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Lean & Free with Shannen

@beat.that.bloat

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💪 High Protein, Low Fat | Gluten & Lactose Free
🍽️ Stay Lean • Beat Bloating • Enjoy Food
✨ Building healthy habits, not restrictions

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Same weight, two years apart ✌🏼
Lifting weights is the best way to build shape 🙌🏽 I never do cardio apart from steps daily.
Consistency is key 🔑 by @beat.that.bloat

Anyone else find protein shakes super sickly and having to down them? 🤣

I often make protein pancakes instead & they taste INSANE! Great to have before or after a workout 🙌

If you exercise regularly you need more protein to support muscle recovery and growth. But make sure you consume your protein at equally spaced times throughout the day to maximize results.

Ingredients;
X1 cup of gluten free oats
X1 cup of coconut milk
X1 small banana
X1 egg
X1 scoop of vegan vanilla protein powder
X1 teaspoon of baking powder
X2 teaspoons of biscoff spread 🤩

#fitness#proteinpancakes#preworkoutsnack#postworkoutfood#workout#tastyfood#protein#fitnessmotivation#proteinshake by @beat.that.bloat

How to speed up your metabolism? build strength and build muscle through weight training! Cut the cardio and low calories 👊🏽

Your metabolism dictates how many calories you burn throughout the day, if you have a faster metabolism you can eat more and still be in a calorie deficit.

An hour of really hard cardio might burn on average 500 calories, however we could eat or drink that in 30 seconds!

To speed up the metabolism LIFT WEIGHTS! 💪

Lifting weights tells your body you need more strength so focus on building muscle, more muscle burns more calories.

Your food is also super important, if you under eat for long periods of time and cut calories for weeks or months on end, your metabolism will naturally slow down so you can survive on less calories.
But…if you are weight training and slowly INCREASE your calories over time, you will find you have a faster metabolism.

#fitness#weightlosstransformation#buildmuscle#musclemass#strengthtraining#metabolismbooster#speedmetabolism#fitnessjourney#motivation#liftweights#leanmuscle by @beat.that.bloat

My therapy will always be the gym 🙌🏽✨
#fitness#health#happiness#therapy by @beat.that.bloat

Save this one if you’re fancying something sweet and looking for a low calorie option that’s also high protein 🤩

40g protein banana bread bake 🍌 stun to the hunnnnn!! Enjoy guys 🫶🏼

#highprotein#bananabread#lowfat#glutenfree#foodblogger by @beat.that.bloat

10 MINUTE DINNER GUYS & GALS! Low fat, high protein & gluten / lactose free!

If you struggle with consistency & meal prepping this is one to save when you’re busy and want to stay on track! 🙌🏽

- 1 Chicken breast
- Half a tin of peeled potatoes in water
- Decent amount of veg (I have used a frozen pack of stir fry greens which has garlic and chilli added to it)
- Sprinkle of Parmesan & Chilli flakes 🌶️

Cook the chicken first in some frylight, I added a little Nando’s medium seasoning, once it’s cooked add the potatoes and veg blast them both and booooom easy work!

#lowfat#highprotein#glutenfree#lactosefree#mealprepideas

Spot bluebelle at the end giving it a good sniff 🤣🐱

Tin of potato’s chucked into the pan works wonders 😝 am I the only one who hates peeling and cooking them? 🫣🫠

Freezer bag of stir fry greens - FULL OF FLAVOUR 🌶️ by @beat.that.bloat

What’s your favourite toppings for a sweet potato? 🍠

I am pretty simple and love a grilled chicken breast and Greek salad on the side with these!

Steak mince taco topping is also delishhh. Get creative guys mix it up and prep a load of these ready to be reheated on those days you’re super busy and struggle keeping on track. You got this 👏
#sweetpotatoes#mealprep#highfiber by @beat.that.bloat

Get your 5 a day and over 60 grams protein per portion in these turkey meatballs 🤩
#highprotein#lactosefree#5aday#turkeymeatballs#recipe by @beat.that.bloat

Oscar joined me for a workout today 🤣🙌🏽💪

I caught that dreaded flu going round and had just over a week off, it felt good to get back into today 🙌🏽 #workoutathome#fitness#dumbells by @beat.that.bloat

Perfect option for breakfast or a snack when you’re rushing! Keep them stored in a sealed container in the fridge.

My recipe makes 6 servings but the below macros is based on 1 serving:

240 cals | 17g protein
26g carbs | 7.3g fats

Comment RECIPE if you would like the full method with ingredients. 🥕🍰

#glutenfree#highprotein#lowfat#bakedoats#foodblogger by @beat.that.bloat

High protein blueberry muffins bebbbby! 🫐
- 15g protein | 130 calories per scone

If you would like the recipe for these bad boys comment RECIPE & I will share full details 🤩✨

#highprotein#sweettreat#foodblogger#fyp by @beat.that.bloat

15-20 mins including prep to cook this tasty MOFO 🤩✨

Recipe includes the following made into 3 portions:
500g lean pork mince - 5% fat
Handful of green beans
150g edamame beans
1 large onion
1 red pepper
1 fresh chilli
Reduced salt soy sauce
Dried garlic & basil
Ginger

Then finally add your egg (cooked in frylight), 125g steamed basmati rice & a side of cucumber 🥒

#highprotein#lowfat#fitness#macros#fyp by @beat.that.bloat