideas #fallfood #fallrecipeideas #foodideas #food #foodie #mealprepideas #mealideas #cook #cooking

745 likes

A close-up overhead shot of baked mac and cheese in a small loaf pan, topped with golden melted cheese and black pepper. The text "Mac&Cheese" is overlaid on the image.

Simple Baked Mac and Cheese for 1

✨✨Ingredients✨✨ - 1/2 cup Uncooked Pasta -3/4 Heavy Cream or 1/2 cup Heavy cream and 1 tbsp water - 2oz Cheddar - 2oz Stretchy Cheese ( Mozzarella/Pepper Jack/Colby Jack) or your choice of cheese (could do 4 cheeses- 1oz each) - 1 Tbsp Flour -1 Tbsp Butter - Black Pepper - Salt -✨ Chick

997 likes

Flatten Your Belly with This Simple Sugar Detox!✨🍋

As the holiday season draws near, the aisles of stores are adorned with sweet treats, cookies, and festive confections, tempting us at every turn. While it’s easy to indulge during this joyous time, taking a moment to reflect on the impact of sugar on our health can inspire a sugar detox. This deto

905 likes

A hand holds a glass of green smoothie with a straw, set against a backdrop of large green plant leaves. The image features the title text: '5 Simple Ways TO MAKE EATING HEALTHY EASIER'.

Two slices of avocado toast topped with tomatoes are shown on a dark plate. Overlays explain the tip 'Start Small' with advice to make one or two changes at a time, and examples like swapping soda for water or adding more veggies.

A desk scene with a book, a small white bowl, and a laptop keyboard. Overlays present the tip 'Set Realistic Goals', emphasizing long-term success and examples like starting a habit tracker or trying a new fruit/veggie weekly.

5 Simple Ways to Make Eating Healthy Easier 💚

We all know that making lasting changes to our eating habits can be a challenge. But it doesn’t have to be that complicated ❤️ Here are some tips to help make healthy eating stick: 1. Start small 2. Set realistic goals 3. Be prepared 4. Get support 5. Celebrate success There is no ove

186 likes

Monthly Cleaning List That Keeps Your Home Under Control

Daily and weekly cleaning keeps things looking good… but these are the tasks that actually keep your home from getting out of hand. Ignore them long enough, and you end up doing a full deep clean whether you planned to or not. Rotate a few of these each week, and you’ll stay ahead without s

98 likes

Homemade Cherry Jam. Clean, Simple & So Delicious🍒

There’s something so special about making your own cherry jam at home 🍒 It’s easy, naturally sweet, and made with real ingredients you can pronounce no preservatives, no dyes, no artificial junk. This homemade cherry jam is bursting with real fruit flavor and comes together with just a few simp

20 likes

A MacBook displays a forest wallpaper with the text '3 Must-Have Mac Tools That Instantly Boost Productivity'. A small laptop icon with a lightning bolt is shown above the illuminated keyboard.

A MacBook screen shows the App Store featuring 'Raycast', described as a powerful launcher for searching apps, running shortcuts, and controlling functions from the keyboard.

A MacBook screen displays the App Store featuring 'Notion Web Clipper', described as a digital brain for creating dashboards, tracking habits, and planning content.

Work Smarter on Your Mac with These 3 Simple APPS

My Mac used to just look good… now it works like a boss too. 🧠💻 If you’re always bouncing between tabs or just want to feel more organized, these 3 tools changed everything for me. They’re fast, simple, and feel like secret weapons I wish I knew about sooner. Let me know if you want a full set

314 likes

An iPhone displaying its Control Center with a custom morning greeting showing the current weather, titled 'how to add morning greetings to control center'.

An iPhone screen showing the Shortcuts app with various shortcuts, highlighting the '+' icon to create a new shortcut.

An iPhone screen in the Shortcuts app, showing the search bar with 'Wea' typed, and 'Get Current Weather' action highlighted in the results.

Add morning greetings for your control center ✨

Here’s how to add custom morning greetings to your iPhone’s control center and make every morning a little brighter. ✨ You will need a Shortcuts App for this. It's free and usually is pre-installed on your iPhone. Step 1: Open the Shortcuts App and Tap + to Create a New Shortcut. Step

764 likes

A collage showcasing six different aesthetic Apple Notes templates: Study Notes, Meal Planning, Book Notes, Weekly Overview, Budget Tracker, and Project Planning, with the title 'Apple Notes Template Ideas' overlaid.

An Apple Notes template for a 'Weekly Overview' featuring sections for goals, events listed by day of the week, and a to-do list, designed for organization.

An Apple Notes template for a 'Budget Tracker' including fields for monthly budget goals, fixed expenses, and other expenses, with columns for date, description, and amount.

✨ Simple & Aesthetic Apple Notes Templates✨

Set them up once, duplicate forever! 📝 You can create these templates using the same tips I share in my “Daily Notes Templates for Apple Notes”. Get creative, mix & match, and make your notes truly aesthetic and effortless! 💖📱 I’d love to hear what you think of them! 🥰💕 #Lemon8 #Apple

5693 likes

Stop Starting Over: Simple Tips to Build a Habit🫶

If you’re reading this, you’re probably ready to make the gym a part of your life—and not just for a couple of weeks, but for the long haul. I get it; staying consistent can feel impossible sometimes. But the good news is that consistency isn’t about willpower; it’s about understanding how human be

88 likes

A hand with manicured nails holds a thick stack of US hundred-dollar bills on a fluffy white surface. Overlay text reads "8 THINGS i STOPPED DOING AND BUYING To manage my finances accurately" with a "SWIPE" indicator.

A stack of US hundred-dollar bills rests on a white quilted blanket next to a silver laptop. Overlay text describes earning free gift cards to reduce spending on necessities.

A stack of US hundred-dollar bills rests on a white quilted blanket next to a silver laptop. Overlay text discusses cutting cable and streaming services to save money monthly.

8 Simple Ways I Cut Spending & Gained Control 💰

LISTEN UP 👂🏽 Becoming financially responsible doesn’t have to be overwhelming. It’s about making small changes that add up over time. By cutting unnecessary expenses like subscriptions you rarely use, or skipping that casual drink out, you can save more than you think. Cooking at home instead of

915 likes

Boost your mood with this dopamine menu !!

Sometimes, all we need is a little reset to feel joyful and energized! Here’s a dopamine menu packed with small, intentional habits to elevate your day while keeping your heart aligned: ☀️ Go for a walk and soak up some sunshine. 🧘‍♀️ Take 10 minutes to stretch and breathe. 🎶 Play uplifting

752 likes

I made myself a Dopamine Menu 🎀💕🌸

Have you ever caught yourself reaching for your phone every time you have a free minute? 💕 I started learning more about dopamine and realized I needed to be more intentional with the things I was using to “feel better.” 💕 A dopamine menu is basically a list of simple things that give you a he

338 likes

🚨Doctors rarely talk about this simple infusion🚨

#lemon8christmas #lemon8contest Doctors rarely talk about this simple infusion A traditional spice water used for metabolic balance Likes HOW TO MAKE IT Add 10 star anise Q 20 cloves twenty- 121 3 cinnamon sticks To 1 bottle of water Cover with a lid 37 Place in a cool, dark place

693 likes

The image displays a 'Dopamine Menus' concept as an ADHD strategy, featuring a menu template, avocado toast, and a drink on a wooden table. It highlights 'Appetizers,' 'Entrees,' 'Side Dishes,' and 'Desserts' categories for dopamine-boosting activities.

This image explains 'How to create a Dopamine Menu,' defining categories: Appetizers (quick boost, 2-5 min), Entrees (joyful, 30-60 min), Side Dishes (pair with tasks), Desserts (indulgent, in moderation), and Specials (big boost).

A 'Dopamine Menu Sample' is presented, listing specific activities for each category: Appetizers (e.g., deep breathing), Entrees (e.g., YouTube workout), Side Dishes (e.g., listen to audiobook), Desserts (e.g., scroll social media), and Specials (e.g., spa day).

Create Your Own Dopamine Menu!

ADHD Strategy that works! Try creating your own Dopamine Menu! 🧠Dopamine Menu: ADHD strategy to help boost your mood and manage stress by giving you a “shot” of dopamine (the neurotransmitter most affected by ADHD) 🥟 Appetizers: quick activities for little jolt of dopamine (Under 15 min) 🍲 Entre

965 likes

A person in a pink hoodie smiles while holding a phone receiver next to a pink payphone. The image has text overlays: 'CHECK OUT MY Phone DOPAMINE MENU' and 'lemon8 @destinyalese'.

A 'DOPAMINE MENU' with sections for Appetizers, Entrees, Sides, and Desserts, listing various activities like 'Make a Little Drink', 'Chill While Coloring', and 'Indulge In a Luxurious Bath'.

A page titled 'WHAT IS DOPAMINE?' featuring a cartoon brain with question marks. The text defines dopamine as the brain's motivational messenger, crucial for pleasure, motivation, reward, and mental well-being.

Check out my Dopamine Menu!

Unlocking the pleasure pathways: A dopamine menu, curated to stimulate your brain’s reward system with a diverse array of activities and experiences.🧠✨ If you would like a copy of my DopaMenu or a Template to make your own, Click the link in my Bio! #lemon8creator #Lemon8Diary #unaesthe

58 likes

A flat lay image of a desk with books, a planner, and a pen, featuring the overlay text 'How to fight against PROCRASTINATION'. A cartoon squirrel character is visible in the bottom left corner.

A mobile app screenshot showing a daily planner with reminders for tasks like writing a term paper and revising a report, illustrating the tip 'Break It Down and Set Reminders'.

A mobile app screenshot displaying a chat interface with a conversation about clarifying goals and purpose, highlighting a 'Reflection' option, illustrating the tip 'Clarify Your Goals and Your “Why”'.

🌀3 Simple Tips to Overcome Procrastination ⬇️

We’ve all been there — staring at a task we know we need to do, but somehow, we can’t bring ourselves to start. Procrastination can feel like an endless cycle of delays, and before we know it, deadlines are creeping up. But here’s the truth: procrastination doesn’t have to be your constant comp

690 likes

🎄 6 Easy DIY Christmas Food Ideas & Recipes! ✨

It’s officially the most wonderful time of the year, and that means holiday parties! 🥳🎄 If you’re looking for some festive inspiration to make your Christmas spread look extra magical (without spending hours in the kitchen), I’ve put together 6 of my favorite DIY food ideas. These are super cute,

252 likes

How To Make A Simple Content Planner on Your iPad

Here’s an easy way to make a content planner on your iPad to help you organize your content. This will be a simple, generic tutorial (you can customize it further). 📅 You will need to download Google Sheets from the App Store for this planner. 📅 Once you have Google Sheets installed, your fir

238 likes

A close-up of a white spoon holding a vibrant tomato, onion, and cilantro salad, featuring diced red tomatoes, chopped red onions, and green cilantro, with a glossy dressing.

A close-up of a white spoon lifting a spoonful of the refreshing tomato, onion, and cilantro salad, showing diced tomatoes, red onions, and green cilantro.

A four-panel collage illustrating the salad preparation: chopping onions and garlic, adding diced tomatoes and cilantro, seasoning with black pepper, olive oil, and salt, then stirring the ingredients evenly.

Make a quick, simple and healthy salad

For those of you looking to lose weight, this dish is truly a game-changer! If you don’t have time to exercise, focus on your diet to achieve your weight loss goals. Remember, your diet isn’t an obstacle—it’s your best ally! If you can’t control what you eat, how can you expect other efforts to wor

40 likes

5-Day Clean Eating Menu

Flexible • Prep-Friendly • Real Life You don’t need a complicated plan. You need something you’ll actually follow. This is your 5-day clean eating reset; flexible, simple, and built for real life. No extremes. No pressure. Just meals that make you feel good and keep you consistent. P

1 like

cozy meal plan/menu

the gift of a home cooked meal 🎁 here’s my favorite simple cozy menu to give to people who deserve so much more: 1. spaghetti and meatballs 🍝 2. roasted garlic bread 3. brown butter chocolate chip 🍪 cookies (i made it with just milk chocolate chips bc that’s what kids love the most) 4. fall

169 likes

A takeout container holds birria tacos with shredded meat, cilantro, rice, refried beans, and a side of consommé for dipping. Overlay text reads: 'How I started My food business As someone who Loves food SWIPE'.

A cast iron pan on a yellow stovetop contains a creamy dish, likely refried beans. Overlay text reads: 'Create your own recipe!'.

A menu for 'K & E'S KITCHEN SPECIAL SELECTIONS' lists Birria Tacos, a Birria Taco Set, sides, and soda with descriptions and prices. A small image shows tacos with dipping broth. Overlay text reads: 'make it accessible to customers'.

How I started my food business

•Create your own recipe -creating your own recipe means making your food unique. Your take on it can make you stand out from the crowd. -my personal experience I didn’t enjoy a taco stand that sold birria tacos in my area. To me it felt like it lacked flavor and needed salt, like it was missing

71 likes

💰 Ready to take control of your finances? Let’s ta

Saving money and sticking to a budget doesn’t have to be overwhelming! I’ve put together a simple, step-by-step guide to help you track your spending, save smarter, and reach your financial goals. 🚀 Swipe through, save this post for later, and start making your money work for YOU! 💵🔥 💬 What

7 likes

A 'Self-Care Winter Menu' is presented on a white background with a red ribbon and snowflake accents. It lists physical, mental, and emotional self-care activities like warm skincare, daily warm beverages, gentle movement, cozy sleep, slow mornings, seasonal hobbies, sunlight breaks, daily mini-declutter, comfort check-ins, soft comforts, social warmth, and gratitude, each with a suggested duration.

❤️Your new self care menu: Winter Edition ☃️

❄️Winter is the season of slowing down and taking gentle care of yourself🩷 I put together a simple self-care menu—4 physical, 4 mental, and 4 emotional rituals—to help you stay warm, grounded, and supported this season. Tiny habits add up, and sometimes the smallest routines make the biggest di

283 likes

Veggie Pasta Salad 🥗 Simple Recipe

#veggiepasta #foodie #saladrecipe #recipes #easyrecipe #healthyfood #salads #Foods #foodstoeattoloseweight #veganfriendly ### Ingredients: - Rotini noodles - Tomato, diced - Cucumber, diced - Jalapeño peppers, sliced (adjust for spice level) - Bell peppers, diced - Cho

34 likes

A plate with hard-boiled eggs, sliced avocado, mixed berries (strawberries, raspberries, blackberries), and granola, illustrating how to balance blood sugar with a balanced meal.

A person holding a cup of coffee, with text advising to eat breakfast before coffee to prevent blood sugar spikes caused by caffeine raising cortisol.

A plate featuring hard-boiled eggs, sliced avocado, mixed berries, and granola, emphasizing the importance of eating balanced meals with fiber, protein, fat, and carbs.

4 simple things to balance Blood Sugar

Hello friends! 🍋 Balancing blood sugar sound like a big task, but it’s not. Just adding simple things in your routine will keep those levels balanced. I wanted to share today some simple tips I do to help myself maintain stable blood sugar levels: Start your day right! I know most pe

667 likes

A woman on a beach with ocean and mountains in the background. Overlay text reads: "SEVEN SENTENCES I WISH I'D READ SOONER YOUR LIFE IS TOO SHORT TO BE UNHAPPY 5 DAYS A WEEK IN EXCHANGE FOR 2 DAYS OF FREEDOM."

Two paper-like notes with text, held by paper clips, over a beach background. The notes contain life advice: "THESE HARD TIMES, THIS PAIN, THESE LESSONS ONE DAY THEY'LL BE YOUR STRENGTH, YOUR AWARENESS, YOUR BLESSING." and "STOP EXPECTING HONESTY FROM PEOPLE WHO LIE TO THEMSELVES."

Two paper-like notes with text, held by paper clips, over a beach background. The notes contain life advice: "YOU'LL NEVER LOOK GOOD TRYING TO MAKE SOMEONE LOOK BAD." and "SAVE YOUR EXPLANATIONS FOR THOSE THAT ARE DETERMINED TO UNDERSTAND YOU - GIVE YOUR SILENCE TO THOSE THAT ARE DETERMINED TO MISUNDERSTAND YOU."

The truth is usually simple to understand ✨

Hello friends 🍋 We know life is not easy. Some days I want to give up of everything, because I feel anxious, I feel sad, I feel exhausted or full of expectation. When we are young it’s very difficult to accept the truth. Every problem, every situation, they all look very big. Once we get

241 likes

Simple guide to gain control over your thoughts 💭

Transform from compulsive negative thinking to controlled positive thinking with this 5 step guide: 1. Become aware of the pattern 2. Observe the thoughts (don’t judge or analyze) 3. Decide the second thought (since you don’t have control over the first one) 4. Repeat 5. Have grace with yours

5 likes

🍽️ Dinner Menu + RECIPES 🍽️

This week’s dinner plan is all set and I’m including every recipe right here so you can save the whole thing in one spot. A mix of slow cooker comfort meals, quick weeknight staples, and a cozy soup night to get us through the week. If you love simple, realistic dinners that don’t require a mil

3 likes

A graphic titled 'Simple Breakfast Ideas' featuring avocado toast with chia seeds. It lists various breakfast options like loaded toast, parfaits, eggs & veggies, loaded oats, smoothie bowls, and on-the-go meals.

A graphic titled 'Portion Control Tips' showing twelve illustrated tips for managing food intake, including using smaller dinnerware, planning meals, using the hand portion method, and avoiding digital distractions.

A comprehensive 'Clean Eating Grocery List' categorized by food groups such as fruits, nuts & seeds, grains, meat & seafood, vegetables, dairy, pantry staples, and superfoods, with checkboxes for each item.

SIMPLE FOOD IDEAS 🥑🥬🍅🍇🥚🍠

I got these guides from Instagram and thought I would share these super helpful tools if you don’t know how to food pair, and you don’t know what to eat. SIMPLE +Breakfast +Lunch +Dinner Ideas My faves BREAKFAST +avocado toast gluten free bread w eggs and peppers LUNCH +salm

177 likes

An iPhone displays a customized Control Centre with aesthetic, pastel-colored icons, some spelling 'LOVE'. The screen prompts to 'Swipe to view' for more details on customization.

An iPhone shows the iScreen app interface, highlighting the 'Control Center' option with a pink arrow. The text instructs users to 'Go to Control center on "iscreen" app'.

An iPhone screen within the iScreen app shows icon customization options. A heart icon is selected, with choices for animation like 'Static', 'Rotate', 'Wiggle', and 'Bounce'.

How to make your control centre look cute! 🎀

👋 good morning ~Here's a simple tutorial on how to customize your control centre with cute icons 💌 App: iScreen 1️⃣ head to 'control centre' and select icons you like ps: you can also customise them by uploading/changing the icon and color 2️⃣Go to your homescreen and open the

187 likes

✨Self-Care Menu✨

✨ Feeling overwhelmed? Create a weekly self-care schedule that actually feels doable. This self-care menu is here to help you reset without pressure. 🧖‍♀️🧘‍♀️ Whether you’re trying to build better habits, protect your peace, or just romanticize your daily rituals — save this post as a go-to guid

28 likes

Your Toddler Won't Eat?3 Simple Tips

Feeling like a short-order cook? 👩‍🍳 Is every single meal a battle? You are not alone. The picky eating stage is one of the toughest. When you're worried your toddler isn't getting enough nutrition, it's easy to fall into the "just one more bite!" trap. Here are 3 simple

85 likes

A green and white graphic titled 'Master Simple Excel Operations', listing five basic Excel tasks: creating a workbook, entering data, adjusting column/row size, inserting/deleting cells, and using functions.

A graphic titled 'Keyboard Function Key Identification' showing a white keyboard layout and a table identifying common keys like Esc, Tab, Caps Lock, Shift, Ctrl, Alt, Enter, Backspace, Sleep, and Wake Up.

Getting Started with Excel: It's Really Simple!

We'll start with the basics, learning about Excel's interface, toolbar, cells, and other fundamental operations. Then, we'll move on to common office shortcuts, as well as some frequently used functions and formulas. #ExcelBasics #ProductivityTips #SpreadsheetSkills #Exce

40 likes

Muscle Types Made Simple & Exciting

Muscles are specialized tissues in the human body responsible for movement, stability, and vital internal functions. There are three main types: skeletal, smooth, and cardiac muscles, each with unique structures and roles. Skeletal muscles are attached to bones and have visible striations; they are

48 likes

🌸 How to Get a “Pink Menu” Look on iPhone

🌸 How to Get a “Pink Menu” Look on iPhone 1. Use a Pink-Themed Wallpaper • Settings → Wallpaper → Add New Wallpaper • Choose or download a pink gradient, pastel pink, or rose gold background. • The background color affects the blurred translucency in areas like the

2989 likes

Healthy Food : Steak Dinner✨️

#whatieatinaday #lemon8challenge Hi, lemons! Let's dive into the delectable dinner lineup for today's "What I Eat in a Day." On the menu, we have a succulent Dry Rubbed Ribeye Steak paired with Steamed Broccoli drizzled with lemon, olive oil, and a sprinkle of salt, alongside a

1045 likes

A breakfast image featuring avocado toast and a bowl of yogurt with granola and berries, illustrating the "wellness habit menu" to "exit your lazy girl era."

A list detailing daily habits like making your bed and stretching, alongside weekly habits such as cleaning the bathroom and doing laundry, presented on a pink background.

A list of gut health foods including fermented vegetables, seeds, nuts, healthy fats, lean meats, cultured dairy products, and various beverages, displayed on a pink background.

wellness habit menu for lazy girls

I used to be the ultimate lazy girl (still am sometimes). I slept in everyday, didn’t make my bed, did the bare minimum of chores, ate what was easy and simple, drank a lot and smoked weed all day everyday. it felt really overwhelming to keep up with all these “wellness girlies” online, so I stuck

16 likes

See more