Скачать или смотреть *high protein* WHAT I EAT IN A DAY as a nutritionist / no protein powder /

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I know, getting enough protein sounds hard, but with a little concious effort, it's easily doable. In this video, I show you just a few of my current faves that you can easily make at home. Everyone's needs are different, so don't take it as individualized, rather just inspiration. This is what works for me, my body and my way of living. We are all unique, and therefore our diet needs to be tailored to US = no one size fits all.
I hope you loved it, see you again in the next one!
xxx
Flora

Disclaimer: I made these recipes without protein powder, in case you don't like to use it, but I personally use it many times for convinience. Also, the calculations for protein are estimates.

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My recipes:

https://www.justcallmeflora.com/

Meals (& protein breakdown - these are estimates)

Pre-workout:
Bagel with lots of peanut butter, banana & cinnamon. Also had a decaf soymilk latte
Protein: around: 15.4 g & 4.5g (latte)

Breakfast: buckwheat pancakes

Batter:
150g (½ block) silken tofu
½ cup buckwheat flour
1 tbsp ground flaxseeds
½ cup soy milk
1 tsp pure vanilla extract
1 ripe banana
1 tsp baking powder
toppings: plain coconut yoghurt, peanut butter
chia jam: 1 tsp chia seeds & 3/4 cup frozen raspberries, drizzle of agave syrup

Protein: around 30.3 g

Lunch: Creamy broccoli pasta (serves 3)

3 servings shell/penne/macaroni pasta
500g broccoli
for the sauce:
150g (½ block) silken tofu
¼ cup nutritional yeast
½ cup cashews
½ cup soy milk
1 tsp garlic powder
½ tsp ground turmeric
salt & pepper to taste and to salt the pasta water

Chilli flakes/Chili oil to drizzle on the pasta in the end

Protein/serving: around 26.3g

Dinner: Ceasar crunch wrap (below is the full break-down of each part of the recipe)

The sauce:
½ cup cashews
200g plain coconut yoghurt
1 tsp garlic powder
1-2 tbsp water
½ lemon’s juice
2 tbsp nutritional yeast
Salt & pepper to taste

For the salad:
100g lettuce leaves
1 tomato
½ cucumber


2-3 whole-grain tortilla
1 block extra firm tofu (180g)
1 can (400g) chickpeas, drained & rinsed
½ cup bulghur (cook according to package directions with some salt and vegetable broth powder)

Tofu marinate:
2 tsp corn flour/starch
1 tbsp olive oil
1 tbsp agave syrup
pinch of black pepper
1 tsp garlic powder
½ tsp smoked paprika
1 tbsp soy sauce

For the chickpeas:
½ tsp garlic powder
½ tsp smoked paprika
1 tsp olive oil
salt & pepper

For the potato:
1 tsp smoked paprika
1 tsp garlic powder
1 tbsp olive oil
salt & pepper


Bake the potatoes at 180 Celsius for 20-25 minutes (or more, depending on how large the potato wedges are), the tofu and chickpeas for 15 minutes


Protein breakdown: around 34g protein
Total protein: around: 110.5g





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sub count: 23514 lovely people

Chapters
00:00 morning routine & run
04:38 breakfast
07:55 lunch
10:47 dinner

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