What I Eat in a Day for 100g+ Protein 🍳 Easy & Delicious Meals

In today’s What I Eat in a Day, I’m sharing over 100g of protein with quick, easy, and delicious recipes you can make at home. These meals are perfect if you’re trying to build muscle, stay energized throughout the day, or simply add more protein into your diet.

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🍳 Breakfast – Omelette with Chicken Sausage (29G Protein)
Ingredients:
2 whole eggs
1 egg white
2 Amylu Maple Chicken Sausage Patties (Costco), olive oil
½ avocado, sliced
½ cup blueberries


🥗 Lunch – Rosemary Lime Butter Chicken Bowl (45G Protein) Ingredients:
1.5-2 lb chicken breast, cut into small pieces
2 tbsp olive oil
Freshly chopped onion
1 tbsp minces garlic
Oregano
Cajun seasoning
21 Seasoning Salute (Trader Joe’s)
Onion powder
Garlic powder
Thyme
Smoked paprika
Fresh rosemary
2 tbsp butter
Juice of 1 lime
1 cup cooked quinoa (seasoned with 21 Seasoning & salt) 8 G protein
Mixed greens
Vegan Caesar dressing (Trader Joe’s)
1 cup frozen corn, cooked
Cilantro Lime Dressing: ¼ avocado, 1 tbsp Greek yogurt, juice of 1 lime, garlic powder, salt, olive oil

Instructions:
1. Wash chicken with vinegar, pat dry, and trim fat.
2. Coat with olive oil, onion, garlic paste, and seasonings.
3. Brown chicken in a skillet, then add butter, rosemary, and lime juice.
4. Serve over quinoa with salad, corn, and cilantro lime dressing.

🦐 Dinner – Coconut Shrimp with Pesto Farro (28 G protein)
Ingredients:
2 lb shrimp, peeled and deveined
Onion, chopped
Scallions, chopped
2 garlic cloves, minced
1 Scotch bonnet pepper, minced (optional for heat)
1 tbsp Grace jerk seasoning (optional)
Adobo seasoning
21 Seasoning Salute
Oregano
Cajun seasoning
Allspice
*Old Bay seasoning
Ethiopian berbere spice (or smoked paprika)
Fresh thyme
1 cup coconut milk

Pesto Ingredients:
½ cup toasted pine nuts
2 tbsp lemon juice
1 garlic clove
¼ tsp sea salt
Black pepper to taste
2 cups fresh basil leaves
¼ cup olive oil (more for smoother pesto)
¼ cup Parmesan cheese (or nutritional yeast for vegan)

0:00 Intro
00:06 What I Eat in a Day (Healthy High-Protein Meals)
2:47 Breakfast: Omelette with Chicken Sausage (29g Protein)
6:47 Lunch: Rosemary Lime Butter Chicken Bowl (45g Protein)
12:34 Dinner: Coconut Shrimp with Pesto Farro (28g Protein)
16:19 Evening Tea & Winding Down

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