What I eat in a day to get 100G+ protein. In this video I share healthy & easy recipes😋 These recipes contain no protein powder. All the recipes are gluten-free, lactose-free and so delicious😍
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodieselma.com/downlo...
Just a reminder that we are all different and need different amounts of food💚 It’s recommended to eat between 0.8 - 2 grams of protein per kilogram of body weight, depending how active your lifestyle is☺️ I’m currently trying to build muscle, so aiming for 80-100g of protein💪🏻
BREAKFAST:
Blueberry Pancakes
Ingredients for one serving:
1/2 cup (lactose-free) low fat Greek yogurt (120 ml / 125g)
2 eggs
1-2 teaspoons maple syrup
1 teaspoon vanilla extract
1/2 cup all purpose (gluten-free) flour mix (120 ml)
1 teaspoon baking powder
1/2 teaspoon ground cardamom
1/2 cup fresh/frozen (wild) blueberries (120 ml / 85g)
1. Mix the wet ingredients together
2. Add the dry ingredients and stir to combine
3. Fold in the blueberries
4. Cook the pancakes for a few minutes on each side
5. Serve with a little bit of maple syrup, for example
LUNCH:
Kale Caesar Salad
Ingredients:
kale
lettuce
cherry tomatoes
parmesan crisps
caesar dressing
chicken breast (I marinated it in a mixture of olive oil, lemon juice, dijon mustard, chili flakes, salt & pepper)
SNACK:
Strawberry Smoothie
Infredients for one serving:
1 cup frozen strawberries (240ml / 160g)
1/2 cup (lactose-free) low fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 tablespoon unsweetened peanut butter
1. Add all the ingredients into a blender and mix until smooth
DINNER:
Zucchini Fritters Bowl
This makes about 2 servings
For the zucchini fritters:
1 zucchini, grated and extra water removed
2 eggs
pinch of salt
pinch of pepper
1/3 cup oat flour (80 ml)
chopped green onions, to taste
1 teaspoon baking powder
2.8 oz. / 80g feta crumbled
2 teaspoons oregano
olive oil for cooking
For serving:
1 cup cooked quinoa (2,5 dl)
1 bell pepper
1/2 cucumber
1 cup cherry tomatoes (2,5 dl)
greens mix, to taste
sour cream sauce (sour cream, lemon juice, oregano, chili flakes, salt & pepper)
1. Mix all the ingredients together for the zucchini fritters
2. Cook with olive oil on both sides until golden brown
3. Serve with quinoa, vegetables and a sour cream sauce, for example
DESSERT:
High-protein Chocolate Cheesecake Soft Serve
This recipe makes about 3 servings:
1 1/2 cups (lactose-free) cottage cheese (360 ml / 300g)
2 tablespoons unsweetened cacao powder
2 tablespoons maple syrup or more to taste
3 tablespoons milk of choice (you can add a bit more if your blender can’t mix it)
1. Put all the ingredients into a blender and mix until creamy
2. Pour into a container. Fold in the chocolate chips
3. Freeze for about 3-4 hours (no longer than that!) and enjoy!
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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#whatieatinaday #highprotein #healthyrecipes
10 май 2024
