Nutritional Value by Dolores Merida

Lemon Ricotta Peach Toast 🍞🍑

Calories: 234
38 g Carbs, 8 g Protein, 5 g Fat

Peaches are in season and if you’re craving sweets, here you go!

Mix some fresh squeezed lemon juice with a few drops of honey into the ricotta. 👌🏽

Turkey Kebab Wrap 🌯

Roughly around 532 calories (depending on much meat you loaded it with) 🤤 But if you do 200 g of extra lean meat…

Macros: 61 g Protein, 43 g Carbs, 12 g Fat

This is one way to eat your veggies. ☺️

The principles of nutrition. 💭

‼️ The golden rule in all diets is simple: Whole Foods are better fuel for the body than processed foods. ‼️

Read the article below to understand the principles of nutrition.

https://www.precisionnutrition.com/principles-of-nutrition?utm_medium=social&utm_source=instagram&utm_campaign=instagram-feed-20220314-l1presale-article-nutritionprinciples

Raspberry Protein Pancakes 🥞

Calories: 265
Protein 15g, Carbs 43g, Fat 5 g

I didn’t think I would like these but it was nice to switch it up. No regrets! 🤤

Chocolate Protein Oatmeal 🍫🌾

Got a sweet tooth?! This is perfect for you then!

Calories: 312
Protein 29g, Carbs 29g, Fat 8g

Ingredients:
• 1/2 cup almond milk
• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1/2 cup fresh strawberries 🍓
• 1 scoop of whey protein

* Add the almond milk to a pot on medium heat for about two minutes and then add the protein powder for another two minutes. Add the oats and chia seeds and cook for about five minutes. Mix well and add the strawberries as your topping. 🤤

Papaya Smoothie

Calories: 208 for two servings
Carbs 43 g, Protein 9g, Fat 3g

Ingredients:
• 1 cup almond milk🥛
• 1 cup frozen fruits (such as mangos, strawberries, and pineapple) 🍓🥭🍍
• 1 1/2 cup fresh papaya
• 1/4 tsp vanilla extract
• Spinach leafs 🍃

Have you had papaya? Eat it fresh or blend it in a smoothie! 🤤

Papaya benefits:
• It helps boost your immune system (high in vitamin C)
• It helps with digestion and reduces inflammation.
• It contains high levels of antioxidants that can protect you against heart disease.

Peanut Butter Cup Oatmeal

Calories: 260
Carbs 34g, Protein 11g, Fat 11g

Ingredients:
* Quest Peanut Butter Cups 🥜
* 1/2 cup Vanilla Almond Unsweetened Milk 🥛
* 1/2 cup rolled oats 🌾

* Add your oats and milk together and mix well. Place it in the microwave for a minute. Break the peanut butter cup into pieces and add to the oats. Mix well and enjoy! 🤤

Sweet Potato Burritos 🍠🌯

Calories: 598 for 6 servings
Carbs 78g, Fat 21g, Protein 40g

Ingredients: makes 6 servings
* 1 large red bell pepper (diced )
* 1/2 cup red onion (diced) 🧅
* 1 cup freshly sliced zucchini
* Xtreme Welnness Spinach’s & Herbs Tortilla Wraps 🫓
* 2 bags of Daring: The opposite of chicken
* 1 tbsp coconut oil 🥥
* 2 cups of fresh spinach
* 1 medium sweet potatoes 🍠 (cubed)
* 1/4 tsp cumin
* 1 1/2 tsp chili powder
* 1/2 tsp garlic powder 🧄

Instructions:
On a skillet, heat your coconut oil and then add your sweet potato, bell pepper, onion, and zucchini and sauté for 15 minutes on medium heat.

Then add cumin, chili powder, garlic powder, spinach, and both frozen bags of Daring: The opposite of chicken; mix well and cook for 5 minutes.

Heat your tortilla for about 5-10 seconds so it’s easy to roll up. Put 1 cup of the mixed ingredients on the center of the tortilla and wrap into a burrito. Enjoy! 🤤

Peanut Butter Banana Milkshake

The ingredients & macros listed below are for 2 servings. I added 1 cup of ice. 🧊

Calories: 445
Carbs 31 g, Protein 33g, Fat 20g

Damiene (aka kid) approved! 😁

Working on my logo! 😁

Why is there so much green? For one, it’s my favorite color. 😂

But anytime I see the color green: I immediately think of something fresh, something that’s alive and growing, and something that means go.🚦

My vision as a nutrition coach has always been to help my clients see the nutritional value in all the foods we consume daily. This is where the name comes from. This also allows them to understand what is healthy and what isn’t by looking at the macronutrients, ingredients, and calories per serving each food item provides. It’s a giant puzzle that comes together. 🧩 ⚖️

The shopping cart symbolizes where changes start.🛒 Every food item you have in your pantry, fridge, freezer, or countertop; it was originally bought and brought there by you. You are in full control of what you buy and eat. 🕹

The goal is to learn how to eat organic, whole, fresh foods for the rest of your life so you can prevent chronic diseases in the future. 🫀🫁🧠

Imagine the world demanding more organic foods?!💡We would “go” aka live longer. Because what you put in your mouth should matter to you. 🙌🏼

Chickpeas

Have you ever heard of chickpeas? They’re legumes and are a great source of protein, fiber, healthy fats, and carbs.

They also provide other good nutrients like B-vitamins, iron, zinc, folate, calcium, potassium, phosphorus, and magnesium.

Their nutritional value are: they help control blood sugar and improve digestion. They boost your metabolism, mental health, and make energy.

Next time you’re making pasta, consider trying them! 😀

Matcha Chia Pudding 🌱

Try it with the variety of fruits. 🍓🫐🍎

The following information is for 3 servings:

Calories: 658
Carbs: 67g, Protein: 19g, Fat: 37g

Ingredients: 3 servings
8 tbsp chia seeds (soaked overnight)
2 cups of unsweetened almond milk
2 tsp organic maple syrup
1 tsp organic matcha powder
1/2 tsp vanilla extract
2 cups fresh berries
1 apple