@nicolinanunes on Instagram: "how to balance ALL your plates 🤍 order the ARISE COOKBOOK for more healthy & high protein recipes (available on my profile) DEFICIT weight and fat loss & SURPLUS weight and muscle gain 🥑 - protein must be high in both, essential for muscle growth and repair. Aim to include high-quality protein sources like lean meats, fish, eggs, tofu, and dairy products - opt for complex carbohydrates such as whole grains, potatoes, fruits, and vegetables..."