Скачать или смотреть *HIGH PROTEIN* WHAT I EAT IN A DAY as a nutritionist /no protein powder / whole food plant-based

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RECIPES FROM THIS VIDEO:
CHOCOLATE CHIA PUDDING

To blend:

2 tbsp oats
1 tbsp peanut butter (natural)
½ tsp vanilla extract
½ tsp cinnamon
1 tbsp cocoa powder
1 ripe banana
¼ cup cashews
¾ cup soy milk

Then add 2-3 tbsp of chia seeds, depending on how thick you like it (I added 3 tbsp for a more thickness)

Optionally, if you don’t want to wait for the pudding to set, you can just blend everything including the chia seeds. Then, I recommend adding some frozen raspberries on top or mix into the pudding



LUNCH: mediterranean style salad on bean spread –made 2 servings for my brother and I

For the lentil & chickpea mix:
1 can of chickpeas & lentils

Pre-heat oven at 180 Celsius. Onto a parchment lined baking sheet, add the drained & rinsed lentils and chickpeas. Add 2 tsp olive oil, ½ tsp smoked paprika, ½ garlic powder & pinch of salt and pepper. Toss around and bake for around 15 minutes.

For the salad:
A few (4-5) cherry tomatoes, around 1/3 cucumber, handful of green olives, handful of fresh dill or parsley. Cut the tomatoes & cucumbers into bite-sizd pieces, the parsley/dill finely and the olives lengthwise. Mix in a bowl.

For the bean spread: add everything into a food processor and blend until smooth
1 can white/butter beans, rinse & drain before use
1 tsp garlic powder
1 tbsp extra virgin olive oil
¼ cup smooth tahini
½ lemon’s juice
¼ cup nutritional yeast
100g (1 serving) of a possibly greek-style high protein plain plant-based yoghurt (look for ones that contain live-cultures)
salt & pepper to taste

I served with a slice of sourdough toast. Yumm.



Dinner:

Pre-heat oven at 180Celsius. Add bite-sized chopped broccoli onto a parchment-lined baking sheet. Toss into 2tbsp olive oil, 1 tsp garlic powder, pinch of salt and pepper. Bake for around 16-18 minutes.

Green pea sauce: blend everything until smooth

1 cup frozen green peas
½ cup cashews
2 tbsp nutritional yeast
1 tsp garlic powder
1 handful fresh parsley
1 cup (loose) baby spinach leaves
pinch of salt and pepper
½ cup soy milk to blend

FOR THE REST:
1 block firm tofu, cut into cubes
around 2 large leaves of kale (“massage” the kale a bit before chopping), chop relatively finely.


Fry the tofu in some olive oil for a few minutes each side on medium high heat, until they become golden brown. Then, add the baked broccoli florets, the handful of chopped kale, pour over the green sauce and add around ½ cup of extra water.
Let them simmer together, for around 3-5 minutes. Add more water if necessary.

Serve with brown rice:)


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CHAPTERS:
00:00 morning routine
04:51 breakfast
08:25 lunch
10:49 dinner

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Tags:
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