What I eat in a day HIGH-PROTEIN & plant-based | easy ways to add protein to every meal

[Music] so as [Music] oops hello everyone and welcome back today we're going to be doing a what I eaten a day high protein Edition the truth is I try to eat a lot of protein every day I have found really easy ways to incorporate protein into all kinds of meals my husband is also a big dude who likes to eat a lot of food and a lot of protein so in our house it's very important that all of our meals are very filling and that they have enough protein in them so in today's episode I'm going to be showing you what I'm eating today and just some tips and tricks that I have for incorporating more protein into the meals oh and by the way we are going to start this episode with lunch I know that every what I eat in a day episode starts with breakfast but you know what I'm a rebel and I feel like starting in the middle of the day so it's more like what I eat in a 24-hour period episode okay for lunch I'm going to be transforming just some leftovers that I have in the fridge into something really delicious and that is high in protein I have some leftover quinoa that was in the fridge and I'm just going to add some flavor to the quinoa just by adding some vegan parmesan you guys this is such a secret amazing component that can add so much flavor and protein to your dishes all it is is cashews or it can be sunflower seeds if you are nut-free along with nutritional yeast and salt this Blended together just forms like kind of this powder and you can sprinkle this on pastas you can use it in soups I'm now going to mix it into the quinoa there's all different ways that you can use it and it's just a very very easy way to up the protein of your dishes along with add a lot of flavor so I always make this in a really big batch and just keep it in jars because it stays good for a really long time I'm just going to add vegan parmesan to this just sprinkle some on top along with some water that way it kind of gets a little bit creamy and then I'm going to pop it into the microwave so it gets nice and warm so now for our main protein star of the dish we are going to use tofu I always keep a lot of tofu in my fridge and a very very easy way to prepare this which I do all of the time which adds a lot of flavor with very minimal effort is just cutting up the tofu cooking it in a pan and adding some soy sauce that is enough to provide a big flavor it's really good and it is seriously so simple and to the side of this we are also going to add some lentils just out of a can I'm just going to add a little bit of balsamic vinegar to these and a little bit of salt because these don't have any salt in them just to give them some some extra flavor it's always good to have canned beans on hand because it's just a very easy way to add protein to all kinds of dishes all right first off take a look at this tofu it's all browned up all nice let's see M see how this is like super nice and browned that adds so much flavor the combination of the tofu getting browned and the soy sauce perfect also to the top of this I'm going to add some toasted pumpkin seeds and buckwheat my sister-in-law was here a few weeks ago and she did this and put it on a salad and let me tell you like having this like toasted seedy crunch like adds so much so I've been doing it as well all you do is you just pour some in a pan give it a little toasty toast and it just adds like a really nice Crunch and it also adds protein to your meals okay now we're going to put it all together then I'm just going to add this is just some leftover steamed cauliflower that we had for dinner last night this is actually a variation of cauliflower that they have here that's kind of green it's called broccoli cauliflower along with the lentils lastly these amazing seeds which I am so excited about I'm not lying you guys this tastes like popcorn I'm going to like take this to my next movie night and sprinkle that on the top and I just have some parsley there it is isn't it beautiful all right the time has come to get give this bad boy a taste the vegan parmesan mixed in with the quinoa gives it just like this cheesy nice flavor that's like super deep and Rich it almost tastes like kind of like a little risotto there at the bottom not exactly but it has like a really nice taste this was also I mean this was seriously so easy to make all I did was cook the tofu that was the only thing I cooked the other thing was just like everything else was just leftovers and that's it it is time for dinner and what we're going to do today is extremely simple this is a very quick fix for nights when you think that you really don't have any food at home for example if you just have some plain canned pasta sauce and pasta you're like oh my God that's not going to fill me up what else am I going to eat not to worry because I know a very easy way to bulk up just some regular canned pasta sauce we're going to make it nice and creamy and cheesy and then we're going to add in a very special ingredient which is texturized pea protein this is basically just pea protein which has been dried and it is super high in protein it can be used in so many ways it doesn't have like a big flavor on its own but it soaks up flavor of everything else and now I'm going to show you how we're going to mix all of these things together and make a super high protein creamy delicious pasta sauce all right so time to get started blending our ingredients all we're going to do is we're going to take our pasta sauces we're going to dump them in the blender the good thing about using pre-made pasta sauce is they already have a lot of flavor in them so you're not really going to need to do anything to add a lot of flavor okay so now to the blender we are just going to add a little bit of cheesy flavor and that's going to come from nutritional yeast as I said earlier this is so high in protein and that's why I really use a lot another benefit is it always stays good and you always have it on hand for example now before making this episode I was trying to think of what I have on hand and I actually need to go to the grocery store I don't have a lot of things but there are some things that I always have I always have nutritional yeast I always have either cashews or sunflower seeds or something that I can blend to make a creamy sauce and it's just easy to have those things on hand because they never go bad and they're always things that you can reach for to add more protein and healthy fats to your meals and I'm just going to add some cews as well if I did have some sunflower seeds I would probably just add those just to mix it up because I did have the vegan parmesan on my lunch today but so we're just going to use some cashews now I'm just going to add a splash of water because this is really going to thicken up a lot I always try to make sure that I get the very last bit out of the jar because I just want to make sure that I got all the sauce out so I just add some water in there all right let's see how it tastes it's super creamy and thick now as for your pasta if you really wanted to add a lot of protein to the dish you could use red lentil pasta or there's all of these different kinds of pastas but I personally I really prefer white pasta I like the classic pasta I do eat the red lentil pasta sometimes but I really enjoy the regular pasta most so just eat your favorite one so now I'm just going to pour this into a pan so then we can heat it up and cook it with the pea protein crumbles I didn't really mention before the big benefits of using cashu in sauces is they make it really creamy and that's why it's just such a nice thing to add to like a basic pasta sauce it can really just level it up since the sauce is really thick we are going to want to add some water now these pea crumbles are dried so they need to be rehydrated and so what happens whenever we add it to the sauce is they're just going to soak in the flavor of the sauce and that's why it's really important that we have enough water in there so that whenever they absorb the liquid of the sauce that it still stays smooth enough to be really good with the pasta this is going to be kind of like a creamy bolones if you will okay time to add our pasta into our pasta sauce my god do you see how creamy this is and also I have some leftover broccoli so I'm just going to throw that on the side to have something green this is just plain steamed broccoli nothing special here we go ready to eat the sauce is so creamy it just looks so delicious so let's give it a taste see how it ISO hot lot of steam lot of steam it's really good it tastes really cheesy actually the combination of the nutritional yeast with this sauce really just gave it a nice flavor plus the cashews always gives it this nice creaminess and to be completely honest I don't even really notice the pea protein crumbles that just provides extra protein without providing a big flavor so it's just going to soak up the flavor of that sauce and just make it more hearty so this is a super high protein delicious filling satisfying meal that just makes you feel really good after you eat it hello everyone and good morning I'm so excited because I woke up this morning morning and did a workout got my kids out the door and now I'm ready to eat breakfast I am currently super obsessed with these 20 minute workouts that I'm doing they're called T-Mac 20 workouts and they're a mix between yoga and hit they absolutely kick my butt every time that I do them and I love them so much I'm going to leave a link in the description box if you're interested check it out and you can get some free workouts from them okay so now on to breakfast I'm going to make Pros it is a protein filled oatmeal and it is so incredibly easy to make keeps me full for such a long time it's high protein and it's delicious so here's how you make it okay so to start off I'm just going to take some vegan protein and I like adding it to a like pro protein powder Shaker that way I make sure that I get all of it completely mixed in you can use whatever kind of protein powder that you like the best along with some soy milk can I just give this a shake so you could do this in the microwave I'm just doing it on the stove top today but many times I do do it in the microwave just going to add some oats and then you just add the soy milk that has the protein powder in it just let that cook down for a few minutes until it gets to this nice consistency okay so we're going to so these oats get like really thick with the soy milk and the protein powder mixed in I don't have any fresh berries but I have some frozen ones so I'm just going to sprinkle those on along with peanut butter I love peanut butter on my oats it is like such a nice creamy addition and it also makes it even more filling and banana of course and along with a Sprinkle of hemp seeds time to eat let's see how how it is it's always so pretty with these like berries and this shiny peanut butter love it I just ate like a lot of peanut butter it was like really sticky what can I say it's a really good bowl of oatmeal this is going to keep me full for a super long time and plus it's super super super simple so I hope you guys like today's episode let me know in the comments what kind of high protein recipes that you guys like to eat and I cannot wait to see you in the next one

Channel: Maria Tergliafera

Views: 12,299

Keywords: M3||Ge, what i eat in a day, what i eat in a day high protein, high protein plant based, what i eat in a day high protein vegan

Id: EMB7GaywZ58

Length: 12min 38sec (758 seconds)

Published: Sun Apr 28 2024