WHAT I EAT IN A DAY | 100G protein | Healthy & balanced recipes

WHAT I EAT IN A DAY😋 I’m currently trying to eat 100g protein per day. I’m sharing healthy & balanced recipes in this video that can help you reach your protein goals💪🏻 Getting enough protein is important for muscle and hormone health. It’s recommended to eat between 0.8 - 2 grams of protein per kilogram of body weight, depending on how active your lifestyle is☺️
High-protein meals also help to keep blood sugar levels more stable and keep you full for longer😍

Chocolate Protein Pancakes
Ingredients:
1 mashed banana
2 eggs
1 scoop vegan chocolate protein powder (30 g)
1 tablespoon unsweetened cacao powder

1. Mix the mashed banana and the eggs together
2. Add the protein powder and cacao powder and stir until combined
3. Cook on a non-stick skillet for a couple of minutes on each side

Greek-style pasta salad
This makes 4 servings:
12 oz. / 350 g lentil or chickpea pasta
2 bell peppers
1 cucumber
9 oz. / 250 g grape/cherry tomatoes
3 oz. / 80 g arugula
4.5 oz / 125 g feta, crumbled

Dressing
4 tablespoons olive oil
1/2 lemon
1 - 2 teaspoons dijon mustard
1 tablespoon oregano
Pinch of salt

1. Cook the pasta according to its packaging
2. Wash and chop the veggies
3. Mix the ingredients for the dressing together
4. Mix all the ingredients together in a bowl

Berry-yogurt smoothie:
1/2 cup frozen blueberries/bilberries (120 ml / 85g)
1/2 cup frozen lingonberries or other berries you like (120 ml / 85g)
3/4 cup low fat (lactose-free) Greek yogurt (180 ml) (The one I use contains 13g protein per 100 g)

1. Put all the ingredients into a blender and mix until smooth

Nourish Bowl
This makes 4 servings:
For the roasted chickpeas you need:
2 cans of chickpeas (about 15 oz. / 450 g)
2 - 3 tablespoons olive oil
1 teaspoon salt (or more, to taste)
pinch of pepper
1 1/2 tablespoons paprika spice
pinch of chili powder

1. Wash the chickpeas. Blot them with a paper towel to dry them.
2. Mix all the ingredients together.
3. Spread the chickpeas on a baking pan lined with parchment paper.
4. Bake at 220 Celsius degrees / 430 in Fahrenheit for about 20- 30 minutes or until crispy.

Quinoa:
1 1/2 cups uncooked quinoa (360 ml)
3 cups water (720 ml)

1. The quinoa needs to be rinsed first. Then boil the water and add the quinoa to the pot when the water is boiling. Stir, lower heat, and cook covered for about 15 minutes (or until all water is absorbed)

Halloumi:
7 oz. / 200 g halloumi, sliced

1. Cook on a pan on medium to high heat with a little bit of olive oil for a few minutes on each side until golden brown

other ingredients you need:
lettuce or mixed greens
Grape/cherry tomatoes
dressing: I used the same dressing as I did for the pasta salad, just left out the oregano

Low-FODMAP swap:
If you are on the elimination phase of the low-FODMAP diet or chickpeas are your trigger, use only 40 g of chickpeas and you could, for example, add some chicken

Apple Pops
This makes 2 servings:
1 apple, core removed & sliced
4 pieces of 80% dark chocolate
1/2 teaspoon coconut oil
2 tablespoons unsweetened peanut butter
Handful of pecans, crushed

1. Melt the chocolate in the microwave with the coconut oil
2. Push popsicle stick into the apple slices
3. Dip the apple slices in the chocolate
4. Top with peanut butter and the crushed pecans
5. Let set in the fridge

What kind of recipes do you want to see next? Let me know your ideas in the comments!😍

#highprotein #healthyrecipes #glutenfree

[noelcrenshaw]

I am so glad I found this channel. I love that you don’t have any obnoxious music playing you’re soft-spoken, and it is simple and easy to follow your recipes. Thank you.

[Bee]

You’re an answer to my prayer. Beginning a healthy lifestyle but with easy and also delicious meals . I hope you continue.

[MostPowerfulPMofIndia]

I grew up in tremendous poverty filth violence abuse insult
Lived like a beggar literally everyday even now
Seeing now makes me feel just to have a great kitchen and cook clean be a mother work and do a lot of things ever

[ImaginaryLight]

All of your recipes that I've seen so far look amazing. I've tried the baked oats and baked pasta meal prep from one of your recent shorts and loved it ❤️ I think your meal prep recipes are the only ones I've encountered so far that are really quick and easy and don't require an afternoon spent in the kitchen or dozens of pots and pans so thank you for that ☺️

[noladowntown]

So happy to have found your channel. Life saver.

[arco.irisxo]

Can you do a short on how to cook the perfect chicken breast! 🥹❤️ thank you!!!

[AmandaAcostaPena]

I love this!! Please keep up with this☺️

[dianeroz]

Do you have breakdown of the nutrition of each recipe??

[iamsojulia]

Amazing! Can't wait to try them ❤

[nekae.]

Hi, I love your Channel. What is the make of your blender?

[aniarshakyan]

I love your videos soooo much❤️❤️❤️❤️❤️

[sahar-habibzadeh]

Love your channel 😍🔥👌🏻💪🏻subscribed right now ✌🏻💜

[paularodillo]

What's the brand of your protein powder? Thanks.

[alexandrantoris]

Instead of protein powder what can we add?

[breezystl]

Love your recipes for when I need extra protein. Do you think you could do a meal prep along the lines of what the American Heart Association recommends? Would love some recipe ideas other than just protein focused. Asking for my health and tastebuds. 💜😂

[Sellmma]

Can you make recipes that are high in protein without using protein powder? It costs a fortune where I live

[lacressaschimmerhorn]

Omg!! I love how you cook! It’s beautiful! I wish I could see more of this and less of all the add ranch powder people!

[wyn_]

If we don’t wanna use protein powder and put flour instead, won’t that reduce the amount of protein intake? My aim is to increase my protein intake with food and not protein powder….

[prosti.typrav]

Случайно наткнулся на твой канал и не могу отделаться от чувства, что ты русская, несмотря на отсутствие акцента))
Это паранойя или да? 🙂

[DawgMama]

I'd like to see recipes that do not include protein powder, but just food.