Lean Meals

We’ve opened a closed Facebook group with for the 90 DAY CHALLENGE participants🙌🏼! This will be a place for people to share tips, challenges, progress stories and encouragement during the challenge
If you want to be added search ‘Get Leaner in 90 Days challenge’ and request to be added. You will need to have either downloaded the Alvinleefitness workout for Month 1 or subscribed to the 3 month /90 days package on the Lean Meals app. We can’t wait to meet everyone who’s ready to take up the challenge!!! SWIPE ➡️ for more details💪🏼

Kickstart your resolution to be leaner, stronger and healthier by joining our 90 day challenge with to get you eating better and moving more! ‘How to join’ details in the next post.

Benefits of oats...
-incredibly nutritious
-rich in antioxidants which help fight inflammation
-rich in soluble fiber which helps lower cholesterol
-can help with blood sugar control
-very filling so good for appetite control & weight-loss -can help keep bowels smooth and regular🙈..
This week on our YouTube channel and shared 3 different easy, tasty ways to have your oats😋. Let us know which was your favorite? Click link in BiO to watch!

Losing weight doesn’t have to be a never ending cycle of dieting, losing weight then gaining it back. On this week’s YouTube video, we talk about why it’s difficult to keep the weight off after a crash diet and what you need to do to lose that extra weight! Click the link below to watch the full episode.

EAT MORE to LOSE WEIGHT? When the goal is weight loss it's easy to think "the lesser you eat the better" but extreme diets are often not sustainable and only lead to a yo-yoing cycle...

Can we talk about ? You see I truly believe a big part of how we look and feel is about what we eat and that anyone can build a body they feel good in through their food choices. Click on the link and SUBSCRIBE for weekly content on what to eat for the body you want!

Ps... What are your body goals this year?

Welcome to my LEANMEALS channel! "I believe a big part of how we look and feel is about what we eat and I just wanted to make videos sharing with you what I know about how to build a body yo...

When it comes to eating for your body goals, keep it simple. A lot of people get lost in different diets and fads or even worrying about details like nutrient timing (should I be eating carbs after 3pm🤔?)
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Start with what we like to call the ABCs of eating better.
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👉🏽A is for QUANTITY - Weight loss or weight gain is all about creating a calorie surplus or deficit and calories are simply the energy we get from the food we eat. Eating the right amount for your goals allows you to achieve that deficit or surplus which translates to you losing or gaining weight.
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👉🏽B is for QUALITY - Calories are not created equal. Choosing less processed, whole foods with slow digesting carbs like whole grains, oats, vegetables and legumes tends to keep you feeling fuller for longer which helps you manage your hunger better when you’re trying to eat right and ensures you’re getting a variety of essential micronutrients in addition to plenty of fiber!
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👉🏽C is for RATIOS - What’s on your plate? Are you getting enough proteins and good fats in addition to your carbs? Protein is essential in building muscle and toning up (assuming you’re exercising) even when you’re trying to lose fat. Protein is also a key ingredient in a number of important metabolic processes in our bodies that keep us healthy. An easy way to ensure we’re getting enough protein is to try and incorporate at-least one protein food in all your meals. This could be beans, legumes, meat, eggs, dairy or nuts (e.g peanuts) and seeds (e.g Chia).
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A simpler option.. download our app which guarantees you’re ticking all the ABCs even as you eat for your body goals😉.
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Did you know your genes don’t have to dictate your wellbeing? Click on the link below for the full post by our blogger Paulo’s Daughter.
Eat better. Live better.

You don’t have to fit in your genes | leanmeals It's a Sunday afternoon and you're at one of your family get-togethers. You look around at your relatives mingling, conversating, laughing while they enjoy the buffet lunch that your aunty made with love and the mbuzi choma that your uncle makes so well. You're excited about tomorrow. It's a Monday…

Not sure about what the fuss around gluten is or even what gluten is and whether it’s healthier to go gluten free? Well, before you give up your bread and chapos check out the latest post on our blog. Happy reading!

For the love of chapatis | leanmeals I didn't used to hear the term gluten-free but lately I hear it more and more amongst friends and acquaintances in the context of healthier lifestyles. Well, before you give up your love of all things chapati or bread, let's start by understanding what gluten is. Gluten is a type of protein found in...

What if eating for your body goals was easy?
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No guesswork!
No counting calories!
No extreme dieting!
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Download the app from the google playstore today!

Now available on Play Store.

A little coffee offers enjoyable benefits of alertness, enhanced performance and even a happier mood 😊. Caffeine’s stimulant effect peaks in about an hour then declines as your liver breaks down the caffeine. Too much coffee and you start to get adverse effects like caffeine jitters, acid stomach and even anxiety 😩
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Start eating for your bodygoals 😋💪🏼
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After seeing a lot of people struggle with their weight we wanted to create something that would help others achieve their and have been working to develop a Nutrition App.
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The leanmeals app offers users a meal plan tailored to your bodygoals and (here’s the best part) build around everyday Kenyan meals (meaning you still get to enjoy your beans, sukuma, mukimo, chapati… while working towards your ). Because guess what? ‘There’s no such thing as bad food (not really), just bad food habits’. Portion control or Moderation, as unsexy as it sounds, is the most sustainable method of eating for the body you want.
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We will be sharing the link to download the app in the next 4 days so tag all your friends to this post! Like our page and let's all START EATING for our 💪🏽.

Wondering how to lose weight without having to give up your favourite drink?

How to drink and not get fat | leanmeals Last week a good friend of mine coerced me into accompanying her for a kid's birthday party she'd been invited to. I say 'coerced' because I prefer not to attend parties where I don't personally know the host, but that's just me. Anyway, we run into an old friend who during our catch-up conversation...

Packing quite the nutritional punch, chia seeds make for an excellent addition to your diet. One easy way to incorporate them into your diet is in your smoothies. The seeds themselves don't really have a taste so you can add them to pretty much any smoothie without compromising the flavor 😋 and their high fiber content also adds density to your smoothies which could increase fullness and help you better manage your hunger. Check out our INSTAGRAM account for all the reasons you need some chia ❤️.

Plain yoghurt may be one of the best sources of protein but for a lot of people it's an acquired taste 😩. One way to enjoy incorporating more plain yoghurt into your diet is to blend it into a smoothie using fruit like banana, berries or grapes to sweeten it while adding some good carbs; an easy, delicious way to get your daily dose of protein and calcium 😋. Ps... try not to go crazy on the fruit😏

Dairy foods such as milk and yoghurt are not just quick and easy sources of protein but are also rich in calcium which helps you maintain strong bones and reduces the risk of osteoporosis (a medical condition where your bones become brittle, increasing the risks of a broken bone). For less saturated fat, low-fat milk is an equally good alternative and for the lactose-intolerant who have trouble digesting milk, plain yoghurt is a dairy option that even you might be able to tolerate.

What makes protein so important when losing weight? Well, because eating enough protein allows you to lose fat while preserving muscle. When this is combined with exercise it helps you tone and shape your body giving you that definition that you might be looking for. On the contrary when you don’t get enough protein then your body burns both fat and muscle for energy which (even though the number on the scale drops) doesn't help you to tone up. Follow on INSTAGRAM for more tips on how to eat for the body you want.

White rice or brown rice? Which one is healthier?

Caloriewise they're almost the same; one bowl of white rice has more or less the same number of calories as a bowl of brown rice. Brown rice however has a lot MORE FIBER and nutrients than white rice. The fiber in brown rice makes it slower to digest which leaves you feeling fuller for longer and helps you manage your hunger better. White rice on the other hand has LESS FIBER and is quicker to digest which might leave you craving more carbs in a few hours so when trying to lose weight choosing brown rice over white rice could help you manage your portions better.

Eating healthy doesn't always mean eating less... Both these pictures represent 1500 calories worth of food. On the left is a day's worth of meals. On the right is one meal. Which one looks like it would sustain you better for an entire day? It's not always about eating less but about eating right. Follow .com

In case you’re tempted to skip the calories before you work out, DON'T. Not eating before a workout can result in low blood sugar which leads to light-headedness and fatigue and stops you from getting the most out of your workout. Whether your goal is to lose fat or to tone your body, a pre-workout meal or snack {especially when working out first thing in the morning} ensures you have enough energy for your workout and aids in muscle recovery which is how you get the best results 💪🏼.

Lean Meals added a button to help you learn more about them.

Skipping breakfast is not the best approach to weight-loss. You DON'T gain weight by eating breakfast but you DO gain weight when you skip breakfast, get too hungry later on and end up overindulging to curb your hunger! IF you’re going to skip a meal, skip dinner not breakfast !

Avocado😋, a good source of unsaturated fats aka ‘good fats’. When eaten in moderation or when used to replace saturated and trans fats in our diets, unsaturated fats can help lower our ‘bad cholesterol’. 1/4 of a small sized avocado has approx 160 calories {Fats 15 gms| Proteins 2 gms | Carbs 9 gms}. It shouldn't be about eating NO fat but about eating the good kinds of fat.

Fish is not just a good source of protein but is also one of the best sources of omega 3 unsaturated fats that keep your heart healthy and are essential fats. It's recommended to have at least 200 gms of fish per week. Essential fats are required for normal body functions but can’t be manufactured by our bodies so we need to get them from our food. Head over to our website for the full article on FATS. Link in BiO.

Did you know that it’s recommended that we get 20%-35% of our total daily calories from fats even if your goal is to lose weight? It’s not about eating NO fat but about eating the right kinds of fat! Want to know more? Check out the full article on FATS on our website. Link in BiO

Fats and carbs are often demonized and blamed for our bulging waistlines. Truth is no one food group makes us fat, the culprit is always EXCESS CALORIES and this can come from fats, carbs, proteins or alcohol. Losing weight or staying lean isn’t about eliminating an entire food group from your meals but about exercising moderation. Check out our website for posts on Good fats & Good carbs. Link in BiO.

Managing your weight is about balancing the calories you eat vs. the calories you burn daily. Losing weight is simply about creating a calorie deficit; ‘burn more calories than you consume’. This shouldn’t mean starving yourself and it’s important to make sure that even as you eat at a ‘deficit’ you are eating enough to keep your metabolism revved up and stay healthy as well. For a moderate & healthy pace of weight loss aim for about 0.5 kgs per week by reducing your daily calorie intake by 500 calories. For an estimate of your daily calories, head over to our website and check out our dope calorie calculator 💪🏼and for the full article on how many calories you need to lose weight. Link in BiO.

All diets work, but not all of them are sustainable! believes in a balanced approach to eating for the body you want. Balance allows for consistency which is how you win back your waistline 😉. Like, follow, tag a friend and start learning how to eat for the body you want.