Recipes for Weight Loss

Earlier we talked about recipes and foods that promote muscle mass. Today we’re going to focus on a diet for weight loss. First of all, cardio should be the main focus of your workout regimen if your main goal is losing weight. You have to burn more calories than you take in to be able to lose excess weight. This is why getting your nutrients from low-calorie foods is the best way to go.

Before we dive into the diet, let’s talk about a wide variety of cardio exercises. There is
always the obvious such as running and biking, but there are also many enjoyable ways to get your cardio in beside dying a little more inside after every mile around the track.

This doesn’t have to be you!


giphyZumba, pole dancing, boxing, and hiking are fun and interactive ways to get amazing workouts without the treadmill. Always switch it up, challenge your body to accomplish new workouts, and you will see results!


Now that we know how to lose the weight, let’s discuss how to keep it off. You don’t have to starve yourself or live off of celery and carrots to see results. Start by making simpletenor-4 changes in the ingredients you use every day. For example, instead of cooking with butter, use extra virgin olive oil as an alternative. Although butter and olive oil have essentially the same calorie count, olive oil is filled with antioxidants and has numerous health benefits that contribute to weight loss that butter does not. Another food alternative that promotes weight loss is goat byproducts. Consuming goat cheese and milk rather than getting them from cows cuts calories and sugar while increasing in calcium, vitamins, and potassium.

The protein sources that I mentioned in my post for gaining muscle mass are essentially the same as for weight loss, but the main key is how much you are intaking. Fish, chicken, and eggs are great sources of lean protein that should be paired with fruits, vegetables, and nuts. Carbs and red meats need to be avoided as much as possible on your path to weight loss, but if necessary try whole grain or wheat pasta and bread as a healthier alternative.

This is one of my favorite greek salad recipes that is tasty and filling, while also nutritious and low calorie.IMG_4603


  • Romaine Lettuce
  • Cucumber
  • Red Onion
  • Orange Bell Pepper
  • Carrots
  • Goat Cheese
  • Balsamic Vinegar
  • Extra Virgin Olive Oil
  • Lemon Pepper



Here are some more delicious low-calorie recipes from Pinterest:

Spinach Artichoke Stuffed Chicken

Broccoli Cheddar Soup

Lemon Garlic Shrimp Caesar Salad 


Kelsey McIntyre Fitness

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Kelsey McIntyre is an aspiring fitness trainer who created her Instagram page to support her followers throughout their journey to reach their own personal fitness goals. Kelsey played soccer throughout high school and college, so after she graduated she decided to take her exercise off the field and into the gym. I highly recommend people who are in search of fitness motivation to follow her Instagram page. She is also in the process of starting a YouTube channel so keep an eye out for that as well.

Kelsey’s Instagram page is my favorite fitness account to follow because she has a passion for healthy living. She shares her fitness journey to motivate and teach her followers more about exercise. She posts her personal workouts that give me new ways to challenge my body in the gym instead of continuously doing the same workouts. She also discusses her diet and which protein powder she uses to achieve the results that she has.

Kelsey is also a brand ambassador for multiple different fitness brands. One of her sources of income comes from posting pictures on Instagram promoting for brands such as About Time, Gym Meme Wear, and Smartshake. Kelsey benefits her followers by hosting giveaways and by sharing coupon codes for the brands she works with.

Kelsey has a unique fitness page because she continually promotes body positivity and self-love throughout her posts. She shows before and after pictures of the progress she’s made from her workouts and meal plans, and she has even posted pictures of her stomach after eating a big meal to give her followers a sense of reality. She promotes strength, health, and a realistic body image, unlike many other fitness accounts. Kelsey continues to inspire and help her followers in anyway that she can on a daily basis, and that is what her followers and I love about her.

Follow on Instagram to follow her fitness journey!

Recipes For Gaining Muscle Mass

A healthy diet is essential to seeing results in your fitness journey. Exercise is only half of it. Exercise is what breaks down and tears your muscles, while your diet is what builds and shapes them. Different foods should be used for different results, but today we will be focusing on a diet for gaining muscle mass.
Stay tuned for my next post on weight loss and toning!

Protein is the essential ingredient for gaining muscle mass. Foods such as chicken, fish, beef, and eggs are all great sources of natural protein. Consuming the appropriate amount of carbs will help you naturally increase your energy and also help you gain weight. Foods such as rice, potatoes, bread, and pasta are great sources of carbs. Combining protein and carbs into your diet along with weight lifting and muscle building exercise is key to seeing results in your body’s growth.
Eat carbs before a workout to give you energy and help optimize your workout, and consume lots of protein to help your muscles recover. I would suggest investing in a protein drink as well that could also serve as a meal replacement. Muscle Milk is my personal recommendation; they have a fantastic chocolate protein shake.

Let’s take a look at some delicious healthy recipes to help get you started!

Steak, Baked Potato, Sauteed Mushrooms and Baked Asparagus



  • Potatoes
  • Asparagus
  • Steak
  • Mushrooms
  • Butter
  • Chive and Onion Cream Cheese
  • Bacon Bits
  • Lemon Pepper
  • Worcestershire Sauce
  • Garlic Salt
  • Black Pepper
  • Olive Oil

Directions for Baked Potato:

  1. Wash the potato and stab it with a fork 5 times on each side
  2. Wrap the potato in aluminum foil
  3. Bake potato at 350 degrees Fahrenheit for 4 hours
  4. Remove from oven, remove aluminum foil, and cut down the middle
  5. Add the desired amount of butter, chive and onion cream cheese, and bacon bits (optional)

Directions for Steak:


  1. Place steak in a large pan
  2. Drizzle the steak in 1/4 of a cup of Worcestershire sauce
  3. Season steak with 1 tablespoon garlic salt and 1/2 tablespoon black pepper
  4. Repeat on each side of the steak
  5. Turn the grill up to its highest temperature setting, you want the steak to cook very hot for a short period of time
  6. Grill for 10-20 minutes (less time for rare and more time for well done) flipping the steak 2-3 times throughout
  7. Season with lemon pepper (optional)

Directions for Mushrooms:

  1. Melt 1/2 cup of butter in frying pan on medium
  2. Add mushrooms and cook until dark brown stirring occasionally

Directions for Asparagus:

  1. Preheat oven to 350 degrees Fahrenheit
  2. Line an oven pan with parchment paper and drizzle olive oil over the paper
  3. Lay asparagus across baking sheet and cook for 30 minutes
  4. Season with lemon pepper (optional)

Grilled Chicken Salad



  • Chicken Breast
  • Minced Garlic
  • Salt and Pepper
  • Lemon Pepper
  • Lemons
  • Romaine Lettuce
  • 1 Hard Boiled Egg
  • Feta Cheese
  • Carrots
  • Balsamic Vinaigrette


  1. Add 1 tablespoon of butter to a frying pan on medium
  2. Cut raw chicken into slivers
  3. Season chicken with salt and pepper and add to melted butter in frying pan
  4. Add 2 cloves minced garlic to frying pan
  5. Season chicken with lemon pepper and squeeze the juice of one lemon onto chicken
  6. Cook on medium for 7-10 minutes depending on how crispy you want it
  7. Boil egg for 10 minutes and peel
  8. Chop romaine lettuce, carrots, and, hardboiled egg
  9. Mix lettuce, carrots, egg, feta cheese, and chicken in a bowl or plate
  10. Drizzle with the desired amount of balsamic vinaigrette and serve


Check out some more healthy recipes from Pinterest that taste amazing!

Honey Lime Glazed Salmon

Eggplant Parmesan

Shrimp Fried Rice

Get cookin’ good lookin’!