My Personal Safe Foods [:

95 calorie cinnamon rolls!!

i am OBSESSED

i cannot believe that i just made these. HEAVEN!!!!

95 cal cinnamon roll + 10 cal cream cheese frosting = 105 cal cinnamon roll with frosting

O.M.G.

ingredients:

yields 10 rolls (serving is 1)

cinnamon rolls

1 1/4 cup flour

1 cup of nonfat greek yogurt (i used 2 single serving cups of light & fit coconut vanilla flavored yogurt)

2 Tbs. coconut oil

3 Tbs. stevia (make sure it is volume equivalent to sugar)

1 1/2 Tbs. cinnamon

cream cheese frosting (makes way more than you need for the cinnamon rolls, so you can frost a cake with the leftovers):

serving size is 1 Tbs.

1 box of sugar free & fat free cheesecake jello pudding mix

1 1/4 cup unsweetened cashew milk

1 smaller tub of light cool whip

directions:

mix pudding according to directions with cashew milk & place in fridge to cool until cinnamon rolls are done

preheat oven to 350°F

combine flour & yogurt until a dough is formed

knead dough on a floured surface for about 2 minutes

roll out dough into a rectangle

melt coconut oil in microwave for about 20 seconds

brush oil on rolled out dough

mix stevia & cinnamon and sprinkle over coconut oil on dough

roll up dough to make a long log

cut into 10 equal pieces

place cinnamon rolls onto a baking sheet lined with parchment paper

bake for 20-22 minutes

remove pudding from fridge & mix in cool whip

macros:

for 1 roll

14 g carbs

2.9 g fat

2.5 g protein

95 calories

stay safe & listen to your body. if you're "new" here, run.

- elizabeth

Easy Low Cal Breakfast

Pancakes- only 33 cals

1 egg white, the yolk is unnesscary

1/8th cup of milk

1/8th cup of flour

And then cook like normal. I got this from @wannabskini

the vs model method.

VS angels have two different ‘modes’:

1. pre-catwalk prep — this is where you see the more extreme workout routines and stupid diet protocols (think: adriana lima only drinking liquids for a week leading up to the show or bella hadid doing 2 hours of boxing everyday.) not sustainable long term and leads to yo-yoing.

2. maintenance mode — this is their more relaxed approach that they do to stay in shape year round, but not absolutely ultra lean like they are during the show. the standard healthy diet and workout approach for models.

for this post i will be focusing on the first.

typical stats:

height: 5’8” - 6’0”

average waist size: 23.6in

average hip size: 34.4in

average weight: varies a lot, as measurements are the most important in the fashion industry. not scale weight.

the 5 tactics for VS angels:

1. resistance training is an absolute must — if the angel wants to reduce muscle, then they will avoid this and stick to more low weight/cardio based routines. however, for most models leading up to the show weight lifting is a requirement. lifting weights improves body composition by reducing fat and increasing muscle mass. this is how they look “toned” and not soft. they perform at least 2 sessions per week, however they will do up to 5 depending on their goals.

2. workout classes — boxing, pilates, ballet beautiful, spinning, etc. they attend at least 1 class of their preference each week. each class would be at least 20mins.

3. cardio — can be either a workout alone or thrown in at the end of weight training. both HIIT and LISS are used. HIIT cannot be performed more than 3x a week or else it interferes with recovery.

4. daily steps to increase NEAT — NEAT, aka non-exercise activity thermogenesis, is what energy your body burns that isn’t intentional exercise. most VS models live in NYC and walk everywhere. the average new yorker walks around 2-5miles a day. it’s estimated they get in 8k-10k steps each day.

5. high protein, whole food diet — again, about 2 weeks before the show they get insanely strict on their food. frankly, this isn’t something anyone should be doing. for most of their prep, however, they eat less extreme with a focus on high protein sources paired with healthy fats and complex carbs. daily protein should be .8g-1g per lb of body weight for muscle growth. carb and fat ratios are adjusted to what works best for the model individually. 

that’s it! there’s no real secret other than time, consistency, and genetics.

DISCLAIMER: many vs angels have come forward to state that their look was usually the result of weight controlling drugs, starvation diets, and overtraining. there are also heavy filters and editing on the show. plus the models have surgeries, injections, body makeup, etc. the list goes on! all of that is to say, don’t look to them for realistic expectations of what your body should look like year round. they don’t even look like that, and many get their healthy weight back once the show ends. the advice above can be used for healthy maintenance year round, but there should always be flexibility in your fitness routine to live your life.

99 cal. pancakes!

I have officially perfected my pancake recipe.

They do not even taste like ED and it's 99 calories for 6 small pancakes! ( see picture)

Ingredients:

1 +1/2 tablespoon flour 42 cal

1 egg white 15 cal

2 table spoons low cal milk ( I used soy milk) 12 cal

Applesause or 30 g of banana :30 cal. (Idk how much applesause you are supposed to use since the one I used is homemade and was only 1 apple, so I used half of that =30 cal)

Cinnamon 0 cal

A sprinkle of baking powder 0 cal

Sweetener 0 cal

Steps

Beat the egg whites in a separate bowl until stiff peaks form.

Mix the other ingredients in a separate bowl, starting with the dry ones ->wet.

Mix in the egg whites into the bowl with wet and dry ingredients.

Fry on medium to high heat, use a spoon to portion and flaten out the pancakes.

Please note that u can cut the calories by choosing a milk alternative with fewer calories. The one I used had 40/100 ml.

Enjoy!

Hot and Sour Shirataki Noodles with Tofu - 209 kcal/18.2g protein

Servings: 2 - 209kcal/18.2g protein per serving

14-16 ounces shirataki noodles, packed in water (two 7 or 8 ounce packages)

2 cups water

1 tbsp. soy sauce (check for gluten-free)

1/8 tsp. sesame oil

—

8 ounces lite firm tofu, cut into cubes

1 tbsp. soy sauce

1/4 tsp. sesame oil

—

1 1/2 tsp sesame oil

1/4 tsp. red pepper flakes

1 tsp. chopped garlic

4 finely chopped green onions

8 ounces mushrooms, sliced

2 tbsp. lime juice

1 tsp. hot Chinese chili sauce (to taste)

3 tbsp. soy sauce

1 tsp. sugar

shredded Napa Cabbage

chopped toasted peanuts

1. Drain and rinse the shirataki noodles and place them in a saucepan with the water, soy sauce, and sesame oil. Bring to a boil and cook for 2 minutes. Remove from the heat and set aside.

2. Toss the tofu cubes with the 1 tbsp. soy sauce and 1/4 tsp. sesame oil and set aside while you heat an oiled non-stick skillet or wok. When the skillet is hot, lift the tofu from the marinade and pan-fry it until it is lightly brown on all sides. Remove it from the skillet and place it back in the bowl with the marinade. Stir gently, and set aside.

3. Add the remaining 1 1/2 tsp. sesame oil to the pan. Over medium-high heat, stir fry the red pepper, garlic, green onions, and mushrooms until the mushrooms start to exude their juices. Add the lime juice, 3 tbsp. soy sauce, and sugar, and stir well. Continue stir-frying until the mixture boils.

4. Drain the noodles and add them to the pan, along with the tofu and its marinade. Toss well to mix. Serve on a bed of shredded cabbage and sprinkle with chopped peanuts.

followed a recipe i found on here for low-cal pumpkin muffins but when i screenshotted it, their username was cropped out so i can’t credit them /; the picture on the right was my finished product!

i didn’t add any walnuts, and instead of adding 40g of chocolate to the batter i topped each muffin with ½ tbsp. dark chocolate chips (35 cals). the batter made 17 muffins, making each muffin 90 cals, and 125 cals with chocolate chips on top. took a while to make but i just had one for breakfast and it was pretty good!

Low cal starbucks drinks!

Also, a almond milk latte! No sugar too. It has to be low because it’s just steamed almond milk on black coffee and it’s so good

the brandy ♥ melville program

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this is a one week program i made based on various brandy melville girls on youtube. i've been watching their vlogs and eating videos to curate this program based on what a brandy melville model lifestyle is like. before you start, set a calorie limit for yourself for this program - i recommend taking your TDEE and subtracting 500 from it, which will give you a nice, clean, sustainable weight loss of 2.2lbs a week by default (obviously higher with exercise). for the recommended meals, you can take some food out or add some in to suit your calorie limit.

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day 1

brandy girls have a refined, straight posture. you'll never catch them slouching or with lazy, drooping shoulders. to improve your posture, stand straight against the wall. pretend the wall is pushing all your limbs towards it and you have no choice but to stand completely straight with your chin up. remain in this position for a few minutes, then, not breaking the posture, walk around so you get used to the feeling.

exercise

take a 1 hour walk with perfect posture. if you get tired, walk slower, but no matter what do NOT slouch. having a good posture can make you look inches taller than you are! not to mention how classy and polished you'll look. finish off with a steady 20 minute jog. if you're unable to jog for whatever reason, do another 1 hour walk.

recommended meals

today is a high carb day so you start off with a lot of energy. have some oatmeal for breakfast, with whatever add-ins fit within your caloric intake. for lunch have some avocado toast (sprouted/whole wheat bread if possible) with any seasonings you'd like. for dinner the choice is yours!

day 2

today is a self-care day so that you can focus on perfecting your skincare routine. do a DIY mask based on your skin type. don't forget sunscreen if you want youthful, age-defying skin. speaking of skin, you know what's bad for it? dairy! it's no wonder why lots of brandy girls avoid dairy or go vegan altogether. milk can increase your blood sugar level which stimulates hormones like testosterone that directly cause more oil. opt for plant based milks (which are also really low cal), or just simply avoid dairy. that means no yogurts, cheeses, or milk.

exercise

since today is a self-care day, do one hour of relaxing yoga and one hour of pilates. (link: https://tinyurl.com/1houryogaaa for yoga, repeat 3 times for pilates i recommend "blogilates" on youtube)

recommended meals

today is kind of a freebie, just don't go over your calorie limit, and no dairy. also, processed carbs can be just as bad as dairy for your skin, so no white bread, white rice, pasta, or sugary cereals, either.

day 3

brandy melville is famous for its chill, laidback californian vibe. you wouldn't be wearing stuffy sweatpants or jeans in the sweltering california heat, would you? brandy girls usually opt for a cute pair of shorts or a high-waisted skirt, so you need to get those legs in shape!

exercise

do a booty/leg workout on youtube. i recommend chloe ting's workouts, they seriously burn so many calories and will get you that brandy body. repeat three times, feel free to take a break in between. (link: https://tinyurl.com/chloeslegworkout)

recommended meals

since you're trying to tone your legs, make sure to consume lots of protein today. for breakfast have some scrambled eggs or tofu scramble. for lunch a simple protein shake of your choice will suffice, use plant based milk/protein powder if you have some available. if not, i highly recommend buying some. for dinner, make a tofu stir fry (link: https://tinyurl.com/tofustirfryxx). if you're using the recipe i attached, modify the ingredients as needed to fit your calories.

day 4

brandy girls are well-known for their advocacy for "juice cleanses." juice cleanses give your metabolism, digestive system, and energy levels a much needed detox. for the sake of this program one day will suffice, but i highly recommend you doing a full three day cleanse once you're done with this program.

exercise

since your legs might be sore, focus on toning those arms today. do 200 push-ups (knee pushups if you're unable to do a regular one) and 30 planks (45s each) scattered throughout the day.

recommended meals

juice cleanse. i personally love these recipes (https://tinyurl.com/...ecleanserecipes) but feel free to use any you'd like. you can also buy premade detox juices if you can afford them.

day 5

water clears your skin and gives you that hydrated, glowing complexion that's trademark of brandy girls. ever notice they don't seem to wear a lot of makeup? today, buy a cute water bottle that you can sip from throughout the day. feel free to add lemon or mint for extra flavor. experiment with other veggies/herbs. try to not drink any alcohol, it's pretty much a waste of calories.

exercise

do chloe ting's "do this everyday to lose weight" (link=https://tinyurl.com/chloetingshred) workout and have a brief water break every set. make sure to drink at least 3 liters of water today, and 2 liters everyday for the rest of the program. repeat at LEAST four times throughout the day. take breaks as needed, but get it done! you can do this!

recommended meals

since we're trying to up our water intake, continuously snack on veggies and fruits with a high water content. for veggies: zucchini (hint: zoodles), cauliflower (cauliflower rice), celery, cucumber, iceberg lettuce, tomato, broccoli, and spinach. for fruits: blueberries, plums, apricots, oranges, pineapples, melons, cantaloupes, and raspberries.

day 6

one of the staples of a brandy girl's wardrobe is crop tops. showing off your lean, toned stomach will be sure to garner the envy of everyone around you. before you start trying to get those chiseled abs, you have to lose fat around your entire body. luckily, working out makes this a simple feat.

exercise

again, do chloe ting's "do this everyday to lose weight" workout (linked earlier). supplement with her HIIT workout (link=https://tinyurl.com/10minhiit). repeat each four times. your body will thank you!

recommended meals

protein day! for breakfast have some proats (blend together vegan protein powder and oats) with any toppings that fit your calories. for lunch, make some lentil stew (recipe that i love: https://tinyurl.com/lentilstewmm). if you're still hungry, for dinner have some cauliflower fried rice (https://tinyurl.com/y65syo2n - vegans can substitute or take out the egg).

day 7

all that hard work led to your first photoshoot! photoshoot days are quite busy. for breakfast you only had time for a cup of green tea before you had to rush to the shoot. you only get one lunch break, and by the time you're home you're so exhausted you forget to eat before you fall asleep.

exercise

during a photoshoot, models are on their feet the entire day. aim for 15k+ steps today and spend as much time as you can standing rather than lounging in bed. don't forget that posture!

recommended meals

today is OMAD (one meal a day). your meal should be packed with nutrients and protein, so i recommend a salad/lots of veggies with a protein such as tofu, tempeh, or some salmon.

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if you stick to your calorie limit along with this program, you should see results in your body within a week. these results will continue to add up as you repeat the program. good luck, you got this !

my pro ana

i'm planning on starting this progam, i'm trying be and look like a brandy girl they're so perfect i'm 5'4 i weight 61kg which mainly comes from my thighs i hate them so much i've been doing a lot of leg workouts trying to get the perfect thigh gap + perfect body ratio but my scolioses isn't helping this is heart breaking AHHHHH anyways feel free to use this brandy girl program !! - skinnygossipsblogs

low cal brownies :D

43 cals per brownie

Ingredients:

- 2 large egg whites (34)

- 3 1/2 tablespoons of sugar (168)

- 3 tablespoons cocoa powder (36)

- 1 teaspoon vanilla (12)

- 2 teaspoon baking powder (4)

method:

- Preheat oven to 200 degrees

- mix all ingredients together

- pour into pan

- place in oven for 10 mins

- cut into 6 peices once done

Ustedes pueden chicxs , no se rindan <333

Thinspo0o0000