What I Eat in a Week | High protein, healthy, balanced, home cooked meals | Easy & delicious recipes
Here’s another realistic example of what I eat in a week!! 🍌🥥🥭🥑 Most recipes are high protein, balanced and easy to make. The methods won’t all fit in the caption so I have included the ingredients and measurements if you want to try them yourself.
I hope you enjoy and find some inspo!! Let me know in the comments if you try any of the recipes 🫶🏼
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RECIPES:
Banana Bread Baked Oats
Serves 1:
-30g of oats
-30g of vanilla protein powder
-1/2 tsp of baking powder
-1 tsp of cinnamon
-1/2 tsp of nutmeg
-80g of banana, mashed
-15g of walnuts, chopped
-80ml of low fat milk
-15g of dark chocolate, chopped
-Banana slices for the topping (optional)
Crispy Sweetcorn Chipotle Chicken Salad
Serves 3:
-300g of uncooked chicken breast
-2 tsp of paprika
-2 tsp of garlic granules
-Oil spray
-260g of drained sweetcorn
-Salt/pepper
-1 of a large cucumber, finely diced
-1 red onion, finely diced
-Handful of fresh parsley and/or coriander, chopped
-120g of feta cheese, crumbled
-3 tbsp of grated parmesan
-Tortilla chips, to serve (optional & not included in calories)
Dressing:
-150g of 0% Greek yoghurt
-1 tbsp of olive oil
-2 tsp of chipotle paste
-5-6 chopped jalapeños
-Sprinkle of chilli flakes (optional)
-Squeeze of lemon juice
-Salt/pepper
Healthy homemade snickers bars:
Makes 8-9 slices:
-90g of oat flour
-45g of vanilla protein powder
-30g of ground almonds
-30g of peanut butter
-2 tbsp of maple syrup
-60ml of almond milk
-40g of peanuts, roughly chopped
-70g of dark chocolate, melted
-1 tsp of coconut oil
-Flaky sea salt
Date caramel:
-10 medjool date, soaked in hot water
-20g of peanut butter
-1 tsp of vanilla bean paste
-60ml of almond milk plus add more if needed
-Pinch of salt
Crispy Beef Rice Bowl:
Serves 4:
-500g of lean beef mince (less than 5% fat)
-2 cloves of garlic, minced
-1 thumb size piece of ginger, grated
-1 red pepper, chopped
-240g of uncooked wholegrain rice
-Spring onion, for garnish
-Sesame seeds, for garnish
Sauce:
-60g of sriracha
-3 tbsp of light soy sauce
-2 tbsp of honey
-1 tbsp of dark soy sauce
-2 tbsp of white wine vinegar
-1 tsp of sesame oil
Smashed cucumber:
-6 mini cucumbers
-Pinch of salt
-2 tbsp of light soy sauce
-30g of chilli oil
-1 tbsp of white wine vinegar
-1 tsp of sugar
Pickled red onions (this will make extra)
-2 red onion, thinly sliced
-1 cup of water
-1 cup of white wine vinegar
-2 tbsp of sugar
-2 tsp of salt
Cottage Cheese Breakfast Bowl
Serves 1:
-2 eggs
-30g of cheddar/mozzarella
-100g of low fat cottage cheese
-Salt/pepper
-1 slice of streaky bacon
-Cherry tomatoes
-Fresh dill or parsley
-Everything bagel seasoning
Mango Chicken Salad & Coconut Rice
Serves 4:
-400g of uncooked chicken breast
-2 cloves of garlic, minced
-2 tbsp of reduced salt soy sauce
-1 tsp of fish sauce
-240g of uncooked basmati rice
-400ml of light coconut milk
Salsa:
-1 mango, chopped into chunks
-10 Cherry tomatoes, diced
-1 red pepper, finely chopped
-5-6 jalapeños, chopped
-Mango chunks
-Fresh coriander, chopped
-Lime juice
-Pinch of salt
Dressing (serves 4):
-4 tbsp of reduced salt soy sauce
-1 tsp of fish sauce
-1 clove of garlic, minced
-1 red chilli, diced
-1 tsp of brown sugar
-Juice of 1 lime
Vanilla Chia Seed Pudding
Serves 4:
-1 can of light coconut milk
-200g of 0% Greek yoghurt
-5 tbsp of chia seeds
-4 tbsp of maple syrup
-1 tsp of vanilla bean paste or vanilla essence
Toppings:
-Fruit of choice (I used a kiwi and frozen raspberries)
-20g of granola
-15g of peanut butter or spread of choice
Cottage Cheese Pepperoni Pizza Toast
Serves 1:
-2 slices of sourdough bread
-2 tbsp of tomato paste
-Italian seasoning
-Garlic granules/garlic salt
-150g of low fat cottage cheese
-Salt/pepper
-30g of shredded mozzarella
-6 slices of pepperoni
-2 tsp of parmesan
-Fresh parsley
Prawn Spaghetti
Serves 1:
-100g of frozen prawns
-90g of uncooked fresh spaghetti
-1 tsp of olive oil
-2 cloves of garlic, thinly sliced
-Cherry tomatoes
-10g of parmesan, grated
-Basil leaves
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