Hi friends, Today, I’m excited to share with you full day of eating. All meals are easy, healthy and high in protein to lose some fat while maintaining muscle.🌱💪🍽️ Please comment below if you found this video helpful or if you’d like to see more full day of eating from me.
All Recipe details are listed below.
0:00 Intro
2:41 Breakfast – Chocolate oats
4:41 Lunch – Big Sushi Bowl
7:14 Dessert – Pine-apple Tofu ice-cream
8:13 Dinner – Stuffed peppers
11:52 Meals Macro Breakdown
Thank you for watching!
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Breakfast chocolate oats
Per: 1 cup of fresh strawberries, 90g blueberries, 13g Powdered peanut butter, 1 tbsp ground flax
Calories: 631, Protein: 42g, Carbs: 85g, Fat: 14g
Ingredients:
50g GF thick rolled oats
1/2 cup unsweetened soy milk
1/2 cup water (adjust per preference)
1 tsp cacao powder
1 tsp vanilla extract
2 scoops of Sprout living Vanilla protein powder (Save 20% off using my code)
Add everything to a pot and cook on a low/medium heat for 10-15 minutes. Once cooked, mix in protein powder, drizzle pb2 on top. Add toppings and ground flax seeds.
Lunch bowl contains:
Calories: 529, Protein: 49g, Carbs: 51g, Fat: 18g
200g extra firm tofu
1 cup fresh arugula
2 cups mixed lettuce greens
half English cucumber
1/2 cup shredded carrots
Pickled ginger
1/2 tsp toasted sesame seeds (optional)
Low calorie peanut sauce: I used 20g powdered peanut butter for 1 serving dressing.
Get Sushi Jar recipe here including the low calorie peanut sauce:
Dessert:
Low calorie, Pineapple ice-cream, nutrition info per 100g serving:
Calories: 69, Protein: 5g, Carbs: 9g, Fat: 2g
120g frozen pineapple
1 tbsp vegan keto vanilla pudding
1 pack of soft silken tofu
2 tsp maple syrup (adjust per taste)
Blend everything till smooth. You can either serve it as a pudding by leaving the mixture in the fridge to cool for about 2 hours. Add fresh pineapple on top and enjoy as a delicious pudding. OR freeze the mixture for about 2 hours by pouring the mixture in small serving size containers and serve. Or spin it the next morning on your ninja creami as an ice-cream.
Dinner stuffed bell peppers
Nutrition: per 350g crunch mixture, 1 large bell pepper, 2 tbsp of yogurt sauce
Contains approximately:
Calories: 421, Protein: 28g, Carbs: 56g, Fat:13g
Crunch wrap mixture written Recipe here:
Crunch wrap original Video here: https://youtu.be/nwtA59jxSkA?si=y8t-lHLfiIyTl3YI
Yogurt sauce:
175g unsweetened plain yogurt of your choice
cilantro per your choice
La Costena Chipotle Peppers in Adobo Sauce per your choice
1 tsp maple syrup
lemon juice & salt. Blend everything and serve on top of stuffed peppers.
Here are more recipe videos on what I eat in a day (Easy High protein meals):
#easyveganmeals #wholefoodplantbased #vegan #highcarblowfat #plantbasedmeals #easyvegandinner #highproteinvegan #fitover40 #weightlosstips #veganfitness #highproteinvegan
Do the do the what’s up guys welcome back to another full day of eating in today’s video I’m going to show you simple plant-based meals that I have been eating during my fat loss phase if you’re new to my channel welcome I am Nisha I’m a fitness
Trainer and health and fitness is my passion I created this channel to help you get fit in your 40s and Beyond on this channel I love to share healthy plan-based meal ideas that are easy to implement in our busy lives I share my home workouts fitness tips and lifestyle
Inspirations on this channel so if that is something you are into then please stick around and subscribe to my channel make sure you also hit that Bell notification so that every time I upload a video like this one you will be notified as some of you know right now I
Am currently trying to lean out just just a bit I haven’t done a proper fat loss phase in a long time so I’m just trying to lean out a little bit right before summer and um that’s the reason why I am doing this calorie deficit so
During my calorie deficit I like to keep my meals super simple low in fat and somewhat low in calories because as I mentioned before calories are the king when you are trying to lose weight so your overall calories has to be below your maintenance level to create that
Calorie deficit in order for you to continue to reach your fat loss goals so all my meals are high in protein to keep me full and satisfied during this fat loss phase so I hope you will benefit from watching today’s video and it will give you some meal Inspirations as to
What you can eat if you are on your fat loss face full breakdown of all the calories and macro breakdown will be shared at the end of this video so make sure you stick around till the end so without any further Ado let’s get into today’s video for breakfast I decided to make
Thick rolled oats but with some chocolate flavor as I was craving chocolate and usually I don’t eat rolled oats in my fat loss face as they don’t keep me full for longer but I made it quite filling by adding tons of fresh strawberries and blueberries to these
Oats um which made it uh still quite filling but low in overall calories and I love to add powdered peanut butter always on top that gives you additional six g of protein and then I add two scoops of vanilla protein powder this is my absolute favorite protein powder I
Highly recommend it it tastes really good I didn’t have chocolate flavor but vanilla flavor works just as fine in this recipe as well and you don’t need to add additional sugar or anything uh as the sweetness comes from this protein powder this um meal was extremely
Satisfying and it uh hit the spot for all my chocolate craving so give this one a Try Right after I had my breakfast I put these rice to cook on stove top as they take quite a long time to cook almost about 45 minutes on low to medium heat and I also marinated My Tofu and I kept it on the side so longer you marinate
Your tofu um the better it absorbs the flavor and I like to break my tofu and I find by doing that it absorbs lot more flavor than just cutting it because it gives you that rough edges and then uh the sauce gets into those rough edges
Really nicely and once I had cooked my rice and marinated My Tofu I went um and did a lot of other things and then when it was lunchtime I just quickly made um this creamy peanut butter dressing for the big huge Sushi bowl and while I was
Doing that I had my tofu in the air fryer for about 15 minutes at 400° F this lunch was super easy to put together and it’s quite large and filling because of tons of veggies that we are adding to this meal to keep the calories low while still keeping our
Protein intake high and once again I like to use powdered peanut butter in this dressing because it’s low in calories and it’s high in protein so it keeps your overall calories low this is my absolute favorite Sushi bowl and I love to have this quite a lot during
Summer months as well only thing this Sushi Bowl was missing was some seaweed I usually add uh chopped up Nur sheets on the top right before eating but I didn’t have any so if you’re going to make this I highly recommend adding some NY sheets on top just chop it up with
Some scissors and sprinkle it on top right before eating I like to make this as on thee-o lunch uh in a sushi jar I will leave the details for this meal in the description box below I hope you will give this one a Try We can’t forget about dessert I’m always experimenting in the kitchen with my ninja creamy and if you are like me and you love pineapple you’re going to love this ice cream it’s only four ingredients which is silk and tofu Frozen pineapple a tablespoon of Keto vanilla pudding and little bit of maple
Syrup and you refrigerate this overnight and spin it the next day it’s absolutely delicious if you like you can add some chopped up pineapple on top as your add-on or whatever else your heart desires this ice cream was absolutely delicious I highly recommend it if you don’t have Ninja creamy you can just
Freeze this for about 2 hours and then eat it it still tastes amazing I have done that few times M it’s so good for dinner I made these stuffed Mexican um peppers with um same mixture that I use for my vegan Crunch Wrap I will leave that um recipe in the
Description box below it’s linked to my website it’s EX exactly the same mixture but instead of using it on a wrap and using high calorie condiments in that wrap I skipped all that and I used big large bell pepper instead and only difference is I just added a little bit
Of wild rice in here maybe just about 100 G just because I had it cooked and I thought that it would add some more variety and instead of using chopped red bell pepper as per the original recipe I replaced that with with some cherry tomatoes and we are not using cashew
Based sour cream or vegan cheese in this recipe to keep our calories low instead I made this low calorie sauce made out of uh coconut yogurt I recently cannot find oat based good quality um yogurt in Canada so if you can get hold of um oat based yogurt use that instead it’s much
Lower in calories and it’s higher in protein I couldn’t find it so I’m using coconut paste yogurt but if you don’t want to make a yogurt sauce it’s not necessary these still turn out pretty tasty without the sauce instead of using the yogurt based sauce you can use salsa
Which is much much lower in calories and you don’t have to prep anything you can just add some salsa on top and bit of uh avocados and um you can add your favorite hot sauce and that would taste just as good I usually do that as well
But overall this meal was really filling and satisfying and it was really tasty it’s simple it doesn’t take much effort to make because I like to use my air fryer to speed things up if you don’t have an air fryer you can just use your
Oven to do the baking for about 15 to 20 minutes and then this meal will be ready all the meals that I’ve shared here today they can be used as your meal prep items as well so feel free to adjust the quantity and make a larger batch so that
You don’t have to do much cooking throughout the Week This To recap I had about 1,729 calories this day and approximately 129 g of protein I usually don’t have half a banana on the days that I work out in the afternoon but this day I was training in the morning so I like to have something small right before my training and I
Like to drink my coffee before my training along with some creatine and some beetroot crystals I also supplement with vitamin D B12 and some multivitamins uh during the day to meet all the macronutrients that’s it for today’s video thank you so much for watching I hope you got some ideas from all the
Meals that I’ve shared here today if you did then please don’t forget to give this video a thumbs up and if you have not already subscribed then make sure to hit that subscribe button and that Bell notification so that every time I upload a video you will be notified I hope you
All have a lovely day and I’ll see you guys very soon on my next one bye la