In today’s full day of eating, all meals are easy, healthy and high in protein to lose some fat while maintaining muscle.🌱💪🍽️
*Please note this full day of eating does not include extra 43 calories & 5g of protein from my soy milk Latte that I drink daily.
0:00 Intro & Why I’m doing a fat loss phase
3:30 Breakfast – Teff Porridge
5:19 Supplements I take
5:31 Lunch – Teriyaki Bowl
10:02 Dessert – Strawberry Ice-cream
10:32 Dinner – Lettuce Wraps
14:24 Calories & Macro Breakdown
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*LINKS + DISCOUNT CODES*
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Teff Porridge
Calories: 581, Protein: 40g, Carbs: 83g, Fat: 12g
Ingredients:
45g dry teff
1.5 cup water (adjust per preference)
1 tsp cinnamon (adjust per preference)
1/2 tsp cardamom
80g shredded carrot (about 1 medium size)
Toppings:
13g powdered peanut butter mixed in water
1 tbsp ground flax seeds
90g frozen blueberries
150g fresh strawberries
45g (a little over 2 scoops) of Sprout living Vanilla protein powder (Save 20% off using my code)
Add everything to a pot except protein powder and cook on a low/medium heat for 10-15 minutes. Once cooked, mix in protein powder, pour over top of frozen/thawed out berries. drizzle pb2 on top, add ground flax seeds and fresh sliced strawberries.
Teriyaki bowl
Calories per recipe pictured in this video
Calories: 622, Protein: 44g, Carbs: 58g, Fat: 26g
85g frozen cooked edamame
80g cooked quinoa
150g extra firm tofu (marinated/cooked in teriyaki sauce, grated ginger)
150g cauliflower rice
Spring mix about 1 cup
120g coleslaw with lemon juice
30g (1/4 of an avocado)
2g toast4ed sesame seeds
1 tbsp chopped green onions
2 tbsp Teriyaki sauce has 40-50 calories (depending on the sauce)
Cook frozen edamame for 8-10 minutes, keep aside. Cook cauliflower rice for about 5-7 minutes. keep aside. Marinate and air fry/ bake tofu at 400F for 15 minutes. Cook quinoa per package directions. Prepare coleslaw. Assemble bowl with teriyaki sauce & enjoy.
Dessert:
Low calorie, Strawberry ice-cream, nutrition info per 100g serving:
Calories: 53, Protein: 3g, Carbs: 9g, Fat: 1g
Exact same recipe as recipe below except replaced pineapple with 150g-200g frozen strawberries
Get Recipe here: https://mrsslimonplants.com/2024/03/low-calorie-pine-apple-ice-cream/
Dinner Seitan Lettuce wraps
Nutrition: per 100g cooked seitan, 70g canned/drained lentils, 2 tbsp amazing dad’s BBQ sauce, 240g raw mushrooms, 80g cherry tomatoes:
Contains approximately:
Calories: 387, Protein: 48g, Carbs: 46g, Fat:4g
Original Tofu/Seitan steak recipe:
Written: https://mrsslimonplants.com/2023/09/tofu-seitan-steaks-high-protein/
video: https://youtu.be/CM0BNCIoNkc?si=_jWZmA60dyitOsZ7
My modified seitan in this video:
200g vital wheat gluten flour
20g nutritional yeast
1 tsp garlic powder
1/2 tsp salt
1 tsp smoky chipotle seasoning
200g extra firm silken tofu blended with 60 ml water, 1 tsp vegan chicken bouillon (mix all wet ingredients).
Mix dry into wet, form into a large hot dog, cover in foil paper or parchment paper. Bake at 375F for 25-40 minutes. Make sure to flip half way through cooking process.
Here are more recipe videos on what I eat in a day (Easy High protein meals):
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