What I eat in a day to get 100G+ protein | healthy & easy recipes

What I eat in a day to get 100G+ protein. In this video I share healthy & easy recipes😋 These recipes contain no protein powder. All the recipes are gluten-free, lactose-free and so delicious😍
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodies...
Just a reminder that we are all different and need different amounts of food💚 It’s recommended to eat between 0.8 - 2 grams of protein per kilogram of body weight, depending how active your lifestyle is☺️ I’m currently trying to build muscle, so aiming for 80-100g of protein💪🏻
BREAKFAST:
Blueberry Pancakes
Ingredients for one serving:
1/2 cup (lactose-free) low fat Greek yogurt (120 ml / 125g)
2 eggs
1-2 teaspoons maple syrup
1 teaspoon vanilla extract
1/2 cup all purpose (gluten-free) flour mix (120 ml)
1 teaspoon baking powder
1/2 teaspoon ground cardamom
1/2 cup fresh/frozen (wild) blueberries (120 ml / 85g)
1. Mix the wet ingredients together
2. Add the dry ingredients and stir to combine
3. Fold in the blueberries
4. Cook the pancakes for a few minutes on each side
5. Serve with a little bit of maple syrup, for example
LUNCH:
Kale Caesar Salad
Ingredients:
kale
lettuce
cherry tomatoes
parmesan crisps
caesar dressing
chicken breast (I marinated it in a mixture of olive oil, lemon juice, dijon mustard, chili flakes, salt & pepper)
SNACK:
Strawberry Smoothie
Infredients for one serving:
1 cup frozen strawberries (240ml / 160g)
1/2 cup (lactose-free) low fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 tablespoon unsweetened peanut butter
1. Add all the ingredients into a blender and mix until smooth
DINNER:
Zucchini Fritters Bowl
This makes about 2 servings
For the zucchini fritters:
1 zucchini, grated and extra water removed
2 eggs
pinch of salt
pinch of pepper
1/3 cup oat flour (80 ml)
chopped green onions, to taste
1 teaspoon baking powder
2.8 oz. / 80g feta crumbled
2 teaspoons oregano
olive oil for cooking
For serving:
1 cup cooked quinoa (2,5 dl)
1 bell pepper
1/2 cucumber
1 cup cherry tomatoes (2,5 dl)
greens mix, to taste
sour cream sauce (sour cream, lemon juice, oregano, chili flakes, salt & pepper)
1. Mix all the ingredients together for the zucchini fritters
2. Cook with olive oil on both sides until golden brown
3. Serve with quinoa, vegetables and a sour cream sauce, for example
DESSERT:
High-protein Chocolate Cheesecake Soft Serve
This recipe makes about 3 servings:
1 1/2 cups (lactose-free) cottage cheese (360 ml / 300g)
2 tablespoons unsweetened cacao powder
2 tablespoons maple syrup or more to taste
3 tablespoons milk of choice (you can add a bit more if your blender can’t mix it)
1. Put all the ingredients into a blender and mix until creamy
2. Pour into a container. Fold in the chocolate chips
3. Freeze for about 3-4 hours (no longer than that!) and enjoy!
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
If you don’t want to miss any of my videos, be sure to subscribe to my channel! I’ll upload a new video every week!💛 / @fitfoodieselma
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#whatieatinaday #highprotein #healthyrecipes

[@mikamika4171]

Please don't stop to make this kind of videos!!! Love it!!!!

[@fitfoodieselma]

So happy to hear you like them😍☺️

[@wishflowerhill5068]

My family has loved every recipe of yours that we've tried so far. Thank you so much for sharing so much with us! ❤

[@fitfoodieselma]

This makes me so happy❤️🥰🥰

[@monagirlnyc5781]

Can't wait to try the Fritters and the Cheesecake Icecream! Love your Sweatshirt!! 🤩🗽

[@fitfoodieselma]

Hope you enjoy😍😍 Thank you☺️

[@sherri5912]

Thank you for all your videos. They all look delish. I will be referring to your recipes for protein increase in my diet as I begin my lifestyle change.

[@shaniya3847]

I have to say that was the best salad I’ve ever tried!!! It even got my family to eat raw veggies!!! I love your videos and will continue to try your recipes! Thank you for all you do

[@keni1993]

Everything looks so amazing! Love your recipes

[@fitfoodieselma]

Thanks so much!🥰

[@camilleb7668]

I made the pancakes, they were a success (I'm usually the worst at making pancakes!). It was even too much for me, so definitely more than enough for breakfast.

[@thestarinthesky_]

You’re awesome ❤your voice makes me calm as well 😊

[@carolebrown7589]

Thank you Selma for your kind tips and encouragement

[@fitfoodieselma]

You are so welcome🥰

[@Huggible11]

More of cheesecake anything please 🤤

[@fitfoodieselma]

Happy to share more cheesecake flavored recipes😍😍

[@DianEnglish56]

Thank you for doing these videos. All of your recipes sound delicious!

[@fitfoodieselma]

You are so welcome!🥰 Thank you very much☺️

[@nainagarza869]

Made the pancake recipe. Super easy and delicious. Thank you

[@lutienthinuviel]

Pancakes are so delicious!! I finished my batch last night and I'm making double batch today!

[@bbycassi]

Made the zucchini fritters dinner annnnd it was amazing! Will definitely be in my dinner rotation 😋😊

[@saulite7727]

I made the pancakes, they delicious ❤

[@fitfoodieselma]

So happy to hear that❤️🥰

[@Bubbletealover]

I love your channel 💗

[@fitfoodieselma]

Thank you so much!!❤️🥰

[@cavenavasagam6461]

Thank you for the receipes. They all look yummy.

[@fitfoodieselma]

You are so welcome🥰 Thank you very much☺️

[@lamann2437]

THANK YOU! It’s so hard to get enough protein 😢

[@synsrfem4428]

No it isn't. Most N Americans each too much

[@that_one6339]

@@synsrfem4428true

[@musicaldoodles9615]

​@@synsrfem4428Nope, you're mistaking proteins for carbs and starches.

[@zeinabskaf392]

Thanks so much for the recipes. For the dressing, did you make it? What are the ingredients?

[@Tryagain.98]

I loved the way to prepare pancakes But can I substitute berries if they are not available?❤

[@fitfoodieselma]

Thank you🥰 Yes, of course! You could leave them out or add any berries you have available☺️

[@yamanyousefhathat2916]

First of all, i want to deeply thank you for you delicious ideas. Can I leave the dough in the fridge for the next morning??

[@thechositosgirl]

I love your channel so much ❤❤

[@cyanideteatime]

hi! i love your videos so much!! what skillet/cooking pans do you use? i’ve tried to make these pancakes but they always stick. :(

[@fitfoodieselma]

Thank you🥰 The pan I used in this video is from a brand called Prozis, I usually use a pan from Ikea and the pancakes don’t stick at all☺️

[@MNB2906]

Thank you ❤

[@fitfoodieselma]

You're welcome❤️❤️

[@Fiore_KB]

What is the recipe of the ceaser dressing?

[@carolebrown7589]

You kindly told me what protien powder your favorite ere,my phone ate the info. I’m have allergies to casien,in milk and soy

[@user-gd2on5rd3z]

I can’t wait 😛 to make it so delicious 🤤 the pancakes 🥞 blueberry 🫐 and the strawberry 🍓 smoothie ummmm❤❤❤❤💯💯😍

[@reekha337]

omg pretty selma ❤ new video

[@fitfoodieselma]

Thank you❤

[@dianeroz5876]

Love ideas. I was diagnosed with gout so .. not allowed some of your ingredients now. Also high protein diets are no no .. life is confusing. Gout is very painful 😢 now looking up cherry juice and no oats. .. hug 🫂 sweetie

[@marytubis3807]

Hope your health improves soon! God bless you ❤😊

[@destinyadam1868]

😍 everything looks so good

[@fitfoodieselma]

Thank you so much🥰

[@BlondelleWilliams]

Can't wait to try this one too

[@leelee341]

What type of gluten free flour do you use? Thanks! Love your videos!

[@kimschaub3041]

Does anyone know which brand of gluten free flour she uses?

[@renzo6173]

thanks for your recipes :3

[@Summer-ye5pi]

I love it! 👍

[@ArturEngineer]

What type of gluten free flour you used ?

[@amikomik7258]

Hello! How many calories does this menu have for 1 person? Thanks a lot!!!

[@celestema2506]

Can you do without cardamom fo for the pancake?

[@shondaet]

Probably

[@eliza5912]

👌👌👌

[@nevermore9067]

This might seems silly but I have a question about your protein chocolate cookies. Does your cookies really look like that everytime you bake them? Because I have tried baking them myself (although not with the exact same ingredients as yours) and mine look more like baked buns and arent crunchy looking like yours. So what exactly am I doing wrong?

[@Kaylee_youtub]

You probably have a different over. do you watch your cookies while they cook?

[@nevermore9067]

@@Kaylee_youtub no I don't watch them. Why?

[@nandafeferr]

hey, selma! thank you for the video! Do you think I can use frozen strawberries for the protein pancakes instead of blueberries? Blueberries are expensive where I live

[@fitfoodieselma]

Hi! You could use any berries you like☺️ Strawberries are quite big, so I would recommend cutting them into smaller pieces so maybe using fresh berries would be easier😁

[@enomismarie]

When are the meal preps coming back😭

[@fitfoodieselma]

Next week😍

[@hrBhagyashree]

can i make those pancakes without eggs ??

[@shondaet]

Possibly a flax "egg"

[@joannadulka2577]

❤

[@fitfoodieselma]

🥰🥰

[@margedunkle7643]

Wonderful recipes. Just wanted to say that you have the most beautiful nails.

[@Gold_gyrl]

Ok the pancakes have protein but what about the other ingredients?

[@apurvathakur5202]

I love your videos alot ! Love from India,but sry to say after adding these high protein food in microwave,it's all destroyed by harmful radiations 😢