WHAT I EAT IN A DAY to Get 100g protein😍💪🏻 In this video I share easy 5-minute healthy meals🤩 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
Berry Protein Smoothie:
3/4 cup frozen berries (180 ml / 130g), I used wild blueberries & strawberries
3/4 cup (lactose-free) low fat Greek yogurt (180 ml / 210g)
1 heaped tablespoon ground flaxseeds
1. Add all the ingredients into a blender and mix until smooth
LUNCH
Scrambled Eggs with Cottage Cheese:
3 eggs
1/2 cup (lactose-free) cottage cheese (120 ml / 100g)
1 bell pepper
Big handful of spinach
salt & pepper
2 – 3 slices of bread (I used 100% oat bread)
1. Cook the spinach and tomatoes with a little bit of olive oil
2. Add the eggs, salt and cottage cheese and mix until the eggs are cooked
3. Serve with bread
SNACK
Single Serve Protein Ball:
1 tablespoon unsweetened peanut butter
1 teaspoon maple syrup
3 tablespoons (vegan) chocolate protein powder
1 teaspoon unsweetened cacao powder
4 tablespoons almond milk or milk of choice
1 hazelnut (for filling)
2 tablespoons crushed hazelnuts (for topping)
1. Mix all the ingredients together
2. Roll into a ball, insert a hazelnut to the center
3. Roll the ball in crushed hazelnuts
4. Enjoy
DINNER
Cold Smoked Salmon Wrap:
1 – 2 (gluten-free) tortillas
1 oz. / 30 g (lactose-free) low fat cream cheese, I used chives flavored
lettuce
3.5 oz. / 100g cold smoked salmon
1. Build the wrap and enjoy!
DESSERT
1 minute Brownie Cookie:
1/2 – 1 tablespoon maple syrup
1 tablespoon olive oil or coconut oil
2 tablespoons all purpose gluten-free flour mix (or wheat flour if you aren’t coeliac/intolerant to gluten/ don’t have IBS)
1 tablespoon unsweetened cacao powder
1/4 teaspoon baking powder
1 tablespoon almond milk (or milk of choice)
1 tablespoon dark chocolate chips/chunks
1. Mix all the ingredients together (except the chocolate chunks)
2. Spread the dough on a plate lined with parchment paper
3. Add the chocolate chunks on top
4. Cook in the microwave for 40 – 60 seconds (800W). All microwave are different, so the cooking time might differ. I recommend checking the cookie after 40 seconds and then cooking longer if needed!
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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