
Round Up
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Fresh herbs can add big flavor while delivering major health perks. They’re low in calories but rich in antioxidants and vitamins that help fight inflammation and support immunity, heart health, and digestion. Standouts include basil (anti-inflammatory) Thai Basil Chicken, rosemary (supports memory) Whole Roasted Chicken with Lemon and Rosemary, and parsley (nutrient-rich) Lemon-Parsley Foil Packet Potatoes.
Many herbs are easy-to-grow like mint, basil, chives, oregano, thyme, and parsley. These herbs are hardy and do well in pots or garden beds—just give them full sun, well-drained soil, and harvest often to keep them thriving. Having fresh herbs on hand can enhance your favorite dishes!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (4/27)
B: Mushroom-Spinach Scrambled Eggs with an orange
L: Pan Bagnat (½ recipe) with 8 baby carrots
D: White Bean Scampi with Linguine
Total Calories: 1,240*
TUESDAY (4/28)
B: Mushroom-Spinach Scrambled Eggs with an orange
L: Pan Bagnat with 8 baby carrots
D: Madison’s Favorite Beef Tacos with Quick and Delicioso Cuban Style Black Beans (recipe x 2)
Total Calories: 1,165*
WEDNESDAY (4/29)
B: Greek Yogurt with Berries, Nuts and Honey
L: Pan Bagnat with 8 baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos with Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,082*
THURSDAY (4/30)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Chicken and Dumplings with Leeks, Mushrooms and Peas with Honey Glazed Carrots
Total Calories: 1141*
FRIDAY (5/1)
B: Peanut Butter Breakfast Oatmeal Bowl
L: LEFTOVER Chicken and Dumplings with Leeks, Mushrooms and Peas with Honey Glazed Carrots
D: Shrimp Stir Fry**
Total Calories: 1,218*
SATURDAY (5/2)
B: ⅛ Healthy Breakfast Casserole with Spinach and Feta
L: Thai Fried Rice
D: DINNER OUT
Total Calories: 791*
SUNDAY (5/3)
B: LEFTOVER Healthy Breakfast Casserole with Spinach and Feta
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with an apple
D: Grilled Jerk Chicken with Mango Avocado Salsa with Homemade Rice Pilaf and Grilled Asparagus
Total Calories: 1,280*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Make an extra 2 cups rice for lunch Saturday

*Google doc
Shopping list
Produce
Meat, Poultry and Fish
Condiments and Spices
Dairy & Misc. Refrigerated Items
Grains*
Canned and Jarred
Misc. Dry Goods
Non-Food Items
*You can buy gluten free, if desired
Hiiii! Happy Friday! What are you up to this weekend? We have a fun NCL event and then we’re headed off to Vegas for a night! The last time we took the girls, P was a baby and Liv was a preschooler, so they don’t really remember it. While it’s not exactly a *kid place,* there is a lot of fun stuff for kids to do. I’m excited to take them to Omega Mart, see a show, and introduce them to the glory of the Wynn buffet. I’d love to hear what you have going on!

(a rat in the garden)
It’s time for the weekly Friday Faves roundup! This is where I share some of my favorite finds from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below.
The latest Vivrelle delivery is heeere and she’s a beauty. I had to pick it up from a UPS point because I was on a call when they tried to deliver it, but it was worth the wait. If you’ve been wanting to try it, it’s an amazing opportunity to borrow luxury handbags and jewelry, try new brands, and enjoy the experience. Just fill out a short application here and use GINAHARNEY for your first month free. I hope you love it as much as I do!


Special delivery from OneSkin. I use OneSkin products every day and can’t wait to try their new tinted lip protect (it has SPF as well as their OS-01 peptide) and their overnight mask is one of my staples. Check it out here!


Pool day with the Pilot. When he’s home, we’re usually trying to get things done around the house and just make it through the weekly school/sports/homework scramble. I had an open block in my schedule and was like let’s just ditch responsibilities and hang out at the pool for a couple of hours. It was EVERYTHING. We shared some fruit with Tajin and chamoy, and just enjoyed the fresh air and sun (the weather was perfect) and some time hanging out.




On a personal note, I had some kind of rough news this week. I’ve been celebrating three years since my big autoimmune flares and two years symptom-free and negative Lupus markers. I went in for my annual physical and bloodwork about a week ago, and this week I got the results back. My Lupus markers (ANA and dsDNA) are positive again. *cries in autoimmune roller coaster*
My PCP and I are both perplexed because I don’t have any of the symptoms I inititally had, and I worked SO hard to detox, rebalance, and heal my body. She said she wants to retest in 6 months, and from there we’ll decide the next steps. She doesn’t feel like it’s an urgent thing because I’m not having symptoms and she also said it is possible for healthy people to have positive ANA.
Something is setting off my immune system, and I think it’s the mold we found in the bathroom. It’s pretty bad and our bathroom is attached to our bedroom without a door. :/ We have a call with the mold company to go over our results – the mold in the bathroom is the most hazardous type of mold on the mold scale – and then figure out a plan.
I think I handled it all pretty well, even though I was pretty annoyed with the results. The Pilot brought home a bouquet of flowers and a gorgeous succulent arrangement to cheer me up.
I got myself to negative markers once, I just have to do it again. I know the mold is an obstacle eand while it’s going to be extremely expensive to get rid of it all, it will be worth it. I’ll write a full post soon and share more details and my action plan, but I probably won’t do a ton until the mold is gone. (Also worth mentioning here that I haven’t done the Shark tutorial yet because I hate being our bathroom longer than I need to! I’ll take it with me to a hotel so I can finally film it because I’m still obsessed with it and really want to post a great tutorial here.)
Studying with Maisey for symphony re-auditions:


I’m still reading this and can already tell I’ll have a huge book hangover when it’s over. What are you reading right now? Please share the goods!
New Oh She Glows cookbook! I was introduced to Angela through the blog world – we started our blogs aroung the same time – and it’s been so cool to see everything she’s accomplished with her blog and beautiful plant-based recipes. We had dinner once during the early days, and she’s absolutely lovely; everything you would expect. I’m so excited to add some of these to our meal plan next week.
These salmon bowls were so good and easy: I just cooked rice in the Instant Pot, salmon in the air fryer (with paprika, garlic, salt, pepper, and chili flakes, squeezed lemon on it when it was done cooking), a Greek salad (just cucumber, tomato, avocado, red onion, feta, seasoned with lemon juice, red wine vinegar, olive oil, salt and pepper), and some dairy-free tzatziki from Trader Joe’s.


High volume low calorie recipes.
Did a Sculpt Society workout earlier this week that was perfection. It was no cardio and just lots of burn-y barre-esque strength work.
Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!
xoxo
Gina
Exercise To LOSE 2 INCHES OFF WAIST in 1 Week | Do This STANDING 30-Min and Say Goodbye to Belly Fat ➜SIDE FAT Do This Everyday For 7 Days & Say Goodbye To Belly Fat
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A hanging belly happens when you have extra fat in your stomach area that you can see on the sides, sometimes forming a pouch. To lose fat from your lower belly, the best method is to lower your overall body fat by eating fewer calories and doing exercises specifically targeting the lower abs. Remember, losing body fat may take some time, but if you keep working hard, you’ll see great results. You can do a few simple standing ab workouts at home without needing any special equipment. Give them a try!
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Buy a rotisserie chicken and the world is your oyster! Or, at least, dinner is on the table a whole lot faster. These easy recipes turn your simple rotisserie chicken into everything from cozy soups to quick wraps and satisfying casseroles.

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Rotisserie chicken is my favorite weeknight cooking hack!

Weeknight dinners don’t have to be all or nothing!
I find the sweet spot is somewhere in between, where a few smart shortcuts make dinner faster without sacrificing flavor.
Enter one of my favorite dinner hacks: rotisserie chicken.
I grab one every time I’m at Costco, and it instantly sets us up for a few easy meals. It’s versatile, it saves a ton of time, and it makes takeout way less tempting when dinner is already halfway done.

Chicken and Gnocchi Soup
Check out this recipe

King Ranch Chicken Casserole
Check out this recipe

Chicken Caesar Wrap
Check out this recipe

Shredded Chicken Sandwich
Check out this recipe

Green Goddess Bowls
Check out this recipe

BBQ Chicken Pizza
Check out this recipe

Chicken Nachos
Check out this recipe

Shredded Chicken Tacos
Check out this recipe

Healthy Chicken Pot Pie
Check out this recipe

Chicken Bacon Ranch Pasta
Check out this recipe

Round Up

Round Up

Round Up
Weight Loss Breakfast for a Week🥰#shorts #youtubeshorts #whatieatinaday #food #breakfast #fitness
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Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa S, B.A.M.S
Circadian Rhythm is a simple yet complex mechanism of how the sleep-awake cycle takes place in the human body. This is a natural inbuilt process which runs all by itself and in a natural and balanced way with proper and healthy functioning of pineal gland and melatonin, a hormone secreted by pineal gland. So, pineal gland, secretion of melatonin and circadian rhythm are all interrelated in a closed loop and are interdependent. If all these operate in a normal and natural way, the person sleeps well and at the proper time. When the time, quality and quantity of sleep is proper and in accordance with practices syncing with circadian rhythm, he will also wake up at proper time, fresh and energetic.
Sleep deprivation or insomnia or sleep disorders might stem out from bad and unhealthy sleep practices in relation to time, quality and quantity and also due to imbalance of circadian rhythm as caused by dysfunctions of pineal gland and melatonin secretion.
This will eventually lead to a wide array of psycho-somatic health issues.
Related Readings –
– Circadian Rhythm

– Pineal Gland – All you need to know about!
– Melatonin – all you need to know about!
Since Pineal Gland is situated in the brain (head), its functions are directly related to those of Prana & Udana Vayu. The functions of Sadhaka Pitta and Tarpaka Kapha too can be attributed to the neuro-endocrine functions of this gland.
Since it serves as the key link between the nervous system and hormonal regulation, the functions of Pineal Gland represents synchronized functional axis of Prana Vata with other Vata Subtypes, which grossly and subtly represents the functions of the entire orchestra of hormonal / endocrinal system.

It is the combination of same dosha subtypes located in the head, along with Manas and Indriyas (and their functions) which maintain the sleep-wake cycle, circadian rhythm and seasonal biological rhythms in their state of balanced synchrony – which are in turn regulated by melatonin, a hormone produced by Pineal Gland
The Manas-Tamas-Kapha-Vata Axis in balancing Circadian Rhythm – The sleep wake cycle is dependent on many factors according to Ayurveda. The mind, tired from day long activities, should get detached from its senses and their objects. Then the person goes to sleep. This is not a one day affair. This should be a practice and pattern. This will set the circadian rhythm. If we try to meddle in this process and disrupt the sleep pattern by getting our mind indulged forcibly in the objects of senses, the wake-up pattern too will be disturbed and hence the circadian rhythm.
Vata controls the mind, and sensory perception. So, at night, the mind and vata should go to a state of pause and rest. Sleep is also explained as a natural phenomenon according to Ayurveda – Ratri Swabhava / Prakruta. Excess sleepiness (Atinidrata) is attributed to excessive increase in Kapha. So, natural sleep will include a natural (not pathological) surge in kapha along with vata going to a calm state along with detachment of manas. Basically, at sleep, the tamas quality of kapha should slightly dominate the rajas quality of vata.
So, the manas-vata-kapha-tamas axis too should be balanced for the circadian rhythm to be intact and also for its smooth maintenance. This axis and related sequence can be attributed to the functions of pineal gland and melatonin hormone.
We also know that excessive awakening at night will cause an increase of vata (jagarana) and this vata will further cause sleeplessness or insomnia on a long run. This will lead to disruption of circadian rhythm.
Dysfunctions of pineal gland or melatonin can be attributed to vata increase and vice versa. Melatonin regulation depends on balance of Prana Vata-Tarpaka Kapha-Manas axis, also plugged in with Sadhaka Pitta balance.
As discussed, Pineal Gland is located in the brain, in the head – which is a seat of Prana Vayu, Sadhaka Pitta and Tarpaka Kapha.
The functions of hormones are similar to those carried on by Vata, seeing their widespread influence on multi-organs and multi-functions.
So, the functions of Pineal gland and also the hormone that it secretes i.e. melatonin are mainly due to a balanced functioning of Prana Vata with synchronized integration and cooperation of Sadhaka Pitta and Tarpaka Kapha with Prana Vata.
Melatonin controls internal biological rhythms. Its balance is crucial for the sleep-awake cycle to be intact, which is one of the principles which governs good health.
One naturally sleeps at night. According to Ayurveda, this happens when the tired mind (klanta manas) detaches itself from the senses (and hence the sense objects). The mind loses its contact with the outside world and the person goes to sleep. This detachment of mind appears as if the mind is going into a deep darkness of rest. So, the deactivation of mind in darkness of night can be understood as predominance of kapha-bhava and its tamas quality of mind (kapha too is made up of tamas), masking the rajas quality of mind (related to vata) which is responsible for alertness.

Vata, as a rule, is predominant in evenings and nights. The detachment of mind and activation of tamo guna and kapha bhava would calm the vata and its activities, that too in the early part of the sleep cycle. This is when the person sleeps.
The entire cycle of events explained above can be correlated with the activation of melatonin in the dark of the night and initiating sleep.
The reverse process takes place in the daytime. In spite of the early morning being a kapha time period as a rule, the rajo guna of vata (and pitta) gets activated naturally due to daylight and initiates alertness. This can be correlated with the deactivation of melatonin due to the influence of the light and brightness of the day.
So, from Ayurveda perspective, the sleep-awake cycle or circadian rhythm governed by melatonin falls into the functional territory of activation of tamo-bhava at night (and also kapha bhava) and rajo-bhava at morning (and also vata and pitta bhava) in sync with the detachment of manas with its senses (and objects) at night and its attachment and activation with the same, in the daytime.
Since Melatonin is a hormone and a chemical messenger, it works on the policy of Vata. Endocrine functions have Vata Bhava (vata like functions). Melatonin is secreted at evening, vata time. So, vata is involved in the release of melatonin by the pineal gland. On the other hand, melatonin, like other hormones, activates the vata system. At night, added with detachment of mind from senses, the activity of vata tapers and the consequent reduction of rajo guna activates tamo guna, which in turn enhances the kapha bhava. The combined effect will induce sleep in individuals.
Regulation of sleep and circadian rhythm by Melatonin bestows many health benefits including mental and emotional well-being, skin and hair health, optimal functioning of internal organs etc. The benefits of sleep – i.e. sukha (pleasure, happiness, mental and emotional well-being, balance), pushti (nourishment, growth), bala (strength, immunity, endurance), vrushata (good sexual health, reproductive health), jnana (balance of higher intellectual functions, wisdom, perception of knowledge, memory etc) and jivita (all life-related functions) and the health of organs, tissues and organ systems involved in carrying these activities can be attributed to balanced functioning of melatonin.
On the other hand, all diseases, conditions and imbalances caused due to dysfunctions of pineal gland and melatonin are described in the opposite features (damaging or harmful symptoms / conditions) mentioned against the beneficial features of NIDRA vis-a-vis sleep. They are – Dukha (grief, mental instability, mental dysfunctions, stress, depression etc), Karshya (emaciation, depletion of tissues), Abala (loss of strength, weakness, fatigue, loss of immunity and endurance), Klibata (sterility, impotence, sexual dysfunctions), Ajnanam (loss of intellectual functions, idiocy) and Na Jivitam / Maranam (death of individual, death of functions of different organs and organ systems). The damage of the tissues and organs and organ systems leading to these dysfunctions are due to insomnia or sleep deprivation wherein the above said events are involved. From the modern perspective, they result from dysfunctions of melatonin and pineal gland.
Nidana Parivarjana – one should avoid vata or pitta aggravating foods and activities at night time. One should also avoid stress. Nidra Viparyaya shall be avoided. That includes Ratri Jagarana – excessively and habitually keeping awake during night times and Divaswapna – excessively sleeping during day time. One needs to strike a balance between quality, quantity and time of sleep.
Shodhana – Doshic aggravations and long-standing diseases should be addressed with prompt administration of Panchakarma therapies, including seasonal aggravation of doshas. The accumulated doshas and malas would hit hard on the entire system, including the endocrine glands and related hormones and their functions. Once they are flushed out, all these functions will come back to a state of normalcy.
External Therapies – Murdni Taila – oil therapies done on head will balance the doshas in the head, will reduce stress, induce sleep and bestow mental and sensual balance and tranquility. Abhyanga and Sarvanga Dhara too will help. Suitable external therapies along with shodhana measures will help as comprehensive combos in tackling the sleep disorders or to treat pineal gland dysfunctions and melatonin imbalances.
Balance of Trayopastambha – One needs to maintain a synchronized balance between ahara, nidra and brahmacharya.
Yoga and Meditation – One needs to practice Yoga under an expert Yoga teacher who will help in customizing the Yoga practices so as to combat sleep disorders and regulate hormonal dysrhythms. Meditation will definitely help when practiced regularly.
Sattvavajaya – Regular one-to-one talk sessions and counselling and psychotherapies will definitely add to the beneficial results.
Daiva Vyapashraya Chikitsa – Divine therapies or non-medicinal belief therapies too shall be brought into practice as and when needed.
Medhya Rasayanas – The medicines and herbs which act as Medhya Rasayanas should be taken as prescribed by Ayurveda doctors.
Most people go their entire lives never learning how to fall.
Everyone takes a tumble at some point.
Whether it’s a patch of ice, a trail root, a misstep off a curb, or just an unlucky moment, falls happen to all of us. And for a lot of people, especially as they age, a single fall can be genuinely life-altering. Hip fractures alone carry a staggering mortality rate in older adults. Roughly 20-30% don’t survive the following year, not from the fall itself, but from the cascade of complications that follow.
So today, I want to introduce you to something I think belongs in everyone’s physical toolkit: learning how to fall safely. Or at least, learning how to fall in a way that’s “less bad.” 😅
Let’s bring out your inner ninja.
The goal of these progressions is simple: teach your body to round, absorb, and redirect force.
Start on a soft surface. Carpet is OK, but if you have access to Gymnastics mats or even a soft patch of grass outside (without any hidden rocks or sticks) that’s GREAT.
First rule of thumb: always start low to the ground. The closer you are to the ground when you begin the roll, the lower the forces involved.
You earn height gradually. Just like you learn to bench with the bar first before you add a kajillion pounds, you want to learn the technique before you add more height and intensity to your rolls!
Points of Performance
The goal here is just to get you comfortable on the ground in the safest way possible and start to feel what a “smooth transfer of force” feels like.
Points of Performance
Here, we learn to transfer momentum up and down the spine (rather than across it). This is our final step before we learn to transfer the force diagonally, which is actually the safest option in real world situations!
Points of Performance
This is where we really start to see the parkour roll come into shape. You can progress from seated to a standing position, but take your time! There’s no rush, and high quality reps is how we really learn this skill.
Points of Performance
This movement can take some time to get comfortable with. If you feel stuck, go back and practice the earlier progressions again. Back to our bench press analogy, once you learn how to bench with heavier weight, you don’t SKIP doing lighter warm up sets!
While learning and practicing these techniques will definitely make you safer and more resilient, it’s not a silver bullet.
Getting older makes it harder to react in time. Most dangerous falls are surprises, and your window to execute technique may be a fraction of a second or less. Sometimes, you won’t be able to execute a perfect forward roll. Reaction speed decreases with age, and flexibility factors in here as well.
This is also why bone density and muscle mass matter so much and why we sing the praises of strength training for people of all ages. Rolling technique and physical resilience aren’t either/or. They stack.
Eventually, we can start to practice rolling from different angles and different entry points so the skill can be applied more broadly, too.
You won’t always have the perfect situation to roll in, but getting more comfortable with distributing force across the ground and protecting your head and neck is something that is still really helpful to learn.
Rolling practice fits naturally into a dynamic warm-up, or it can be its own short session. One thing worth noting: learn this when you’re fresh, not at the end of a workout. You’re acquiring a motor skill, and fatigued nervous systems don’t learn well. Give it the attention it deserves. ❤️ This is one of those things that may take a few weeks or a few months of practice to get, but once you get it, it doesn’t take much to maintain it.
You got this. 💪
– Matt
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This Mediterranean bean salad with garbanzo beans, black beans and cucumber is so flavorful and fresh, with lemon juice, mint and parsley to brighten it up. Serve it as a side dish for potlucks or a light lunch.

Have you ever had the Balela salad from Trader Joe’s? This Mediterranean bean salad is similar, pairing the chickpeas with black beans for varying texture, along with crisp cucumber, juicy tomatoes, a bright lemon dressing, and fresh herbs. Each serving has over 9 grams of fiber! Serve this chickpea recipe with air fryer falafel and pita bread for a Middle Eastern inspired dinner perfect for hot summer days (or any day, really!).

Below are the ingredients for this garbanzo bean Mediterranean salad. See the recipe card for exact measurements.
This Mediterranean bean salad comes together in just a few steps.






Yield: servings
Serving Size: 3 /4 cup
In a large bowl, combine the beans, tomatoes, garlic, onion, parsley, and mint.
For the dressing, in a small bowl, whisk the olive oil and lemon juice until smooth and emulsified.
Pour the dressing over the beans and veggies, add ½ teaspoon salt and black pepper to taste and carefully toss with a large metal spoon. Allow to sit at room temperature for 30 minutes so flavors combine, or refrigerate to serve later.
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.
Serving: 3 /4 cup, Calories: 175 kcal, Carbohydrates: 26 g, Protein: 8 g, Fat: 4.5 g, Saturated Fat: 0.5 g, Sodium: 327 mg, Fiber: 9 g, Sugar: 1 g
Store this Mediterranean garbanzo bean salad in an airtight container for up to 4 days. Stir well before serving to redistribute the dressing.
