Nicolina

banana bread recipe 🍌 follow @nicolinanunes for more recipes & motivation 🍌 high protein 
🍌 prebiotic
🍌 gut friendly
🍌 fiber rich
🍌 reduce inflammation 
🍌 easy to make INGREDIENTS:
→ 2 medium overripe bananas
→ 3 eggs → 1/2 cup (120g) of 0% fat Greek yogurt or protein yogurt 
→ 180g of oat flour (blended oats) → 1 and 1/2 tsp baking powder → 1 tbsp of cinnamon → 30g of walnuts crushed → pinch of flaky salt METHOD: → preheat your oven to 350°F (175°C)
→ line a loaf pan with parchment paper → in a large bowl mash the bananas until smooth. Whisk in the eggs and Greek yogurt until fully combined → add oat flour, baking powder, and cinnamon. Gently mix until a smooth batter forms. Dont overmix → add crushed walnuts and spread evenly → bake for 30-35 minutes or until a toothpick inserted comes out clean. If the top browns too fast cover with foil!
→ let it rest in the pan for 10 minutes → finish with a pinch of flaky salt order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #bananabread #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

date me bowl recipe 🫐 follow @nicolinanunes for more recipes & motivation 🫐 high protein 🫐 reduce inflammation 🫐 debloat 🫐 antioxidant 🫐 electrolytes 🫐 so easy to make INGREDIENTS: → 200g of 0% fat greek yogurt or protein yogurt → 2 Medjool dates → 1/2 tsp extra virgin olive oil → pinch of flaky salt METHOD: → heat a pan over medium heat → halve and pit the dates → grill for 1-2 minutes per side until caramelized → spread Greek yogurt in a bowl, then place the warm, sticky dates on top. → drizzle with extra virgin olive oil → finish with a pinch of flaky salt order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #dates #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

balance is everything 🍓 follow @nicolinanunes for more recipes & motivation Eating clean? ✓
Training hard? ✓
Focusing on your goals? ✓ But… are you actually LIVING? Balance is the key! Because obsessing over every bite, never missing a workout and avoiding social events in the name of “discipline” isn’t healthy ✨ Health is also about:

🍓 spontaneous dinner plans without stress
🍓 enjoying your favorite foods without guilt
🍓 taking vacations without worrying about “falling off track”
🍓 celebrating with your loved ones 
🍓 giving yourself REST, mentally and physically I spent years thinking I had to be “perfect” to see results. That if I really wanted to be fit, I had to be all in, all the time! → balance is what brings lasting results! So here is your reminder: Prioritize your health, but don’t forget to live. Balance ✨ #motivation #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

4 HEALTHY SNACKS 🍓 follow @nicolinanunes for more recipes & motivation ✨ 1. date me bowl 🫐 → 200g of 0% fat greek yogurt or protein yogurt → 2 Medjool dates → 1/2 tsp extra virgin olive oil → pinch of flaky salt 2. banana bread 🍌 → 2 medium overripe bananas
→ 3 eggs → 1/2 cup (120g) of 0% fat Greek yogurt or protein yogurt 
→ 180g of oat flour (blended oats) → 1 and 1/2 tsp baking powder → 1 tbsp of cinnamon → 30g of walnuts crushed → pinch of flaky salt 3. pistachio tiramisu oats 🥣 → 20g of oats
→ 1 tsp of chia seeds → 2/3 cup (150g) of 0% fat Greek yogurt or protein yogurt 
→ 1/4 cup (70ml) of milk → 5g of white chocolate (grated or melted) → 5g of pistachios (around 10 pistachios) → 1 tsp instant coffee dissolved in 1 tbsp hot water (optional) 4. chocolate covered fruit bowl 🍓 → 200g of 0% fat Greek yogurt or protein yogurt
→ 2 fresh figs (or 3–4 strawberries)
→ 5g dark chocolate (85% or higher)
→ 1/2 tsp pure cocoa powder
→ pinch of flaky salt order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #dates #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

pistachio tiramisu oats 🫐 follow @nicolinanunes for more recipes & motivation 🫐 high protein 
🫐 prebiotic and probiotics
🫐 debloat
🫐 fiber rich
🫐 reduce inflammation 
🫐 so easy to make INGREDIENTS:
→ 20g of oats
→ 1 tsp of chia seeds → 2/3 cup (150g) of 0% fat Greek yogurt or protein yogurt 
→ 1/4 cup (70ml) of milk → 5g of white chocolate (grated or melted) → 5g of pistachios (around 10 pistachios) → 1 tsp instant coffee dissolved in 1 tbsp hot water (optional) METHOD: → mix oats, chia, milk, half of crushed pistachios and the dissolved coffee
→ microwave for 1 to 2 minutes until thick and creamy → cool slightly (30–60 sec) so the yogurt won’t curdle when added → build your layers in a glass or jar: start with a spoonful of warm oats → add a layer of yogurt → repeat: oats → yogurt → oats → yogurt (or however many layers you like)
→ top it off with melted white chocolate and the other half of crushed pistachios order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #pistachio #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

Now I help my community 🤍 follow @nicolinanunes for more ✨ order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #meal #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

3 healthy lunch recipes 💚 follow @nicolinanunes for more recipes & motivation hot honey pasta 🍅 INGREDIENTS: → 100g cooked pasta → 150g canned tuna (drained) → 1/4 onion + 1/2 garlic clove → 1/2 tomato + 1/4 bell pepper → 1 tbsp tomato paste + 1 tsp ketchup → 1/4 cup pasta water → 1/4 tbsp honey → 1 tsp chili flakes, oregano, salt & pepper → 1 tsp olive oil → 20g shredded cheese METHOD: → sauté onion + garlic in olive oil → add tomato, bell pepper, paste, ketchup, water, chili, honey, oregano → season, mix in tuna → stir in pasta + half of the cheese → top with rest of cheese & store chipotle fajitas bowl 🥑 INGREDIENTS: → 1 tortilla wrap → 175g raw chicken breast → 1/4 onion + 1/2 bell pepper → 1/4 tomato + cilantro + lime juice → 20g shredded cheese → 1 tsp olive oil → pinch of chili powder, paprika, cumin, garlic & onion powder, salt & pepper (fajitas seasoning) METHOD: → marinate chicken with spices, lime juice & olive oil → cook chicken, sauté onion & pepper → store tortilla + fresh toppings (tomato, cilantro, cheese) separate → air-fry tortilla into a bowl, fill & top before serving crispy rice salad 🥒 INGREDIENTS: → 100g cooked rice → 175g raw salmon (cubed) → 1/4 cucumber + 1/2 scallion → 2 tbsp soy sauce (1 for salmon, 1 for rice) → 1/2 tbsp sriracha (1/2 for salmon, 1/2 for rice) → 1/4 tbsp peanut butter + 1/4 tbsp soy sauce + 1 tbsp water (for sauce) → sesame seeds METHOD: → crisp the rice with soy + sriracha in a pan or oven → grill or pan-fry salmon with soy + sriracha → mix peanut sauce → layer rice, salmon, cucumber, scallion → drizzle with sauce + sesame seeds order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #lunch #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

healthy pancakes recipe 🍓 follow @nicolinanunes for more recipes & motivation 
🍓 high protein 🍓 fiber rich 🍓 gut friendly 🍓 reduce inflammation 🍓 easy to make 🍓 meal prep INGREDIENTS:
→ ½ small apple (peeled) → 30g oats → 2 whole eggs → 100ml egg whites (≈ 3 egg whites) → 1 tsp baking powder → 1 tsp monk fruit sweetener → 3 tsp cinnamon
→ fruits of your choice
→ strawberry jam (optional)
→ nut butter (optional)
 METHOD: → peel and finely chop the apple → in a blender or bowl, mix all ingredients until smooth → pour into a lightly greased pan or mini waffle maker and cook until golden → top with fruits, strawberry jam, nut butter or a homemade protein sauce → enjoy warm with an extra pinch of cinnamon or sweetener on top order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #pancakes #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

madly in love with you since day 1 💕 #girls #Relationship #relatable #boyfriend

this is your sign to focus on you ✨

Noooo 🍓🥑🫐🍋🥞🍒 follow @nicolinanunes for more recipes & motivation ✨ 
Meanwhile… I’m over here eating rice, pasta, oats, bread and losing +46 lbs!! CARBS are literally your body’s preferred source of energy 🍓 Your brain? Loves carbs Your muscles? Need carbs Your mood? Absolutely depends on carbs And you don’t need to cut them, youneed to balance them! 🍓 Pair them with protein and healthy fats
🍓 Stop fearing bananas or bread like they are a monster
🍓 And stop listening to advice from people who havent actually done what you want to do! You don’t gain weight from carbs but you will absolutely gain from restricting and then binging later! ✨ order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) ✨ #snatchedwaist #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy

The biggest fitness scam? Thinking you can out train a bad diet ❤️‍🩹 When I was overweight I thought my problem was workouts, so I trained harder, longer, more. I was training 6-7 times a week, including HIITs, lots of cardio and yes, my body barely changed. I was exhausted, frustrated and still not seeing the results I wanted! When I focused on how I fuel my body, not just how I move it, I lost +46lbs! 😭 ✨ I started eating the foods I loved ✨ I stopped overtraining and replaced for 3-4 workouts a week ✨ I prioritized protein, healthy fats, fiber, not “diet foods” that left me hungry! ✨ I stopped skipping breakfast and living off snacks ✨ I built meals that actually satisfied me, stabilized my hormones and balanced my cravings ✨ I stopped doing hours of cardio and started walking instead ✨ I started training less and LIVING MORE 💖 So if you are stuck thinking you just need more discipline or more workouts, please hear me: you don’t need to do more or harder, you need to do better 💌 order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) 🍓 #snatchedwaist #healthyrecipes #quickrecipes #healthysnacks #Recipe #EasyRecipes #healthyhabits #healthyfood #healthy