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What I eat in a day (high protein)

This is what I’m eating to build some healthy muscle (just to get healthy and strong). It’s over 100g protein for the day, and everything is really easy to put together! This day of eating is from my ‘transform diaries’ vlog on YouTube. It’s linked below so you can see how I easily put everything together.

All these recipes are gluten and dairy-free!

Hope you enjoy,

Liezl XO

Total calories for the day: Roughly 2000 cal

Total protein for the day: Roughly 106g

Breakfast #1: Scrambled egg burrito

Ingredients:
– 1 big tortilla (burrito sized)
– 2 eggs scrambled (or vegan egg replacer)
– 1/3 avocado
– Cilantro
– Spring onion
– Sriracha/ ketchup/ tomato sauce (as needed)
Calories: 419 cal
Protein: 16g

Breakfast #2: Protein rice puff bowl

Ingredients:
– 1 + 1/2 cups puffed brown rice/ rice puffs
– 1 tbsp PB (heaped, or 1 + 1/2 tbsp level)
– 1 cup strawberries
– 1 cup soy milk
Calories: 418 cal
Protein: 17g

Lunch: 5 minute quinoa & roasted veg salad

Ingredients:
– 3/4 cup *cooked quinoa
– 1/2 cup *roasted butternut
– 2 small *sliced cooked beets
– 4 walnut halves
– 8 almonds
– 1/2 tbsp pumpkin seeds
– 1/2 tbsp sunflower seeds
– 1/2 tbsp olive oil
– 1/2 tbsp coconut aminos/ balsamic vinegar
– Arugula (big handful, or any leafy green)
– Squeeze of lime or lemon juice

*I prep the quinoa and vegetables ahead of time for easy lunches throughout the week!
Calories: 426 cal
Protein: 22g

Snack: Cocoa protein drink

Ingredients:
– 1 to 2 scoops vanilla protein powder (2 small, 1 regular)
– 1 cup almond milk
– 1 cup water
– 1 tsp cocoa powder
– 1/4 tsp maple syrup (if needed)
– 4 ice cubes/ 1/2 cup
Calories: 207 cal
Protein: 32g

Dinner: Easy salmon + rice bowl

Ingredients:
– Leftover salmon fillet (50g)
– 3/4 cup leftover white rice
– Roasted seaweed/ Nori sheets (cut into bite sized pieces)
– 1 to 2 tsp coconut aminos/ low sodium soy sauce
– 1 tsp mayonnaise
– 1/2 avocado
– Cucumber slices
– Sriracha
– Pickled ginger or kimchi
Calories: 400 cal
Protein: 15.1g

Snack: Chewy peanut butter & coconut cookies

These are from my meal prep ebook, but I also have them here on my blog!

Recipes, photos and video by Liezl Jayne for liezljayne.com