49.8K followers

Follow

Follow

Follow

1/8

376 saved

617

19

What I eat to lose fat and gain muscle 💪🏽

You all always love these so I will definitely keep them coming. I know it’s hard knowing what to eat and what not to eat, especially with it being so much misinformation on what’s good for you and what’s not.

Here are some of my tips ⬇️

- if the ingredient list is a mile long put it back

- prioritize Whole Foods over processed foods (I know they are more convenient but the ingredients are terrible for you stomach and progress)

- focus on protein, carb, veggie, good fat sources when it comes to what you’re eating daily

- Less dairy more plant based

- No/low added sugar, low sodium, fat free/lowfat

- High protein food/snacks leave you feeling fuller longer to avoid over eating/snacking

Comment if these tips were helpful ✨

.

.

.

#summerbod #bodytransformation #dinnerideas #whatieatinaday #lemon8partner #breakfastideas #lunchideas #healthylifestyle #healthysnacks #weightlosstips

2024/6/2 Edited to

Achieving a balanced diet is crucial for anyone seeking to lose fat while gaining muscle. A well-structured plan prioritizes whole foods over processed alternatives, ensuring nutrient-rich meals. For breakfast, consider options like egg whites paired with turkey sausage and strawberries for a protein boost. At lunch, protein pasta mixed with lean turkey sausage can be a satisfying and healthy option. Snacks that are low in calories yet high in protein, such as chicken-based options, help maintain satiety and curb overeating. Additionally, incorporating more plant-based foods can offer numerous health benefits. Dinner should focus on home-cooked meals, allowing for greater control over ingredients, which is often healthier than restaurant options. Lastly, aim to increase fiber intake through fruits like blueberries and snacks that provide digestive support to enhance gut health. By following these guidelines, you can navigate the complexities of nutrition while achieving your fitness goals effectively.

19 comments

Do you season your egg whites with anything other than like salt and pepper? They taste so flavorless to me with just the egg whites even tho I season them with enough salt

See more(2)

what app do you use to track your calorie intake and weight loss goals?

See more(1)

See more comments

Related posts

LOSE FAT vs GAIN MUSCLE

#rectanglebody #slimwaisttips

18.8K likes

A woman in athletic wear takes a mirror selfie, showcasing her physique. The image features the text 'BALANCED MEALS FOR FAT LOSS AND MUSCLE GROWTH', setting the theme for the post.

A black plate holds a chicken quesadilla, cut into four pieces, topped with a creamy green sauce. The text 'CHICKEN QUESADILLA' identifies the meal.

A gray plate displays avocado egg toast, two strips of turkey bacon, and sliced bananas with cinnamon. The text 'AVO EGG TOAST + TURKEY BACON + FRUIT' describes the balanced breakfast.

Meals for fat loss and muscle gain

One MAJOR thing that has helped me in achieving body recomposition is having staple meals that I can have on repeat that aid in reaching that goal. It’s not an easy task maintaining a consistent calorie and macronutrient intake while also prioritizing whole nutritious foods for most of my meals

995 likes

Text 'HOT GIRL FALL' over autumn leaves, explaining fall is ideal for walks. Below, a smartwatch shows workout options for outdoor and indoor walks, alongside a white athletic shoe.

Text '10K STEPS IS EASIER THAN IT SEEMS' details walking for weight loss, including daily step goals (10,000-15,000), calories burned (400-500 per 10,000 steps), and expected weight loss (0.5-1 pound per week).

Lose ✨1lb of Fat✨ a Week with 🔥Hot Girl Walks🔥👟🎧🍁

As the summer heat fades and the beautiful crispness of fall sets in, now is the perfect time to get into Hot Girl Walks. Sure, we’ve all heard about the "Hot Girl Summer" trends, but honestly, this summer was way too hot for long outdoor walks. Fall, however, brings the ideal weather f

2941 likes

Two halves of a red grapefruit are displayed on a wooden cutting board. Overlaying the image is text that reads "LOSE WEIGHT WHILE EATING How to structure your diet*" in yellow and white fonts.

A white background with black text titled "UNDERSTANDING YOUR MACROS." The text explains that macronutrients (carbohydrates, proteins, fats) are the building blocks of diet, each serving a unique purpose for energy, muscle, and hormone production, essential for weight loss.

A white background with black text titled "HOW TO DETERMINE YOUR MACROS." It outlines steps for calculating macros: determining caloric needs, setting macro ratios (e.g., 40% carbs, 35% protein, 25% fats for weight loss), and adjusting based on results.

How to Eat to Lose Lbs: Diet for Maximum Fat Burn🔥

Embarking on a weight loss journey can be overwhelming, especially when it comes to diet. There’s so much conflicting information out there—low carb, high protein, intermittent fasting, clean eating—the list goes on. But the truth is, successful weight loss isn’t about depriving yourself or jumping

1187 likes

A person in a sports bra and shorts takes a mirror selfie in a gym hallway. Overlay text lists the first three tips for fat loss and muscle gain: High Protein Diet, 80% Whole foods, and Stop obsessing over the scale.

Want to lose fat & build muscle?

Are you trying to lose fat and gain muscle? You need to be doing these 6 things… BUT FIRST FOLLOW ME FOR MORE TIPS AND FITNESS CONTENT. AND SEND THIS POST TO SOMEONE ON THEIR FAT LOSS JOURNEY 📩 Ok here is what you need to do 👇🏼 1. High protein diet - we all know protein helps us build and

901 likes

A woman in a bikini stands on a beach with grocery bags containing healthier food swaps like cauliflower crust pizza, protein bread, and protein drinks, illustrating a guide to lose weight and build muscle.

Grocery List Swaps 🛒 for Weight Loss + Muscle gain

If you’re serious about losing weight, building muscle, and just becoming healthier overall, you’ve got to start with nutrition. It’s literally the foundation of everything. You can be killing it in the gym every day, but if you’re not putting the right fuel in your body, you’re not going to see th

3376 likes

What I eat to lose fat and gain muscle

Another episode of me showing you all that you don’t have to eat 1000 cal a day in order to lose weight. You also don’t have to eat salads or broccoli and chicken five times a week in order to lose weight! One thing about me is I loveeeeeee to eat! And I will always stand on a hill about the fact t

141 likes

A slice of watermelon rests on a wooden cutting board, accompanied by the title text "FRUITS FOR WEIGHT LOSS According to Nutritionists."

The image features text detailing how papaya aids digestion, highlighting its papain, fiber, and water content. Halved papayas with visible seeds are shown at the top and bottom.

Text explains how avocado helps burn fat, listing its vitamins, healthy fats, and fiber. Halved avocados are depicted at the top and bottom of the image.

Fruits To Eat To Help Lose Weight & Get Healthy🍒🫐🍉

Hey, luvs! I’m excited to share some juicy info with you today. Let’s talk about fruits that can help you shed those extra pounds and keep you healthy. They'll help you satisfy your sweet tooth too! 🍏🍓🍍 Despite their natural sweetness, research shows that fruits are excellent for weight mana

33.3K likes

Transform Your Body: Big Gains Without Excess Fat🍑

As the cold seasons approach, many of you will find yourselves in that familiar phase: the bulking season! It’s that time of year when the leaves fall, and my motivation to pack on muscle rises. But let’s be real—bulking doesn’t mean throwing caution to the wind and indulging in every sugary snack

806 likes

A woman in a dark bikini stands on a sandy beach with ocean waves in the background. The image has a text overlay that reads "How to Quickly Lose BODY FAT" in blue and yellow, with "Lemon8 @chalie_baker" at the bottom.

Text outlines Step 1: How to Judge Your Body Fat Percentage. It explains that body fat percentage is a better indicator than scale weight and lists methods like DEXA Scan, InBody Scan/BIA Devices, Skinfold Calipers, and Visual Comparison Charts for estimation.

A table displays healthy body fat ranges for men and women across categories like Essential Fat, Athletes, Fitness, Acceptable/Average, and Obese. Below, text explains that a healthy fat loss rate is 1-2 pounds per week, or 1-2% body fat reduction per month.

How to Lose Body Fat Fast (Without Losing Ur Mind)

So, you want to lose body fat fast but in a way that doesn’t wreck your hormones, binge your fridge, or make you scared of bread? Good. Because the truth is, fat loss is just biology playing dress-up as discipline—and once you understand the rules of the body, you can make it work with you, not aga

2565 likes

You CAN lose the Menopause Belly!

I’m stubborn and I don’t like being told that I “can’t” do something.😜 I gained 20 pounds of fat all around my belly after menopause despite the fact that I workout daily, eat a plant-based diet & don’t drink alcohol. When your hormones decline, EVERYTHING changes. My doctor said “the men

216 likes

A side-by-side comparison of a woman's body, showing a transformation from 215lbs to 175lbs, illustrating a 40lb weight loss in 4 months.

A fitness tracker display showing a significant increase in daily steps from 2,888 to 20,234, along with corresponding calories burned, miles, minutes, and floors.

A collage of various food items, including a salad, a dessert with ice cream, a smoothie, a meal with rice and protein, a Rice Krispies Treat, and a Dr. Pepper Zero Sugar ice cream.

Lose weight fat , easy, and sustainable 😉

I’ve tried sooo many diets, challenges , workouts to lose weight and they always worked at first but I will gain the weight back. But I have finally cracked the code !! Here are some of the things I did - MOVE MOVE MOVE I downloaded an app to track my steps for a week noticed I was only get

3509 likes

HOW TO EAT TO GAIN MUSCLE 💪🏋️‍♂️💖

Gaining muscle doesn’t have to be so complicated! Here are my top tips to gain muscle and reach your goals: First of all you need to be eating a high protein diet. Consume high protein foods such as lean turkey, chicken, salmon, etc. All of these protein sources should be a minimum of 4oz. 4oz is a

93 likes

Exercises to help you lose fat and gain muscle 💪🏼🎀

Background: I’ve been going to the gym for about 2 years now and started off at about 100lbs. My body type was “skinny fat”, where I had no figure whatsoever. My goal at the time was to become more toned and more curvy. Now: Numerically the number on the scale hasn’t changed, however appearance

285 likes

A person's legs are shown on a leg press machine in a gym, with text overlays about healthy weight gain, quick tips for women, and building muscle.

Various healthy, calorie-dense foods like a protein bar, water drops, lemon, protein chips, and rice are displayed, illustrating the focus on healthy weight gain and consulting a professional.

An assortment of nutrient-rich snacks, including peanut butter crunch, chickpea puffs, protein pastry, protein chips, a vanilla protein shake, and a banana, emphasizes frequent snacking.

Easy, Healthy Weight Gain for Building Muscle💪👟🍋

If you’re looking to put on weight, whether it’s to reach a healthier BMI, build muscle, or simply feel stronger, there are so many ways to do it that don’t involve chowing down on junk food or empty calories. Think of it as fueling up on high-quality energy and nutrients that will make you feel am

1216 likes

Best Ways to Lose Arm Fat

🦋Focus on Overall Weight Loss🦋 Multiple studies show that spot reduction is ineffective. Instead, try using specific exercises for muscle toning and focus on overall weight loss. 🦋Start Lifting Weights🦋 Resistance training is a type of exercise that involves working against a force to bui

10.4K likes

A woman in a white sports bra and light blue shorts takes a mirror selfie in a gym, with the text 'Let's lose fat and GAIN MUSCLE!' overlaid.

A bowl of salad with chicken, avocado, cucumber, olives, and tomatoes, with the text 'Eat high protein low fat meals' overlaid.

A woman in a black sports bra and green shorts performs a deadlift with a barbell in a gym, with the text 'Lift heavy weights!' overlaid.

How to lose fat and gain muscle!

I know that for a lot of people, losing fat and gaining muscle is a big goal. However, most don’t know how to achieve it… My top 3 important tips for achieving this goal would be: 1. Eat low fat high protein meals with less snacks! 2. Lift heavy weights at least 4x a week! 3. Do cardio at

44 likes

A person in black activewear drinks from a bottle, with text overlay "MUSCLE GROWTH SUPPLEMENTS & VITAMINS" and peach emojis. The image introduces a guide on supplements and vitamins for muscle growth.

Text on a black background details "1. Whey Protein - The Muscle Builder Classic," explaining what it does, why it works, and best practices for taking it, including dosage and alternatives.

Text on a black background details "2. Creatine Monohydrate - The Strength Staple," explaining its function, how it works to boost energy and strength, and recommended daily dosage.

Muscle Supplement Guide: Timing, Dosage, Benefits💊

Whether you’re lifting to grow, tone, or preserve your hard-earned gains, the real secret is cellular nutrition. Without the right vitamins and supplements in your system, your workouts can only take you so far. Think of these nutrients as your muscle-building support squad—they enhance performance

1214 likes

What to eat to lose weight and gain healthy muscle

If you want to lose weight , grow your but and tone your back And your whole body like I did click the link of my bio for Workout routine and meal plan Remember summer body are made in winter , you have now to break up bad habits , , you made yourself a promise to lose weight this year , we

33 likes

muscle building, fat burning meals

If your focus is to lose fat while still building or maintaining muscle — these are really great, low carb and high protein meals to do just that! My favorite part is that they’re not boring! I can’t stand eating plain or bland meals all the time, and I don’t have to! Because I find creative wa

372 likes

A grocery store aisle displays fresh produce like strawberries, blueberries, and grapes. Text overlays read "Hot Girl Grocery List" and "Low carb - high protein," indicating a focus on healthy eating for fat loss and muscle growth.

A list titled "Fruits + veggies" on a white background, framed by watercolor illustrations of produce and food items. It details a variety of fruits and vegetables for a healthy grocery list.

A list titled "Protein" on a white background, adorned with watercolor illustrations of food items. It outlines various protein sources like chicken breast, eggs, tuna, tofu, and Greek yogurt for a balanced diet.

Grocery List for Fat Loss + Muscle Growth🏋🏾‍♂️💪🏾🍲

The easiest way to grocery shop is to break your list down by the macros – fats, protein, carbs and produce (fruits + veggies). This is a great list to follow when the goal is to lose weight and gain muscle (my goal for the next few months). #healthylifestyle #groceryhaul #lowcarbmeals #h

1920 likes

A side-by-side comparison shows a person's body transformation over 8 weeks, illustrating fat loss. The "before" image shows a fuller midsection, while the "after" image reveals a leaner physique, emphasizing "HOW TO LOSE FAT INSTEAD OF WEIGHT" as discussed in the article.

the fat loss secret NOBODY talks about 🏋️✨

let’s talk about losing weight vs losing fat! before we get into the secret, you have to understand HOW your body loses weight. what does it even mean to lose weight? well, your body exerts a certain amount of energy per day in the form of calories. this is called your maintenance calories. the

3239 likes

How to build muscle & burn fat🫶

Gaining muscle requires a combination of strength training and a well-rounded nutrition plan to support muscle growth. Here's a guide to help you fuel your body with the right foods for muscle gain. #muscledefinition #muscleforweightloss #help support muscle development #musclerecovery

90 likes

Dumbbell Only Workout to Lose Fat & Build Muscle💪🏽

Exercise 1: Goblet squat Exercise 2: Romanian Deadlift Exercise 3: Stationary Lunge Exercise 4: Bulgarian Split Squats Exercise 5: Glute Bridge Do each exercise for 10-13 reps & complete 3-4 sets🔥 #legworkouts #strengthtraining #tonedbody #gymhelp #weightlifting

93 likes

A woman shows her toned abs in a mirror selfie, with a large 'Abs' text overlay and an abdominal workout poster in the background, promoting fitness information.

A list of five recommended mobile applications for health and ab exercises, including MMA Spartan System, Six Pack 30 Day Workout, Lose Belly Fat at Home, Daily Yoga for Abs, and 7-Minute Workout, with their respective icons.

A detailed abdominal workout poster illustrating various exercises like crunches, leg raises, and side bends, with a central diagram highlighting different core muscles and a muscle color code.

🧠Get Informed - Get Fit🔥: Melt Away Tummy Fat 🥵

Let’s talk about abs. Let me be real with you—getting abs and keeping them is no easy feat. It takes time, dedication, and a whole lot of effort. 🍋First off, don’t feel pressured to chase abs just because it’s the “in” thing or the start of a new year. Remember, everyone’s body is differ

371 likes

A woman in athletic wear, viewed from behind, showcasing her glutes and legs. Overlay text reads "7 DAY WORKOUT PLAN FOR Big Glutes & Toned Legs" with peach emojis, indicating a fitness guide.

A white text overlay on a plain background detailing "Day 1: Power Walking + Pilates" workout. It outlines a 45-minute power walking routine with warm-up, steady-state, cool-down, and optional tips, followed by a note about full workouts in the description.

A white text overlay on a plain background detailing the "Pilates Routine (20 minutes)" for Day 1. It lists exercises like Leg Circles, Single Leg Bridge, and Side-Lying Leg Lifts with specific reps, sets, and rest times.

Lose Thigh Fat Fast: Workouts & Tips for Women 🍋✨

Many women struggle with slimming their thighs and toning their legs without adding muscle bulk. While strong, muscular thighs are empowering and aesthetically pleasing to many, some prefer a slimmer, more toned look. Achieving this requires a specific approach to training and diet! In this post

216 likes

What I eat to lose fat and gain muscle

Hello! I hope you enjoy these low calorie and high protein savory snack options. These snacks can help you meet your goals and get you into shape. If you want more meal inspo head to my page and please give me a follow! IF YOU HAVE AN QUESTIONS FEEL FREE TO COMMENT THANK YOU AND I LOVE YOU ❤️ #foo

8 likes

A person in workout attire stands in a gym mirror reflection, with overlay text "Weight Loss Hacks" and "How to effectively lose and manage your weight: Nutrition, Exercises, Mindset."

A list detailing a 60-minute HIIT workout, including a 10-minute warm-up with exercises like jogging, jumping jacks, and bodyweight squats, followed by the first 40-minute main workout circuit.

A continuation of the 60-minute HIIT workout, outlining Circuit 2 (high knees, bicycle crunches), Circuit 3 (mountain climbers, Russian twists), and the beginning of the 10-minute cool-down.

How to Burn Fat & Lose Weight for a Better You

Losing weight and targeting fat in specific areas like the stomach can be challenging, but with the right approach, you can see results. Here are some of my favorite hacks for tackling fitness, nutrition, and mindset to shed weight: ✨Move your body✨ It's not just about breaking a sweat; i

2374 likes

Low-Inflammatory Meals to Build Muscle & Lose Fat

Eating clean isn’t just about calories, it’s about reducing inflammation so your body can finally feel its best! These meals are easy to make at home and I definitely see the benefits of sticking to mostly Whole Foods in my meals 👩🏽‍🍳🥙 #healthyeating #antiinflammatorydiet #mealideas #f

1325 likes

A person in black athletic wear takes a mirror selfie in a gym with ballet barres, reflecting their fitness journey to gain muscle and lose fat.

A breakfast sandwich made with waffles, served in a to-go container with a side of sauce, reflecting a clean ingredient meal.

A hand holds a white paper cup filled with a hot chocolate bone broth, a clean beverage accompanying breakfast.

Full day of eating to gain muscle + lose fat

Right now my biggest goal in the gym and with my diet is to lose fat while gaining lean muscle. I want my glutes to look big for summer & my stomach to be completely flat. In order to achieve this goal, I’m prioritizing health foods! Here is what a full day of eating looks like for me.. 🧇Bre

57 likes

Workout Split - Fat Loss & Muscle Gain

🏋️‍♀️Workout Split for Fat Loss & Muscle Gain🏋️‍♀️ ✔️Sunday - 5 mile walk ✔️Monday - 1 mile run, 1.5 mile incline walk, 1.5 mile flat walk ✔️Tuesday - Legs (glutes & hamstrings) + 2 mile walk ✔️Wednesday- Upper body (back/bis or chest/shoulders) + 3 mile walk ✔️Thursday - 1 mile run, 1

210 likes

Toned Upper Body Workouts 🔄 Building Muscle Tips✨✨

So, you’ve got upper body goals. And now you’re wondering: Do I want my arms to look tight and toned? Or do I want to build them up and see real muscle definition pop out of my sleeves? Either way, you’re in the right place. This post is going to get super real, super detailed, and super support

345 likes

Lose Fat , Gain muscle 💪🏾

If 90% of your diet was: - Steak - Fish - Chicken - Eggs - Avocados - Berries - Veggies - Fruit - Greek Yogurt - Water You would Lose fat, Gain muscle & Have 10x more energy. #summerbod #bodytransformation #loseweightrecommended #gainmuscle

4 likes

5 NUTRITION HACKS TO BUILD MUSCLE AND SHRED FAT 🔥

📌 READ ME!! Your nutrition is the main driver of your progress. Without proper nutrition you won’t build muscle or lose weight. So here are 5 nutrition hacks to help you tone up and shred fat: 1️⃣: Start your morning with a high protein breakfast. This is going to give you a head start

23 likes

A split image shows a woman's face before (left, fuller and redder) and after (right, more defined) a transformation, with text overlay "HOW I LOST FACE FAT My top 3 tips" and a flower icon.

A collage of four food images: a steak, sweet potato and meat patties, a yellow puree, and a bowl of cut fruit, with text overlay "80/20 DIET".

A woman with a braided ponytail is seen from behind, using a chest fly machine at a gym, with text overlay "GAINING MUSCLE, LOSING FAT".

How to lose fat on your face

Growing up I always had a chubby baby face. My facial features were hidden under the fat and inflammation. When I decided I wanted to decrease both of those things, I noticed I started losing fat everywhere. Here are my top 3 tips to losing fat in your face⬇️ 1. 80/20 diet Eat healthy, minima

1157 likes

The title image for "SKINNY GIRL SUMMER Weight Loss Hacks" features colorful kayaks on a lake with forested mountains under a bright blue sky, suggesting summer activities and a healthy lifestyle.

A text slide titled "HOW TO STAY ACTIVE WITHOUT FEELING LIKE YOU'RE 'WORKING OUT'" lists outdoor activities like surfing, hiking, gardening, jump rope, walking, and picnic sports to burn calories and boost joy.

A text slide details "Low-Impact Summer-Friendly Workouts" including sunrise/sunset yoga, water Tai Chi, Zumba in the park, and walking meetups, emphasizing choosing enjoyable movement for fat-burning.

Lose Body Fat While Enjoying Your Summer ☀️🤿🍡🌊

🌿 1. Move with Purpose (But Make It Fun) a. Green exercise – like beach yoga or hiking Nature’s legit trainer: studies show “green exercise” in natural spaces boosts mood, self-esteem, and stress reduction morethan indoor workouts—and water-filled environments are especially potent. b. Surf

991 likes

A woman in activewear stands outside a Vitamin Shoppe, holding a supplement container. Overlay text reads "MY FAVORITE SUPPLEMENTS and why I take them," introducing a discussion on supplements for fitness.

A container of "OXYGREENS DAILY SUPER GREENS Forest Berries" is displayed, highlighting benefits like enhancing immunity, improving digestion, and providing antioxidants plus prebiotic fiber.

A container of "EHP Labs CREA-8" is shown, detailing its benefits for increasing performance, building and maintaining muscle mass, improving strength and power, and speeding up recovery.

Supplements For Fat Loss and Muscle Gain 💪🏼

More information ⬇️ From the start of my fitness journey these are the supplements that I have been taking which have been a help/boost in my fitness journey and progress 🫶🏼 How do I take them ? • greens 🌱 first thing in the morning before a meal. • creatine ✨ I take it anytime ; I comb

1229 likes

Gaining muscle vs gaining fat

✨ Tap my profile to join the 28-day Summer Shape-Up Challenge. Real results. Real women. Real change. 🚨59 Spots Gone. Only 1 left in deal #gainmuscle #gainingmuscle #fitnesstips #lemon8partner #fitnesslifestylecreator

76 likes

A woman in a green top and denim shorts takes a mirror selfie, with text overlays indicating "140g protein what i eat in a day 20lbs down," setting the context for her weight loss journey.

A glass of iced coffee is shown next to cartons of vanilla oat milk and sweet cream coffee creamer, indicating a beverage choice for the day.

A hand holds a dark green container of a daily synbiotic supplement, with a glass of iced coffee visible in the background, suggesting a morning routine.

what i eat to lose weight! 🍋🌸

my goal is to lose fat and gain muscle simultaneously so i eat in a deficit while eating a lot of protein!

805 likes

A black container holds cooked, grilled chicken pieces. Text overlays promote it as a high-protein, easy recipe great for fat loss and muscle gain.

A collage shows hands holding avocado oil, cumin, oregano, and paprika bottles over raw chicken in a bowl, indicating the first steps of seasoning.

A collage shows hands holding black pepper, sea salt, minced garlic, and sliced lime over raw chicken, completing the seasoning process.

High protein chicken for fat loss & muscle gain!

Santa Fe Chicken! Delicious, easy, and perfect if you're looking to lose fat and gain muscle! I love pairing my cooked chicken with jasmine rice and avocado! This chicken is also fantastic topped on a salad! Measurements: 1 1/2 lbs chicken breast 2 tbsp avocado oil 1/2 tsp cumin 1 t

673 likes

A person with a toned physique is shown with the title "How to Gain Muscle Without Gaining Fat by Eating," emphasizing a lean muscle-building approach through diet.

The image highlights the importance of protein for muscle building, showing a meal of sliced chicken over pasta, with text recommending 1.6-2g protein per kg of body weight.

This image focuses on gentle calorie control for lean gains, displaying peanut butter and banana toast, and advising a small 200-300 kcal/day surplus with quality foods.

Want to Gain Muscle but Stay Lean?

You can build a strong, toned body without feeling fluffy or gaining fat—it just takes smart eating. Here’s what works: ✅ Protein: Build muscle with quality protein in every meal ✅ Slight Calorie Surplus: Eat a little more than usual—not a full “bulk” ✅ Balanced Macros: Carbs and fats are esse

44 likes

A person takes a mirror selfie, surrounded by collaged images of various healthy, gluten-free, and dairy-free meals like pancakes, eggs, salads, and a berry bowl, promoting fun and healthy eating for fitness goals.

A baking pan holds several jambalaya stuffed bell peppers, featuring green and orange peppers filled with rice, shrimp, jalapeno beef sausage, and melted dairy-free cheese, providing 12g protein per pepper.

A white plate displays scrambled eggs alongside two slices of gluten-free toast topped with almond butter, banana slices, raw honey, and cinnamon, offering 18g protein for breakfast.

What I eat to burn fat, get gains & grow glutes

Here are some meal inspos!!! Doesn’t matter if you’re a gym girlie or just like to eat but wanna be more healthy about it… I love food but I also love my body so I use healthier better ingredients and still enjoy my favorite foods all while hitting my protein intake goals for gym gains and mana

2204 likes

A woman in black activewear takes a mirror selfie in a gym, with a large text overlay 'Macro Cheat Sheet' and bullet points for 'Tracking Macros', 'Meal Planning', and 'After Workouts Meals'.

A macro cheat sheet categorizing foods by nutritional needs like carbs+fat, high volume low macros, carbs, protein, fat, fruits & veggies, and beverages, with illustrative food icons.

A macro cheat sheet continuing food categories for carbs+protein, protein+fat, and condiments, providing examples for each, alongside fruits, vegetables, and beverages.

How to Track Macros and Build Muscle

✨Macronutrients: Proteins Carbohydrates Fats ✨Proteins: Building blocks of muscles and tissues. Sources include lean meats (chicken, turkey, fish), eggs, dairy (yogurt, cheese), legumes (beans, lentils), and plant-based protein sources (tofu, tempeh, seitan). ✨Carbohydrates: Main sour

3061 likes

A person in athletic wear takes a mirror selfie in a gym, with text overlay indicating a full day of eating for fat loss and muscle gain.

A white mug filled with bone broth, seasoned with turmeric and black pepper, is shown next to an open book.

A close-up of a yogurt bowl topped with blueberries, chia seeds, pumpkin seeds, dark chocolate chunks, and a drizzle of honey.

eat like this to burn fat & build muscle

this is a typical full day of eating for me on a training day! I have a pre workouts meal, 3 full meals and two snacks! I keep carbs low-moderate, protein high and lots of fresh, nutrient dense, anti inflammatory foods! save this for your healthy eating inspo and check out my page for recipes! 🫶🏼🥰

62 likes

See more