Скачать или смотреть What I Eat in a Day to Stay Healthy & Fit | Easy & High Protein Meals

Looking for easy and high-protein meals to help you stay healthy, happy and fit?🍳💪 In this video, I’m sharing exactly what I eat in a day to fuel my body, build lean muscle, and feel my best. These simple, delicious recipes are perfect for busy days. Whether you're focused on clean eating, increasing your protein intake, or just need some fun meal ideas, this video has you covered! Healthy meals don't have to be boring! Everything in moderation is the key to staying healthy, happy & consistent😍 In this video I’m making high-protein avocado toasts, nourish bowls, mango passion fruit smoothie and lemon & basil risotto.

More easy & healthy recipes in my Ebooks: https://www.fitfoodieselma.com/e-books 🥰 Thank you so much to everyone who has already bought the books, it means the world to me and makes it possible for me to keep creating these recipe videos❤️

00:00 Intro
00:11 High-protein Avocado Toast
01:37 Nourish Bowls
04:54 Mango Passion Fruit Smoothie
05:44 Lemon & Basil Risotto
08:05 Homemade Pistachio Ice Cream

BREAKFAST:
High-protein Avocado Toasts

for one serving:
2 slices of bread
2 soft boiled eggs
1/2 avocado
1/2 cup low fat cottage cheese (100g)
honey
chili flakes
Pinch of salt & pepper


LUNCH:
Nourish Bowl

Ingredients for two servings:

For the roasted sweet potatoes:
2 small sweet potatoes, cubed
1 tablespoon olive oil
2 teaspoons paprika spice
Pinch of salt & pepper
Pinch of chili flakes

For the crispy chickpeas:
1 can chickpeas, rinsed and blotted dry (about 230 g)
1 tablespoon olive oil
1-2 teaspoons paprika spice
Pinch of salt & pepper

Dressing for two:
2 tablespoons balsamic vinegar
2 tablespoons olive oil
2 teaspoons dijon mustard
Pinch of salt & pepper

For the bowls:
Arugula or greens of choice
Quinoa
Crumbled feta

1. In a bowl mix together sweet potatoes, olive oil and spices
2. In another bowl mix together chickpeas, olive oil and spices
3. Spread them onto a baking pan lined with parchment paper
4. Bake at 220 Celsius degrees / 430 in Fahrenheit for 20 - 30 minutes
5. Mix all the ingredients for the dressing together
6. Add all the ingredients for the nourish bowls into two big bowls, toss and enjoy


SNACK:
Mango Passionfruit Smoothie

This makes two servings:
1 1/2 cups frozen mango chunks (about 260 g)
1 1/2 cups (lactose-free) high-protein vanilla Greek yogurt (about 370 g)
two passionfruits
1/2 cup milk of choice (120 ml)

1. Put all the ingredients into a blender and mix until creamy


DINNER:
Lemon Basil Risotto with Chicken

for the chicken marinade:
3 tablespoons (garlic infused) olive oil
2 teaspoons paprika spice
1 teaspoon dried basil
1 teaspoon salt
pinch of pepper
pinch of chili flakes
4 chicken breasts

for four servings:
2 tablespoons (garlic infused) olive oil
5 green onions, chopped (if you don’t have IBS, replace with one finely diced onion)
1 1/2 cup risotto rice (3 1/2 dl)
4 cups chicken stock (9 1/2 dl)
1/4 cup lemon juice (60 ml)
pepper
spinach, to taste
1 bunch of fresh basil
1/2 cup grated parmesan (40 g)

1. Mix all the ingredients together for the chicken marinade and let the chicken marinate for 30 minutes
2. Heat olive oil in large pan. Add the green onions/onion and sauté for a few minutes. Add arborio rice and stir constantly for 1–2 minutes until the rice looks slightly translucent around the edges but still white in the center.
3. Add hot chicken stock. Stir, cover and bring to a boil
4. Once boiling, reduce heat and let simmer for 15-20 minutes over medium heat until the rice starts to absorb the liquid. Stir occasionally
5. Meanwhile cook the chicken breasts on another pan
6. After rice has absorbed the liquid, add lemon juice, basil, and spinach and stir. Let simmer until rice has absorbed all liquid. Lastly add parmesan and stir until creamy

DESSERT:
Pistachio Ice Cream

Recipe here:    • Easy Pistachio Ice Cream😍 #icecream #easyr...  


#highprotein #healthyrecipes #whatIeatinaday