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WEEK OF WORKOUTS 🏋️‍♀️ + 7 High-protein Post-Workout Snack Ideas 🍓🥪

In this video, I’m sharing a full week of my workouts – everything I do to stay consistent, strong, and energized. I go to the gym 4 times a week, take long outdoor walks 3 times a week, and include 2 short Pilates-style sessions at home for mobility and recovery 💪✨

I’m also showing you 7 healthy and high-protein post-workout snacks that help me fuel my body after training! These are easy, delicious and quick to make!

Here’s what you’ll find in the video:
My weekly gym split 🏋️‍♀️ (lower body, upper body, abs, mobility)
Realistic walk & Pilates routines 🚶‍♀️🧘‍♀️
High-protein snack recipes including smoothies, yogurt bowls, snack boards, sandwiches and more🥭🍓

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❤️


High-protein berry smoothie

Ingredients for 2 servings:
1 cup frozen raspberries (130 g)
1 cup frozen blueberries (160 g)
optional: 1/2 frozen banana (to make it sweeter)
1 1/2 cups (lactose-free) high-protein Greek yogurt (380 g)
2 tablespoons chia seeds + 1/2 cup milk (120 ml)
1/2 cup milk of choice (120 ml)

1. Soak the chia seeds in the milk for about 20 minutes
2. Put all the ingredients into a blender and mix until creamy


Yogurt bowl with homemade granola & raspberry chia jam

Recipe for the granola:
2 cups gluten-free oats or buckwheat flakes (480 ml)
1/2 cup chopped nuts of choice, I used walnuts (120 ml / 75 g)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup or sweetener of choice
2 teaspoons vanilla extract
2 teaspoons cinnamon

1. Mix all the ingredients together.
2. Spread the mixture on a baking pan lined with parchment paper.
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20-25 minutes (mixing in between)

For 3 servings of raspberry chia jam:
1 cup raspberries (130 g)
2 teaspoons chia seeds
2 - 3 teaspoons maple syrup or honey, to taste

1. Mash the raspberries. Add the chia seeds and maple syrup and stir. Let set in the fridge for one hour


Snack board with high-protein hummus

for six servings of the hummus:
1 1/2 cups chickpeas (about 375g)
juice of 1 lemon
2 roasted bell peppers
2 tablespoon garlic infused olive oil
2 tablespoons tahini
1 teaspoon ground cumin
(If you don’t have IBS, add 1-2 teaspoons garlic powder)
1/2 teaspoon salt
1 1/2 cups (lactose-free) high-protein cottage cheese (300 g)

1. Add all the ingredients into a blender or food processor and mix until creamy
2. Store in containers in the fridge.

for the snack board:
Mini cucumber
Grape tomatoes
Pistachios
Seed crackers
Boiled eggs
Raspberries
Blackberries


High-protein mango frozen yogurt

This makes 2 servings:
2 cups frozen mango cubes (340 g)
1 cup (lactose-free) high-protein vanilla Greek yogurt/quark (250g)
1 scoop (vegan) vanilla protein powder

1. Blend all the ingredients together and enjoy!


High-protein chocolate smoothie

Ingredients for two servings:
1 frozen banana
Ice
1 1/2 cup milk of choice (360 ml)
2 scoops (vegan) chocolate protein powder
1 pitted date
2 tablespoons unsweetened cacao powder

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


High-protein summery sandwiches:
For one serving:
2 slices of high-fibre bread
1/2 cup (lactose-free) high-protein cottage cheese (100g)
2 slices of prosciutto
1/2 peach
Balsamic glaze
Pinch of chili flakes
Fresh basil


00:00 Intro
00:43 Lower body workout
01:49 Berry smoothie
02:57 Rest day + yogurt bowl
05:39 Upper body workout
06:37 Snack plate
07:30 Lower body workout
09:26 Summery sandwich
10:41 Walk & pilates workout
11:39 Mango frozen yogurt
12:27 Walk & ab workout
13:17 Chocolate protein smoothie
14:05 Upper body workout
15:16 Yogurt bowl

Let me know which snack you’ll try first! 💬

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#snackideas #workoutroutine