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: https://youtube.com/shorts/3bEHpflvxLk?feature=share

#highprotein #healthyrecipes #whatIeatinaday

[Music] [Music] good morning for breakfast I made high protein avocado toasts i used gluten-free tap bread then I added low-fat cottage cheese half an avocado two softboiled eggs and then I drizzled some honey on top and added a pinch of salt pepper and chili flakes this contains about 27 g of protein so this will keep me full for several hours [Music] i’ve been doing lots of editing the past few hours but now I’m going to start prepping lunch i’m making nourish bowls with roasted sweet potatoes and crispy chickpeas i just washed these sweet potatoes well and now I’m going to chop them into small pieces [Applause] [Music] next I’ll add some olive oil [Music] and a pinch of salt and pepper and some paprika spice [Music] and chili flakes and then just toss And now I set these aside while I prep the chickpeas [Music] and now same thing with the chickpeas as with the sweet potatoes we’re going to add olive oil and the spices [Music] next I’m going to spread the sweet potatoes and the chickpeas onto a baking pan lined with parchment paper [Music] next I’m going to roast them at 220 Celsius degrees 425 in Fahrenheit for about 25 minutes while they’re in the oven I’m going to cook some quinoa always remember to rinse your quinoa first and I like to cook it in vegetable broth for extra flavor next for the dressing we need olive oil balsamic vinegar dijon mustard and a pinch of salt and pepper [Music] [Music] the ready quinoa should look like this as the base for the nourish bowls you can use pretty much any greens you like i’m using arugula this time then besides the sweet potatoes chickpeas and quinoa I’m going to add some crumbled feta on top [Music] and here’s the ready lunch we just got back from the gym for a post-workout snack i’m going to make a high protein mango passion fruit smoothie so we’re going to need frozen mango passion fruits high protein vanilla cork or yogurt and some milk so now just add all the ingredients into the blender [Music] and now just blend until smooth and here’s the ready smoothie it’s so creamy and refreshing for dinner we’re going to make lemon basil risoto with chicken first we’re going to heat up olive oil on a pan and then we’re going to add green onions if you don’t have IBS you can replace the green onions with a regular onion and then we’re going to add risoto rice and lots of chicken stock and then we’re just going to let it simmer for about 20 minutes [Music] hey hey hey meanwhile the risoto is simmering i’m going to cook the chicken breasts i already made a marinade for the chicken off olive oil dried basil salt and pepper and chili bits i’m going to let them cook for about 3 minutes per side now that the rice has absorbed the chicken stock I’m going to add some lemon juice then I’m going to add lots of spinach and one bunch of fresh basil and then we just stir and lastly I’m going to add grated parmesan and then we just stir until it melts the ready risoto should look like this [Music] here’s the ready dinner the risoto turned out so good with the dinner we’re also going to have some carrots for dessert we’re going to have my homemade ice cream i’m going to have a scoop of this pistachio flavor and Aaron wants to have a scoop of the chocolate flavor recipes for both of these are already posted on YouTube shorts Instagram and Tik Tok cuz I am currently doing 15 days of ice cream and survey recipes but definitely recommend trying these out they’re super easy to make and so good [Music] those were all the meals I had today the written recipes are in the description box as always let me know in the comments what kind of recipes you would want to see next if you’re looking for more healthy and easy recipes check out my ebooks i’ll add the link down below if you like this video please be sure to give it a thumbs up cuz it really supports my channel i hope you tried the recipes enjoy