What I Eat in a Day ft. Easy High-Protein + High-Fiber Recipes

So delicious. This looks absolutely insane. I cannot wait to dig in. Good morning everyone! Welcome back to my vlog. I know it's been a while especially for us to be back in the kitchen so I figured for today's video we'll film a updated what I eat in a day video. Today on the plan we have a long run which means we need to have a really big breakfast to fuel our run. We're gonna make two breakfasts today. We're gonna do a sweet as well as savory. Don't worry both takes less than 10 minutes to put together. I know it's been a while but you guys already know what I'm gonna say. I got my iced coffee so let's get cooking. Now that I'm in my 30s one thing I've been really focusing on is adding more fiber and protein into my diet while also making sure that I'm getting enough carbs to fuel my runs. First up let's start with the savory my veggie packed miso soup. This breakfast has seriously been on repeat lately and it's also perfect for cleaning out the fridge. I have to start with some tofu for protein then I basically throw in whatever vegetables I have on hand. I personally love enoki mushroom and zucchini for the soup because it adds so much natural sweetness. Once everything is simmering I crack an egg for some extra protein, add in some seaweed, and finish off with a tablespoon of miso paste. Okay so I'm now gonna get started with the sweet portion of my breakfast. I'm gonna start by making a two minute blueberry chia seed jam. All you have to do is just microwave some frozen blueberries for around one minute and then we're gonna stir in some chia seeds and then we're gonna microwave everything for another 30 seconds. Once you mix everything together it becomes this thick jam that comes together in just two minutes. I swear the older I get I'm starting to realize how hard it is to get fiber into your diet and this has been my life hack recently. Okay now it's time to assemble our yogurt bowl. We're gonna start with some greek yogurt. I'm also gonna top with some fresh figs, the blueberry chia seed jam that we made earlier, a little bit of granola, cacao nibs. I actually got this in Hawaii and I'm almost running out. This is so yummy. If you guys ever go to Honolulu, highly recommend this brand. And finally a nice drizzle of honey and just like that we're ready to go enjoy breakfast. Everything looks so so good. I cannot wait to dig in. I think I'm finally at an age where I understand why my parents love soup so so much. There's something so nice about starting your morning with something warm. So good. Literally the perfect combo when you can't decide between sweet and savory. Also can we take a moment for this yogurt bowl? Literally the perfect bite. Look at that. Anyways I'm gonna enjoy my breakfast and I'll see you guys in a bit when we head out for our run. Hello, hello guys. We are about to head out for our run today. On the plan today we have 14 kilometers. We have 4 kilometer at conversational pace, 7 kilometer at race day practice, and 3 kilometer cool down. It is one of my first time doing a race day practice in a very very long time so I'm a little bit nervous right now. For my shoes today I'm wearing the A6 Super Blast 3. These are my favorite shoes lately. It's been a very long time since I ran at race day practice. They have me at 6 minutes per kilometer for 7 kilometers. That is very very fast for me. But I do have Don pacing me for the whole long run so that makes me feel a little bit better. Anyways wish me luck. Now let's head out for a run together. 1k in. Heart rate at 136. Nice. So for the first 4k we're going conversational. Just trying to keep the heart rate under 140. Nice and easy. Last 500 meters. Heart rate 138. 4 kilometers in. Lift is done. Now we have 7k at 6 minute pace. Let's go. 9k in. Pace is actually picking up which is crazy. Let's go. Let's go. Yay. 7k done. Now 3k. 3k of cool down. Oh that was so hard. She looked so strong and controlled. Didn't stop at all. Actually sped up the rest of the way which is crazy. To be honest I don't want to do this right now. We're so far away from our car. Yeah we're a solid three and a half kilometers from the car so we have no choice. I'm very hungry. I can't wait for a smoothie. Let's go. See you at the end. Okay so I just finished showering. The sun is coming back and I figured it'd be a good time for us to make a smoothie together. Smoothies has been my go-to when it comes to post-workout. Has great protein, great fiber. Warning this smoothie is about to look really really green but I promise it's gonna taste delicious. Okay we're gonna first start with two to three cups of spinach. I like to just eyeball everything here. I swear a green smoothie is the best way to get in your veggies. Next we're gonna add in around one cup of cucumber, around half a cup of frozen mango, half a cup of frozen pineapple, one tablespoon of chia seeds, one tablespoon of hemp seeds. This adds like a really nice nutty flavor to the smoothie. Around half a cup of greek yogurt. I'm using unsweetened greek yogurt today so you can also add in honey if you want your smoothie to be a little bit sweeter but I find the pineapple adds a great amount of sweetness already. Half a cup of pineapple juice and around one cup of water. Actually we're gonna do two cups of water. Okay now all we have to do is blend up the smoothie. So I have this smoothie around two to three times a week and then I alternate between another more fiber-based berry smoothie on days when I want more fiber. But yeah the smoothie has been my go-to post-workout meal. You honestly cannot taste the spinach at all. It just tastes really fresh, very pineapple-y. I personally like my smoothie not too thick so I like to add an extra cup of water but if you like yours more thick I will then remove that cup of water and it'll be like those really thick booster juice-like smoothies. Anyways I'm gonna enjoy my smoothie, answer some emails, and I'll see you guys at lunch. Okay so for lunch today we're having onigiratsu which I like to describe as a Japanese rice sandwich. Basically think of a sandwich and a onigiri and you combine it together and this is what we have. I've been making this on repeat recently. It takes less than 15 minutes to put together and I just use whatever toppings and fillings I have in the fridge already. Today for our fillings we got some extra firm tofu that I lightly seasoned with salt and pepper and I pan-fried it until golden brown on both sides. I also sauteed together some kimchi with sesame oil and this really helps enhance the flavor of the kimchi. Other toppings that we have we got some perilla leaves and thinly sliced cucumber as well as some furikake seasoning. And finally we have some leftover rice that I heated up from yesterday. Now that we've got all the ingredients it's time to assemble. Okay so the first thing we have is a piece of roasted seaweed. There's a lot of roasted seaweeds out there but I like to use the ones that are dedicated for gimbap so this is the brand that I've been loving. Next we're going to add on some hot rice, crispy tofu, some sauteed kimchi, furikake seasoning. I like to add around two pieces of perilla leaf also known as sesame leaf. This adds a really nice nutty flavor. Some thinly sliced cucumber, a little bit more kimchi, furikake seasoning, and we're gonna finish off with a little bit more rice. Now all I have to do is wrap it up so just make the corners meet in the middle and because mine is massive today I'm actually gonna use two pieces of seaweed. Okay I'm gonna let this sit for around three minutes. In the meantime let's make a creamy matcha latte. I know we had caffeine earlier but this is like the perfect combo. Maybe I'm missing Japan. Anyways this has been my go-to ratio recently for a very creamy and smooth matcha latte. I like to do around two teaspoons of matcha powder. We are gonna be caffeinated today and we're gonna start with one tablespoon of warm water to make it into a paste consistency. This is really gonna help you get that smooth creamy matcha so this is what you want like the paste to look like. Next I'm gonna add around one and a half tablespoons of warm water and we're gonna mix really intensely until we get a frothy consistency. I like to use my left hand during this process since I'm right-handed. I figure it'd be a good workout for an arm that I barely ever use. Also ever since I started drinking a lot of matcha I find that matcha is one of those things that tastes so much better when you make it at home because there's so many cafes charging $10 for matcha and they do not taste good at all. It's the most light color green drink so I never order matcha when I'm out and I just try to make it whenever I'm at home now. A sweetener is totally optional but I like to add around one teaspoon of maple syrup and then half a cup of any milk of your choice. I like to do oat milk for my matcha. Oh look how creamy everything looks. Okay and finally moment of truth for the onigiratsu. Let's cut it open. Lunch ready in 15 minutes. First bite let's go. I know I might be biased because I made it but it's so so delicious. I think I'm going to make extra with the leftover ingredients. Anyways I'm gonna enjoy lunch and I'll see you guys at dinner. Hi guys from future Tiffy here. Before we continue the rest of the video I just want to say a big shout out to Pear Ivor for being such a staple piece in my day-to-day life. As you guys know since I got these glasses from Pear Ivor a few months ago I have not stopped wearing them. There so cute so lightweight so so comfortable and as someone who's been wearing prescription glasses since grade four let me tell you the process of getting these glasses are so easy and so straightforward. You can basically do everything from start to finish online which is such a game changer. They have so many different options to choose from on their website that's why I especially highly recommend using their virtual trial feature which made it really easy to see how different frames look on my face without having to go in stores. I got the murphy base frames in crystal clear with our prescription lenses and I also got a few top frames to go on top as well. I showed you guys last time how these top frames work but they're so so cool and such a game changer. Let me quickly show you guys again because they blow my mind every single time. As someone who travels a lot it is so nice not having to pack multiple glasses multiple sunglasses based on my outfits. Instead all you do is bring on these top frames and snap it on and that's it. This summer I've been wearing these two suntops non-stop and now that fall is just around the corner I really want to get a few more fall top frames so comment down below which ones I should get. These are the two that I'm thinking about so far. The pair base frames start just at $80. It is so much more affordable versus getting different sunglasses and prescription lenses. They also have lots of different lens options including blue light filtering, progressive readers, premium lenses for higher prescriptions and every pair is made with care at their US lens lab. Plus they have a really meaningful a pair for a pair initiative to help provide glasses for a child in need. If you're in the US it is completely risk-free to try Pair Eyewear with free shipping as well as free return. If you've been thinking about updating your glasses I highly highly recommend checking out Pair Eyewear. Make sure you use the link in my description box and use code tiffygift15 to get a free gift with your purchase. Thank you again Pair Eyewear for sponsoring this video now let's get back to cooking. Just finished work for the day and it's time to make dinner. For dinner tonight I really want to recreate this recipe that I made a few weeks ago that I posted on Instagram. I had so many DMs of people asking me for detailed breakdown. I even had close friends texting me that they want the full recipe so I figured we could remake that together. And I'm also going to make a big batch of veggie rice. I've been preaching this veggie rice for the past few weeks because it is that good. For context Dom does not like grain rice he does not like vegetable and he's basically someone who just likes white rice. However he even craves veggie rice as well because it is so so delicious. It's such a great way to add fiber into your diet and I like to make it in bulk because honestly it goes well with everything. Anyways enough yapping from me let's get cooking. Before we start on the veggie rice let's quickly marinate the chicken. I'm using a super simple Taiwanese style marinade with soy sauce, white pepper, five spice powder, and a splash of cooking wine or water. Massage everything together well and let it set aside while we work on the rice. The best thing about this veggie rice is that you can really use whatever vegetable you like. The key is just chopping everything very very small. Think of it like a chopped salad vibes. If you can easily scoop everything up with a spoon it's gonna mix into the rice so much better. Today I'm using fresh shiitake mushroom for lots of umami flavor. I also had some salted Chinese pork belly in the fridge so I'm chopping that into really small pieces as well. This is totally optional but it gives a really nice salty smoky little bites almost like bacon. As for my leafy greens I'm using tonghao today. If you've never had it before I like to describe it kind of as a cross between arugula and spinach. It has a really nice earthy slightly nutty flavor. You can usually find at Asian grocery stores but spinach also works really well for this recipe as well. I blanch tonghao, rinse it under cold water, squeeze out as much excess water as possible, then chop it super super finely. Once again the smaller the better trust me on this. Season the greens with a little bit of sesame oil and a pinch of salt and that's basically it. Next I'm going to render out the pork belly until it gets nice and crispy. Since it's already salted the render fat is super flavorful so I'm using the same oil to saute the shiitake mushrooms until they're soft and golden. And now the fun part we just mix everything into hot rice. We got the umami mushroom, the finely chopped greens, crispy pork belly, and I'm finishing everything off with some furikake seasoning. Mix it all together and you have the most delicious veggie packed rice. It is savory, super flavorful, and honestly such a good way to get in tons of vegetables without feeling like you're eating a giant bowl of greens. Okay I know we still have the chicken and zucchini left but every time I make the veggie rice I regret not making more and I always underestimate how little the tonghao becomes after you blanch it. This smells amazing. Let's take the first bite together. It is one of those things that even if it wasn't healthy I would still have it all the time so it is definitely a bonus that we're able to add so much fiber into this veggie rice. By the way if you don't have the salted pork belly you can also use bacon or you can just skip it all together as well. I am so tempted to just finish this whole bowl of veggie rice but we have some chicken and zucchini to cook up so let's get back to cooking. This looks absolutely insane. I cannot wait to dig in. Okay let's assemble the perfect bite. We got some rice, juicy chicken with crispy skin on top. So good I'm speechless right now. Anyways I'm gonna go enjoy my dinner while watching my new favorite show right now which is Man on the Inside on Netflix. It's such a cute show. I know it's been a while since I cooked in my kitchen so let me know if you guys want to see more of these what I eat in a day shorter form videos with more recipes and let me know if you gave any of these recipes a try. Another moment for the chicken and the veggie rice. Oh this looks insane. I'm gonna enjoy my dinner and I'll see you guys next time. Love you!