What I Eat in a Day to Stay Fit & Energised (High Protein & Healthy)

A relaxed video showing what I eat in a day to stay healthy and energised.
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👨‍🍳 MY KITCHEN ESSENTIALS
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RECIPES IN VIDEO:
(Complete instruction within the ingredients list before starting the method)

Quinoa granola
Makes 1 large containers worth
Ingredients:
100g rolled oats
100g quinoa, uncooked, rinsed and drained thoroughly
75g any nuts, coarsely chopped
50g seeds: Pumpkin seeds and Sunflower seeds work nicely
1/8 tsp salt
1 tsp vanilla extract
1 tbsp olive oil (optional)
25g coconut flakes, unsweetened
100g dried fruit: Goji berries, raisins, cranberries, sultanas etc.
Date puree

For the date puree:
75g pitted dates
100ml boiling water

Method:
Preheat the oven to 160C.
Start by making the date puree by pouring the boiling water over the dates and setting aside.
Once it’s cooled or warm, blend until smooth.
Add the oats, quinoa, nuts, seeds, salt and vanilla and olive oil to a medium bowl. Pour over the date puree and mix to combine.
Spread out evenly onto a baking tray lined with parchment paper.
Bake for 15-20 minutes until golden brown, turning every 5 minutes.
Alternatively air-fry for 12-15 minutes.
Add the coconut flakes and cook for another 3-5 minutes. Keep an eye on it to ensure it’s not burning.
Remove from the oven and add the dried fruit.
Serve with yoghurt and fresh berries.


Autumn Caesar salad with roast squash
Serves 3-4
Ingredients:
1 small butternut squash
¼ tsp cinnamon
¼ tsp nutmeg
1 tbsp rosemary, finely chopped
2 cloves garlic, crushed
125g kale, roughly chopped and washed
25g pecans or any nuts of your choice
50g pomegranate seeds

For the tofu:
280g extra firm tofu
1 tsp dijon mustard
1 tbsp olive oil
1 tsp granulated garlic
1 tbsp nutritional yeast
1 tbsp cornflour
½ tsp turmeric
½ smoked paprika

For the ceasar dressing:
50g cashews
100-120ml water
1 small clove of garlic
½ tsp dijon mustard
½ lemon, juiced
½ tsp miso
1 tsp capers (optional)
1 tbsp nutritional yeast

Method:
Preheat the oven to 200°C (400°F) or air-fry at 180°C (350°F)
Toss cubed squash with olive oil, cinnamon, nutmeg, rosemary, salt, and pepper. Roast for 25–30 minutes, flipping halfway, until golden and tender.
Add the tofu to a medium bowl and coat with dijon mustard and olive oil first, then sprinkle over garlic granules, nutritional yeast, cornflour, turmeric, smoked paprika, salt, and pepper.
Toss to coat and bake for 20–25 minutes, turning once, until crisp and golden.
Blend together the cashews, water, garlic, dijon mustard, lemon juice, capers, nutritional yeast, maple syrup, salt, and pepper until smooth and creamy to make the Caesar dressing.
Blanch in boiling water for 1–2 minutes, then drain well.
Toss kale with Caesar dressing, then top with roasted squash, crispy tofu, toasted nuts, and pomegranate seeds. Serve immediately with extra dressing on the side.

Sri Lanken brown rice inspired by: https://www.theflavorbender.com/sri-l...
Recipe is in the comments section.


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STAY IN TOUCH
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TIMELINE
0:00 Intro
0:15 Hydration
0:45 Mitzies breakfast
1:17 Coffee and supplements
2:30 Quinoa granola
6:24 Morning snack
7:40 Autumn Caesar salad
13:50 Afternoon snack
16:00 One-pot Sri Lanken style curry

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Hi, I’m George! I’ve been a chef for 10 years, and I created Earthy Goodness Kitchen as a hub for connection, creativity, and nourishment through plants. Adopting a plant-based lifestyle can be challenging, but I’m here to support you with easy-to-follow recipes, thoughtful guidance, and a community that celebrates good food.