WHAT I EAT IN A WEEK | high protein to build lean muscle & boost metabolism | Soul Sync Body High Protein Meal Plan – start your 7 day free trial here: https://www.soulsyncbody.com or join me with the E-book https://bit.ly/3R5Kcw5
Hi,
Thank you so much for waiting for this vlog! This is the first time I’m sharing such a long vlog, but I had too many good recipes to keep it short. This week, I’m sharing everything I ate on the new High Protein Meal Plan from Soul Sync Body, part of my 4-week Power Pilates Program.
Many of you reached out for high-protein recipes after I shared my nutrition journey over the past year. I’ve seen incredible results by integrating more protein into my diet, including building lean muscle, feeling stronger and more energized, and balancing my hormones. No matter your health and wellness goals—whether it’s losing weight, becoming more toned, having more energy, building lean muscle, or boosting your metabolism—protein is key!
I started designing this meal plan in February, so it’s been a work in progress haha! The meal plan includes diverse recipes for two weeks, so if you enjoy this week, there’s another whole week ready for you! While everyone’s protein needs are different, this meal plan provides around 90-100g protein a day and is an excellent framework to get started. Our dietitian Dominika explains more about individual protein needs in the e-book but make sure to always check with your health care provider.
I hope you love it as much as I do! If you want to support or follow along, you can become a Soul Sync Body member to access the Power Pilates workouts, guided meal plan, and all recipes. Or, if you want to focus solely on the nutrition program, you can download the e-book below!
After this meal plan my hope is that you feel increased energy, strength, and fullness after completing these four weeks and continue to upkeep new protein habits in your future!!
Much love,
Sanne
How to join:
Become Soul Sync Body Member and try 7 days for FREE: https://www.soulsyncbody.com
High Protein E-Book: https://bit.ly/3R5Kcw5
Links:
Strawberry Bliss Smoothie Recipe: https://bit.ly/4aXWNIG
My favorite Ritual Protein Powder ( use code SANNE30): https://go.shopmy.us/p-1367268
Non Stick Crepe Pan: https://go.shopmy.us/p-1133538
White Blender from Beast:( use code SANNE15) https://go.shopmy.us/p-5621676
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Music:
I used music from Epidemic Sound – http://share.epidemicsound.com/GVgBV
I used music from Music Bed – http://share.mscbd.fm/sannevloet
[Music] hello welcome back to new video I am so excited to be sharing a new what I eat in a week I always feel these typ of videos are your favorite this week I’m going to be sharing all the meals I am eating on the new high protein meal plan and this is actually a nutrition program that is part of my NEOS souling Body four-week Challenge these are meals that really complement the power Pilates workouts I have gone through quite a journey I would say in the past year for anyone who’s been following me or if you’re new to the channel here and I have learned so much from amazing experts in the field about the importance of protein intake into our diets it truly doesn’t matter what your goals are whether that is losing weight or building muscle or becoming more toned or just honestly feeling more energized and having healthy skin and nails and hair having enough protein into your diet is absolute key now everyone’s protein intake will look a little bit different depending on your weight and your age and your gender and activity and all of that this meal plan is focused on having around 90 to 100 g of protein and then obviously you can just up it from there by adding more snacks or adjusting the poring sizes a little bit but this is just kind of the the Baseline that we’re working from I work together with ored diet from Soul SN body on this meal plan and it is a 2 we meal plan it is so much more than just recipes we truly did all the heavy lifting for you by doing the meal planning by doing the groceries the daily menu and some health and nutrition tips that really complement everything we also want to make sure that the recipes are obviously quick and easy to make and also very delicious you know we want it to be nutritious to fuel our body but also enjoyable there are two ways if you want to follow along the first one is to become a sing body member you can find all the recipes and a meal plan on the platform with all the workouts which is amazing cuz that pairs really together or you can find the full ebook on our website and you can just purchase the nutrition program by itself and just follow along with all the recipes I am going to do some groceries today we’re going to get prepped because obviously that’s always half of the work and then yeah we’ll get started tomorrow [Music] good morning it is Monday today today’s our very first day of the high protein meal plan and what I eat in a week I did the full body power Pilates this morning and that’s the first workout of my program so obviously after I want to make make sure that I nourish my body properly on today’s menu we’re going to make a strawberry protein smoothie I really like strawberries especially in like June and like you know somewhere around the corner it’s actually inspired a little bit on the strawberry smoothie of haly beaver here in La it’s a viral smoothie here and it’s really delicious so we thought making a little variation on it so I do recommend when you’re making a smoothie to always add some protein in it I use ritual you guys know that I AB abolutely love Rachel it is a pea protein it is vegan it’s sugar-free and it doesn’t upset my stomach which is huge because most protein powders do upset my stomach I will link a discount code down below if you want to go check it out all righty let’s make my strawberry protein smoothie we’re going to add some frozen strawberries frozen raspberries and then half an avocado for healthy fats and this will really help you keep you full then a vanilla extract one date and protein powder I also love adding GRE yogurt in the bottom because the sour iners balance out the sweetness well I’m going to link the recipe for free down below so you can make it at [Music] [Music] home for [Music] this is lunch super super simple one zucchini and then avocado dressing so the reason why we call this a skin booster salad is because it has a lot of healthy fats and Omega-3s so from the salmon and obviously the avocado a lot of antioxidants from the leafy greens from spinach this is about 25 g of protein you can also add some extra hemp seeds or maybe some sunflower seeds if you want to make it more crunchy or add a little protein so [Music] yeah okay we’re going to make some dinner tonight I am prepping a grilled chicken with homemade romesco sauce broccolini and quinoa the quinoa are already prepped yesterday I’ve been making this recipe a lot lately obviously because I was testing it for the meal plan I am OB obsessed with the romesco sauce it is actually really easy to make the original way is to roast red bell peppers and the garlic in the oven but it’s Monday and also I want to make the recipes easy for you so what you can use is roasted red bell peppers out of a jar and I’m telling you you’ll get a delicious sauce as well so I often make a double batch of it so I have extra and I can throw it on protein or a veggie or just as a side dressing situation so yeah let’s make it okay so we’re going to start off by adding about half a cup of grilled red bell peppers I think I have these exactly left in here then I’m going to add some sun dried tomatoes add some white wine vinegar to it I like the acid some olive oil paprika little bit of garlic powder G mass of salt some pepper and I’m adding a little bit of chili powder little pinch and now we’re going to blend this [Music] up okay you always want to make sure to kind of taste test your sauce and to see if you want to add a little bit more vinegar or a little more salt or pepper look at this beautiful orange color M it’s just perfect okay I’m going to put this in the fridge [Music] shiny lights Pur everything so bright I’ll take you to the Moon just be ready to enjoy your nighty it’s right now you don’t want tote this time yeah I don’t know stop watch take you [Music] the good morning it is Tuesday and we’re going to make some breakfast I already did a workout this morning according the workout plan and now I’m going to make the pharmace mar plate I’ve actually shared this a couple times on my Instagram stories I really love starting with a Savory breakfast for multiple reasons and I would recommend this for everyone to try out it is so much easier to add in more protein whether that is through eggs or tofu or beans or turkey bacon or cottage cheese like you name it and then second starting with Savory will really really help balance your blood sugar levels throughout the day so if you feel you have a lot of Cravings in the afternoon or like a big energy dip maybe start switching up the way you start your day in the morning I have some fresh strawberries that I already washed yesterday so we’re going to make that some eggs some cottage cheese the whole shebang let’s do it [Music] [Music] if you don’t think that this breakfast looks absolutely bomb then we can’t be friends so we got two eggs fresh strawberries cottage cheese some salad and then this is some very funky looking sour dough Max actually brought it a couple days ago from one of our Cafe Partners it is really good I always like to opt for a sour dough because it is fermented longer so it’s easier to digest and yeah this is it okay I’ve been working all morning I already have my lunch ready which is really amazing somewhere in fridge there we go t another cook one eat twice recipe this was dinner from last night there we go broccolini chicken and quinoa um I’m actually thinking I was just going to warm this up but maybe I’m going to put this on a salad I actually think that would be really delicious little oruga salad little seasoning and stuff and I eat [Music] it I was just looking at this and I was like why does this look so dry and I totally forgot that I also have the romesco sauce which is obviously the star of the [Music] dish Lunch is ready I literally made this in 30 seconds no probably 1 minute but looks really delicious so this has chicken protein quinoa has some carbohydrates a little protein as well obviously your veggies for our micronutrients vitamins and then I put some arugula on there so this will be it [Music] [Music] it is dinner time right now and on today’s menu we have turkey burgers with sweet potato fries I really love a good burger it is always really easy using ground turkeys and I switch up on using like regular beef now I do know sometimes in Europe it is harder to find ground turkey or in other places you can also use ground chicken or even just ground beef and make an actual Burger I got a couple of O sh I got a couple of sweet potatoes that we will make as well so we’re going to soak the sweet potatoes for 30 minutes in cold water what this does is actually take out the starches of the sweet potato so then when you bake them or fry them later they don’t get really like soggy and soft but nice and crispy we’re actually doing a cook once eat twice recipes so I’m making a little bit of extra that is in the package cook them up I put them in the fridge and I can eat them tomorrow and I might even have some extra leftovers and put them in the freezer because you guys know that I love to meal prep so let’s get all the ingredients and let’s get started [Music] okay the timer just went off they’re leaking a little a lot of liquid coming out let’s see I think it’s going to be time to like flip them quickly for some reason I can’t really remember during a recipe day we obviously test all our recipes so we want to make sure that all the ingredients match the flavors match the texture the macros everything so anyway I’m going to flip this real quick [Music] okay look at these they came out so well I like to make them smaller because they’re just EAS easier to like store them and they don’t like fall apart but obviously you can choose like any size you want but they look really [Music] good so I always like to make my food look pretty on the plate not just for other people or for Content which is also for myself I don’t know I just feel the eye always eats first and and making your food look pretty it’s almost like a way of mindful eating to like carefully plate it and like appreciate it yeah I had this like little leftover parchment paper so I’m just going to like scrunch it up and then I’m kind of going to do like a burger wrap situation in here with it and then we’re serving it with sweet potato fries and the ketchup Mayo situation [Music] look how cute this look so I have my turkey burgers and then I have the sweet potatoes it looks so good his hair looks so tight on my face unless I go to the side I feel it just looks a little bit better anyway I got my little thing here I also have my mic here because there’s a little sound in the back I just pulled the burger out and I put some of the sauce in it and then I put the pickles because I absolutely love pickles for some reason I like the really tiny ones and I think those are French pickles I’m actually not really sure but very often when you go for a glass of wine in France or somewhere else and I give pickles it’s like the tiny ones on audery board that those are the ones I love but let’s try it it’s so good it’s also so fresh like it’s such a good summer dish even if you’re cooking for your kids or friends or something okay I’m spilling all over here this is dinner and we’ll have some for lunch tomorrow again I am going to meal prep some chia seed ping for tomorrow morning I really love chia seed puding so much because it is easy to make if you don’t have a lot of time in the morning or if you want to bring your breakfast to work or to school or whatever I am going to make a peanut butter chia seed pudding with raspberry compote and the raspberry compot is so delicious on it you can also meal prep that before like I think the chees seed by itself like the putting is kind of boring but you need to like top it up and like I don’t know romanticize it a little and make it delicious so we’re going to make the base and then a little compos and have it tomorrow [Music] [Music] [Music] good morning today for breakfast is going to literally Take 5 minutes because I already meal prepped it yesterday so actually funny story before I moved to the United States about 10 years ago I had never heard of the flavor combination of peanut butter jelly um it’s just not really a thing in the nland I didn’t grow up with it but we did have like peanut butter with chocolate sprinkles on top and we put that on toast which I know that sounds really weird but I really love as a kid but yeah when I came here I was like oh my God all these like sweets and cookies and stuff peanut butter jelly tastes really good it’s a good combination let’s put it all together [Music] pant so here we got breakfast cheesy pudding raspberry and compot I added some seeds on it peanut butter and the raspberry Beres so [Music] delicious I just came back from the gym I am really really hungry the good thing is that I already prepared dinner yesterday this is another cook ones eat twice recipe so we’re going to grab this some butter lettuce and some lime we’re going to make kind of a very simple dressing with some olive oil and limes and then we’re going to make our own tortilla chips and I’m going to show you how because it’s actually really really easy for this week we have on the grocery list some wraps you can sometimes have an ingredients and like cook them up in different types of ways and then use in different ways so we’re going to cook up this wrap cut it in pieces and then it becomes like little tortilla chips I just checked I think Max fin finished my wraps yesterday um so I guess I am not going to show you but I will just tell you that you can do this and we will have obviously the full recipe on the saling body app as well on exactly how to do this so we’re going to propep the salad and then we’re going to eat [Music] I always feel when you make a salad you need something crunchy on top so from the same brand that I always get my almond flour wraps I really like these these are also grainfree tortilla chips and made with avocado oil I can show you the ingredients so it is a cassava blend cassava flour avocado oil coconut flour and chees seeds and sea salt so they’re grain-free which is really amazing a couple chippies I’m just going to crush in there was your time I could even buy these because once we have them here in the cabinet they will be done in one night they’re dark Lunch is ready today salad some tomato pepper avocado the turkey burger burgers and then we have some chippies on [Music] top okay I made myself a little snack so I did these all seed little crackers I really love these especially if you have any gut issues this is amazing for digestion because it’s all made from seeds so has no gluten and has actually 7 g of protein for three so I also added some cottage cheese on there this is also really delicious if I add like tomatoes on it or cucumber or something but [Music] yum okay here we got all our ingredients a lot of greens for this dish so we have our Adam broccolini I got some fresh cards cilantro coconut milk zucchini and then some green curry paste this is going to be just one dish in the oven it’s going to be super simple and again a lot of protein because the aen mommy has protein I am very excited about this [Music] [Applause] [Music] is [Music] and dinner is served quinoa fresh greens um at a mommy with the Cod this is absolutely delicious [Music] good morning I made myself a little ice matcha this morning obviously it is Nama like look how green it is that’s always like the best way to see if your matcha is a high quality if it is vibrant green so I did add a little splash of almond milk to it I honestly like switch it up a little bit sometimes I add a splash of milk sometimes I just have it like pure by itself but anyway it is let’s see what time it is it is 7:40 right now I’m going to head over to the office soon to film a workout so I want to do a little light breakfast but still something that fuels me obviously I can have before I work out so I was thinking making a mushroom omelet with spinach and goat cheese I love that it’s a Savory breakfast it has obviously protein with the eggs and the GU chees and a lot of veggies I feel the veggies are really good to add extra fiber and adding in veggies already in the morning I cannot tell you enough how much that helps with sugar Cravings throughout the day starting with your day with a very fiber rich and like nutrient Rich breakfast so we’re going to grab all the ingredients and then make the mushroom ovet today [Music] okay little trick here I have my eggs bisted up the mushrooms are nice and ready I actually in the recipe have spinach in it as well but I saw I only have a ruga in the frig so we’re just going to use the rugla the trick is to put the pan on low heat before you put the eggs in there otherwise becomes like really crusty and I like my omelets nice and soft so I’m going to put them on low heat and then going to put the eggs in [Music] there breakfast is ready so we got our mushroom almost I add some extra GOI avocado for healthy fats and then a little arug GLA next to it I always love to add a little olive oil and vinegar on here so this is breakfast of [Music] CH okay for lunch today we’re going to make an Italian Mediterranean type of vibe chicken salad I love a good salad I kind of make the salad always kind of the same way like step by step I use my base I use my protein so that is chicken today the veggies I’m using tomatoes and sundried tomatoes and then for the crisp today I’m using some beans that put them in air fry or oven they become nice and crispy but you can also just throw them in normally but you will not have that same texture and then we’re making a tahini dressing with it which is always one of my favorites I absolutely love taking me dressing the chicken I had already meal prepped earlier on Sunday so that will be really easy so it’s just basically putting everything together [Music] okay this is lunch for today we have our shredded chicken sundried Tomatoes this is very essential for the salad and really gives flavor Dill cap purse these are the butter beans give extra protein some fresh tomatoes yeah this is it yum okay it is 5:00 p.m. almost it is 4:39 actually I am in Santa Monica I’m going to go to a meat shop I don’t even know what they call it on today’s menu is a hanger steak with a delicious cousu salad I am honestly pretty new to cooking meat at home I feel like I’ve been integrating meat kind of in the last year or so and honestly I’ve never felt better but I normally get it when I like am out and about and I don’t cook it at home so much because first of all I don’t really know how yet like I don’t feel I I’m super confident with the techniques of cooking meat unless it’s on a barbecue and then second I feel my apartment really smells but my AC has just been fixed so it should work last week my friend Ross who is a chef here in La came over and we filmed a whole tutorial on how to make the perfect steak we posted it on the saling body app so you can see the full video there and he shares all the techniques on how to do it and I thought it was so fun because I learned so much I’m going to try tonight to do it myself step number one to make a really good steak is to get a really good quality steak you obviously always want grass fat and make sure you have a really good quality cut because then honestly doesn’t need a lot it needs a little oil a little salt and pepper and like that’s it so I’m excited we’re going to go to this butcher shop it’s called A Cut Above butcher shop it’s in Santa Monica this is the place that Ross my friend recommended and he always gets all his Meats so we’re going to go there I’m going to be just in time closes at 5 we’re going to get a hanger take a left on Santa Monica Boulevard then in a/4 mile the destination is on your right I am looking for one lb hanger steak one big one or maybe two of the smaller ones um let’s do two of the smaller [Applause] ones got the goods I got one lound of hanger steak I also got two beef burgers I’m going to freeze this and then um I can grab them and any time and then I also got some Brio sponge you can go with the burger so I can freeze these too so then if there’s going to be a time that I don’t have time to cook or do groceries or so I could just get these out and like make Burger super quickly and I also got myself an iced tea this is the Japanese green tea and it’s not sweetened we drink this like it’s water when we’re in it’s always like my favorite thing like as soon as I arrive in airport this is what I get so it’s so funny how in so many cultures a lot of people drink so much tea like I even grow up like every time we come home we would drink so much tea like have a cattle and I feel obvious in Asia that’s a big thing um in the Middle East is such a big thing I just feel in America like they don’t really drink tea it’s like coffee or I don’t know it’s just not really tea culture but I love a good tea we’re going to go home and we’re going to prep all right lovely I’m a little snacky I’m just going to eat a couple of these so good on tonight’s menu is steak I am really excited to make this tonight so red meat actually contains a lot of aminos and these are building blocks for your body for your cells for your muscles and really support hormonal Health too so we’re going to do a couscous salad on the side I already have the couscous salad ready let’s start off with opening up the steak so I already took it out of the fridge for a little bit it’s really important that you let your meat come on room temperature and I got one lb and it will be half and a pound for today and then also for tomorrow because again we love our cook ones eat twice situation so this looks like a big piece of meat but I am here for it um yeah we’re going to start prepping okay first things first we’re going to Salt it really well and you want to use 30% more salt than you think this type of meat really needs that extra salt and it’s going to taste really really good then I’m going to grab a cast iron pan and we’re going to heat this up I’m going to show you quickly the tools that I’m using for making the meat of course the this what is this called it’s not a tweezer I’m not sure I’m going to use a little thermometer so you will know that it’s done and then I also have a little baking plate so what we’re going to do is cook the meat on each side for about 2 to 3 minutes let it rest for 4 minutes and then do that process again depending a little bit how thick the meat is if we do this twice or three times I think we can do twice I think my pan is hot you put it on medium heat so you can get that meat nice and nice nice and crusty I am going to put some avocado oil in it then we want to make sure that the oil gets really hot the last chip first [Music] me okay so now we’re going to flip this steak and we’re doing another 3 minutes okay so each side got done and I’m going to put them on the plate here we go oh this is very loud okay now we’re just going to let it rest and then we’re going to repeat the process again okay there we go round number two put the thing [Music] on taada M of thuth we’re going to cut our cut our bat boy so you want to grab a very sharp knife I had liked mine a little more raw but honestly not bad for my steak okay I’m going to put some of the salad on here here we go and then I’m going to put the sliced piece of meat I think this one is a little thinner that I had before so that’s why I cooked a little faster but still this looks so good look how pretty this looks like this is my type of meal got some beets couscous cucumber uh with date and a honey dish on dressing with it that looks amazing I have all my windows open right now because my fire alarm went off and thank God when I opened everything up it went away this is dinner for T night um I’m excited to eat [Music] it open I heard that you been just searching for someone you right now it’s now enough bab I just wanted you to see it’s natural this cuz you need me right now now [Music] now I’m on my way to the office and I wanted a quick snack I always have snacks in my bag I’m going to have this little protein bar this is from Dr smoth this is their peanut butter cup I think I’m really going to like these they have 7 g of protein 10 G of fiber and not too much sugar sugar which is something that I always look for when I buy protein bars or anything packaged that it doesn’t have hidden sugars or processed sugars because those are obviously really bad for you and I feel a lot of these protein bars are full of so much garbage let’s try it’s good not sweet at all like a healthy peanut butter cup I also have a matcha here ice matcha with peo really delicious sorry much okay we have lunch for today very quick and easy this was our dinner from yesterday so we got steak and the couscous salad literally done in a minute okay it is dinner time and we’re going to make a vegan high protein pasta I really love pasta but to be honest I don’t love red salsa so much on pastas it’s only when I eat it in Italy but always when I make it myself or sometimes even in restaurants like I don’t love red sauce so we actually created a sauce with nutritional yeast nutritional yeast also contains protein and then we’re going to blend up some tofu with it it is going to be the most comforting and satisfying meal ever and the good part is that we’re going to eat it twice this week I got this one from the Brand bonsa This one is made with chickpeas but of course you can use any spaghetti you want but very often the ones with like chickpeas or lentils obviously contain more protein but yeah we’re going to make this I just pulled up the ebook right here we got the recipe and all the step by steps I put all the ingredients right here I feel if you don’t have a lot of groceries then this is actually a perfect meal because it doesn’t even need that many ingredients so make sure to have silken or very soft tofu this will blend it up better and make a better sauce then I have the bonsa chickpea spaghetti some garlic I don’t have onion but I can do it without mushrooms the nutritional yeast this is really essential this is going to give really nice flavor and then we got our fresh parsley so this is it [Music] [Applause] [Music] okay my sauce it is so gooey sometimes with like vegan pastas they can get very like clumpy but this is so freaking smooth I am really excited to be eating this I’m going to put some parsley on top um maybe some nutritional yeast and some Capers and that is going to be the dish of today okay we’re going to taste test this so I think the cool part about this recipe is that it is completely vegan and plantbased I feel it also shows that you don’t always have to eat meat and stuff to be able to hit your protein levels but you just need to be thoughtful about what you actually put in the dish so we’re going to try this so so good this has about 26.6 GRS of protein so it makes a really healthy and delicious dinner I’m really excited because this dinner is coming back I think on Sunday or this weekend so we’re going to make it again [Music] good morning it is Saturday today Max and I this morning went to go grab some coffee just kind of had like a little bit of a slower morning yes the construction is still going on right here and I’m going to make some breakfast I am going to make a farmer plate making like a breakfast plate is honestly one of my favorite things because you can make such like diverse plates with some fruits and veggies so let’s make our plate [Music] today look at this my breakfast plate is ready I also added some micro Greens on there because I found these on the market and I absolutely love micr greens not only do they look very pretty they have actually a lot of vitamins in there so I have two eggs cutter cheese arugula some strawberries and then I have half of the toast the other one is for Mac so this is breakfast of [Music] today it is 1:30 p.m. I feel throughout the week I always like to have lunch before 1 but in the weekends sometimes it’s a little bit bit later I am going to make the chicken sundried tomato salad that I made earlier this week it is my free Saturday and I really don’t feel like cooking and this is one of those dishes that I meal pre before and is a cook once eat twice recipe that we always love I feel for lunch you don’t want to be like spending a lot of time in the kitchen if that makes sense so let’s grab all the ingredients I have a lot of stuff here chicken see some arugula some dried tomatoes some CH [Music] y lunch for today this salad honestly might be my new favorite salad ever it is so fresh like I literally want to go to Italy when I come back I don’t know if this is Italian at all but I feel the sundried tomatoes and stuff give me that Vibe and then the crispy beans on it really [Music] good it is Saturday night and I am staying in it’s my favorite thing in the weekends we also wanted to give a little bit of flexibility obviously cuz we love you know cooking all week sometimes going out for dinner or just doing takeout is just easy and nice so I ordered my favorite C kitchen I love C kitchen I like clean eating and I always know that it doesn’t like upset my stomach so I got the sweet potato soup and then I got a Chinese chicken salad with what is it carrot ginger they used to have a miso salmon that I absolutely love but they don’t have that on the menu anymore but yeah this will be dinner for tonight [Music] [Applause] [Music] I PL a little differently so the cheesy pudding made with some vanilla protein peanut butter the raspberry compot and then some seeds on in yum and then I’m also going to take my supplements with this um there we go so I’m going to take my probiotic and then this is [Music] [Music] it yum made a little black tea in this cute little cattle make got really cold out of the blue I’m going to make a green tostada we’re going to make a green dressing with the avocado and some fresh herbs I’m going to toast these so in tostada and then make some eggs so this is it [Music] okay here we got lunch for today I woke up a little bit later today had a little later breakfast so I’m not super hungry so this is something nice and light for the weekend I love the tahini in the avocado and it gives a really nice like green sauce to it um so yeah I’m going to eat this right now and that is the lunch of today [Music] this is my perfect Sunday night I have my candle for The Vibes and then I made the vegan tofu pasta again on repeat and a little hack if you want to optimize your digestion or if you want to balance out your glucose spikes having a little apple zider vinegar before you eat has an amazing impact on this I do some sparkling water and I have to say it’s not only for the health benefits that I drink this I actually think it tastes really good as well I was over with some Swedish friends not too long ago and they were all drinking this in the evening like sparkling water with apple cider vinegar in it and I was like oh that is fun cuz I always did it with plain water but it tastes so much better and almost like a little non-alcoholic drink with bubbles so I do sparkling water and I do a little shot of vinegar in it and this is really good to eat before or to have before you so when I I’m going to eat my delicious meal and this was the last meal oh my God this is the last meal of the week I feel honestly and I am not saying this because we made this because we’ve made other ones I think we really outdid ourselves this week with the recipes like I ate like a freaking Queen did not even spend that much time in the kitchen and I feel so so good my my digestion feels so good I got so much energy I am feeling freaking amazing but upy and we are all done I hope you enjoyed today’s video I hope this video truly gave you some type of inspiration whether that is around new recipes or high protein meals or how to combine it to actually being able to maintain or improve your protein intake throughout the day and I think it’s always important to think that we really support intuitive eating you know seeing where you want to maybe add on some extra snacks I might have not filmed every little snack that I’ve had throughout this week because I’m on the go a lot too so I’ve been really you know trying to film in between moments but I hope you got a good little inside of it and I truly hope it can give you some inspiration and you feel so inspired after to be cooking some meals for yourself because truly it will makes such a big difference when you start making your food yourself in the way you show up the way you feel energy in a way you refu yourself you can find the ebook with all of the recipes from this week the whole meal plan the grocery list and then also a whole other week that I actually have not filmed but we have a whole new of other set of recipes that is also around 90 to 100 G of rtin a day and again you can find the ebook if you become a soling body member you can download it on the app or the website or you can find the ebook just separate on our shop so you can put it on your phone or iPad or computer however you like it and I hope you enjoyed today’s video leave me a comment down below I’m really curious what recipe did stand out the most to you and I see you soon [Music]