30 days Fit and Fab

This is my meal prep for a week with plant based food

This is very easy recipe and can do mealprep for a week too Ingredients : - Mixed base salad (Mesclun salad, baby spinach, romaine lettuce) - Cherry tomatoes - Diced cucumber - Crumbled feta cheese - olive Dressing : - olive oil - lemon juice and zest - chopped parsley - honey - thai sweet sauce (optional) - crushed nuts For Carbs source : - Multigrain wrap or - Wholemeal pita bread For protein source : - Edamame - Kidney beans - Baked red beans - chickpeas - egg - canned tuna in water based - smoked salmon - prawn For fats source : - nuts and seeds - avocado - olive oil

For breakfast, I aim to have nutrients dense breakfast with complete macro and micronutrients to start a day. Here's the sample of breakfast I eat Nonfat no added sugar yoghurt with mixed berries and nuts Healthy smoothies from fruits and vegetables Green smoothies with Apple and nuts topping Fruits smoothies with oats and berries yoghurt with banana, oat, berries and nuts

After eating to many steaks last weeks, my tummy was craving for something light and healthy. Thus I tried this Medietarranian Diet lifestyle. This is not diet like low carbs, keto etc however this is the lifestyle that has been adopted by Greek people in the past. Most of their diet consists of Plant Based food with occasional animal based food. Their protein comes mostly from plant like legumes, beans, soys, dairy (feta cheese and yoghurt) Their fats comes mostly from Olive oil, nuts and seeds Their carbs comes mostly from whole grain like oats, wholewheat, multigrain I have been adopting this for a week and I feel so good. My tummy and mood are calming down. I feel filling and have no craving for sweets in the afternoon. I guess this mediterranian style works well for my body. Here's some of the mediterannian food I had in the past week. Greek Salad with toasted crisp wrap Corn Fritters greek salad with pita bread Greek salad with wrap Smoked sal

The Body Fat and weight fluctuate daily, however the overall result is Body Weight : Drop 1 kg to 48kg Body Fat : drop 0.5% to around 23.5% Visceral Fat : drop 0.5 to 2.5 Body Age : 32 - 33 What I learn from this one month 1 . Exercise  To reduce body fats, light cardio exercise works for me for eg brisk walking around 45 minutes To build the muscles, 70-80% RPM with 4 sets of compound set 12 reps each 2. Attitude When I'm in stress mode, it doesn't make my body feel good. Eventhough I don't feel like eating but it affects my sleep and the way I react in daily basis. I become more short tempered 3. Rest When I didn't sleep well, my body fat shoots up and feel lethargic and fatigue in the day. 4 . Nutrition My source of energy comes from carbs and protein. If I eat less carbs, my body fats shoot up eventhough my weight drops. Because I am an active person, what I eat today, it will be burned next day. That's why I cannot cut carbs. Of