WHAT I EAT IN A WEEK | high protein to build lean muscle | easy home recipes

Welcome back to a new video. I am so excited to be sharing a new what I eat in a week I always feel these type of videos are your favorite this week. I'm gonna be sharing all the meals I am eating on the new high-protein meal plan And this is actually a nutrition program that is part of my new souls link body four week challenge These are meals that really complement the power Pilates workouts. I have gone through quite a Journey, I would say in the past year for anyone who's been following me or if you're new to the channel here And I have learned so much from amazing experts in the fields about the importance of protein intake into our diets it truly doesn't matter what your goals are whether that is losing weight or building muscle or Becoming more toned or just honestly feeling more energized and having healthy skin and nails and hair having enough protein into your diet is Absolute key now Everyone's protein intake will look a little bit different depending on your weight and your age and your gender and activity and all of that This meal plan is focused on having around 90 to 100 grams of protein and obviously you can just up it from there by Adding more snacks or adjusting the portion sizes a little bit But this is just kind of the the baseline that we're working from I work together with or registered Dietitian from souls link body on this meal plan and it is a two-week meal plan It is so much more than just recipes We truly did all the heavy lifting for you by doing the meal planning by doing the groceries The daily menu and some health and nutrition tips that really complement everything We also want to make sure that the recipes are obviously quick and easy to make and also very delicious You know, we want it to be nutritious to fuel our body, but also enjoyable There are two ways if you want to follow along. The first one is to become a soul sync body member You can find all the recipes and a meal plan on the platform with all the workouts Which is amazing because that pairs really together or you can find the full ebook on our website And you can just purchase the nutrition program by itself and just follow along with all the recipes I am going to do some groceries today We're gonna get prepped because obviously that's always half of the work and then yeah, we'll get started tomorrow Morning it is Monday today Today's our very first day of the high protein meal plan and what I eat in a week I did the full body power Pilates this morning and that's the first workout of my program So obviously after I want to make sure that I nourish my body properly on today's menu We're gonna make a strawberry protein smoothie. I really like strawberries, especially in like June and you know summers around the corner It's actually inspired a little bit on the strawberry smoothie of Hailey Bieber here in LA It's a viral smoothie here, and it's really delicious. So we thought making a little variation on it So I do recommend when you're making a smoothie to always add some protein in it. I use Ritual you guys know that I absolutely love Rachel. It is a pea protein It is vegan and sugar-free and it doesn't upset my stomach which is huge because most protein powders Do upset my stomach I will link a discount code down below if you want to go check it out already Let's make my strawberry protein smoothie We're going to add some frozen strawberries frozen Raspberries and then half an avocado for healthy fats and this will really help you keep you full and a vanilla extract One date and protein powder. I also love adding Greek yogurt in the bottom because the sourness balance out the sweetness Well, I'm going to link the recipe for free down below so you can make it at home Damn you saw it. I'm she I'm got that super super simple one zucchini and then avocado dressing so the reason why we call this a skin booster salad is because it has a lot of healthy fats and omega-3s so from the salmon and obviously the avocado a lot of antioxidants from the leafy greens from spinach this is about 25 grams of protein you can also add some extra hemp seeds or maybe some sunflower seeds if you want to make it more crunchy or add a little protein so yeah okay we're gonna make some dinner tonight i am prepping a grilled chicken with homemade romesco sauce broccolini and quinoa the quinoa i already prepped yesterday i've been making this recipe a lot lately obviously because i was testing it for the meal plan i am obsessed with the romesco sauce it is actually really easy to make the original way is to roast red bell peppers and the garlic in the oven but it's monday and also i want to make the recipes easy for you so what you can use is roasted red bell peppers out of a jar and i'm telling you you'll get a delicious sauce as well so i often make a double batch of it so i have extra and i can throw it on protein or a veggie or just as a side dressing situation so yeah let's make it okay so we're gonna start off by adding about half a cup of grilled red bell peppers i think i have these exactly left in here then i'm going to add some sun-dried tomatoes add some white wine vinegar to it because i like the acid some olive oil paprika a little bit of garlic powder general mass of salt some pepper and i'm adding a little bit of chili powder a little pinch and now we're gonna blend this up okay you always want to make sure to kind of taste test your sauce and to see if you want to add a little bit more vinegar or a little more salt or pepper look at this beautiful orange color it's just perfect okay i'm gonna put this in the fridge good morning it is tuesday and we're going to make some breakfast i already did the workout this morning according to the workout plan and now i'm going to make the farmer's mark plate i've actually shared this a couple times on my instagram stories i really love starting with a savory breakfast for multiple reasons and i would recommend this for everyone to try out it is so much easier to add in more protein whether that is through eggs or tofu or beans or turkey bacon or cottage cheese like you name it and then second starting with savory will really really help balance your blood sugar levels throughout the day so if you feel you have a lot of cravings in the afternoon or like a big energy dip maybe start switching up the way you start your day in the morning i have some fresh strawberries that i already washed yesterday so we're gonna make that with some eggs some cottage cheese double shebang let's do it if you don't think that this breakfast looks absolutely bomb then we can't be friends so we got two eggs fresh strawberries cottage cheese some salad and then this is some very funky looking sourdough max actually brought a couple days ago from one of our cafe partners it is really good i always like to opt for a sourdough because it is fermented longer so it's easier to digest and yeah this is it okay i've been working all morning i already have my lunch ready which is really amazing another cook one eat twice recipe this was dinner from last night there we go broccolini chicken and quinoa um i'm actually thinking i was just gonna warm this up but maybe i'm gonna put this on a salad i actually think that would be really delicious little arugula salad little seasoning and stuff and then eat it looking at this and i was like why does this look so dry and i totally forgot that i also have the romesco sauce which is obviously the star of the dish lunch is ready i literally made this in 30 seconds no probably one minute but looks really delicious so this has chicken protein quinoa has some carbohydrates a little protein as well obviously or veggies for or micronutrients vitamins and then i put it is dinner time right now and on today's menu we have turkey burgers with sweet potato fries i really love a good burger it is always really easy using ground turkeys and i switch up on using like regular beef now i do know sometimes in europe it is harder to find ground turkey or in other places you can also use ground chicken or even just ground beef and make an actual burger i got a couple of i got a couple of sweet potatoes that we will make as well so we're gonna soak the sweet potatoes for 30 minutes in cold water what this does is actually take out the starches of the sweet potato so then when you bake them or fry them later they don't get really like soggy and soft but nice and crispy we're actually doing a cook once eat twice recipe so i'm making a little bit of extra that is in the package cook them up and put them in the fridge and i can eat them tomorrow and i might even have some extra leftovers and put them in the freezer because you guys know that i love to meal prep so let's get all the ingredients and let's get started okay the timer just went off they're leaking a little a lot of liquid coming out let's see i think it's going to be time to like flip them quickly for some reason i can't really remember during a recipe day we obviously test all our recipes so we want to make sure that all the ingredients match the flavors match the texture the macros everything so anyway i'm gonna flip easier to like store them and they don't like fall apart but obviously you can choose like any size you want but they look really good so i always like to make my food look pretty on the plate not just for other people or for content but just also for myself i don't know i just feel the eye always eats first and making your food look pretty it's almost like a way of mindful eating to like carefully plate it and like appreciate it yeah i have this like little leftover parchment paper so i'm gonna like scrunch it up and then i'm kind of gonna do like a burger wrap situation in here with it and then we're serving it with sweet potato fries and the ketchup look how cute this look so i have my turkey burgers and then i have the sweet potatoes it looks so good his hair looks so tight on my face unless i go to the side i feel just looks a little bit better anyway i got my little thing here also have my mic here because there's a little sound in the back i just pulled the burger out and i put some of the sauce in it and then i put the pickles because i absolutely love pickles for some reason i like the really tiny ones and i think those are french pickles i'm actually not really sure but very often when you go for a glass of wine in france or somewhere else and i get pickles it's like the tiny ones i'm not sure crudery board that those are the ones i love but let's try it it's so good it's also so fresh like it's such a good summer dish even if you're cooking for your kids or friends or something okay i'm spilling all over here this is dinner and we'll have some for lunch tomorrow again i am going to meal prep some chia seed pudding for tomorrow morning i really love chia seed pudding so much because it is easy to make if you don't have a lot of time in the morning or if you want to bring your breakfast to work or to school or whatever i am going to make a peanut butter chia seed pudding with raspberry compote and the raspberry compote is so delicious on it you can also meal prep that before like i think that chia seed by itself like the pudding is kind of boring but you need to like top it up and like i don't know romanticize it a little and make it delicious so we're gonna make the base and then a little compote and have i already meal prepped it yesterday so actually funny story before i moved to the united states about 10 years ago i had never heard of the flavor combination of peanut butter jelly um it's just not really a thing in the netherlands i didn't grow up with it but we did have like peanut butter with chocolate sprinkles on top and we put that on toast which i know that sounds really weird but i really loved it as a kid but yeah when i came here i was like oh my god all these like sweets and cookies and stuff peanut butter jelly tastes really good it's a good combination let's put it all together so here we got breakfast chia seed pudding raspberry compote i added some seeds on it peanut butter and the raspberries so delicious i just came back from the gym i am really really hungry the good thing is that i already prepared dinner yesterday this is another cook once eat twice recipe so we're gonna grab this some butter lettuce and some lime we're gonna make kind of a very simple dressing with some olive oil and limes and then we're gonna make our own tortilla chips and i'm gonna show you how because it's actually really really easy for this week we have on the grocery list some wraps you can sometimes have an ingredient and like cook them up in different types of ways and then use in different ways so we're gonna cook up this wrap cut it in pieces and then it becomes like little tortilla chips i just checked i think max finished my wraps yesterday um so i guess i am not gonna show you but i will just tell you that you can do this and we will have obviously the full recipe on the soul sync body app as well and exactly how to do this so we're gonna prep the salad and then we're gonna eat this feel when you make a salad you need something crunchy on top so from the same brand that i always get my almond flour wraps i really like these these are also grain-free tortilla chips and made with avocado oil i can show you the ingredients so it is a cassava blend cassava flour avocado oil coconut flour and chia seeds and sea salt so they're grain-free which is really amazing a couple chippies i'm just gonna crush in there was a time i couldn't even buy these because once we have them here in the cabinet they will be done in one night they're dark lunch is ready today salad some tomato pepper avocado the turkey burgers and then we have some chippies on top okay i made myself a little snack so i did these all seed little crackers i really love these especially if you have any gut issues this is amazing for digestion because it's all made from seeds so it has no gluten and has actually seven grams of protein for three so i also added some cottage cheese on there this is also really delicious if i add like tomatoes on it or cucumber or something but yum okay here we got all our ingredients a lot of greens for this dish so we have our edamame broccolini i got some fresh cod cilantro coconut milk zucchini and then some green curry paste this is going to be just one dish in the oven it's going to be super simple and get a lot of protein because the edamame has protein i am very excited about this fresh greens edamame with the cod this is absolutely delicious good morning i made myself a little ice matcha this morning obviously it's nekohama like look how green it is that's always like the best way to see if your matcha is a high quality if it is vibrant green so i did add a little splash of almond milk to it i almost like switch it up a little bit sometimes i add a splash of milk sometimes i just have it like pure by itself but anyway it is let's see what time it is it is 7 40 right now i'm gonna head over to the office soon to film a workout so i want to do a little light breakfast but still something that feels me and obviously i can have before i work out so i was thinking making a mushroom omelet with spinach and goat cheese i love that it's a breakfast it has obviously protein with the eggs and the goat cheese and a lot of veggies i feel the veggies are really good to add extra fiber and adding in veggies already in the morning i cannot tell you enough how much that helps with sugar cravings throughout the day starting with your day with a very fiber rich and like nutrient rich breakfast so we're going to grab all the okay little trick here i have my eggs whisked up the mushrooms are nice and ready i actually in the recipe have spinach in it as well but i saw i only have arugula in the fridge so we're just going to use arugula the trick is to put the pan on low heat before you put the eggs in there otherwise becomes like really crusty and i like my omelets nice and soft so i'm going to put them and then breakfast is ready so we got our mushroom omelet add some extra goat cheese avocado for healthy fats and then a little arugula next to it i always love to add a little olive oil and vinegar on here so this is breakfast of today okay for lunch today we're gonna make an italian mediterranean type of chicken salad i love it i kind of make the salad always kind of in the same way like step by step i use my base i use my protein so that is chicken today the veggies i'm using tomatoes and sun-dried tomatoes and then for the crisp today i'm using some beans that put them in airfryer or oven to become nice and crispy but you can also just throw them in normally but you will not have that same texture and then we're making a tahini dressing with it which is always one of my favorites i absolutely love tahini dressing the chicken i had already meal prepped earlier on sunday so that will be really easy so it's just basically putting everything together okay this is lunch for today we have our shredded chicken sun-dried tomatoes this is very essential for the salad and really gives flavor dill capers these are the butter beans give extra protein some fresh tomatoes yeah this is it yum okay it is 5 p.m almost it is 4 39 actually i am in santa monica i'm gonna go to a meat shop i don't even know what on today's menu is a hanger steak with a delicious couscous salad i am honestly pretty new to cooking meat at home i feel like i've been integrating me kind of in the last year or so and honestly i've never felt better but i normally get it when i like i'm out and about and i don't cook it at home so much because first of all i don't really know how yet like i don't feel i am super confident with the techniques of cooking meat unless it's on a barbecue and then second i feel my apartment really smells but my ac has just been fixed so it should work last week my friend ross who is a chef here in la came over and we filmed a whole tutorial on how to make the perfect steak we posted it on the saucing body app so you can see the full video there and he shares all the techniques on how to do it and i thought it was so fun because i learned so much i'm gonna try tonight to do it myself step number one to make a really good steak is to get a really good quality steak you obviously always want grass fat and make sure you have a really good quality cut because then honestly doesn't need a lot it needs a little oil a little salt and pepper and like that's it so i'm excited we're gonna go to this butcher shop it's called a cut above butcher shop it's in santa monica this is the place that ross my friend recommended and he always gets all his meats so we're gonna go there i'm gonna be just in time closes at five and we're gonna get a hanger left on santa monica boulevard then in a quarter mile the destination is on your right i am looking for one pound hanger let's do two of the smaller ones yeah pick up the goods i got one pound of hanger steak i also got two beef burgers i'm gonna freeze this and then um i can grab them anytime and then i also got some brioche sponge they can go with the burger so i can freeze these two so then if there's gonna be a time that i don't have time to cook or do groceries or so i could just get these out and like make burgers super quickly and then also got myself an iced tea this is the japanese green tea and it's not sweetened we drink this like it's water when we're in japan it's always like my favorite thing like as soon as i arrive in the airport this is what i get so it's so funny how in so many cultures a lot of people drink so much tea like i even grew up like every time when you come home you will drink so much tea like have a cattle and i feel obviously in asia that's a big thing um in the middle east it's such a big thing i just feel in america like they don't really drink tea it's like coffee or i don't know it's but i love a good tea we're gonna go home and we're going to prep i'm a little snacky i'm just gonna eat a couple of these on tonight's menu is steak i am really excited to make this tonight so red meat actually contains a lot of aminos and these are building blocks for your body for your cells for your muscles and really support hormonal health too so we're gonna do a couscous salad on the side i already have the couscous salad ready let's start off with opening up the steak so i already took it out of the fridge for a little bit it's really important that you let your meat come on room temperature and i got one pound and it will be half and a pound for today and then also for tomorrow because again we love our cook once eat twice situation so this looks like a big piece of meat but i am here for it um yeah we're gonna start prepping okay first things first we're going to salt it really well and you want to use 30 more salt than you think this type of meat really needs that extra salt and it's going to taste really really good then i'm going to grab a cast iron pan and we're going to heat this up i'm going to show you quickly the tools that i'm using for making the meat of course this what is this called it's not a tweezer i'm not sure i'm going to use a little thermometer so you will know that it's done and then i also have a little baking plate so what we're going to do is cook the meat on each side for about two to three minutes let it rest for four minutes and then do that process again depending a little bit how thick the meat is if we do this twice or three times i think we can do twice i think my pan is hot you put it on medium heat so you can get that meat nice and nice and crusty i am going to put some avocado oil in it and then we want to make sure that the oil gets really hot the last chip first okay so now we're gonna flip this stage and we're doing another three minutes okay so each side got done and i'm gonna put them on the plate oh this is very loud now we're just gonna let it rest and then okay there we go round number two put the ding on moment of truth we're gonna cut or cut our bad boy so you want to grab a very sharp knife ella had liked mine a little more raw but honestly not bad for my steak okay i'm gonna put some of the salad on here here we go and then i'm gonna put the sliced piece of meat i think this one is a little thinner than i had before so that's why it cooked a little faster but still this looks so good look how pretty this looks like this is my type of meal got some beets couscous cucumber with date and honey dish on dressing with it that looks amazing i have all my windows open right now because my fire alarm went off and thank god when i opened everything up it went this is dinner for tonight i'm excited to eat it on my way to the office and i wanted a quick snack i always have snacks in my bag i'm gonna have this little protein bar this is from dr smith this is their peanut butter cup i think i'm really gonna like these they have seven grams of protein 10 grams of fiber and not too much sugar which is something that i always look for when i buy protein bars or anything packaged that it doesn't have hidden sugars or processed sugars because those are obviously really bad for you and i feel a lot of these protein bars are full of so much garbage let's try it's good not sweet at all like a healthy peanut butter cup i also have a matcha here ice matcha with pimo really delicious okay we have lunch for today very quick and easy this was our dinner from yesterday so we got steak and the couscous salad literally done in a minute okay it is dinner time and we're gonna make a vegan high protein pasta i really love pasta but to be honest i don't love red sauces so much on pastas only when i eat it in italy but always when i make it myself or sometimes even in restaurants like i don't love red sauce so we actually created a sauce with nutritional yeast nutritional yeast also contains protein and then we're going to blend up some tofu with it it is going to be the most comforting and satisfying meal ever and the good part is that we're going to eat it twice this week i got this one from the brand bonza this one is made with chickpeas but of course you can use any spaghetti you want but very often the ones with like chickpeas or lentils obviously contain more protein but yeah we're gonna make this i just pulled up the ebook right here we got the recipe and all the step by steps i put all the ingredients right here i feel if you don't have a lot of groceries then this is actually a perfect meal because it doesn't even need that many ingredients so make sure to have silken or very soft tofu this will blend it up better make a better sauce then i have the bonza chickpea spaghetti some garlic i don't have onion but i can do it without mushrooms the nutritional yeast this is really essential this is going to sometimes with like vegan pastas they can get very like clumpy but this is so freaking smooth i am really excited to be eating this i'm gonna put some parsley on top and maybe some nutritional yeast and some capers and that is going to be the dish of today okay we're gonna taste test this so i think the cool part about this recipe is that it is completely vegan and plant-based i feel it also shows that you don't always have to eat meat and stuff to be able to hit your protein levels but you just need to be thoughtful about what you actually put in the dish so we're gonna try this so so good this has about 26.6 grams of protein so it makes a really healthy and delicious dinner i'm really excited because this dinner is coming back i think on sunday or this weekend so we're gonna make it again good morning it is saturday today max and i this morning went to go grab some coffee just kind of had like a little bit of a slower morning yes the construction is still going on right here and i'm going to make some breakfast i am going to make a farmer's plate making like breakfast plate is honestly one of my favorite things because you can make such like diverse plates with some fruits and veggies so let's make our plate today look at this my breakfast plate is ready i also added some microgreens on there because i found these on the market and i absolutely love microgreens not only do they look very pretty they have actually a lot of vitamins in there so i have two eggs cottage cheese arugula some strawberries and then i have half a toast the other one is for max so this is breakfast of today 30 p.m i feel throughout the week i always like to have lunch before in the weekend i am going to make the chicken sun-dried tomato salad that i made earlier this week it is my free saturday and i really don't feel like cooking and this is one of those dishes that i meal prep before and is a cook once eat twice recipe that we always love i feel for lunch you don't want to be like spending a lot of time in the kitchen if that makes sense so let's grab all the ingredients i have a lot of stuff here chicken see some arugula sun-dried tomatoes chives this salad honestly might be my new favorite salad ever it is so fresh like i literally want to go to italy when i come back i don't know if this is italian at all but i feel the sun-dried tomatoes and stuff give me that vibe and then the crispy beans on it it is saturday night and i am staying in it's my favorite thing in the weekends we also wanted to give a little bit of flexibility obviously because we love you know cooking all week but sometimes going out for dinner or just doing takeout is just easy and nice so i ordered my favorite kitchen i always know that it doesn't like upset my stomach so i got the sweet potato soup and then i got a chinese chicken salad with what is it carrot ginger i used to have a miso salmon that i absolutely love but they don't have that on the menu anymore but yeah this will be dinner peanut butter the raspberry compote and then some seeds on it yum and then i'm also gonna take my supplements for this um there we go so i'm gonna take my probiotic and then this is it yum made a little black tea in this cute little kettle i got really cold out of the blue i'm gonna make a green tostada we're gonna make a green dressing with the avocado and some fresh herbs i'm gonna toast these so in tostada and then make some eggs so this is it okay here we got lunch for today i woke up a little bit later today at a little later breakfast so i'm not super hungry so this is something nice and light for the weekend i love the tahini in the avocado and it gives a really nice like green sauce to it um so yeah i'm going to eat this right now and that is lunch of today this is my perfect sunday night i have my candle for the vibes and then i made the vegan tofu pasta again on repeat and a little hack if you want to optimize your digestion or if you want to balance out your glucose spikes having a little apple cider vinegar before you eat has an amazing impact on this i do some sparkling water and i have to say it's not only for the health benefits that i drink this i actually think it tastes really good as well i was over with some swedish friends not too long ago and they were all drinking this in the evening like sparkling water with apple cider vinegar in it and i was like oh that is fun because i always did it with plain water but it tastes so much better and almost like a little non-alcoholic drink with bubbles so i do sparkling water and i do a little shot of vinegar in it and this is really good to eat before or to have before you so bon appetit i'm going to eat my delicious meal this is the last meal oh my god this is the last meal of the week i feel honestly and i am not saying this because we made this because we've made other ones i think we really outdid ourselves this week with the recipes like i ate like a freaking queen did not even spend that much time in the kitchen and i feel so so good my digestion feels so good i feel so much energy i am feeling freaking amazing and we are all done i hope you enjoyed today's video i hope this video truly gave you some type of inspiration whether that is around new recipes or high protein meals or how to combine it to actually being able to maintain or improve your protein intake throughout the day and i think it's always important to think that we really support intuitive eating you know seeing where you want to i might have not filmed every little snack that i've had throughout this week because i'm on the go a lot too so i've been really you know trying to film in between moments but i hope you got a good little inside of it and i truly hope it can give you some inspiration and you feel so inspired after you will be cooking some meals for yourself because truly it will make such a big difference once you start making your food yourself in the way you show up the way you will feel energy in the way you refuel yourself you can find the ebook with all of the recipes from this week the whole meal plan the grocery list and then also a whole other week that i actually have not filmed but we have a whole new of other set of recipes that is also around 90 to 100 grams of protein a day and again you can find the ebook if you become a souls and body member you can download it on the app or the website or you can find the ebook just separate on our shop so you can put it on your phone or ipad or computer however you like it i hope you enjoyed today's video leave me a comment down below i'm really curious what recipe did stand out the most to you and i see you soon