back with my favourite kind of video!! It’s a full day of eating to prepare for holiday in 3 weeks! All macros, calories and ingredients are below. I hope you enjoy!!! love Ells xx
Fluffy Protein Pancakes
479 kcal (64.4g C, 8.1g F, 38g P)
Ingredients:
50g flour
1 egg
1/4 tsp baking powder & bicarbonate soda
80ml oat milk
1 scoop womens best fit pro whey in vanilla
1 tsp cinnamon
80g banana
10g honey
30g 0% fat yogurt
30g blueberries
Chicken Caesar Salad
539 kcal (47g C, 19.2 g F, 42.7g P)
Ingredients:
160g chicken breast
lettuce
100g chips
5g parmesan
1 tbsp caesar dressing
1 tsp oil
15g croutons
1/2 tsp paprika and oregano
Smoked Salmon Potato Salad:
536 kcal (35.3g C, 28.6g F, 31.2g P)
Ingredients (per portion)
1 hot smoked salmon fillet
1 egg
50g light mayo
1/4 tsp djon mustard
parsley
1/4 red onion
200g new potatoes
Overnight oat pots – https://amzn.to/43IEnde
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FAQ’S
♡ I am 28 years old
♡ I have a degree in Human Biology & Osteopathy!
♡ I am a PT, online coach & content creator from London
♡ I use a Sony ZV1 camera to film
#whatieatinaday #fulldayofeating #fatloss
Are you hungry yes you are good morning you guys the sun is shining I feel like summer is on its way and I am so excited to spend more time outside summer honestly couldn’t come soon enough this year and I’ve actually got a holiday booked in 3 weeks we’re
Going back to Dubai which I’m so excited for I actually haven’t been to Dubai in over a year now and we obviously lived there for a couple of months we’ve been there so many times but I just really fancied a bit of a break I feel like we
Need a nice holiday together myself and Kieran so we’re going to Dubai we are just going to lay in the sun all week and just have a really chill time no work at although I am definitely going to film one day for you guys so I guess
That is a bit of work but it’s not going to feel like work so we’ve got 3 weeks to feel good I’m not drastic dieting or anything like that but I definitely want to feel better in myself less bloated feel like I’ve been eating well and just generally focus on my nutrition and
Moving a little bit more so today I thought we could do a full day of eating and just go over exactly what I’m kind of eating I am trying to roughly track my macros and calories again just for the next 3 weeks to see where I’m at and
And oh my God I checked my calories for the first time in weeks on Monday today’s Wednesday guys I’ve been severely undereating on my protein and that’s why I always recommend trying to track at least maybe once every sort of few weeks you know roughly where you’re
At because well this girl wasn’t even hitting 100 gram but we fixed that and I want to take you through a full day eating with hitting my target protein which is 140 G gr and at the moment I’m kind of aiming for around 1,900 to 2,000 calories but I’m not being super strict
I feel like as long as I’m roughly there it’s okay like I said it’s just to kind of feel good and feel better wow that got really sunny there but I thought today we’re going to start the day off right favorite thing when I’m tracking my macaros and calories is to eat
Protein pancakes because they’re just so good and I’ve got a bit more time this morning so I feel like we can go a bit more extravagant but I also feel like protein pancakes are such a good thing to meal prep by the way because you can
Change the top eggs and you can just store them in the fridge and heat them up whenever you want and they still taste relatively the same so these the ingredients that we’re going to need to make my protein pancakes okay to make the pancakes we’re going to need one egg
Some oat milk plain flour yes we using plain flour not oats but that’s okay you can use plain flour we’ve got baking soda and baking powder and then we have some women’s best fit way protein I’m also going to be topping it with maybe some of this so I’ve got like yogurt
Frozen B berries cinnamon honey and banana so we’ve got one egg one scoop of women’s best fit Pro way oh my God this stuff smells like vanilla ice cream 50 g of plain Flavour 80 mil of oat milk and then we just want the tiniest amount of baking
Powder and baking soda so I’m just doing about A4 of a teaspoon of each and then we whisk it up this literally smells like vanilla frosted I actually can’t get over it it’s like vanilla ice cream frosting Okay so we’ve got our batter it’s kind of like runny but not it’s
Like a thick runny batter and now we wait for them to Bubble Up right so these are fully bubbling now they look so fluffy oh my God just hope it comes unstuck there we go so when you see bubbles it’s time to um flip them although I am the worst flipper oh my
God golden these look so good they are so fluffy oh my goodness you can actually see them Rising these have actually come out so well oh my God I’m just going to top them with 30 G of 0% fat yogurt then we’re going to add some bananas I
Actually really like bananas at the moment I feel like I always go in a bit of a face with them I’m just going to use about 80 g there that I’ve weighed and then finally I’ve melted some blueberries in the microwave these were frozen then we’re going to add about 15
G of runny honey and there we go there are my protein pancakes I’m sorry but how good do they look I actually can’t deal they look so delicious I’m so excited to eat these now the question is do these taste good or are they dry because protein pancakes be really hit
Me this let’s just take this top I might have to add more yogurt I feel now I think these are good guys oh my God I don’t want it to drop what do we think oh my God that might be the best protein pancake I’ve ever made not one bit of
Dryness okay I’ve just tried this on my app the whole plate comes to 479 calories and 38 gr of protein kieren do you want to come try my pancakes you have to rate it out of 10 here to be pointy no what’s that green on there bend down it’s smold it’s just blue
GRE M aren’t they good H what’s in there We are just getting ready to go to the gym today I’m actually looking for my new Shaker guys I got a new Shaker how cute is this one it’s pink I I just thought it was really cute cuz this is small one but as always I’m
Going to use the women’s best Cherry BTA love this um I’m actually training upper body today I’m only doing one uper body session a week at the moment but like I said last time I still don’t know whether to add in another one who knows
Maybe I will maybe I won’t but I’m kind of enjoying any new one because I feel like I look forward to it now whereas before I kind of didn’t look forward to it so much because after body I just find really boring this water machine is
A game changer I love it so much you just get cold water whenever you want and then already made eyes which I feel is just so convenient look at that Color We are back from the gym pretty good session but you know when you just don’t have much energy and you feel a bit that was me but we got it done I’m glad I went I’m glad I got it done I absolutely starving I’m not going to lie and I’ve
Been looking forward to this lunch because it’s my go-to and I feel like you know on Tik Tok when they go girl dinner I should never sing because I have the worst voice ever however I’m making a girl dinner and that is going to be a chicken Caesar kind of salad
With fries on the side and Kieran literally just went to me have you actually just bought Oven Chips and my response was absolutely sometimes you just want to have some chips and that’s okay so today we’re going to be making a really easy chicken Caesar salad because
Guys I don’t really have a lot of time and I’m really hungry so this would be like my go-to if I’m just wanting something really quick okay so to make this we’re going to need one whole chicken breast this is 150 g we’ve got some Caesar dressing I’m not hom making
It sorry guys but just for ease we got lettuce croutons chips and then some Parmesan I’m actually going to cook this all in the air fryer because it’s so much easier you are also going to need some seasoning for your chicken so I’m using oregano garlic granules and paprika and
We’re going to need a little bit of oil just to make the chicken not super dry so I’m just going to coat the chicken in a little bit of oil if it comes out then we’re going to add some paprika and when I’m tracking I do add
My oil to when I track but I kind of just add a staple of like 10 G or a little bit less if I feel like a us less then we’re going to add some salt and pepper and finally I forgot I always forget one thing when I’m telling you
Guys the ingredients I really tried to do not do that today but it’s already happened then we’re going to add some lemon juice cuz this is what’s going to make it tastes really good but these lemons are so pippy it’s not good and then we’re just going to coat the
Chicken and the seasoning there is nothing worse than unseasoned chicken so just got to make sure it’s already covered okay and then once it’s all covered I just pop it in some tin foil and then wrap it up and by wrapping it up in foil it make sure that it
Doesn’t go dry cuz there’s nothing worse then I’m just going to air fry it for about 15 to 20 minutes you’ll have to check it cuz sometimes it’s done a little bit before then we’re just going to weigh out our chips I’m using the pams just being super lazy and sometimes
You just want some chips I feel like it’s actually really hard to get like small chips to go crispy when you hom make them yourself they just go like really dry I always add a bit more Salt going to add 15 G of grons 1 tbspoon of Parmesan and then then I’m going to add some Caesar dressing I’ve just po the scale on oh my God oh my goodness look how juicy that chicken is so when you wrap it it holds
All of its juices and it comes out like this there is my chicken Caesar salad with side fries sometimes you’re just craving chips and that’s okay for this whole bowl there are 539 calories and 43 g of protein so it’s a really good meal to have post-workout that’s also going
To keep you full good evening guys oh my goodness I’m so tired I feel like today it’s been the longest day but I’m hungry I was waiting because it got to like half 5 and wasn’t really hungry yet but it’s now half 6 so we’re hungry we’re
Going to cook some dinner I’m actually going to cook for Kieran as well so I’m cooking two portions not say four them but two and for dinner tonight we’re actually going to make a hot smoked salmon potato salad because I love potatoes I love salmon and by the way
This is the best salmon ever ever it’s precooked so all you have to do is like sprinkle it on so you don’t have to smell your kitchen out which is great because obviously I’ve got a nice new kitchen and I ate making it’s one of
Food but yeah we’re going to also make a nice potato salad to go with it and it’s going to be chef’s kiss so these the ingredients that you’re going to need to make this we’re going to need our smoked salmon fets I’m using one per person we
Need some red onion I’ll probably use around a quarter of this um parsley baby potatoes lemon deel mustard and then some light mayo I’m going to weigh out the potatoes directly into the pan otherwise you get Splash bag and it’s like boiling hot splashback so I’m actually going to have
200 g but Kieran wants loads apparently so hang on 200 g is around four okay it’s about four and then we’re going to add kierans season that with some salt guys I’ve actually just thought what could make this really nice is if I do like some boiled eggs like some
Softboiled ones let’s do it I feel like that could be really good I’m going to add them to the same pan as the potatoes I hope this goes down well and I’m going to boil them for about 8 minutes we’re going to add 40 G per
Person oh my God this is really us the rest of this I have got more oh my God we’ve got two mayonnaises and they’re all out now we’re going to add some Dijon mustard I just added a small teaspoon then we have some red onion and finally some
Parsley lemon juice and lots of salt and pepper REM mix and there is our sauce ready for the potatoes when they’re all boiled the best way to peel a boiled egg is to smash it all over and then hopefully I bet this one doesn’t work no it’s not
Going to work it will like all peel off at once uh it kind of has worked oh look at that that’s actually a perfect boil day8 minutes and it comes out like that any softer and I always feel like it’s a bit risky I’ve just cut the potatoes in half now
We’re going to mix them in oh my God this smells so good how good does that look I Honestly Love a potato salad you can easily peel the skin off these salmon fets as well which I love cuz I’m not a huge skin person I’m just going to have one egg on
Mine this is generally how I do all of our meals like he gets so much food oh my God these looks so good we’ve got Kieran sner which is basically three times the size of mine and then this is my one I honestly can’t wait to eat it
How easy was that all you have to do is cook the potatoes and the Egg and then just put it together yeah in my bowl there are 536 calories and 32 g of protein I wouldn’t say that my tracking is like absolutely spot on I mean like I
Said I’m just doing it roughly but I think that’s get a really decent amount and it looks delish I also completely forgot to show you but I picked up these new jars on Amazon and I thought they could be really good for overnight oats they come in different colors what do we
Think they were quite cheap as well I’ve got four of them there is also a rust color also I know last time I said I’d link my me prep pots and I didn’t they are now linked on that previous video I’m sorry guys sometimes when I’m uploading stuff I don’t think toist back
To what I said um if anyone wants a link for those I can also pop them in the caption or maybe I’ll remember this time but anyways let’s try this dinner oh my God we haven’t eaten good today we really have I thought you’d like the
Eggs I thought of you when I put them in did you make them in that pan use my machine boiled them oh my God oh my God where did you catch your ton is it good mhm have you got the best girlfriend ever we are already for bed I’ve
Actually got around 200 calories left mainly from a little bit of protein but mainly from carbs so I think I might just have a bit of Kieran cereal when he has it later he has like these chocolate chip wheat bcks and they are the best things ever like the little mini ones so
I’ll probably just have some of that and then I might just call it day cuz I’m actually really full and like I said with my tracking it’s not been 100% But at the end of the day I just want to feel better for my holiday and I just
Want to make better food choices not to like cut anything out at all but I want to get back on track and just feel like I’m fueling myself correctly I’m eating high protein I’m having my fruit and veg and yeah I’m just kind of looking after
Myself before I go away and I feel like the past 2 3 days I’ve definitely done that so we’re getting on track but yeah I hope that helps in regards to what I’m eating before I go in on holiday always remember guys there’s no need to drastic
Diet before you go in on holiday because it’s not going to do anything I’m just simply doing it to feel a little bit less boated and better in myself and if you want to feel really good for a holay you need to give yourself at least like
8 to 12 weeks to really make a big change that you can actually sustain because if you drastic diet you’re probably not going to be able to sustain it anyway so there’s no point and you’ll go away and H it and you’ll get really booted because you’re just suddenly
Eating more food and more carbs and carb top water and that’s what causes the bloating but anyways guys I hope this really helped please make sure to like this video And subscribe to my channel we’re going to settle down now and watch a series we’ve literally been going
Through Netflix trying to find a good series at the moment and we can’t find anything so hopefully we can find like tonight if you have any recommendations below then let me know but I will see you at the same time next week bye Guys