What I Eat in a Day to Gain Muscle | 130+ Grams of Protein

What I Eat in a Day to Gain Muscle | 130+ grams of Protein | Thank you Ritual for sponsoring today's video! Go to www.ritual.com/sanne30 to get 30% off your first order. If you don't love Ritual within the first 30 days, your first order is on them!
Hi friends!
I hope you all had a beautiful week so far, happy Friday! I have been busy busy busy this month with just everything going on in my work life as well as personal life. So many exciting things to come for you all I absolutely cannot wait.
I have been getting the chance to talk on more podcasts lately which is something new to me, and have been super grateful for. I am so excited for these podcast episodes to launch so you all can learn more about both my wellness and entrepreneurial journeys with modeling, building a health and wellness platform, and so much more that I won’t go too far into detail with you here. :)
I find that a popular topic that a lot of you have either messaged me or commented about recently has been my journey with gaining muscle and upping the amount of protein in my diet. So, I wanted to share with you another WIEIAD video where I walk you through each recipe that I make and ways I add in protein to every meal. Just a friendly reminder, that this is what I eat in a day for what my body was craving and telling me what I needs!
To recreate my favorite high-protein meals, use my favorite protein powder from Ritual with code Sanne30 for 30% off your order. Ritual ships to the US, Canada, and the UK! www.ritual.com/sanne30
xx
Sanne
Carrot Ginger Dressing from Soul Sync Kitchen:
- 1 small carrot, peeled and roughly chopped
- 1/2 shallot, peeled and roughly chopped
- 1 thumb-sized piece of fresh ginger
- 1 tbsp white miso paste
- 2 tablespoons rice wine vinegar
- 1/2 lime, juiced
- 1/2 tbsp sesame seed oil
- 3 tbsp olive oil
Links:
- Nekohama matcha: go.shopmy.us/p-958063
- Ninja Mini Food Processor: go.shopmy.us/p-1133572
- Cymbiotika Pure Hydration Packs: go.shopmy.us/p-2184591
- Pea Milk: www.amazon.com/Sproud-UNSWEET...
Follow me!
Instagram: @sannevloet (bit.ly/2vlnHLy)
Twitter: @sannevloet (bit.ly/2OKggYH)
Subscribe!!! bit.ly/2KzihS5
Follow the link to my gear page with everything I use to create content - B&H Photo - bhpho.to/34XSsaj
Music:
I used music from Epidemic Sound - share.epidemicsound.com/GVgBV
I used music from Music Bed - share.mscbd.fm/sannevloet

[@hanelno]

I just want to leave this comment here for anyone that has lost their period or suffer from amenorrhea that simply eating more protein and strength training is not healing. Eating disorders and amenorrhea is common in body builders and other athletes when the body is under a lot of stress from over training and malnutrition. Your body will need proper nutrition with sufficient amounts of carbohydrates and fat along with enough rest to bring your stress and cortisol levels down ❤️

[@SanneVloet]

Totally agree with this!

[@ilariamasullo3353]

So glad you pointed this out. Whether we like it or not we need body fat to keep our reproductive system going and ovulating, and no eggcell means no period! Our bodies want to have enough fat in store to support pregnancy at any moment and they don't care if we're not planning on getting preggo 😄 they follow their own, primeval script

[@AyHess]

Yeah this diet is still quite restrictive especially for such a tall person. Ive never seen such a tiny waist before.

[@giuliabiotti6685]

I see you healthier now! So happy for you! And also much happier ❤ always rooting for you ❤

[@cristinax6081]

LOVED EVERY SECOND OF THIS!!!! I’ve been trying to increase my protein intake and this was just perfect!! Amazing as always Sanne! Love from the U.K. ❤

[@lauramittendorff1765]

Dankjewel Sanne, dat je de tijd neemt om je fantastische en gezonde recepten met ons te delen! 🙏🏻

[@traceyiann1913]

I love this video thank you Sanne! You look super healthy. Have a wonderful day! ❤

[@AI-dreaming-Life]

The video was a pleasure to watch-informative and entertaining. Looking forward to the next installment!

[@denisegrosch2744]

This was a great video! I try to get more protein as well. I am looking forward to making the salad dressing it looks amazing!!

[@brendachaves6375]

Happy Friday Sanne ❤

[@louisedurrant1804]

Fabulous recipes thank you, lots of ideas for meal prepping this week, have a good week..Louise x

[@Hannaa008]

Really liked the video! Could you do a similair one with more plant based options? Would be so helpful xx

[@haileykuo5335]

Hey Sanne! I'm from Taipei and enjoyed your video a lot!! I tried to wake up early for me time and it was amazing. It made me feel much happier the whole day! Just want to say thank you and hope you have a wonderful day! xoxo ❤

[@SanneVloet]

Glad you enjoyed it!🫶🏻

[@feeedorable]

The salad looks amazing, what a fun dressing idea!

[@KortneyMa]

@sanne vloet I absolutely love your Pilates workouts!! I just bought the the app for my birthday!

[@JazCue90]

Wow! Proud of you, girl! Also, your hair is looking fuller. It’s definitely the protein!

[@hnnhml]

Ooh nice👏🏻👏🏻 perfect timing as I’m also on a high protein diet for body recomp so thank you for the inspo😍

[@SanneVloet]

You're so welcome!

[@charm8968]

Loved the Vid. Was wondering where you get your cups, plates and utensils? Thank you

[@maevalaruelle]

I also love watching your videos! You're a real source of inspiration, in terms of nutrition but also in terms of lifestyle (how to feel good at home, workout etc). I hope you'll organize a food event in Paris one day ahah? Have a great day!

[@w.w.3211]

I'm happy with your journey and the results. I have a problem of losing weight and getting back in shape. That's so hard...

[@LaurenGNolan]

I love this video, do you plan on doing a coffee talk soon? I always find them cozy and relaxing to watch 😊 have a good day!

[@emmatuel8411]

love this so much!! would love to keep seeing high protein meals as that's something i'm also working on now:))

[@SanneVloet]

This is so helpful to known More to come! 😊

[@whitneysommer2351]

Loved this video Sanne! Can't wait to try the carrot ginger dressing 🫶

[@SanneVloet]

It's so good!

[@debchaffin]

loveeee your food inspo !!

[@Msyummyummytummy]

Hi Sanne, loved the recipes and the video! Could you tell me where the small twisted hoops in the beginning of the video are from? Thanks!

[@faithloves1]

Yesss the morning show!!!

[@mymom4724]

Dropped the video at the perfect time

[@helengreen6724]

Good morning, Sanne. I really enjoyed this video. Like the meals and will try them. I would like to build more muscle, which is a good thing. I wanted to ask you, what brand and where did you get your air fryer? Have a good match day 💚

[@karinavines1515]

Hello there, thank you for sharing some great recipes i will definitely be trying 😊 Have enjoy your weekend 😍

[@SanneVloet]

Thank you! You too!

[@ginnysherosky6719]

Your content and advice have helped me tremendously! You've reminded me that healthy eating does not need to be bland, complicated, nor difficult. I appreciate you. :)

[@SanneVloet]

Comments like these make me realize why I love doing what I do 🥰

[@talalayahoo]

yayyyyyyyyy This is the one i waiting every Friday.....

[@vamanacampbell6197]

So amazing, mixing all these ingredients together, and getting 😋 yummy and delicious sustainable food... Thank you Sanne... Blessings to you and yours... ❤❤🙌🏾☀️🙌🏾...

[@terra_cotta6319]

Thank you so much for this video! My Dr gas been telling me for years I need more protein and its been so challenging. Thank you!

[@mwintersweet3538]

I would make all of these but add some more carbs. Essential for muscle bulding, too. For example some sour dough with the salad. Or just some more quinoa 🤤

[@cesskin7979]

Thank you so much Sanne ❤

[@SanneVloet]

You are so welcome!

[@sarasilvennoinen9793]

Could you share how you balance exercise with your current goals, how you train/workout split/any tips what to do and what not to do if one wants to regain their period back? Would find that very helpfull!🥰

[@SanneVloet]

Thanks for the idea!🥰

[@bubulemon]

Hello Sanne! I was wondering what you feel about evening /night workouts. I notice that you usually work out in the morning or during the day. But what about those busy days where you just didn't have time for it until about 9 pm... I often get very unsure then and ask myself if I should just go for a round of pilates, or is it just too late now and it's more bad than good? I would really like to hear your opinion on this 😊

[@aparnamishra1487]

Hi Sanne, loved the video! Could you share where the emerald green tee you are wearing is from?

[@federicacusumano8499]

Hello Sanne. I would like to know if besides the protein powder,you can recommend a hormone balance supplement? I am off balance and also seeking support to get my body stronger, greater intake of proteins to get my period on track after 3 years of irregularities. Also, what is the application you use to track your macro/protein intake ? Thank you for your replies. Glad to see you happier and stronger at each new video 😊

[@veekay1360]

Hi! :) Nice video! I was wondering what air fryer you use ? I'd be interested in getting something similar! Thanks 😊

[@emilyribnicky9410]

I''ve been resisting buying another food appliance...but that air fryer. It's so tempting!

[@slowlivingturtle]

Hi Sanne :) I enjoyed this video a lot, I currently try to have more protein as well. But this is not easy when living the Vanlife! We don't have a fridge or freezer, but with plant protein and some protein packed take out now and then, it is actually possible :) have a great day!

[@SanneVloet]

That’s so cool to do! I give you lots of props I don’t think I could do that 😂

[@fitwithhanna]

Thank you so much for this!! I am exactly on the same journey a you. I would like to build muscle, and get my period back. I follow SSB weekly workout schedule but I would be so grateful if you could tell us your weekly workout schedule/routine during this journey!! It’s amazing to know that I am not alone on this journey! Thank you Sanne honestly!!!❤️

[@SanneVloet]

You're so welcome!

[@orang1414]

Hey me too, your not alone, I totally believe that our cycles will return for good. Trusting in yourself and this process is my mantra. Just keep going, moving your body, giving it enough fuel and the magic will come x

[@marianacosta3510]

Lunch and dinner seemed so so delicious, really want to recreate those recipes, specially making a steak in the oven/air fryer. And the dog at the end

[@SanneVloet]

Hope you enjoy them! 🥹

[@guilhermejunior2689]

Congratulation on the vídeo 👏and Happy Friday 🌞

[@SanneVloet]

Thank you! You too!

[@lisazhou9257]

Great Timing! Nice video for breakfast ❤

[@SanneVloet]

Thank you!! xx

[@muddpie56]

Thank you for sharing! Can you please give an update on the Oura ring? Are you still using it?

[@anjunatuna]

I just made the breakfast! Not as pretty as yours but super tasty. Never thought to combine protein powder with greek yogurt but it's perfect. Super tasty combo.

[@elisesmith8749]

Love it thank you!! Do you feel like your history as a model has harmed your relationship with food? How have you healed from that? ❤

[@vt474]

Authentic and gorgeous ❤ you’re just the best! 🥰

[@SanneVloet]

Thank you so much! x

[@patryze]

Where did you get your almond butter? I haven't been able to find that brand in LA and it's my favorite!

[@bodybymamakatcoachkat6508]

Hi sanne!!! Just curious about your starting weight vs your current on this journey

[@oggii92]

Isn't it weird we remove the starch from the potatoes with ice water, and then add corn starch to make it more crispy? Haha I do it myself, just realised that?? Anyways thanks for amazing ideas and recipes Sanne! Everything looks amazing 😀

[@guilhermejunior2689]

Yum 🍴. Thanks for the tips

[@SanneVloet]

You are so welcome!

[@orang1414]

Legit buzzing for you Sanne! Really appreciate your openness in sharing your passion and commitment along your journey, it makes me feel encouraged that I can join you alongside my own health and fitness journey. Will these recipes be available on the SSB app? Also would it be ok to ask if you track your macros to help you achieve your protein target? And do you still follow a paleo approach to eating and focus more on higher fat since you’ve made your changes? ❤xx

[@orang1414]

Also your breakfast bowl looks a dream, I need to get some more protein powder so an even better opportunity to try Ritual 😊x

[@SanneVloet]

Hi!! Awh thank you so much, means a lot to hear this feedback. The protein yogurt bowls I make just randomly and have found that they are so yummy and easy 😂 the Chinese chicken salad however is a SSB recipe and is available on the platform for members!! If you would like to try Ritual, I highly recommend! It’s the best tasting protein powder I’ve had by far, and you can use my code when you do to get you a discount! xx

[@orang1414]

@@SanneVloetThank you so much xxx

[@unapologeticallyromel7096]

Love your channel 💕

[@SanneVloet]

Thank you so much!!

[@user-dl6ix1ds7h]

Thanks for the great inspo, Sanne! Looks so yummy and healthy! I wish I could gain weight as well, but nothing works for me😢and the hairloss is frustrating lately..

[@SanneVloet]

I would suggest try implementing protein in every meal, for women especially it can be super difficult for us to hit our daily protein intake! x

[@user-dl6ix1ds7h]

@@SanneVloet thanks so much again 🙏yes, it's really challenging actually...

[@sofiadavid7020]

Would love to see more protein rich food inspo! I’m also on a hormone healing journey right now and trying to up my protein.. greetings from Amsterdam!

[@SanneVloet]

Hi! Been starting to make more high protein recipes idea!

[@kb2007xox]

Sanne is not a dietitian so I don’t think anyone should copy her what she eats in a day. Much of the content is sponsored so therefore biased.

[@kb2007xox]

Why are you peeling the cucumbers? Best nutrition is in green skin!

[@Angelesapollo]

Not food related question, but how do you set up your cameras to film different angles? Do you think you can show us the process?

[@nikoladanisova8137]

Great video and inspo. I recommend to add a splash of milk or water into yogurt+protein mix. it makes better and creamy consistency :)

[@SanneVloet]

Thanks for the tip! 🥰

[@Moood007]

Can you do a video on how you did your elimination diet to find your intolerances?

[@lindaslavik5619]

I like this video☺️but one thing i dont understand, why would you put the potatoes in cold water to remove the starch but then add starch anyway, and even with oil? If you could just put a bit of oil on them and it will make them nice and crispy just like that🤔

[@natevaG85]

Yes. I snack when I cook. I snack on a piece of chocolate, marshmallow or two, maybe a few chips or a biscuit. Whatever junk I might have around. I think I've only ever snacked on a carrot when I couldnt get the last piece through the grater haha 🥕

[@joanblond]

are you going to do a high-protein meal plan?

[@anapaulawozniak]

♥️ this video!!!

[@SanneVloet]

So glad!!

[@javiervll8077]

Hello Sanne! 😀 So good you use olive oil for cooking! (7:20) 😊 In Spain we call it "liquid gold" and we also use it to prepare some tapas: with bread, tomato and a little ham it’s excellent!! 🥖🫒🍅 😋😋 Best regards!!! 🤗🤗🤗

[@SanneVloet]

Love olive oil!

[@meggiemaggo7628]

Your sweater « empathy » is from which brand ? Thanksss, with love

[@zarry_n6683]

Therapy💆🏽‍♀️✨️

[@franka8857]

I love the energized, motivated vibes I get from you :) I am currently also struggling to get my period back and at the same time trying to incorporate more protein. This inspires me to try some new recipes too hehe

[@mehmedkyuchukaliev1348]

Good morning !

[@nancywheeler8359]

You are glowing and beautiful in this video 😊❤. I personally like Collagen peptide protein powder better

[@SanneVloet]

Oh thank you!🥰

[@Hannah-ek3uv]

What flavor is the protein powder?

[@user-cd3ws7pu9e]

I love this video ❤😭

[@SanneVloet]

Thanks so much !

[@elenaAGN]

Does anyone know which air fryer brand this is? I have a Cosori but it is not non-toxic and I am looking to replace it!

[@hatersgonnahate64]

Hi Sanne, do you have any protein powder recommendations for us girlies over here in Europe? Love your content xx

[@SanneVloet]

Hi!! I’ve heard Nuzest is another good, clean brand of protein powder that I think sells in EU!

[@hatersgonnahate64]

@@SanneVloet thank you xx

[@samaviapatelsousa4170]

How many g per kg do you aim for where you have seen best results? Is 1 g per kg a lot or you go for lower amount 0.8 per kg

[@kmiklec]

Eating more and not intermited fasting bring you the period it doesnt have to do with protein so much and adding carbs

[@AlexisBelon]

Wait is this true?

[@kmiklec]

@@AlexisBelon yes🥰

[@TheEmaile]

Need to think holistically, mind body and spirit. Mostly modern day living and stress cause disruption to hormonal systems. A well-rounded diet that includes lots of iron-rich foods and limits sugars, caffeine and processed junk is best. Sleep well, stay in touch with natures rhythms (sunlight, seasons, etc) and paying attention to your body is what is needed to allow it to do it’s thing, build up/renew monthly and if in reproductive years, do what would be needed to reproduce. We need to stop thinking about our bodies as machines that solely need specific inputs like fat, protein, carbs etc. @@AlexisBelon

[@simplyellenxo95]

Yuuuum. Looks very good! ❤😋

[@heyitsjannex]

Ik zou zo graag de Rituals proteine poeder proberen, heb precies ook vaak last van de vertering van erwten proteine. Hoe jammer dat ze niet naar Nederland lijken te verzenden.

[@iam4362]

You remove the natural starch to add corn starch?

[@allis.8654]

What are your jeans? ??? Love the wash.

[@cheekypea33]

What air fryer do you have?

[@meashfit]

Also I wanna know what is your lipgloss.. it's soooo gorge on you ❤

[@adrianaluciani_]

Carbs help too so curious how Many were eaten this day😮

[@lindaslavik5619]

Im curious too as it doesnt speak about them

[@livklh]

What kind of Granola do you use?

[@komalgulati04]

Hi ❤ Do you recommend dairy products or whey for PCOS?

[@VerifiedVegan]

She’s not a Doctor she’s a model! Please ask your doctor ✌🏼

[@ajsomebody1342]

I stopped watching you a few years ago when I learned I had an E.D. and needed to be choosy on what content I consumed. I was always worried you had disordered eating habits yourself so I'm glad to see you are eating more for your energy and your goals have changed to hormone health and vitality. :)

[@leniolesch896]

For how long didn’t you had your period? Do you always do fasted workouts?

[@aprilwalterscheid]

the elevator music while you mix the matcha with your straw was entertaining.

[@cesskin7979]

Did you have trouble with bloating and how did you handle it? I feel like I get so bloated when I dont follow my food intuition which doesn't help with my body image 😢

[@SanneVloet]

Just a friendly reminder it is natural and nearly impossible to “not bloat,” but some things that have helped me with this are eating and chewing your food throughly and slowly!

[@user-dv2yw2hh7k]

Hello Sanne, where are your jeans and belt from?

[@akshataomkar7827]

Hello sanne!.. I'm also trying to get my period back . I lost it due to extreme dieting and exercising. I'm a bit underweight. I've read that we need to increase fat in our body to get our menstrual cycle back. So does it matter if it's muscle or fat?...since u got ur period back by gaining muscle?

[@kaylabruner1045]

A lot of the time it's a mixture of both!

[@valeria...66606]

I want to lose fat and build muscle. But I don't know how to do it. Have you tips for me? Thank you

[@jasminbanninger738]

Love you❤

[@rachel1592]

what is your matcha glass called!!

[@SanneVloet]

Hi! It’s actually sample from what our new Soul Sync Body glasses will be 🤭 coming sooooon!

[@patinazir8673]

Your breakfast doesn't look weird it's nice 🙂

[@SanneVloet]

Thank you 😋

[@camila2076]

I’m a dietician and actually you should be eating 0.83gr of protein x your weight (so if you’re 60kg, then your protein intake should be at 0.83 x 60 = 49.8gr) so being under 100gr per day is good. I would like to know why you said you were under the protein intake ?

[@jerrylynn8959]

Maybe you also have a video with "vegan protein all day"? :) Or some inspiration to get so much protein as vegan?

[@kate2926]

Does anyone know what type of air fryer she has???? Thanks!

[@davidparnell1903]

Awesome

[@SanneVloet]

Thank you!

[@samarashalhoub2043]

How do you buy the ritual protein powder without buying a subscription monthly? I just want a one time purchase.

[@SanneVloet]

Unfortunately it’s only subscription based I think:/

[@lou1444]

Hello Sanne thanks for the video. I struggled with ED and lost my period. I gained weight, muscles and a little bit of fat but I still don't have my period back. Any advice? I'm not too stressed in general and my body fat percentage is around 18%. I don't want to gain any more weight or fat but I want to get my period back.

[@neocherry7973]

I'm in the same boat. I gained back the weight to the weight I was when I last had it back in early 2022 and I have maintained that weight for the past 5 months and I still haven't gotten it back.

[@lindaslavik5619]

I would recommend speaking with your practitioner or some certified professional. She is just sharing her journey😉

[@lilac8794]

Y’all are in trouble. Fertility issues