What I Eat In a Few Days | High protein, Easy & Healthy Meals

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What I eat in a few days🤩 In this vlog I make easy, healthy & high-protein recipes! We are making French toast bake, smoothies, tunacado sandwiches, the viral sweet potato bowls, sushi cups, chocolate oatmeal pancakes and more!😍

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


Berry French Toast Bake

Ingredients for two servings:
4 slices of high fiber bread, cubed
3 eggs
1/2 cup milk (120 ml)
1 scoop (vegan) vanilla protein powder (1/4 cup / 60 ml)
1-2 teaspoons maple syrup or honey
1 teaspoon vanilla extract
1 teaspoon cinnamon
3/4 cup raspberries & blueberries (180 ml)

1. Mix together eggs, cinnamon, maple syrup, milk and protein powder
2. Cut bread into pieces and place into a greased baking dish or two ramekins
3. Pour over the egg mixture. Top with the berries. Make sure that the bread pieces are covered in the egg mixture.
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 20-25 minutes


Tunacado Sandwich

Ingredients for two servings:
7 oz. / 200g tuna
2 heaped tablespoons Greek yogurt
2 teaspoons dijon mustard
1 teaspoon light mayo
3 green onions, chopped
optional: handful of dill
1 jalapeño chopped
juice of 1/2 lemon
Pinch of salt & pepper

bread of choice

Toppings
pesto
avocado
tomato
jalapeños

1. Begin by thoroughly draining the tuna. Use a fork to flake it into a mixing bowl
2. Add all the ingredients for the tuna mixture into a bowl and mix well
3. Toast the bread
4. Spread a generous layer of pesto on one slice of the bread. Evenly distribute the tuna mixture onto the pesto-covered bread. Place slices of ripe avocado on top of the tuna mixture. Follow with slices of tomato. If you enjoy a bit more heat, add a few extra jalapeño slices at this stage


Snack:
Chocolate Coffee Smoothie

Ingredients for two servings:
2 frozen bananas
2 shots of espresso
1 cup milk of choice (240 ml)
2 scoops (vegan) chocolate protein powder (60 g)
2 tablespoons unsweetened cacao powder

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

Viral Sweet Potato Bowl

Diced sweet potato + olive oil, paprika spice, salt and pepper

Ground beef + taco seasoning

Lettuce
Cottage cheese
Avocado
Honey
Chili flakes

1. Bake the sweet potatoes at 220 celsius / 425 Fahrenheit for about 25 minutes
2. Meanwhile cook the ground beef and season it with taco seasoning
3. Build the bowls


Strawberry Smoothie

Ingredients for two:
2 cups frozen strawberries (300 g)
1 1/2 cups milk of choice (360 ml)
1 cup high-protein Greek yogurt (250 g)
1 scoop vegan vanilla protein powder

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

Breakfast
Chocolate Oatmeal Pancakes

Ingredients for two servings:
1 cup high protein cottage cheese (200g)
4 eggs
1 tablespoon maple syrup/honey
2 teaspoons vanilla extract
1 cup (gluten-free) oats (2.4 dl)
2 tablespoons unsweetened cacao powder
2 teaspoons baking powder

toppings:
berries of choice

1. Add all the ingredients into a blender and mix until smooth
2. Cook on a non stick skillet for a few minutes on each side
3. Serve with berries, for example


Dinner
Sushi Cups

For the sushi cups:
10.5 oz. / 300g cubed salmon
1 tablespoon soy sauce
1 tablespoon light mayo
1-2 tablespoons sriracha or hot sauce, to taste
pinch of salt
1 cup / 2 1/2 dl cooked rice, I used basmati rice but sushi rice works well too
2 teaspoons rice vinegar
3 nori sheets

For the sauce:
1/4 cup Greek yogurt (60 ml)
1 tablespoon light mayo
1-2 tablespoons sriracha / hot sauce
Pinch of salt

For topping:
chives, to taste
avocado
cucumber

1. Mix the cubed salmon with the salt, mayo, soy sauce, sriracha/hot sauce
2. In another bowl mix together the rice and vinegar
3. Cut the nori sheets into squares, I cut each into four smaller squares
4. Grease a muffin pan. Top the nori squares with a couple of tablespoons of the rice and place them into the muffin pan cavities. Top with the salmon cubes
5. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 10 minutes


Chocolate Frosting

300 g / 3.5 oz. dark chocolate (I used 80% dark chocolate)
1 1/2 cup canned coconut milk, the thick part (360 ml)

1. Melt the chocolate in the microwave. Let it cool down for a few minutes
2. Add the coconut milk and stir. Let set in the fridge until desired consistency


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