It’s Easy To Lose Weight Just By Swapping Your Favorite Foods With These Healthier Alternatives


If there is one problem that many of us face, it is the battle of the bulge. It seems like we continue to try to lose weight, jumping on one program after another but our efforts fall flat. Even if we do lose weight, we end up putting it back on and wondering why we just can’t drop the pounds once and for all. There is a simple reason why we struggle in this way, we take everything ‘good’ out of our diet but we don’t exchange it for anything that is truly good.

The real key to weight loss is not deprivation and it isn’t about taking everything you love out of your diet. Rather than taking things out, you need to add things in. Swap out your unhealthy food choices for something that is both nutritious and delicious. It’s easy to do. Don’t believe me? Just check out these brilliant food swaps that will have you losing weight in no time. Oh, and “You’re welcome.” 🙂

1. Replace Syrup With Something Better

Healthy swaps really make a difference in your nutrition routine! ❤️ I love showing easy, healthy substitutes because a healthy lifestyle is all about making small changes that add up to big results in the long run. . 🍁 Commercial syrup ➡️ Maple syrup – Commercial syrup like the brand Aunt Jemima has 11 ingredients including artificial flavoring & fake colors & doesn’t include even a drop of maple syrup. The biggest two ingredients are corn syrup and high fructose corn syrup which has shown to be inflammatory because of it’s highly processed nature & is linked to fatty liver. Maple syrup on the other hand has antioxidants, minerals & a lower glycemic index than table sugar. . 🥗 Fat free dressing ➡️ regular/paleo dressing – In order to absorb vitamins like A, D, E.& K, your body needs the added fat! That’s why getting some healthy fats from your dressing is important because it makes these vitamins more bio-available. Fat-free dressings also often include inflammatory oils like soybean oil, canola oil etc. Skip the added junk & try @primalkitchenfoods for a real food ingredient dressing. . 🍓 Commercial granola ➡️ Fruit + nuts (or paleo granola) – Many processed granolas have inflammatory oils like canola oil or high fructose corn syrup. Fruit and crumbled nuts would be a much safer bet. Plus you can keep the calories lower if you pack on more fruit. @paleopassionfoods is also another option if you’re looking for a clean granola. . . . . #paleo #cleaneating #glutenfree #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #mealprep #nutrition #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #bbg #dairyfree #keto #grainfree #weightloss #realfood #getfit #paleofood #sugarfree #healthyliving

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2. Don’t be fooled by ‘healthy’ foods. Make the switch to something healthier.

The small choices you make daily add up! ❤️ Here are some healthy swaps to add to your nutrition routine (P.S. that paleo ranch is bomb): . 🥕 Regular Ranch ➡️ Paleo Ranch: The regular ranch dressing is full of inflammatory and artificial ingredients including canola oil, added sugar, MSG, & artificial flavors. @primalkitchenfoods ranch is full of real, organic food ingredients & cage-free eggs. . 🍊 Orange Juice ➡️ Oranges: Orange juice is a sugar bomb without the fiber. Save yourself sugar and calories when you switch over to whole oranges. A large orange has 87 calories & 4.4g fiber VS. this 12oz juice has 170 calories & 0g fiber. . 🍃 Iceberg lettuce ➡️ Spinach: While iceberg lettuce still might be better for you than eating a snickers bar, it fails in comparison nutritionally to other leafy greens. Spinach has 223% (DV) Vitamin K, 28% Vitamin A. 14% Vitamin C, 18% Folate + more minerals compared to a measly 7% vitamin A & 3% vitamin C in iceberg lettuce. . . . . #paleo #cleaneating #mealprep #foodprep #paleodiet #glutenfree #whole30 #mealplan #primal #realfood #cleaneats #nutrition #fitfood #lowcarb #lchf #mealprepsunday #jerf #paleolifestyle #healthyeating #mealprepping #macros #protein #mealprepmonday #dairyfree #keto #grainfree #flexibledieting #iifym #gains #meals

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3. Oh, my mouth is watering over this one. Soap for a cookie? Yeah, we saw it too 😉

“I regret eating clean.” – Said no one ever. Unless, it’s a bar soap 😉 haha Ok just kidding about the soap swap because sometimes you just need a damn cookie. I just wanted to make sure you were paying attention ❤️More info on the other swaps below: . Flavored oatmeal ➡️ Oatmeal with fruit – Skip the hidden sugars & preservatives when you get plain oatmeal and add your own fruit (Plus, stevia if desired). Not all flavored oatmeals are created equal so if you do want a flavored one try to find one that has less sugar & added preservatives. . Ketchup ➡️ hot sauce or mustard – Not only does ketchup have a lot of sugar per tbsp but many brands have High Fructose Corn Syrup added. Made mostly from genetically modified corn, high fructose corn syrup is not natural and definitely not healthy. Hot sauces and mustards are a much safer bet and will save you the added sugar! (Or find a clean ketchup if it’s a must-have for you) . Sugar cookie ➡️ soap – Ok don’t do this swap 😉 Shower with the soap and enjoy a cookie in moderation when you want it! . . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #soap #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

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4. Drop your sugar intake like a rock!

Healthy swaps add up! 💫 If you’re trying to improve your health, small changes definitely make a difference over time. Here a few ideas to add to your nutrition routine: . 🍁 Agave ➡️ Maple Syrup (or honey) – Agave syrup is highly refined & the end product leaves you with a sweetener with the highest amount of fructose (damaging sugar) of any commercial sweetener on the market. It has about a 2:1 fructose to glucose ratio which is higher than high fructose corn syrup’s 1:1 ratio – yikes! Organic, pure maple syrup is much less processed, better choice & contains up to 24 antioxidants. . 🍒 Flavored yogurt ➡️ Greek Yogurt + Fruit – While the flavored yogurt has 28g sugar & 6g protein, the greek yogurt + 1/2 cup raspberries has 9g sugar & 21g protein. The worst part about this flavored yogurt is the use of food dyes and added fillers/preservatives. You can definitely find a cleaner flavored yogurt but make sure to read the label! . 🍓 Store-bought jam ➡️ Mashed berries – Store-bought jam not only contains a lot of sugar but it also contains ingredients like high fructose corn syrup & other preservatives. Mashed up raspberries or strawberries are a great alternative & only contains one ingredient 😉 . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #greekyogurt #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

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5. Handheld swaps of deliciousness

If you want to lose weight without counting calories, these hacks come in handy! 🙌 Plus by swapping out some of these processed foods you not only save your waistline, but also your health. . And remember while it’s perfectly ok to treat yourself, picking healthy choices regularly really add up 💫 More info below: . 🍓 Fruit smoothie ➡️ homemade protein shake – Fruit smoothies are often sugar bombs in disguise. This Jamba juice mango fruit smoothie has 340 calories, 85g carbs, 78g sugar & 4g protein while my homemade protein shake has 199 calories, 17g carbs, 8g sugar, 31g protein (made w/ @vega_team performance protein, 1 cup strawberries & water & ice) . 🍚 Burrito ➡️ burrito bowl – While you might not want to give up the beloved chipotle, a burrito bowl instead of a burrito is an easy swap. The tortilla alone saves you 320 calories & 50g processed carbs! . 🍫 Candy bar ➡️ dark chocolate – 1 small snickers bar has 220 calories and 24g sugar while 2 squares of 85% @theochocolate bar is 140 calories & 4g sugar. I don’t know about you but I find dark chocolate to be super satisfying & guilt-free. . Swap #2 inspired by @collegenutritionist. . . . .#cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #chipotle #getfit #gains #meals #healthyliving #determination #healthylifestyle

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6. Why would you ever choose the jelly beans?

7. A pasta swap we can live with

8.  So simple but so much better for you

9. Always go for the homemade meal. Yummy

Lunch vs. lunch. What’s on your plate? 🌱 . The left side is from a fast food chain some might consider healthier – Panera – but many of their food items are high in sodium & less volume than you’d get if you made at home or sugary drinks that add a lot calories to your meals. . The right is proof of “eat more, weight less” phrase where adding quality ingredients from home can add a lot of volume without adding a lot of calories. Full details below: . Left side: Panera Southwest Chile Lime Ranch Salad with Chicken 20z Iced Caramel Latte Calorie total: 1080 cals Sugar total: 58g sugar . Right side: Homemade grilled chicken, 1/2 orange bell pepper, 1/2 a tomato, 1/2 cup chopped onion, 1/2 avocado, 1/4 kimchi over mixed greens + balsamic vinegar (not show) Homemade iced green tea sweetened with stevia Calorie total: 548 calories Sugar total: 13g sugar . If you do have to eat out, make sure to check the menu, skip the sugary checks and pick a salad/meal that fits your calorie range for the day & use half the dressing xoxo 💫 . : . #paleo #cleaneating #glutenfree #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #plantbased #nutrition #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #mealprep #healthyliving

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10. We hear it all the time. Here’s why…

While eating healthy is step 1 to feeling your best, sometimes you can still fall into the trap of not hitting your goal weight 🤔 . Healthy foods high in calories can definitely do that. Foods like nuts, nut butter, olive oil, goji berries, complex carbs can pack on calories really quick. . Someone asked me in my DMs the other day – is “almond butter bad for weight loss?”. To that I answered: 1 – can you control yourself around it? 2 – are you able to measure it out / stick to a proper serving size? If you answered no to one of those, it might be best to back away until you feel more controlled. . Low calories foods like veggies and fruits are something that you might not have to watch as closely. . Foods pictured: Goji berries – 1/3 cup vs. 2/3 cup Peanut butter – 1 tbsp vs. 2 tbsp Olives – 6 olives vs. 12 olives Almonds – 1/4 cup vs. 1/2 cup . . . . #cleaneating #fitfood #healthyeating #healthyfood #cleaneats #nutrition #protein #paleo #healthychoices #iifym #healthylifestyle #flexibledieting #mealprep #foodprep #glutenfree #cleanfood #weightloss #mealplan #healthyliving #eathealthy #mealprepsunday #mealprepping #macros #fitnessfood #mealprepmonday #lowcarb #healthylife

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11. Snack away people, there are healthy options available

Small tweaks add up! 🙌 These swaps will not only save your waistline but also your health. The top side is full of processed foods, bad oils & sugar bombs while the bottom side is less processed & lower-calorie to boot. More info below: . Chips ➡️ Popcorn – Popcorn is an easy grab-n-go food and much less processed than chips! That sad handful of 9 chips has 150 cals, 9g fat, 16g carbs & contains sunflower/vegetable oil & fillers, yikes! 3 cups air popped popcorn is only 93 calories & only contains 1 ingredient: popcorn. You can also cook it in a pan with olive oil if you prefer it that way! . Frappuccino ➡️Iced Coffee w/ Coconut Milk – Frappuccinos are sugar bombs! A grande mocha with 2% milk has 61g sugar & 400 calories while an unsweetened iced coffee with coconut milk containers 25 calories & 2g sugar. Now, that’s an easy swap that will save you a ton of calories & sugar! . Burger with bun ➡️ burger lettuce wrap – Save yourself the extra processed carbs when you swap a bun for a lettuce warp. While it’s perfectly ok to treat yourself to a full bun, swapping it out for a lettuce wrap on a regular basis with save you 18g+ carbs! . . . . #cleaneating #healthyfood #fitfood #healthyeating #healthychoices #cleaneats #healthylifestyle #burger #burgerporn #glutenfree #nutrition #paleo #cleanfood #mealprep #protein #hamburger #burgers #healthyliving #eathealthy #coffee #fitnessfood #burgertime #weightloss #instaburger #iifym #lowcarb #healthylife #flexibledieting #instahealth #mealprepsunday

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12. Dark chocolate and guacamole? I’m in Heaven!

You guys know I’m all about my healthy swaps ❤️ . Here are some more healthy substitutes to add to your routine. Breakdown below: . 🍫 The milk chocolate bar has a whooping 44g carbs, 41g sugar only 2g fiber and 370 calories! The dark chocolate bar shown on the other hand had 13g carbs, 6g sugar, 5g fiber & 250 calories. With dark chocolate, you’ll feel fuller faster with the add fiber & won’t go through such a big insulin spike & crash. . 🌽 Vegetable oil and canola oils are highly processed, heated, bleached, refined and deodorized. The hight heat these oils go through have negative impact on the healthy compounds in the oils & are stripped of much of their omega-3 fatty acids in the processing. Extra Virgin Olive oil is produced by cold pressing and doesn’t use chemicals for refinement & also avoids high heat treatment, leaving it full of heart healthy fats. . 🥑 Sour cream adds about 40 calories & 6g of fat per quarter cup but doesn’t add much nutritionally. Guacamole on the other hand adds antioxidants, about 4g of fiber, potassium + more per quarter cup. Plus, you get all the heart healthy fats from the avocado. . Inspired by @blonde.health Sources: https://www.active.com/nutrition/articles/the-diet-detective-are-latin-american-foods-healthy https://draxe.com/olive-oil-benefits/ https://draxe.com/canola-oil-gm/ — . . . . #glutenfree #paleo #fitfood #lowcarb #healthyfood #cleaneating #paleodiet #healthyeating #whole30 #primal #cleaneats #lchf #nutrition #eathealthy #jerf #paleolifestyle #healthylifestyle #fitnessfood #dairyfree #keto #cleanfood #grainfree #protein #healthychoices #iifym #realfood #healthylife #flexibledieting #healthybreakfast #paleofood

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13. Diet swaps we can live with

Want to lose weight without counting calories? 🙌 Here are some easy swaps to help you head in that direction. . Take those rice cakes, add some almond butter on top, sliced banana & have the kombucha on the side & you have yourself a meowmeix approved snack 😋 More info below: . Banana chips ➡️ Banana – While banana chips are yummy, it’s much easier to overeat than a banana. A medium banana is about 105 calories while 8.5 banana chips are 105 calories. You could easily eat a couple handfuls of banana chips in one sitting but it’s a lot harder to eat 3 bananas. . Bagel ➡️ Rice cake – Rice cakes are light, easy & go with almost any topping. Plus, they only contain 2 ingredients: rice & salt. Some bagels contain 14+ ingredients and often have added sugar. If you’re trying to lose weight, a rice cake is a much better, low calorie option. . Naked juice ➡️ kombucha – Naked juices are often sugar bombs in disguise. I don’t love the green machine because it acts like it’s mostly greens when really there’s a ton of fruit juice packed in. 16 oz bottle of kombucha is only 50 cals & 12g sugar while naked juice is 270 cals & 53g sugar. . . . . #weightloss #cleaneating #weightlossjourney #healthyeating #healthyfood #nutrition #healthychoices #getfit #exercise #healthyliving #healthylifestyle #cardio #cleaneats #fitfood #instahealth #mealprep #paleo #determination #active #transformation #strong #slimmingworld #train #cleanfood

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14. Go natural and drop the weight. Always read the labels!

15. You gotta eat if you want to lose weight.

Starting a new diet like: breakfast is air, lunch is a carrot and dinner I get to lick an apple and dessert is yelling at a picture of myself naked. . Ok jk 😜 In all seriousness, choosing a clean and healthy lifestyle is about loving yourself! . That doesn’t mean you have to make drastic changes overnight. Small, lasting tweaks will really add up. . The right was my lunch other day – no it’s not chocolate syrup, it’s balsamic glaze 😋 combo below: 2 cups mixed greens 1 cup cherry tomatoes 1/4 an orange bell pepper 1/2 cup cucumbers 6 oz salmon with garlic seasoning, pepper & sea salt Trader Joe’s balsamic glaze . . . . #paleo #glutenfree #cleaneating #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #nutrition #plantbased #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #mealprep #mealprepmonday #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #salmon #healthyliving

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16. I saw it right away, how about you?

What do you think the differences are? 😍 First off, let me just say this combo is ridiculously good 💫 Second off, below is a breakdown of each side & some tips to save calories: . Lower cal treat: 1 cup 2% Greek yogurt 1 tsp honey 20g 85% dark chocolate 1 cup blueberries 1/2 cup strawberries 1/2 tbsp cashew butter . Higher cal treat: 1 cup 2% Greek yogurt 1 tbsp honey 60g 85% dark chocolate 1/2 cup blueberries 1/4 cup strawberries 2 1/2 tbsp cashew butter . Tips to save calories: 1 – Balance healthy fats with low calorie fruits. Add more fruit instead of overdoing the chocolate which saves a lot of calories. 2 – Watch the nut butter portions! 1/2 tbsp is much different in calories than 2 1/2 tbsp. 3 – Watch the honey! While it makes a great natural sweetener, the sugar calories add on quick. . Inspo cred: @movingdietitian ❤️ . . #healthyeating #cleaneating #fitfood #mealprep #dessert #healthyfood #foodprep #chocolate #nutrition #protein #mealplan #yogurt #icecream #weightloss #cleaneats #dessertporn #healthylife #healthylifestyle #mealprepsunday #healthychoices #mealprepping #macros #sweets #mealprepmonday #baking #sweettooth #desserts #flexibledieting #healthyliving #iifym

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17. This has my mouth watering!

Here are some more tweaks you can make to your nutrition routine 🙌 Because like I say, small changes add up to big, lasting results ❤️ More info below: . 🍓 Fiber one bar ➡️ 1 cup blackberries – blackberries are packed with antioxidants, vitamins, minerals + water. 1 cup blackberries = 62 calories & 7.6g fiber VS the sad fiber bar = 90 calories & 5g fiber. Not to mention the fiber one bar has a never ending list of ingredients. . 🍫 Candy bar ➡️ dark chocolate – a 1.56 oz snickers bar has 20g sugar & less than 1g fiber while a Theo 85% dark chocolate bar has 7g sugar and 5g fiber, now that’s a win! Plus, there are 20 ingredients in a snickers bar vs. a mere 3 in the Theo bar so you won’t have to question what you’re eating. . 🥜 Processed PB ➡️ Real Peanut Butter – conventional PB ingredient list includes: peanuts, cane sugar, cornstarch, palm oil & salt. Some have even worse ingredients like soybean oil. Real peanut butter has “peanuts” or “peanuts & salt”. Make sure to double your ingredients! . . . . #healthyfats #cleaneating #paleofood #healthychoices #healthyeating #healthyfood #weightloss #cleaneats #fitfood #keto #nutrition #mealprepsunday #glutenfree #getfit #paleo #healthyliving #determination #healthylifestyle #fats #bbg #healthyfats #fitnessaddict #peanuts #healthyfats #mealprepmonday #strong #train #cleanfood #mealprep #protein

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18. OMG, can you believe this?

Here’s to all my volume eaters 🙌 . Ok, you probably don’t need to be a volume eater to appreciate not using 1500 of your calories for the day on a burrito (unless you’re having a hard time putting on weight). Not to mention the empty 240 calories on the coke. It’s just crazy how easy calories can add up when choosing different fast foods. Full breakdown below: . Calorie dense: White flour Carnitas burrito with all the toppings and rice Coke . Nutrient dense: Shakeology 1 cup strawberries Egg & spinach omelette 2 rice cakess with 1 tbsp PB each @GTskombucha drink Egg salad jar Lamb veggie meal Chicken thigh veggie combo . Inspired by @justget.fit . . Ps my babes stoked on that burrito @chris.rocchio_fit 🤣 . .#fastfood #cleaneating #mealprepMonday #burrito #coke #junkfood #mealprep #healthychoices #healthyeating #healthyfood #chipotle #weightloss #cleaneats #fitfood #instahealth #nutrition #plantbased #glutenfree #getfit #paleo #healthyliving #determination #healthylifestyle #active #bbg #exercise #fitnessaddict #cardio #mealprepsunday

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19. Better food choices are in the palm of your hand

Some of my fav healthy swaps! Because small tweaks can really add up I promise you 😘 and you don’t need to wait till a Monday or a new year, you can start now 😃💪 . Candy 🍭 ➡️ Fruit 🍉 – People always ask me what’s a great option if you have a sweet tooth! Fruit of course. While candy has a crap ton of ingredients, processed sugar, food dyes & all the unhealthy junk you don’t want in your body, fruit has vitamins, minerals, fiber and is often loaded with water 💦 . Regular crackers ➡️ Flax crackers – While most crackers are nutrient deficient & include irritants like gluten or flour, flax crackers are packed with fiber, healthy fats & protein. That’s why they’ll leave you feeling more full than their flimsy counterparts 🙌 . Coffee creamers ➡️ coconut oil 🥥- Love your coffee creamy? Coconut oil is a great option over processed creamers with added sugars & ingredients. Simply just add your coffee with 1/2 to 1 tbsp coconut oil to a blender, blend it and it comes out super creamy! Add a packet of stevia for sweetness if you like 😋 . Inspired by @blonde.health — : #paleo #glutenfree #cleaneating #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #nutrition #healthyswaps #lowcarb #lchf #healthychoices #mealprepmonday #paleolifestyle #organic #bbg #mealprep #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #sugarfree #healthyliving

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20. Sometimes, you don’t need to change completely. Little swaps mean a lot.

Small changes add up to big results! ❤️Since you keep asking, here are some more healthy swaps: . 🍞 Croutons ➡️ Dry Toasted Nuts: Croutons are made from white bread, contain less fiber & protein and are often cooked in highly processed oils. Dry toasted nuts like almonds are an easy swap in salads and still give you that delicious crunch! . 🍇 Dried Fruit ➡️Whole Fruit: about 1/4 cup raisins equal 2 cups grapes calorie wise. Whole fruit contains much more water and vitamins than its dried fruit counterpart. That’s why it’s much harder to overeat on fruit and a better choice for weight loss! Save dried fruit for special occasions like when you’re super active or hiking. . 🥥 White Flour ➡️ Coconut Flour: White flour is highly processed, refined and bleached by applying chlorine dioxide. Coconut flour is a much less process processed option, higher in fiber, protein and healthy fats and great for anyone following looking for a more digestible carb. Make sure to look up coconut flour specific recipes to get the right amounts! . . Inspired by the talented genius @maxlugavere . : #paleo #glutenfree #cleaneating #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #nutrition #healthyswaps #lowcarb #lchf #healthychoices #mealprepmonday #paleolifestyle #organic #bbg #mealprep #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #sugarfree #healthyliving

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21. Good for you – Good for the chickens

Which egg would you pick? 🍳 Spending a little more goes a long with your health. ❤️That’s my motto when it comes to spending more on healthier food! Let’s clear up some confusion on egg color/labeling + more: . Egg color – both caged eggs and pasture raised eggs can be all different types of colors. Brown doesn’t necessarily mean their healthier but many of the pasture/small farm tend to be brown. The reason why many of the caged farmed eggs are white is because those efficient farms prefer the leghorn breed of chicken. So while color can be an indicator, it is definitely not a determining factor. . Terms that don’t mean anything: “all-natural”, “farm-free” & “hormone-free” . Caged eggs – spend their whole lives inside & are a fed an unnatural diet of grain, antibiotics etc. . Cage-free – can walk around but never go outside . Free-range – have access to the outdoors (but may never go outside – check the brand) . Organic – fed organic diet without pesticides & have outdoor access . Pasture-raised – spend ample time outside and raised off grass & bugs (not FDA regulated so do research on the brand) . My go-to brand: Vital Farms . . . . #eggs #paleo #bacon #paleodiet #glutenfree #whole30 #primal #egg #brunch #avocado #lowcarb #lchf #jerf #paleolifestyle #breakfast #yolk #dairyfree #keto #toast #yolkporn #grainfree #scrambledeggs #realfood #eggsbenedict #paleofood #cleaneating #sugarfree #paleolife #chicken #mealprepmonday

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22. These healthy swaps make life worth living

Small changes add up 😍 Here are a few more options to add to your nutrition routine: . 🍞 Wonder bread ➡️ Ezekiel bread: Wonder bread has such a crazy long list of ingredients & has added sugars & bleached flour. Ezekiel bread is minimally processed, has fiber & a much simpler list of sprouted, organic ingredients. . 🍝 Pasta ➡️ Zucchini/Squash noodles: Save tons of calories and carbs when you sub in zoodles. Zoodles have about 30 calories per cup, packed with vitamin A, C, & B and fiber. Regular pasta is about 200 calories and 40g of carbs. . 🥞 Fake butter spreads ➡️ grass-fed ghee butter (or grass-fed butter/Olive oil/coconut oil/avocado oil etc): Cheap, processed oils like canola oil and vegetable oil are full of inflammatory properties & are chemically treated. Swap out for grass-fed ghee butter which has a high smoking point, packed with omegas and full of Vitamin A, D, E & K ❤️ . Sources: https://draxe.com/ghee-benefits/ https://draxe.com/canola-oil-gm/ . . . #easyrecipes #easyrecipe #healthfood #healthybreakfast #friedegg #lowcarbrecipes #eatyourveggies #eatyourgreens #healthyfats #foodideas #healthyrecipes #healthyrecipe #recipeshare #youarewhatyoueat #mindfuleating #caloriecounting #micronutrients #foods4thought #eatwelllivewell #paleofood #eatrealfood #wholefood #nourishyourbody #foodasmedicine #nutritiousanddelicious #optimalhealth #biohacking #ketofood #lowcarblifestyle

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23. Are you guilty of any of these?

9 reasons you might experience stalled weight loss 🤨I know the trouble area for me is keeping my stress levels low. Which are your biggest problems? 🤔 . Love this post by @maxlugavere . More info below: . 🔥 Some of the most common questions I get involve weight loss! There is so much confusion when it comes to losing weight. But really, if that’s your goal, on the surface, the process should be quite simple. Unfortunately today we are saddled with stress, sleep debt, and a food supply that often seems intent on working against us. . 💪🏼 I made this simple graphic to highlight some of the less obvious ways you may be holding on to extra lbs. . 🍃 Perhaps the most effective way to lose weight is to *not* go on a diet but to shift your lifestyle toward healthier habits. Yes, cutting out starchy carbs and processed foods which drive your hunger is a great primary strategy. But lifestyle also plays a major role in how our hormones regulate our weight. . 🥐🍞🥖 While any calorie deficit will lead to weight loss, lowering carbs keeps your hunger more stable by allowing your blood sugar to stay consistent. And, it allows you to enjoy higher levels of growth hormone which helps to preserve your muscle. . 🥚🍗🍖 Increasing your protein not only indices greater satiety than fat and carbs but it stimulates muscle protein synthesis and also provides a greater thermic effect which causes your metabolism to ramp up (this may provide low carb, higher protein diets with a slight “metabolic advantage” over lower protein moderate carb diets, but this is controversial). . 🥑🥥 And finally adding healthy fats to your diet is great for satiety and filling out your calories, but the calories in fat can still add up leading to a hypercaloric (more calories than you are burning though) state! . Double tap to let me know if this is helpful. 🤔 and if you have any questions, post them below! 👇🏼 . . . . #weightloss #weightlossjourney #girlswholift #cleaneating #fitspiration #fitnessmotivation #exercise #instafit #fitnessjourney #nutrition #getfit #gymlife #iifym #cardio #fitmom #fitnessaddict #abs #fitlife #fitgirl #gains #muscle #transformation #aesthetics #shredded #fitnessmodel #sl

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24. I’ll choose the healthier options any day

Because healthy swaps really add up! ❤️ Here are some more ideas to add to your nutrition routine. Nourishing your body doesn’t have to be boring 😋 There are so many ways to get creative with your food! . Miracle Whip / Mayo ➡️ Paleo Mayo: @primalkitchenfoods are my new go-to! I love their combination of organic ingredients & cage-free eggs to create unique paleo dressings and mayo. Miracle whip however has inflammatory soybean oil and added sugar as their main ingredients. . Sad candy bar ➡️ strawberries, 85% dark chocolate & 1 tbsp pb: Get creative with your sweets! Look at how much volume you can get over 1 candy bar. And let’s be real, if you buy share the share pack, you’re probably eating both candy bars. Corn syrup is the first ingredient in the candy bar – yikes! Go with wholesome fruit, nut butter & dark chocolate any day. . Table salt ➡️ Himalayan sea salt: Table salt is stripped of all minerals except sodium chloride & is chemically processed & bleached. Himilayan sea salt contains over 84 minerals & trace elements, balances body’s PH, is a natural digestive aid, promotes cellular energy and improves absorption of nutrients! . Sources: . . . . . . #paleo #glutenfree #fitfood #lowcarb #healthyfood #cleaneating #paleodiet #healthyeating #whole30 #primal #cleaneats #lchf #nutrition #eathealthy #jerf #paleolifestyle #healthylifestyle #fitnessfood #cleanfood #dairyfree #keto #grainfree #protein #healthychoices #iifym #realfood #healthylife #flexibledieting #healthybreakfast #paleofood

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26. Make it easy to give up chips and soda

Because it’s all about the little steps that add up to big results! 💪 This post was inspired by the talented @blonde.health ❤️ More nutrition information below: . 🍝 Pasta & ramen not only contain wheat/gluten irritants but tend to be much less filling with their low fiber & low protein content. ➕Swap out for @eatbanza high fiber, high protein pasta OR @tolerant.foods red lentil pasta. . 🌶 Chips are packed with cheap, crappy oils like canola oil, are high calorie and don’t add much nutritionally. ➕Swap out for low calorie crunchy bell peppers to dip into guacamole or hummus. Bell peppers are high in Vitamin C, Vitamin A & Vitamin B6 and are a good source of Folate. . 🥤 While diet soda is 0 calories, it’s not a great option for your health. Many studies on aspartame link it to an increased risk of cancer, worsen diabetes, could cause nervous system & brain disorders, + more. Caramel color is also considered a carcinogenic in high amounts. ➕Swap out for kombucha, a healthy fermented tea filled with good gut probiotics and real fruit juice. . Sources: https://draxe.com/aspartame/ https://www.consumerreports.org/cro/news/2014/01/caramel-color-the-health-risk-that-may-be-in-your-soda/index.htm — #dietfood #dietplan #mealplan #eatwellbewell #eatbetter #eatbetternotless #healthyeats #healthymeal #healthydiet #healthyfoodshare #healthyfoodideas #healthyfoodie #fitfood #fitfoodie #fitnessfood #bbgfood #healthyfoodie #fiber #mealprep #mealprepmonday #mealprepsunday #caloriecounting #superfood #healthysnack #kombucha

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