Notes
Notes - notes.io |
-Track calories and macros and micros with - Cronometer App
1. 1 cup Steal Cut Oatmeal with 1 Fuji apple, cinnamon, raw sugar, almond milk (take with fruit on the side and vitamins (multivitamen, zinc, vitamin D, Omega 3 seaweed) - 780 cals & 16g protein
2. Peanut Butter and Banana sandwich on Ezekiel bread - 500 cals & 15g protein
3. Protein shake: almond milk, 2 bananas, 4 tbsps peanut butter, coco powder, 1 scoop protein powder - 700 cals and 32g protein
4. Brown Rice/pasta, brocolli/green beans/other greens, beans/seitan, potatoes/sweet potatos, avocado, tomatoes, peppers, onions etc
5. "" from 4
6. Fruit and nut bowl smoothie dessert bowl with coconut and dark chocolate and chia seeds
Things to add to the diet:
- leafy greens (spinach, kale, etc.)
- berries (blueberries, strawberries, pomogranite seeds)
- Other fruits like lemon, pomogranite, melons, etc.
- Chia seeds for omega-3s
- Peas
-Coconut
- Dates
- Green, healthy, smoothie (athletic greens but good)
- Dark chocolate
- olive oil
- Beets
-cucumbers
Protein Sources:
- nuts and seeds (Pecans, Cashews, Macadamias, peanuts, PB, squash seeds, pumpkin seeds)
- Potatoes (7.5g protein)
- Oats (16g protein per cup)
- Beans and lentils (kidney beans, black beans, lentils).
- 1 cup of Rice (7g protein)
- Seitan (21g per 100g)
50 Healthiest Foods: https://www.healthline.com/nutrition/50-super-healthy-foods
100 Healthiest Foods: https://www.eatthis.com/healthiest-foods-on-planet/
Vegan Supplementation: https://www.healthline.com/nutrition/7-supplements-for-vegans#1.-Vitamin-B12
Brett Cap Vegan Eating in a Day:
https://www.youtube.com/watch?v=SUm5HgHbWMc&list=LL&index=87
Check out the Mediterranean Diet:
https://www.youtube.com/watch?v=dfS-hCwz3OA
https://www.youtube.com/watch?v=LKayDY7n0V0
|
|
Notes.io is a web-based application for taking notes. You can take your notes and share with others people. If you like taking long notes, notes.io is designed for you. To date, over 8,000,000,000 notes created and continuing...
With notes.io;
- * You can take a note from anywhere and any device with internet connection.
- * You can share the notes in social platforms (YouTube, Facebook, Twitter, instagram etc.).
- * You can quickly share your contents without website, blog and e-mail.
- * You don't need to create any Account to share a note. As you wish you can use quick, easy and best shortened notes with sms, websites, e-mail, or messaging services (WhatsApp, iMessage, Telegram, Signal).
- * Notes.io has fabulous infrastructure design for a short link and allows you to share the note as an easy and understandable link.
Fast: Notes.io is built for speed and performance. You can take a notes quickly and browse your archive.
Easy: Notes.io doesn’t require installation. Just write and share note!
Short: Notes.io’s url just 8 character. You’ll get shorten link of your note when you want to share. (Ex: notes.io/q )
Free: Notes.io works for 12 years and has been free since the day it was started.
You immediately create your first note and start sharing with the ones you wish. If you want to contact us, you can use the following communication channels;
Email: [email protected]
Twitter: http://twitter.com/notesio
Instagram: http://instagram.com/notes.io
Facebook: http://facebook.com/notesio
Regards;
Notes.io Team
