#CalorieDeficit
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What should my calories be if I am not working out


Hey there! Ready to crack the code on weight loss? 🌟 Check out this quick breakdown on adjusting your calories for fat loss:


If you're wondering what to eat on non-workout days, it all depends on your overall calorie balance. For weight loss, adjust based on your recent calorie history:


In a Calorie Deficit Before Travel Days? Stick to a budget that keeps you under your target.


Had a Big Deficit Before Travel? Enjoy slightly more calories (like 4000 if you were at 5000) and still stay in fat loss mode.


Previously Balanced or in Surplus? Decrease calories, up the protein. Protein keeps you fuller longer!


Remember, sip fluids to keep your stomach happy and full. 💧


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Marshmallow Square


Marshmallow squares are one of those amazing desserts that are completely delicious and way too easy to make. They’re also known as butterscotch marshmallow squares – and they’re basically a fluffy cloud of sweet peanut butter deliciousness.


To make my protein peanut butter marshmallow squares we melt together the butter, peanut butter, and butterscotch chips over medium heat in a saucepan.


You’ll want to go slowly here so it melts into a smooth and creamy sauce without any lumps.


Remove from saucepan from the heat and add peanuts, 2 scoops of vanilla protein powder, a splash of vanilla and allow the mixture to cool. This is absolutely necessary, otherwise, if you mix in the marshmallows while the peanut butter is still hot you’ll melt the marshmallows and end up with a big sticky mess. A tip of mine is to freeze the marshmallows before hand to prevent melting the marshmallows.


After the marshmallows are stirred in, the batter is spooned into our prepared pan, and we chill in the fridge to let the bars harden.


If you love my protein peanut butter marshmallow squares, please let me know if the comments section below.




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Need something healthy, high in protein and simple to make?



Need something healthy, high in protein and simple to make?


Try this high protein stir fry!


All you need is:


Rice = 63 g

Coconut oil = 0.2 tbsp

Egg white = 63 g

Spinach = 1.5 cups

Snap Peas = 11 pieces

Chicken breast = 63 g


29g Protein 32g Carbs 9g Fat 318 Calories


Want more guidance on what to eat?

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