What I Eat In a Day | Easy, Healthy & High protein Meals| Tortilla Cups, Chocolate Smoothie…

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What I eat in a day😍 In this video I make easy, healthy & high-protein recipes! We are making tortilla egg cups, homemade oat bread, chicken sandwiches, chocolate smoothie and honey glazed salmon!🤩

If you are looking for more healthy and high-protein recipes, check out my Ebooks that have 180 easy recipes: https://www.fitfoodieselma.com/e-books 🥰


Breakfast:
Tortilla Egg Cup

For one serving:
1 wholegrain tortilla, I used oat tortillas
3 eggs
pinch of salt & pepper
1 oz. / 30 g feta
cherry tomatoes, halved
handful of spinach, chopped
fresh basil, chopped

1. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 25-30 minutes


Lunch:
Red Pesto Chicken Sandwich

toppings:
red pesto
cooked chicken breast (seasoned with paprika spice, oregano, salt & pepper)
arugula
mozzarella
tomatoes
balsamic vinegar

Oat Bread
1 1/2 cups warm water (360 ml)
4 teaspoons of dry yeast (11 g)
3 tablespoons olive oil
2 tablespoons maple syrup or honey
1-2 teaspoons salt
1 1/2 cups / 360 ml oat flour
3/4 cup / 180 ml all purpose gluten-free flour mix or wheat flour
Only if using gluten-free flour mix: 1 - 3 teaspoon psyllium husk powder (add only 1 teaspoon if your flour mix already contains psyllium, if it doesn’t add 3)
1 egg white (leave out if using wheat flour)

1. Heat the water in the microwave till 42 Celsius degrees (or according to your yeast package). Mix the yeast with the water.
2. Add maple syrup, salt, olive oil and stir
3. In another bowl mix the oat flour, all purpose gluten-free flour and psyllium husk powder together. Add the flour mixture into the bowl with the wet ingredients and mix with a mixer for 2 minutes
4. Add the egg white and mix again for 2 minutes
5. Pour into a loaf pan lined with parchment paper
6. Let rise uncovered for about 30-45 minutes
7. Bake at 200 Celsius degrees / 390 in Fahrenheit for 35-45 minutes
8. Let cool in the pan for about 15 minutes, before transfering it to a wire rack to cool down completely
9. Store in an air-tight container in room temperature


Colourful drink

For the ice cubes:
1/4 cup raspberries or watermelon (35 g)
3/4 cup water (180 ml)

1/4 cup pineapple (40 g)
3/4 cup water (180 ml)
optional: 1/4 teaspoon blue spirulina

3/4 cup water
juice of 1/2 lemon

For the drink:
1/4 cup pineapple sparkling water (60 ml)
optional: 1/4 teaspoon blue spirulina

3/4 cup lemon sparkling water (180 ml)

1. Blend the raspberries with the water. Spoon into an ice cube tray. Rinse the blender. Blend pineapple, water and blue spirulina together. In a bowl mix water and lemon juice together. Spoon the mixtures into an ice cube tray. Let set in the freezer for at least 3 hours
2. Mix pineapple sparkling water with the blue spirulina, pour into a glass. Add the ice cubes into the glass. Pour sparkling water on top and enjoy!


Snack:
Chocolate Protein Smoothie

For two servings:
1 frozen banana
ice
2 dates
2 scoops (vegan) chocolate/peanut butter flavoured protein powder
2 tablespoons unsweetened cacao powder
2 cups milk of choice (480 ml)

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


Dinner:
Honey Glaced Salmon in the oven

for two servings:
3 tablespoons honey
2 tablespoons soy sauce
1 tablespoon sesame oil
(if you don’t have IBS, add 2 cloves of grated garlic cloves)
1/2 red chili, finely chopped
1 teaspoon grated fresh ginger
2 filets of salmon

serve with
rice
broccolini, ends cut off
green onions

1. Mix all the ingredients together for the sauce
2. Place the salmon filets onto a baking pan lined with parchment paper with the broccolini. Spoon the sauce over the salmon filets. Sprinkle broccolini with salt
3. Bake at 200 celsius degrees for 10-12 minutes


#whatieatinaday #highprotein