What I eat in a day to get 100g protein💪🏻☺️ 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 100g of protein💪🏻 The recipe for the mug cake is in my recipe Ebook which has 100 easy recipes, link in my bio❤️
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Reese’s Inspired Overnight Oats
1/2 cup (gluten-free oats)
1/2 cup low fat (lactose-free) Greek yogurt
1/2 cup milk of choice
1 tablespoon chia seeds
1 teaspoon maple syrup
Toppings: 1 tablespoon unsweetened peanut butter, 1 piece 80% dark chocolate melted & raspberries
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Bagels (makes 4 bagels):
1 3/4 cup all purpose gluten-free flour mix or wheat flour if not coeliac/intolerant (180 ml)
2 teaspoons baking powder
1 cup (lactose-free) Greek yogurt (I used low fat for more protein) (240 ml)
1 egg
1 tablespoon sesame seeds (for topping)
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Fillings (per serving):
(lactose-free) cream cheese
1.8 oz. / 50 g cold smoked salmon
a fried egg
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1. Mix flour, baking powder and Greek yogurt together
2. On a floured surface, gently kneed the dough. Divide into 4 pieces. Roll into sausage shapes. Join the ends of the dough to form a bagel shape
3. Place on a baking pan lined with parchment paper. Brush with a beaten egg. Add sesame seeds
4. Bake at 180 Celsius / 350 in Fahrenheit for 20-22 minutes
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Berry Smoothie
1/2 cup frozen strawberries (120 ml/ 85g)
1/2 cup frozen blueberries (120 ml / 85g)
1 scoop vegan vanilla protein powder
3/4 cup almond milk of milk of choice (180 ml)
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Chicken Nuggets (makes 2-3 servings)
350 g / 12 oz. chicken breasts, cut into pieces
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step 1:
1/4 cup gluten-free flour (60 ml)
1/2 - 1 teaspoon salt
1/2 teaspoon pepper
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step 2:
1 egg
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step 3:
1/2 cup gluten-free breadcrumbs (120 ml)
(No need to use gluten-free flour/breadcrumbs, if you aren't coeliac/intolerant to gluten/IBS sufferer)
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Bake at 200 Celsius degrees (400 in Fahrenheit) for about 20 minutes
#healthyrecipes #highprotein #whatieatinaday
