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Author: rachellholmes

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Beginners Guide To Cooking With An Air Fryer

Here is a beginner’s guide to cooking with an air fryer Please add any  Start by preheating your air fryer. Most models require 5-10 minutes of preheating before cooking. Prepare your food. Cut your ingredients into similar-sized pieces to ensure even cooking. You can also marinate or season your food before cooking. Place the food

3 Day Meal Plan For Menopausal Women With Macro Breakdown

A 3 day basic meal plan for menopausal women including tofu meals, meat free, plant based options and various meats and fishes that is nutritionally balanced with 40% protein, 35 & carbs and 35% fats including calories and macros. Day 1: Breakfast: Tofu Scramble: sautéed tofu with vegetables (e.g. spinach, tomatoes, onions) Whole grain toast

5 Simple Healthy Mocktails

Sparkling Cranberry Lime: Mix cranberry juice and lime juice with sparkling water and garnish with a lime wheel. Peach Iced Tea: Brew a pitcher of iced tea and stir in pureed peaches. Cucumber Mint: Muddle cucumber and mint in a shaker, add lime juice and soda water. Strawberry Basil: Puree strawberries and mix with basil

Menofit™ Menopause Newsletter

This week I have created lots of meal ideas and recipes that may help you get back on track with your nutrition. I’ll list these below AND as you are menopausal it’s important to tweak your diet slightly  to optimise for health and energy. Here is a blog I have written to help…Let me know

5 Healthy Dessert Ideas For Menopausal Women

Join my 4 week Menofit™ Fitness & Nutrition Programme click here   5 Healthy Nutritious Desserts for Menopausal Women with Macro Breakdown Berry sorbet: made with frozen berries, honey, and lemon juice. Low in calories and high in antioxidants. Calories: approximately 80-100 per serving. This dessert is suitable for menopause as it is low in

MENOFIT 5 High Protein Lunch Ideas For Menopausal Women

 Grilled chicken breast (3 oz) with quinoa (1/2 cup) and steamed vegetables (1 cup): Protein: 30g, Carbohydrates: 27g, Fat: 3g Chicken breast is a good source of lean protein, which can help maintain muscle mass and support bone health during menopause. Quinoa is a good source of complex carbohydrates, which provide energy and can

MENOFIT 5 High Protein Breakfast Meal Ideas For Menopausal Women

 Scrambled eggs with turkey bacon and avocado: This breakfast contains 25g of protein and approximately 400 calories. The macro breakdown is: 6g carbs (1g fiber, 1g sugar), 25g fat, and 25g protein. Protein smoothie with Greek yogurt, berries, and protein powder: This breakfast contains 30g of protein and approximately 300 calories. The macro breakdown

MENOFIT 5 Plant Based Lunch Ideas For Menopausal Women

 5 Plant Based Lunch recipes with macro breakdown  for Menopausal Women  Lentil and Vegetable Curry: 1 cup cooked lentils (18g protein, 40g carbs, 1g fat, 230 calories) 1 cup mixed vegetables (carrots, peas, bell peppers) (4g protein, 12g carbs, 0.5g fat, 60 calories) 1/4 cup tomato sauce (1g protein, 4g carbs, 0.5g fat, 25

5 High Protein Breakfasts For Menopausal Women

Here are the five high protein breakfast ideas for Menopausal Women Egg and avocado toast: This breakfast provides a good balance of protein, healthy fats, and carbohydrates. To make it, mash half an avocado onto two slices of whole grain bread, and top with two fried eggs. This breakfast has about 32 grams of protein,

MENOFIT Shopping List – Sample Ideas

Hello and welcome to the Sunday Planning and PREP  Here are my tips for a Healthy Menofit™ week Do a healthy food shop today Plan your meals for the week Plan your fitness classes for the week Schedule in your daily walks Do you need to join me and follow my 4 weeks Online MENOFIT™