Your daily motivation to never give up #weightlosscheck #weightlosstransformation #weightlossprogress #weightloss #caloriecounting #caloriedeficitforweightloss #caloriedefecit #caloriedeficitdiet #intermittentfasting #intermittentfastingforbeginners #howtoloseweight #80lbsdown #100lbsdown #transformation #glowupchallenge #losingweight #weightlossbeforeandafter #motivation #fitness #fitnessmotivation #fittok #proteingoals #weightlosstipsforwomen #weightlosstiktok

Ngl, its weird filming yourself do something youve been doing for years. This is pretty much what i eat, mon-fri at work. My lunch will include protein, fiber, and very little grain. I’ll usually have veggies, chicken or fish, 1/2 cup of rice, and beans (i like alternating: lentils, black beans, kidney beans, and chick peas!) This is personally what has worked for me…when i follow this, im able to get to my goal quicker. Ive tried it ALL!! 😭#caloriedeficitmeals #caloriedeficit #caloriecounting #countcalories #countingcalories #carbcounting #ketodiet #ketolife #officejob #healthyeating #healthyrecipes #healthylifestyle #highprotein #lowcalorie #caloriedefecit

#weightloss is a marathon, not a sprint #fyp #weightlosstransformation #100poundsdown #naturalweightloss #healthylifestylechange #weightlosstips #caloriedefecit #strengthtraining #homeworkoutsforwomen #homeworkout #gymtok #healthyhabits

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 12| Hunters chicken garlic bread 🥵 Garlic bread baguette filled with sticky BBQ chicken, mozzarella and crispy bacon pieces! 😮‍💨 Macros  592 calories 59gP / 17gF / 50gC Serves: 2   Shopping list ✍️ - 1 garlic bread baguette - 300g chicken breast - 1 tbsp bbq seasoning - Salt & pepper - 4 tbsp bbq sauce - 3 bacon medallions - 50g light mozzarella Method Tenderise the chicken breasts then season with salt, pepper and bbq seasoning. Spray with low calorie spray and air fry on 190C for 7 mins on each side. In the meantime slice the baguette through the middle. Slice in half (easier to fit in the air fryer!) and cook on 180C for 3 mins. Air fry the bacon on 190C for 4 mins or until crispy. Dice the chicken then mix with the bbq sauce, place in the garlic bread along with the diced bacon and cheese. Air fry on 190C for 2-3 mins and enjoy! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #hunterschickengarlicbread

🫶🏻 #wieiadweightloss #wieiadcaloriedeficit #wieiadcaloriecounting #wieiadcalories #caloriedeficitforweightloss #caloriedeficitdiet #caloriedefecit #lowcalories #lowcalmeal #lowcaloriesnacks

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 17| Big Mac smash tacos 🥵 We all know and love smash tacos when it was a craze on the internet, but how about Big Mac flavoured and cooked in the air fryer instead? 🥳 Macros 460 calories 41gP / 33gF / 44gC Serves: 2 (2 tacos each!)   Shopping list ✍️ - 250g lean beef mince - 4x mini tortilla (I used Deli Kitchen) - Salt & pepper - Lettuce, sliced - 4 light cheese sliced - 1 gherkin, sliced - 1 slice onion, finely diced Sauce: 3 tbsp light mayo, 1 1/2 tbsp tomato ketchup, 1/2 tsp mustard, pepper, 1-2 tsp gherkin juice, 1/2 gherkin diced. Method Mix the sauce ingredients together and set aside. Squish the mince evenly onto each of the mini tortillas, season with a good pinch of salt and pepper then air fry on 200C for 4-5 minutes, spraying with low calorie spray. Add a cheese slice to each tortilla then back in the air fryer for 1 min on 200C. Place the sliced lettuce on top, diced onions, sliced gherkins and a good drizzle of that beautiful burger sauce and enjoy! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #smashtacos #taco

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 15| Creamy peri chicken toastie 🥵 Right so I bought a bottle of peri peri sauce and now I can’t stop making recipes with it 🤣 So if you love a toastie and love peri peri chicken, this one is for you! Macros  490 calories 47gP / 19gF / 31gC Serves: 1 Shopping list ✍️ - 2 slices small loaf white bread - 50g shop-bought white sauce - 120g chicken breast - Salt & pepper - Peri peri seasoning - 20g peri peri marinade - 10g perinaise - 40g reduced-fat cheddar - 1 spring onion, diced Method Tenderise the chicken breast then season with salt, pepper, 10g peri peri marinade and a pinch of peri peri seasoning. Air fry on 190C for 7-8 mins, flip and cook for a further 7-8 mins or until cooked. Slice, mix with the remaining 10g peri peri marinade, perinaise and spring onions. Spread the bechamel over the bread slices, then to one piece add the creamy chicken then half of the cheese. Place the other slice on top and add the rest of the cheese and optional a pinch of peri peri seasoning. Push the cheese down gently to stick to the bechamel so it doesn’t fly away in your air fryer. Air fry on 190C for 6-8 mins and enjoy! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #periperichicken #toastie

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 10| Croque monsieur 🥵 (aka ham & cheese toastie)   I#Layers of cheese, ham and bechamel sauce with a super cheesy top 😮‍💨 Macros  397 calories 35gP / 16gF / 27gC Serves: 1   Shopping list ✍️ - 2 small slices bread - 50g shop-bought white sauce - 84g ham slices - 40g reduced-fat cheddar - Black pepper Method Spread the bechamel over the bread slices, then to one piece add the ham slices, then half of the cheese. Place the other slice on top and add the rest of the cheese and a pinch of black pepper. Push the cheese down gently to stick to the bechamel so it doesn’t fly away in your air fryer. Air fry on 190C for 9-10 mins and enjoy! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #croquemonsieur #hamandcheesetoastie

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 20| Big Mac garlic bread 🥵 All the flavours of a Big Mac including homemade big sauce (and PLENTY of it!) all stuffed inside a garlic bread baguette. No words. Macros 555 calories 47gP / 24gF / 42gC Serves: 2   Shopping list ✍️ - 300g 5% fat beef mince - Salt & pepper - Beef stock cube - 1 tbsp tomato purée - 50g light cheddar - 1 slice onion, finely diced - Gherkin, sliced - Handful iceberg lettuce - 1 garlic bread baguette (160g) Big Mac sauce: 3 tbsp light mayo, 1 1/2 tbsp tomato ketchup, 1/2 tsp mustard, diced gherkin & a dash of gherkin juice) Method Mix the sauce ingredients together and set aside. Season the beef mince with salt and pepper then fry in a pan for a few minutes. Crumble over the stock cube, add a dash of boiling water and the tomato puree. Mix well and cook on high for 1-2 minutes or until the water has evaporated. Slice the garlic bread in half then through the middle, fill with the beef mince then grate over the cheese. Air fry on 170C for 6-8 minutes or until the garlic bread is cooked through. Assemble by adding the sliced iceberg lettuce on top, then onion, gherkins and your homemade Big Mac sauce and enjoy! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #bigmac #garlicbread #fyp

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 19| Bang bang cauliflower 🥵 To celebrate my cookbook being back in stock (link in bio to get your copy 🥰) here’s a recipe from it! If you love the Wagamama’s bang bang cauliflower, this tastes identical!! Macros 240 calories 9gP / 2gF / 50gC Serves: 1   Shopping list ✍️ - 300g cauliflower florets - Salt & pepper - 1/2 tsp garlic granules - 1 tsp paprika - 20g cornflour - Low calorie spray - 1 spring onion, sliced Optional: sesame seeds Sauce: 1 tsp siracha, 2 tbsp sweet chilli, 1 tsp honey, 1 tsp soy sauce, squeeze of lemon juice & 1 tbsp water. Method Mix all the sauce ingredients together and set aside. Spray the cauliflower florets with low calorie spray, season with salt, pepper, paprika and garlic granules and rub in. Coat with the cornflour and spray well. Air fry on 200C for 6-8 mins (depending on the size of the florets!). Cook for longer if they’re bigger. Pour over the sauce and coat well, then back in the air fryer on 200C for 1-2 mins and serve with spring onion and optional sesame seeds! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #bangbangcauliflower

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 14| Peri peri chicken loaded fries 🥵 Peri peri seasoned chicken on crispy fries, dusted with peri peri salt which takes it to the next level, with alllll the cheese and perinaise 😮‍💨 Macros  450 calories 51gP / 14gF / 39gC Serves: 1   Shopping list ✍️ - 140g chicken breast - Salt & pepper - 1 tsp Peri Peri seasoning - 40g medium Peri Peri Sauce - 200g potato - 1 tsp paprika - Sprinkle peri peri salt - 2 tsp perinaise - 40g light mozzerella - 15g light cheddar - Spring onion, diced Method Tenderise the chicken breast then season with salt, pepper, peri peri seasoning and 2 tsp peri sauce. Air fry on 190C for 7-8 mins, brush over 1 tsp of peri sauce, flip, another tsp and then cook for a further 7-8 mins or until cooked. In the meantime cut your potato into fries, spray with low calorie spray and season with salt, pepper and paprika. Air fry on 190C for 15 mins, shake every 5 mins. Place the fries in an air fryer basket or parchment paper and season with peri peri salt. Top with the cheeses and air fry on 200C for 2-3 mins until the cheese has melted. Slice the chicken and place on top of the fries, along with the last 2 tsp peri sauce, perinaise and diced spring onion! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #loadedfries #periperichicken

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 16| Sweet chilli chicken tenders 🥵 Crispy cornflake coated chicken tenders covered in a beautiful sweet chilli & soy glaze.. my obsession with crispy chicken tenders continues 😮‍💨 Macros 343 calories 45gP / 2gF / 34gC Serves: 2 Shopping list ✍️ - 2 chicken breasts, slice into tenders - Low calorie oil spray - 1 egg or egg white, whisked - Salt & pepper - 2 tsps paprika - 60g cornflakes, lightly crushed Glaze: 50g sweet chilli sauce, 1 tbsp soy sauce and 1 1/2 tbsp water. Method Mix the glaze ingredients together and set aside. Season the chicken tenders with salt, pepper and 1 1/2 tsp paprika then dip into the egg, then the crushed cornflakes mixed with the remaining half tsp paprika. Spray with low calorie spray and cook in the airfryer on 190C for 7-8 mins each side, spray with more spray after turning. Heat up the glaze in a pan and cook on high for 1 minute, then coat the tenders and enjoy! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #chickentenders

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 9| Crispy chilli chicken tacos 🥵   We all know and love crispy chilli beef but how about swapping the beef for crispy chicken, coated in the same sticky sauce on top of charred tacos? 🤤 Macros  540 calories 50gP / 7gF / 67gC Serves: 2   Shopping list ✍️ - 2 chicken breasts - Salt & pepper - 1 tsp soy sauce - Salt & pepper - 1 egg - 40g cornflour - 1/2 red & yellow pepper - 4 mini tortilla wraps - 1 spring onion Sauce: 2 tsp tomato purée, 2 tsp soy sauce, 1 tbsp sweet chilli sauce, 1 inch grated ginger, 1 minced garlic clove, 1 tsp honey, 3 tbsp tomato ketchup, squeeze of lemon & 50ml chicken stock Method Mix the sauce ingredients together and set aside. Slice the chicken into strips, season with salt, pepper and the soy sauce. Dip into whisked egg then the cornflour. Spray with low calorie spray and air fry on 200C for 12-14 mins or until cooked. In the meantime in a pan with low calorie spray and fry the sliced peppers for a few mins to soften, then add the sauce. Cook on high until the stock starts to bubble then mix in the crispy chicken. If you have a gas stove char the mini tortillas then pile up the tacos with the crispy chilli chicken and peppers. Finish off with sliced spring onions and an optional drizzle of siracha! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #crispychillichicken #tacos #fyp

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 13| Shredded peri peri chicken burger 🥵 Shredded Peri peri chicken coated in peri peri marinade in a brioche bun, with slices of grilled halloumi and ALL the Nando’s sauces 😮‍💨 And ready in under 15 minutes!! Macros  430 calories 50gP / 11gF / 31gC Serves: 2   Shopping list ✍️ - 2 chicken breasts - Salt & pepper - 2 tsp peri peri seasoning (use 1 for less spice) - 4 tbsp peri peri marinade - 2 brioche buns - Sliced lettuce - 30g light halloumi, grilled - 2 tsp perinaise - 2 tsp chilli jam Optional: a drizzle of garlic & herb sauce Method Butterfly the chicken breast then season with salt, pepper, peri peri seasoning and 2 tbsp peri marinade. Air fry on 190C for 6-7 mins each side or until cooked. A few mins before the chicken is cooked grill the halloumi slices then whack the brioche in the air fryer to toast. When the chicken is cooked shred using two forks, then place in the brioche buns on top of shredded lettuce, then add the halllumi slices and all the sauces! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #periperichickenburger #fyp

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 8| BBQ chicken nachos   Layers of cheese, pizza sauce, shredded bbq chicken & tortilla chips AND a dance with Sophia in the kitchen after we both enjoyed them… life can’t get better 😮‍💨 Macros 552 calories 53gP / 18gF / 44gC Serves: 2 Shopping list ✍️ - 2 chicken breasts - Pinch salt & pepper - 1 tbsp bbq seasoning - 4 tbsp bbq sauce - 1/2 red pepper, diced - Slice red onion - 80g salted tortilla chips - 40g reduced-fat mozzarella - 30g reduced-fat cheddar Pizza sauce: 100g passata, 1 tsp oregano, pinch of sweetener or sugar, 1 tbsp tomato purée Method Mix the pizza sauce together and set aside. Tenderise the chicken breasts then season with salt, pepper and bbq seasoning. Spray with low calorie spray and air fry on 190C for 8-10 mins each side or until cooked through. Shred then mix with the bbq sauce. Add half the tortilla chips into the air fryer along with half the cheese and half bbq chicken. Then add the rest of the nachos, the veg, pizza sauce, bbq chicken and the rest of the cheese. Air fry on 190C for 8 mins or until the cheese has melted and enjoy! #healthyrecipes #highprotein #caloriedefecit #chickennachos #airfryerrecipes #nachos

Easiest way to burn calories without even realising 🔥😩🤩 #weightloss #waisttrainer #weightedhulahoop #weightlosscheck #kmarthulahoops #fitness #newyearsweightloss #newyearsresolution #caloriedefecit

Im on a misson to lose weight in time for my holiday 😩 #weightloss #caloriedefecit #healthymeals #postpartumbody #postpartum #7monthspostpartum

🏋🏽‍♀️💪🏽🏃🏽‍♀️🥇🥗 5 reasons on why you need the weighted hula hoop and how it will excel your weightloss journey #weightedhulahoop #kmarthulahoops #tiktokmademebuyit #weightloss #waisttrainer #weightlosscheck #fitness #newyearsresolution #caloriedefecit

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 11| Dirty chicken & chorizo fries 🥵 Paprika seasoned chicken with pieces of crispy chorizo on homemade fries and plenty of cheese 😮‍💨 And you only need a handful of ingredients to make it!! Macros  503 calories 57gP / 14gF / 38gC Serves: 1   Shopping list ✍️ - 1 chicken breast - 1 tsp paprika - Salt & pepper - 1 potato, cut into fries - 40g reduced-fat mozzarella - 20g diced chorizo - Low calorie spray Method Tenderise the chicken breast, season with paprika, salt & pepper, spray with low calorie spray and air fry on 190C for 7 mins on each side. In the meantime spray the fries with low calorie spray and season with a good pinch of salt and pepper. Air fry on 190C for 15 mins, shaking every 5 mins. Dice up the chicken then place on top of the cooked chips, along with the cheese then top with the diced chorizo. Air fry on 200C for 3-4 mins and enjoy! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #loadedfries

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 22| Hunters Chicken Toastie 🥵   One of my favourite flavour combos. This toastie is layered with homemade pizza sauce, shredded bbq chicken, cheese, crispy bacon and topped with MORE cheese!! 😮‍💨   Macros 459 calories 46gP / 13gF / 39gC Serves: 1   Shopping list ✍️ - 100g chicken breast - 1 tsp bbq seasoning - Salt & pepper - 2 smoked streaky bacon - 2 pieces low calorie bread - 40g passsta - 20g tomato purée - 2 tbsp bbq sauce - 60g reduced-fat mozzarella or cheddar Method Mix the passata, tomato purée and 1 tbsp bbq sauce together and set aside. Tenderise the chicken breast then season with salt, pepper and bbq seasoning. Spray with low calorie spray and air fry on 190C for 6-7 mins each side. Add the streaky bacon for the last 3 mins. Shred then mix with 1 tbsp bbq sauce. Spread over your homemade pizza sauce on both slices, shredded chicken on one then bacon pieces, top both with the cheese. Place the side with the cheese over the chicken side, making sure to gently push the cheese on top into the passata to stop it from flying away in your air fryer. Air fry on 180C for 5-7 and enjoy! #healthyrecipes #highprotein #caloriedefecit #lowcalorie #hunterschicken #toastie #fyp

back at it😅 #wieiadweightloss #wieiadreal #wieiadcaloriedeficit #caloriecounting #caloriedeficitmeals #caloriesdeficitdiet #caloriedefecit #weightlossjouney #foodie #wieiad #whatieatforweightloss #foryoupageofficiall

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 18| Korean chicken loaded fries 🥵 This has got to me my new favourite loaded fries recipe!!! Sticky Korean chicken on top of crispy fries with a homemade Gochujang mayo with literally took it to the next LEVEL 😮‍💨 Go make this NOW. Macros 475 calories 44gP / 6gF / 63gC Serves: 2   Shopping list ✍️ - 300g chicken breast or thighs diced - 2 garlic cloves, minced - Salt & pepper - 1 tsp soy sauce - 1/2 tsp white rice vinegar - 1 egg white (optional) - 30g cornflour - 2 potatoes - 3 tbsp light mayonnaise - Spring onion, sliced Sauce: 25g Gochujang, 1 tsp honey, 1 tbsp soy sauce, 2 tbsp tomato ketchup, 1 tsp sugar or sweetener, 1 inch ginger minced, 2 tbsp water Method Mix all the sauce ingredients together and set aside. Season the chicken with all the above, dip into the egg white if using then cornflour. Spray with low calorie spray and air fry on 190C for 6 minutes on the crisp tray, flip and air fry for a further 2 mins. In the meantime cut your potatoes into chips, season with salt and pepper, spray with low calorie spray and cook on 190C for 7-8 mins, shake and cook for another 7-8 mins. Remove the crisp tray (be careful it’s HOT!) and pour the sauce all over the chicken to coat, leaving 1-2 tsp of sauce aside and air fry in 200C for 1-2 mins. Mix the remaining sauce with the mayo and 2 tbsp water. Assemble by adding the fries first, sticky chicken, korean mayo & spring onions! #healthyrecipes #highprotein #caloriedefecit #airfryerrecipes #koreanchicken #loadedfries

Going out to eat while staying in a Calorie Deficit can be difficult but it’s certainly not out of the question. Hopefully this video helps #caloriecounting #caloriedefecit #diet #dieting #weightlosstips #eatingout

Low calorie, high volume. You can eat big without being big! #caloriedefecit #caloriecounting #lowcaloriemeals #weightloss #dieting #weightlossjouney #foodlover

so when did cotton candy become such a flavor competitor? it’s just like i see it everywhere at least once in every food category… 🤤 #meringue #meringues #ketodessert #ketodesserts #ketosnack #ketosnacks #ketoforbeginners #ketolifestyle #keto #ketofood #ketofoodie #lowcaloriesnacks #lowcaloriesnack #bestsnackever #desserttiktok #desserttok #dessertlover #dessertreview #snacks #snackbox #snackbreak #lowcaldessert #lowcal #lowcalorie #sweettooth #sweettoothnation #caloricdeficit #caloriedefecit #weightlossfoods

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 23| Chicken Shawarma rice bowls 🥵   The easiest shawarma your ever going to make, tastes absolutely banging, served with spiced rice, mixed salad, flatbread AND a good drizzle of garlic & herb sauce 😮‍💨   Macros 459 calories 46gP / 13gF / 39gC Serves: 1   Shopping list ✍️ - 370g boneless chicken thighs - 100g shawarma paste (I used Belazu) - 30g flatbread, sliced - 80g Iceberg Lettuce, sliced - 10 cherry tomatoes, finely diced - 1 sprigs coriander, finely diced - 1 slice red onion, finely diced - 1 Inch cucumber, finely diced - 200g shop-bought mexican rice, - Lemon, quartered Optional: Garlic & herb sauce Method Mix the salad ingredients together and set aside. Marinade the chicken thighs in the shawarma paste for at least half an hour. Place onto skewers I used the Myspike mini skewers for airfryers or straight into the air fryer (DO NOT spray with low calorie spray or else it burns 🙃) Air fry on 190C for 20-25 mins or until cooked through (depending on the size of your chicken thighs!). Slice, squeeze over the lemon and serve with the rice, lettuce, mixed salad, flatbread and optimal drizzle of garlic and herb sauce! #healthyrecipes #lowcalorie #caloriedefecit #airfryer #airfryerrecipes #shawarma

30 DAYS OF HEALTHY AIR-FRYER RECIPES Day 24| Crispy peppercorn chicken baguette 🥵 Crispy chicken tenders with a layer of cheese, homemade peppercorn sauce all in a crusty white baguette! 😮‍💨 Macros 567 calories 56gP / 9gF / 67gC Serves: 2 Shopping list ✍️ - 2 chicken breasts - Salt & pepper - 2 1/2 tsp chicken seasoning - 1 egg or egg white - 40g cornflakes - 50g Reduced Fat Mozzarella - 1/2 onion, diced - 50g Chicken Stock - 50g reduced fat creme fraiche - 1 white bake at home baguette, cooked Method Slice the chicken breast into fillets then season the chicken with salt, pepper and 2 tsp chicken seasoning then dip into whisked egg then the cornflakes. Air fry on 190C for 6-7 mins each side, remove and leave to stand while you make the peppercorn sauce. Spray a pan with low calorie spray and fry 2 tsp ground black pepper and onions for a few mins to soften. Add the chicken stock along with the creme fraiche and mix well. Add 1/2 tsp chicken seasoning and a bit more ground black pepper to your liking and fry until the sauce starts to thicken. Slice the baguette in half then add the chicken tenders, scatter over the mozzarella then pour over the peppercorn sauce and enjoy! #healthyrecipes #lowcalorie #caloriedefecit #baguette

in other words forget the scale🙅🏻‍♀️ #weightlosscheck #mealplan #cleaneating #caloriedefecit #healthyliving #weightlossprogress #Fitness

#highprotein #weightloss #caloriedefecit

My husband has made the decision he wants to join me on my weight loss journey! It’ll be really nice to have him as extra support and we can help each other through! #caloriedeficitforweightloss #caloriedeficitdiet #caloriecounting #caloriecountinguk #caloriedefecit #caloriecountingdiet