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karen velderrain 🍒
@karen.velderrain-
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karen.velderrain's pricing:
Nano: $50–$300
Micro: $300–$1,250
Mid: $1,250–$3,500
Macro: $3,500–$12,000
Celebrity: $12,000+
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#fyp #foryou #dlaciebie #viral #dcb #fy #tend #foryoupage #obsessed #makeup #makeuptutorial #sheingals #shein #sheinEu #leo
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full recipe and intructions are posted below and on my IG! 👇 roasted chick pea gyro wrap with homemade taziki sauce 🥙🥒🍅 Ingredients: Makes 5 servings Wrap: - 5 pita breads (I used the brand Kronos) - 1 small head of romaine lettuce, roughly chopped - 3 roma tomatoes, thinly sliced - ½ red onion, thinly sliced Chickpeas: - 2x15 oz cans chickpeas, drained and rinsed - 1 tsp olive oil - 1 tsp garlic powder - 1 tsp paprika - 1 tsp dried parsley - 1 tsp onion powder - Salt and pepper to taste Homemade Tzatziki: makes 6-8 2 tbsp servings - ½ cup finely grated cucumber (roughly ½ english cucumber), drained through cheesecloth - 1 cup fat-free Greek yogurt - 1 tbsp lemon juice - 1 tsp olive oil - 1 tsp minced garlic - 1 tbsp dill (fresh or dried works) - Salt to taste Instructions: 1. In a mixing bowl, combine the drained chickpeas, olive oil, garlic powder, paprika, parsley, onion powder, salt, and pepper. Toss until evenly coated. 2. Cook seasoned chickpeas in a non-stick skillet over medium heat until they are golden brown and soft. You may need to add ¼-⅓ cup of water as needed to help the cooking process. 3. Using a box grater, grate roughly ½ English cucumber. Squeeze/drain excess moisture using cheesecloth. This should yield about ½ cup of grated/drained cucumber. 4. Combine cucumber, yogurt, lemon juice, olive oil, minced garlic, and dill in a bowl. Mix until well combined and adjust to taste with salt and more lemon juice as needed. 5. Divide the tzatziki into sauce containers, roughly 2 tbsp per serving. 6. Evenly divide chopped romaine, tomatoes, and onions into 5 containers. 7. In separate containers, evenly divide cooked chickpeas into 5 portions. 8. Store in the fridge until ready to eat. 9. Once ready to eat, heat up pita bread in the microwave for 30 seconds. You can also heat up the chickpeas or they can be eaten cold. 10. Spread a thin layer of tzatziki over the pita bread, add the chickpeas, and top with chopped romaine, tomato, and onion. 11. If you have extra veggies, use tzatziki as a dressing and combine to make a side salad. 12. Enjoy! Macros: 406 kcal, 17 g/pro, 69 g/carbs, 9g/fat, 12 g/fiber #mealprepping #gyro #gyrowrap #taziki #vegeterian #easyme#mealpreppingch #s#schoolunchd#schoollunchideao#workluncha#worklunchideasn#schoollunchinspop#worklunchisnpol#cookingc#mealprept#recipeo#healthyh#togomealsm#cheapmealse#mealsonabudgeti#groceryshopping##groceryhaull#healthyg#healthyeatinge#mealinspos#mealprepideasr#proteinmealprep #collegemealsa#easyluncha#easylunchideasi#healthylunchidease#healthylunchese#healthyrecipesa#coldlunchideasa#coldlunchideas
00:23full recipe down below ⬇️⬇️ Turkey and Cheese Wraps🌯🥒🧀 Ingredients (per wrap): - 1 tortilla - 1 tbsp whipped cream cheese - Everything but the Bagel seasoning - 1 slice reduced-fat Colby jack cheese - Handful of spinach (or lettuce of your choice) - 3 slices sandwich turkey meat (or meat of your choice) Side: - Mini cucumbers (about 1 cup) - Two Good yogurt smoothie Instructions: 1. Spread whipped cream cheese onto tortilla. 2. Sprinkle with Everything but the Bagel seasoning. 3. Layer ingredients: cheese, spinach, turkey, spinach. 4. Wrap tightly and secure with toothpicks. 5. Pack in an airtight container with a layer of paper towel at the bottom to absorb excess moisture. 6. Store in the fridge until ready to eat. 7. Pair with mini cucumber slices and a Two Good yogurt smoothie. 8. Enjoy! MACROS Wrap only: 198 kcal, 22g protein, 8g carbohydrates, 9g fat Wrap + cucumber + yogurt smoothie: 279 kcal, 32g protein, 16g carbohydrates, 11g fat #mealprepping #easymeals #schoolunch #schoollunchidea #worklunch #worklunchideas #schoollunchinspo #worklunchisnpo #cooking #mealprep #recipe #healthy #togomeals #cheapmeals #mealsonabudget #groceryshopping #groceryhaul #healthy #healthyeating #mealinspo #mealprepideas #proteinmealprep #collegemeals #easylunch #easylunchideas #healthylunchideas #healthylunches #healthyrecipes #coldlunchideas #coldlunchideas #fyp #foryou
00:18Was this recipe literally made for toddlers? Yes. Did I still enjoy this recipe at the ripe age of 22? Also yes!! 🤠 Recipe by the incredible: @Yummytoddlerfood Baked Oatmeal Cups🫐🍌 Ingredients: makes 12 Dry: - 3 cups rolled oats - 1/2 tsp cinnamon - 2 tbsp chia seeds - 1 tsp baking powder Wet: - 2 ripe bananas - 1/4 cup maple syrup - 1.5 cups milk (fat-free preferred) - 1 tsp vanilla extract Toppings: - Raspberries, blackberries, and chocolate chips (or toppings of your choice) Instructions: 1. Preheat oven to 350°F. 2. In a large bowl, mash the bananas and add wet ingredients. Mix until well combined. 3. Add dry ingredients and mix until well combined. 4. Grease a muffin pan with spray oil. Scoop mixture into pan. 5. Top with the toppings of your choice. 6. Bake for 30-34 minutes or until light golden brown. 7. Store in the fridge or freezer until ready to eat. 8. Pair with your choice of protein (e.g., 2 hard-boiled eggs). 9. Enjoy! MACROS per oatmeal cup (without toppings): 132 kcal, 5g protein, 24g carbohydrates, 2g fat, 3g fiber 2 oatmeal cups + 2 hard-boiled eggs: 407 kcal, 22g protein, 49g carbohydrates, 15g fat, 6g fiber #mealprepping #easymeals #cooking #mealprep #recipe #healthy #togomeals #cheapmeals #mealsonabudget #groceryshopping #groceryhaul #healthy #healthyeating #mealinspo #mealprepideas #proteinmealprep #collegemeals #easybreakfast #easybreakfastidea #healthybreakfastideas #healthybreakfast #healthyrecipes #proteinbreakfast #healthybreakfastinspo
00:23PR unboxing haul! thank you to all these brands that sent me goodies!! 🫶🏻😇 #pr #prunboxing #unboxing #prhaul #haul #unboxingvideo #haultok #foodtok #foodie #kitchengadgets
02:34bet yall cant guess what i made this week for meal prep based off of these ingredients 👀 #groceryshopping #budgetgroceryhaul #cheapgroceries #groceryhaul #cheapmeals #mealsonabudget #budgeting #budgetfriendlyfinds #healthygroceryhaul #healthyfood #foodinspo #creatorinsights #healthyeatingforbeginners
00:19day in my life as a nutrition masters student + dietetic intern: weight loss and bariatric surgery editon 💉🩺🍎🏃🏻♀️ #dayinmylife #wieiad #collegelife #vlog #collegestudent #dieteticintern #dieteticinternship #weightloss #bariatricsurgery #nutrition #diabetes #healthyliving #busycollegestudentvlog
chicken rice and broccoli doesnt have to be boring‼️‼️ this was so easy to make and its packed with nutrients! full recipe below 👇👇 Cilantro Lime Chicken with Veggies and Rice🥦🥕🥘🍚 *Ingredients:* (serves 5) - 3 6oz bags of broccolini (steamable) - 6 small carrots, diced into coins - 2 large chicken breasts, pre-marinated in cilantro lime flavor (i got mine from H‑E‑B) - Steamable rice cups (i used the microwaveable trays from Veetee) - 3 tbsp minced garlic - 2 tbsp butter - Everything but the Bagel seasoning (EBTB) - optional: Grated Parmesan cheese *Instructions:* 1. Place carrot coins in a microwave-safe bowl with water. Microwave for 2-3 minutes until carrots are slightly soft. Drain water when done. 2. Steam broccolini according to package instructions. 3. In a large bowl, toss carrots with 1 tbsp butter, 1 tbsp garlic, and season with EBTB. Repeat with broccolini. 4. Spray a large non-stick pan with cooking oil and heat over medium heat. Once hot, place chicken breast in the pan and cover with a lid. Cook on both sides for 4-6 minutes or until the internal temperature reaches 165°F. 5. Remove chicken from heat and slice into strips. 6. Divide chicken and veggies evenly between 5 containers. 7. Garnish with grated Parmesan cheese. 8. Store in the fridge or freezer until ready to eat. 9. To reheat, air fry at 325°F for 8 minutes or until veggies are crispy brown. Microwave rice according to package instructions. If you’re using the veetee microwave trays, use 1/2 the tray, or about 2/3 of a cup of cooked rice 10. Add rice to veggies, and enjoy! MACROS; kcal 482 kcal, 26 g/pro, 70 g/carbs, 14 g/fat, 9g/fiber #mealprepping #easymeals #cooking #mealprep #recipe #cheapmeals #mealsonabudget #healthy #healthyeating #mealinspo #mealprepideas #proteinmealprep #collegemeals #dinner #dinnerideas #healthydinner #dinnermealprep #easydinnermealprep #collegemealprep #mealprepwithme
00:29YALL this was SO good and so easy to make im obsessed 😁😁 full recipe is below👇👇 Buffalo Chickpea Salad Lettuce Wraps🥬 Ingredients (Makes 5 Servings): - 2x15oz cans unsalted chickpeas, drained and rinsed - 1 cup finely chopped celery - 1/3 cup finely chopped green onion - 1/2 cup plain fat-free Greek yogurt - 1/4 cup creamy buffalo sauce - 1 head butter lettuce, washed and dried thoroughly - Optional: Everything but the Bagel seasoning Instructions: 1. In a large bowl, smash chickpeas until desired consistency is achieved. 2. Add celery, green onion, Greek yogurt, and buffalo sauce. Mix until well combined. 3. Divide the chickpea salad and an entire head of butter lettuce evenly between 5 containers. 4. Garnish with more green onion and Everything but the Bagel seasoning, if desired. 5. Pair with an apple and yogurt smoothie. 6. Enjoy! MACROS: chickpea salad + lettuce only- 190 kcal, 12 g/pro, 33g/carbs, 3 g/fat, 8 g/fiber chickpea salad + lettuce + apple + yogurt- 331 kcal, 22 g/pro, 61 g/carbs, 6g/fat, 11 g/fiber #mealprepping #easymeals #chickpeasalad #lettucewrap #coldlunch #schoolunch #schoollunchidea #worklunch #worklunchideas #schoollunchinspo #worklunchisnpo #cooking #mealprep #recipe #healthy #togomeals #cheapmeals #mealsonabudget #healthyeating #mealinspo #mealprepideas #proteinmealprep #collegemeals #easylunch #easylunchideas #healthylunchideas #healthylunches #healthyrecipes #coldlunchideas #coldlunchideas #fyp #foryou
00:28grocery shop on a budget with me as a nutrition science major 😇 #cheapmeal #healthyeatingforbeginners #cleaneatingforbeginners #healthygroceryhaul #groceryhaul #cheapmealsonabudget #budgetgroceries #mealprepping #easymeals #cooking #mealprep #recipe #healthy #togomeals #cheapmeals #mealsonabudget #groceryshopping #groceryhaul #healthy #healthyeating #mealinspo #mealprepideas #proteinmealprep #collegemeals
#creatorsearchinsights all recipes are already posted on my profile in the captions of my other vidoes 😇🤍 #cleaneatingforbeginners #healthylunchmealprep #healthyquickmeals #howtomealprep #healthymealprepideas #simplemealprep #ingredientprepping #ingredientprep #chickenrecipeideas #weeklymealprep #budgetmeals #budgetmealprep #sundaymealprep #healthymealplanfortheweek
01:00TODO LO QUE TENGO QUE HACER🥺 TE UNO A WASSAP SI ME PASAS ESTE VIDEO POR INSTA: CARXLOSC #fyp
00:23TODO LO QUE TENGO QUE HACER🥺 TE UNO A WASSAP SI ME PASAS ESTE VIDEO POR INSTA: CARXLOSC #fyp
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