Calories, Protein and Why I'm Obsessed 😂

Stop being afraid of the menu. 🛑🍴

​If your "fitness plan" means you can’t go out for a nice meal, your plan is broken—not you. 🙅‍♀️✨

​My secret? I don't "diet." I rebalance.

🔹 Double the Protein.

🔹 Half the Rice.

🔹 Zero Guilt. I’m building a body that can handle a good dinner. That’s the whole point of being Strong but Squishy.

Read my "Squishy Guide to Eating Out" on the blog! 🔗 Link in Bio.

#over40fits #homeworkoutexercise #looseweight #strengthtrainingtips #caloriescounting

2 days agoEdited to

... Read moreEating out while maintaining a fitness goal often feels like a challenge, but it doesn’t have to be restrictive or guilt-ridden. One strategy I’ve found incredibly effective is focusing on protein intake to help maintain muscle and keep me full, while reducing simple carbs like rice that can spike calories without much nutritional benefit. For example, when indulging in local delights such as Chicken Rice or Carrot Cake—which are beloved dishes but often carb-heavy—I opt to halve the rice portion and double the protein, such as extra chicken or tofu. This simple shift helps me enjoy my meal fully without feeling like I’m undoing my hard work in the gym. Additionally, I’ve learned that food is more than just fuel; it's about enjoyment and social connection. Rebalancing your plate rather than dieting allows you to appreciate your meals, stay satisfied, and avoid feelings of deprivation that often lead to overeating later. I've also found that mindful eating—paying attention to hunger and fullness cues—supports this flexible approach. It keeps me in tune with my body’s needs, especially when trying new foods or visiting different cuisines. Following this balance, I stay strong but 'squishy,' meaning I build muscle while preserving softness and flexibility in my physique. This approach has improved not just my body composition, but my overall mindset towards food and fitness. If you're curious about applying these principles when eating out or want practical tips for balancing local favorites like chicken rice or carrot cake with your fitness goals, a 'Squishy Guide to Eating Out' can be an excellent resource to check. Remember, fitness plans should enable you to enjoy food and life, not restrict you from them.

Related posts

Calories, Protein and Why I'm Obsessed 😂
130-150g protein a day. Yes, I know. This auntie is obsessed. 😂 But here's the thing — protein isn't just about looking toned. It repairs your muscle. Regulates your blood sugar. Supports your hormones. At 46 and in perimenopause? Non-negotiable. And no, I don't eat plain chicken
CC Jong

CC Jong

1 like

How To Count Your Calories Budget (And Why I Call
I don't diet. I budget. 💙 Just like your monthly expenses — you decide where your calories go. Stay within budget and you can have the ice cream. The fries. The peach rose gelato. Whatever you want. One day won't ruin your progress. I promise. Full guide on the blog — link in bio!
CC Jong

CC Jong

0 likes

chat how do i get TONED 🤫💪
all you want is to hit those health goals, to get that dream bod, to see them results…but your social media feed’s jam packed with so many different pieces of advice that you’ve got no idea where to start 😣 if this sounds like you, FRET NO LONGER because you’ve found THE guide to lifting u outta th
lyn 🎱

lyn 🎱

168 likes

How I Body Recomp - Simple & Easy
What if you could lose fat and build muscle at the same time? Sounds impossible, right? The truth is, most people are perfectly suited for this approach but they don’t even know how to. It’s called body recomposition, and it’s how you get leaner and more defined without having to choose betwee
Edsel

Edsel

355 likes

TIPS & TRUTH OF LOSING WEIGHT BY CALORIE DEFICIT🥑🏋🏻‍♀️
hello lovelies! want to start incorporating calorie deficit in ur daily life to lose weight? or u are currently doing calorie deficit but its not working? gURL this post is FOR YOU 🫵🏻 ⚠️WARNING - a very lengthy post ahead ⚠️ DEFINITION OF CALORIE DEFICIT: • calorie deficit is burning more th
⋆.˚🦋༘⋆jingyi ᰔᩚ

⋆.˚🦋༘⋆jingyi ᰔᩚ

325 likes

RECIPE: Banana Protein Pancake Bowl 🍌
DESSERT FOR LUNCH?!?!!! 😩 This is on my weekly roster of different protein pancake bowls I make since I absolutely love sweets, but need to have something healthy and protein rich while I’m on my cut. Ingredients: - 10g oat flour - 75g banana - 30g protein powder (I used a vegan one) -
sj.oe

sj.oe

43 likes

This Meiji Protein Milk Has 32g of Protein
Okay but the usual price is $4.95 so just get it before 31st March 2026 Follow us to see the best protein drinks at NTUC Fairprice #meiji #protein #gym #singapore #Lemon8SG
Eventful

Eventful

15 likes

45g of Protein At Tori-Q, Here’s How:
#fitnesstips
The Buffessor

The Buffessor

28 likes

3 ingredients protein-rich recipe 👩🏻‍🍳
I was looking for recipes that are low in calories and quick to make for breakfast/lunch, and I came across this one on xhs! There are a lot of different variants but all with the consistent 3 ingredients of tofu, shrimps and eggs. These ingredients are also high in protein, so it’s a perfect fit t
Kelbs🍒

Kelbs🍒

100 likes

👀High protein milk… but check this first
High-protein milk: convenient protein… or unnecessary? Personally, I don’t usually rely on high-protein milk. I still prefer getting most of my protein from whole foods, especially meat 🤪 But realistically, there are days when you know you might struggle to hit your protein intake. On those d
SG Nutritionist

SG Nutritionist

0 likes

My Daily Meals (maintaining calories)
It has been 6 months since i started calories deficit + exercising. My weight has been stagnant since august which i guess most probably due to my body getting used to the current calorie intake (1500-1700kcal). I’ve also started to be less strict with my diet, had a fair amount of sinful snacks /
Fitspiration

Fitspiration

25 likes

HIGH PROTEIN CHICKEN MAC AND CHEESE
Mac and cheese is my weakness so when I found out that there’s a version that’s healthier, I knew I had to try it 🧀🍗 —- High Protein Mac and Cheese with Oven Fried Chicken Breast INGREDIENTS: Oven Fried Chicken Breast - 300g chicken breast - pinch of salt and pepper - 1 tsp paprika
Pots & Pans Culinary Studio

Pots & Pans Culinary Studio

15 likes

Bioma Protein Straightening free treatment
I just tried Bioma Protein Straightening and OMG… life changing! 💆🏻‍♀️ My hair used to be super frizzy — like blow-dry and 5 minutes later I looked like a lion 🦁. After this treatment 👉 my hair is silky smooth, naturally straight, and shiny like glass hair! 📌 Why I’m obsessed: ❌ No stiff, dea
Team Hair

Team Hair

0 likes

See more