A WEEK OF HIGH PROTEIN + YUMMY MEALS _ 100G + protein a day, balanced, healthy meal inspiration.

Perfect So colorful Well, hello you guys and welcome back to my channel if you're new around here, my name is Carolina and on today's video We're gonna be going through a high-protein what I eat in a week This video was highly requested in my last what I eat in a day video. So we're back babies And I hope this video just gives you tons of recipe inspiration and shows you that nourishing your body can be something that is fun That adds to your life and it also doesn't have to be too complicated all the recipes are gonna be protein packed but they're also gonna be balanced with carbs healthy fats and fiber because that's what keeps your blood sugar balanced and keeps you energized from one meal to the next so that you can reduce some of that food noise and Mental load so that you're not constantly needing to snack in between your meals And as always if you guys want to recreate anything that I share in this video There will be a link to my sub stack in the description where you can find a grocery list all the recipes outlined all the ingredient Lists, so that will be there for you If you want it I actually got back from my trip to Mallorca on Sunday night and used Yesterday as a little bit of a reset day to get myself together unpack do laundry get groceries all the things So I'm starting this video on a Tuesday and whenever I travel and I eat out for an entire week I literally find my body craving whole foods vegetables fruits So I'm gonna try to eat at home this entire week as much as I can and I think because of that lots of good Recipes will come out of this so I'm excited and there is one thing though that I ate at the Airbnb every single day And that was breakfast and the breakfast that I was making on this vacation was so yummy and also really easy So that's what we're gonna make today because I'm craving it. I got started with preparing my matcha first I sifted two teaspoons of matcha and covered it with warm water And then I've been using my electric whisk to get it super frothy and then just topped it off with some warmed up pistachio milk I washed some blueberries and then got started with repairing my eggs I warmed up a pan and then added two eggs and a third egg white and just cooked it all over medium heat until I Got this perfectly soft, but cooked scramble I have been on such a scrambled egg kick and I feel like it just comes together so quickly And I just plated it with two slices of gluten-free toast some sliced avocado turkey breast and blueberries How beautiful and colorful does this look we got of course the protein from the eggs and the turkey carbs from the toast Also some carbs from the blueberries, but antioxidants as well healthy fats from the avocado and from the eggs This is gonna keep me so nourished going into my day. I also have personal training today. So I am so happy I like to take the avocado Add it onto the toast and then take a little piece of the egg and it on top and then I feel like so good I'm back from the gym. I mentioned to you guys a couple of videos ago I think it was that I am switching around my training So now I'm gonna start doing four weightlifting sessions a week and alternating the body parts that I'm focusing on So one day will be back and chest one day will be biceps triceps shoulders One day will be glutes hamstrings the other day will be glutes and quads So today was back and chest and I really enjoyed it And then we did a little bit of weighted abs at the end and I walked on the incline for like 20 minutes So it was a good workout I took a quick shower put the outfit that I had on in the morning Back on and now I am gonna get started with prepping for lunch I'm gonna make some ground beef meatballs and then yesterday I also did a little bit of prep have these roasted sweet potatoes that I want to eat and then I also made this insanely delicious Colorful antioxidant salad with cabbage carrots tomatoes corn parsley mint feta Lemon and olive oil salt and pepper super easy to put together and ended up with a lot of it So I definitely want to eat this because it's so fresh and yummy and also the longer it sits the yummier it gets So that's my plan. I'm gonna get started with prepping the meatballs and I have a call in 30 minutes I think they'll be ready before my call I've been making meatballs at home for so long now and it's one of my favorite ways to add in protein All you have to do is combine some ground meat I used beef this time with blended oats and egg some coconut aminos minced garlic salt pepper and oregano Once everything is fully combined I take a baking tray add some parchment paper and olive oil spray and then just use a spoon to scoop the mixture into Rough ball shapes and then I just oil up my hands and properly form the balls and they're ready to put in the oven Meatballs are ready to go They only took like five six minutes to make if you are not making meatballs at home You're missing out because they're always better than anything that you buy at a store. That's pre-made That's the oven that's ready to go I also always use gluten-free oats instead of breadcrumbs Which has a little bit of extra protein and makes them gluten-free because we're a gluten-free household over here I'm gonna put them in the oven for 16 minutes and then I'll check on them And if anything, I'll put them in for more time. I'm gonna use this thermometer to test the inside of it Yeah, it's definitely done Voila, okay meatballs are ready. So I'm just gonna plate everything. I honestly think I have time to eat before my call I'm gonna microwave this Another gorgeous meal this what I eat in a week is already off to a really good start like this looks so colorful I'm obsessed this salad adding the mint and the parsley and the combination of everything in this just is so yummy Also, so colorful and packed with antioxidants Mmm, we have fiber from the salad and from the sweet potatoes carbs from the corn and the sweet potatoes protein from the meatballs Also cabbage has some protein Mmm Let's see how the meatballs turned out Perfectly cooked so tender, too Mmm, I didn't grow up eating sweet potatoes. It's not that common in Brazil. It's like an adulthood obsession Mmm, I was so hungry I'm about to jump into my therapy session. So I made myself an ice ginger lemon tea I've never done this before. I don't know why but I basically just brewed the tea and then I added some ice to it. Oh Actually quite good It's just good for digestion. And I also prepped a big water bottle of electrolytes I love this water bottle because it's 40 ounces So if I drink even one of these I already feel really hydrated, but ideally I would love to have two of these a day And I did some mango lemonade electrolytes got my beverages and I am ready to have my therapy session I'm honestly really needing it today. So see you guys after that. Okay, I finished my therapy session I'm gonna get some more work done But I want to have a little snack because I am getting a bit hungry and I want to just have something that will hold Me over until dinner. I'm still very much on a peach and nectarine vibe. So I'm gonna make a little peaches and cream situation I'm just gonna blend some cottage cheese and then add this on top One of my favorite cottage cheese hacks is adding it to a food processor with a little bit of vanilla extract It truly makes it so delicious and it's such a good way to have cottage cheese in a sweet format I also love making this to put on top of toast I chopped up some peaches added them on top of my blended sweet cottage cheese Finished off with just a little drizzle of maple syrup and I had a delicious snack ready in two minutes We have a little snacky The peach is a little bit under ripe like it's a little harder than I usually prefer it, but let's try it with the cream Mmm, yum. It's so good. Hmm when people say being healthy is boring. I genuinely don't get it This is so good, it's 730. I'm gonna get started with preparing dinner now and for tonight's dinner I'm gonna remake a recipe that I made in like 2023 like it's been a long time and it is a healthier orange chicken. I have white rice that I already made yesterday So that's good to go. I'm gonna use frozen broccoli just to keep things easy So most of the prep is just gonna be making the chicken first step is Marinating it and then we're gonna prep the sauce and get to cooking Let's get into it. The flavors in this recipe are truly out of this world The first step is marinating the chicken with some orange juice coconut aminos minced garlic minced ginger cornstarch baking powder salt and pepper Really make sure to coat all of the chicken in the marinade and then just set it aside for a bit while you make the Sauce I used some orange zest mixed with orange juice again coconut aminos cornstarch minced ginger But I did add some red pepper flakes coconut sugar and rice vinegar Mix it all up And then the last prep step was taking some frozen broccoli and just defrosting it in the microwave So that was ready to go from there. I got started with making the chicken The first part was just adding some olive oil spray to a pan cooking the chicken on the first side for like four minutes Flipping and repeating once the chicken was cooked I took it out of the pan and then added the sauce in the same pan and Slowly stirred it over medium-low heat until it got thickened That's when I added the chicken back in with some sesame seeds and once this sauce thickened a little bit more It was time to plate it all together with a base of rice I also took the frozen broccoli and mixed it with some of the excess sauce that was left over and some olive oil spray and Salt and then topped it with the chicken some extra sesame seeds and it was ready to go. This turned out so Freaking good. Okay, this looks in say This is seriously one of the best meals I've made in a while, but honestly everything I made today was delicious That's what I'm saying. We're off to a good start. I already did take a taste test, but everything turned out delicious Just so flavorful. It's really good. Yeah, no acting. It is really good. It is some of my best work. Yeah Yeah Sprinkle of love in a sprinkle of love ten out of ten. No notes Good morning, it's Wednesday. It's a gloomy day outside today. I am actually so sore from my workout yesterday I have not done a targeted workout like that in a really really long time And I also took a week off while I was traveling so my chest and my back are hurting and I'm actually so happy because to me that's an indication that I'm doing something right and That's hopefully gonna lead to some muscle growth Also, I'm sore in my abs and that's because we did two weighted ab workouts where I was like having weight embedded into the ab Exercise so I'm gonna keep doing this weighted ab routine and I think it's gonna be a really good addition to the plan I'm really excited for breakfast today because I saw this recipe on Instagram and I just knew I had to try it It is a hot honey Parmesan egg toast so I'm gonna make some scrambled eggs put it on top of toast with a little bit of shaved parm a little bit of Hot honey, and I'm also gonna make matcha So that's the plan and let's just get into it because I am ready to eat This breakfast recipe was actually so easy to make I just toasted some bread and then added some olive oil spray to a skillet And added half a cup of egg whites I waited for them to cook almost thoroughly before I added two additional eggs onto it And then I started scrambling everything together. It cooked in like a minute or two I like my scrambled eggs a little bit on the softer side And once I was ready I added a little bit of melted butter onto my toast put the eggs on top and then Finished off with a little bit of shaved parmesan some salt and pepper and a little drizzle of hot honey It was so easy to make and this actually turned out so incredible. I'm sorry Hello My mouth is literally watering. This looks so good Honestly turned out exactly how I want it it's perfect the bread's a little more toasted than I wanted like it could have been a smidge less toasted, but Otherwise perfect. Let's try So good I also learned a new hack which is if you're making a mix of eggs and egg whites the trick is to put the egg whites By themselves first in the pan Well the shaved parm on top Literally so good. You don't need a lot. I only used 20 grams of parm. Mmm. Seriously amazing Got my matcha, of course My daily joy so good. I'm very pleased. I am so happy right now Lilo and I just got back from a nice walk in the park It was so lovely to get outside get some fresh air, especially because it's kind of gloomy outside So normally on days like this I find myself just kind of stuck at home and I wanted to tell you guys about the shoes that I'm wearing because they are From Solomon and I'm obsessed with them. I have been a big fan of Solomon for a long time I was first introduced to the brand when I bought these shoes, which is the xt6 vortex shoes I wore this day in and day out when I was traveling in Iceland It's a hiking shoe, but I also love wearing them in New York I feel like they elevate my street wear outfits and this pair of shoes from Solomon is actually a running shoe It's the aero blaze 4 and I honestly love wearing it on my walks because it has this optifoam Midsole that gives it the perfect amount of responsiveness when you're walking but also cushioning and makes it so comfy It also has this newly designed mesh, which makes it very breathable and I just think it looks so good Also, so I have been loving adding this in to my Solomon collection And I've been a big fan of Solomon for quite a long time So I'm very excited that they are supporting this video If you guys are looking for a new pair of running shoes I highly recommend the aero blaze 4 and if you just want to learn more about Solomon You can scan the QR code on screen or head to the link in the description To check them out and look through their products now I'm gonna go have a little drink because I am thirsty after this walk I've been on such a coconut water kick recently It's so funny to me because growing up I never drank coconut water and didn't like the taste and then about like two weeks ago I tried it out for the first time in a really long time and now I like crave it. It's so yummy I really like the one from harmless harvest just gives you like natural electrolytes I'm also gonna prep a big bottle of water with more electrolytes Get a little bit of work done and then start making lunch soon. Someone is tired from our walk, right Lilo? It is now 1 p.m. It's been about an hour since I got back home I finished my Mallorca travel vlog that I've been editing since Monday. So I'm uploading that to YouTube I still have to make the thumbnail. I'm so relieved to have that finished and I'm gonna have lunch now I still have peppers and onions that I made Monday and I also have the meatballs from yesterday These are not so good. So I'm gonna use both of these and I'm also gonna make a little tomato cucumber Feta olive salad kind of like a Greek salad to complement everything When in doubt a Greek salad always hits the spot and this one was actually so quick to put together I just diced up some baby cucumbers kalamata olives and cherry tomatoes I separated some feta and for the dressing I just combined some pesto with lemon juice Assembled it all in a bowl mix it together and then added it to the plate with my meatballs and some of the roasted Peppers and onions and I had a lunch ready in such little time so colorful and easy to put together another beautiful lunch I am also obsessed with these plates. I got them from this brand Seuss atelier. I found it from Instagram It's like it makes my meals look like they are from a restaurant I'm so happy. I'm eating these meatballs again because it turned out so good They're perfect. I'm gonna taste test the salad Delicious and we have some peppers and honestly lots of onions, too I love this combination so much and also in case you didn't know Peppers, especially red bell peppers and orange bell peppers are packed with nutrients that are really good for your hair health And I'm pretty sure they have a lot of vitamin C Also, and when you have vitamin C rich foods with red meat it enhances the absorption of the iron from the food Which is also really good to know Roasted peppers and onions is one of my favorite things It always turns out so flavorful, especially when you roast them in the oven I'm also trying to get to the gym today to hit glutes and quads and I'm gonna sneak in a little bit of sauna as well After getting back from the gym and the sauna I drank my protein shake as you guys saw I took a little to the dog Park for a little bit and then it took a full body shower and washed my hair and then I kind of like laid in The couch with my wet hair while I did some more work I had to post a brand deal and I also did a Q&A on my Instagram stories So I just finished that and then I dried my hair. But anyway now it's time for dinner I've been defrosting some sockeye salmon and I'm planning to air fry it and Have it with some rice a cucumber salad with edamame and avocado simple but delicious I think it's gonna be quick which is what I want So I'm gonna preheat the oven and start preparing everything another one of my favorite easy meal Combinations on a day when I'm kind of feeling low energy or don't have a lot of time is a salmon and rice bowl The main reason for that is because salmon is so quick to cook. It is just eight minutes in the oven So I just defrost it add it to a lined baking tray with olive oil spray salt pepper and garlic powder I also added a little bit of maple syrup and coconut aminos on this day and then popped it in the oven Because I also prepared a batch of white rice on Monday of this week that also saved me a ton of time So the only other thing I had to make was the edamame and cucumber salad I just chopped up my cucumber defrosted some edamame and then added both to a bowl with cilantro Greek yogurt Pesto lemon salt and pepper mix it all up and by that point the salmon was ready So I just plated it all together and finished off with a little bit of everything bagel seasoning Which just goes so well with this combination beautiful We have dinner Air fried salmon white rice that I already had prepped this delicious cucumber edamame salad with a little bit of pesto Greek yogurt and lemon So good salmon Cheers. I feel like this is the perfect example of just an easy healthy meal if you don't have rice you can always use pre-made rice and then the timing worked out perfect because I was able to make the salad while the salmon was cooking so This is what I love to have in a low-effort night Good morning. Happy Thursday. I actually have a pretty busy morning I have a call with my orthopedic doctor at 9 then I have to head into the city. I'm doing a DEXA scan I usually do in body scans with my trainer, but they're not that accurate So basically the DEXA scan is like a more advanced version of a body Composition test so you can check your body fat your muscle mass and a bunch of other things So I'm actually very very excited for that and I have my dermatologist at 1.30 in the city as well So I'm planning to stay in the city after my DEXA scan until my dermatologist So because I have to be fasted for at least two hours before the DEXA scan, I'm gonna eat an earlier breakfast I'm gonna eat right now and I'm gonna make my high-protein avocado cottage cheese and egg toast Then I also I'm going to use some of the leftovers that I have and prep food to take with me to the city So I can eat lunch in that little break. That's my plan for the morning I actually don't think I will ever get fully tired of this breakfast combination You guys have probably seen me make it so many times at this point if you've watched my videos before but it is just two eggs combined with some low-fat cottage cheese a quarter of an avocado and cilantro you chop it all together add It on top of some gluten-free toast and finish off with everything bagel seasoning and it is just one of those combinations That is so incredible back at it again you guys Never ceases to bring me joy It's just so good. So good for your blood sugar. So satisfying. It's delicious It's easy, especially if you prep your eggs before and just a big batch of boiled eggs and then it's so quick to put together I'm gonna prep my lunch Beautiful and easy ready to go Alright, I got my errands done picked up a new camera. I'm so excited I've been wanting to get a Sony handycam for so long. So I finally did it. I also had my DEXA scan now I'm pulling up to an Union Square and my brother is actually gonna come meet me After getting home from the city and all my appointments and errands I went straight to the gym hit my other upper body day for the week, which was shoulders biceps triceps Honestly, this new plan is already feeling so good. It is feeling definitely challenging. It's so much more targeted so I'm curious to see once I redo my DEXA scan in like a Quarter, maybe if there will be any changes and I purposely did my DEXA scan today because this is the week I'm starting my new plan. So we'll see about that. But after getting back home from the gym like 20 minutes ago I just hopped in the shower and I decided to Straighten my hair and put on a cute little outfit for no other reason other than I just want to feel good I don't want to feel cute right now But I also I'm gonna make an early dinner for myself because I'm Hungry after the gym and I would rather have an early dinner and then have like a protein snack Dessert situation later in the evening So that's what I'm gonna do and I'm very excited for dinner because we're gonna be making some chicken Caesar Tacos except instead of chicken. I'm gonna use ground turkey I saw a recipe like this while I was scrolling and it looked so good The first thing I did was whip up a simple healthier Caesar dressing with some Greek yogurt Parmesan cheese olive oil and lemon and then I took some ground turkey and I added it on top of some corn tortillas Mashed it and added some salt pepper and garlic powder. So pretty simple I warmed up a skillet with some olive oil spray and added a tortilla with the turkey side down cooking for three to four Minutes and then flipping over for an extra minute and I just repeated that with all the tortillas Then I just combined romaine lettuce with the Caesar dressing chopped it up and added it on top Finished with some extra parm salt and pepper and it was ready Wow Okay, so this turned out perfect. I'm so happy. It's literally exactly what I wanted close-up shot Cheers Chicken Caesar salad wrap but healthier and in a taco format. Hmm This is what I mean When I say healthy eating can be something that adds to your life healthy eating can be something that is fun And that's how it becomes consistent that's how it becomes something you actually look forward to and I will go through phases where I'm eating simpler or I'm just not Feeling like getting creative in the kitchen, but this week I've been honestly surprising myself Gonna have a little protein dessert. This is my current obsession. This is from the brand of Purdeeds It's 10 grams of protein per packet. So I usually have two and then you mix it with a little bit of milk Per packet you do three tablespoons of milk You're gonna have it like this kind of is like a mousse where you can microwave it and make it into a brownie I kind of love a mousse texture I'm gonna try my craving Done. I left it a little more on the gooey side It's one time I made it in the microwave and then it just kind of got a little too burnt almost Mmm, so good. I'm gonna have this and then I'm gonna have a little bit of tea and then I'm calling you tonight I'll see you guys in the morning Happy Friday, it's a gorgeous Gorgeous day. We woke up a little bit earlier today because we're gonna take Lilo to off-leash hours which we love to do and just let her run around play with the ball and Sook up some of this nice energy going into the weekend and because I got corn tortillas yesterday in the supermarket to make dinner I want to make some breakfast tacos. So let's get into it It's gonna be quick and easy breakfast tacos are underratedly quick to make I made my scrambled eggs in the same way that I did when I made the hot honey parmesan eggs I just cooked the egg whites first and out of the other eggs and kept scrambling Then I just warm up my tortillas by putting them over an open flame Cook each side for like 30 seconds to a minute and then flip and repeat. I added the eggs on top Added a little bit of avocado and also some cilantro and pickled onions Which ended up being super yummy finished off with a little bit of salt and also added a side of Blueberries for some extra fiber and carbs you guys might know this about me But tacos are my favorite food and I just love how you can make make tacos so many different ways today We got these beautiful egg tacos and a beautiful matcha They did a good job with my watch it today. That's perfect. You know, I didn't make it any different than the other days I don't know just hitting really good today close-up shot and let's take a bite Mmm, I know it seems a little bit weird to put pickled onions on a taco, but it's working really well Wow Something else. I've also been adding more into my like daily meals is fruits. I Used to kind of like forget about fruits, honestly so I've been trying to add a little side of fruit whenever I can to breakfast integrate them more into like a snack and Fruits are such a good way to get fiber and a lot of nutrients to I've been really into blueberries Nectarines peaches yellow kiwi. What else? I think those are my current favorites I'm about to hop into my coaching call, but I made these cookies It just used banana and pistachios and that is literally it these pistachio banana cookies were so easy to make They're literally just one mashed banana cup of pistachios that I blended and some chocolate chips. I just had one as a little Snack and I'm about to hop into a one-on-one coaching call with a client of mine And then I'm gonna get started with preparing lunch I had been wanting to make high-protein veggie rice paper rolls at home for Forever and I finally decided to do it. The first step was just preparing the chicken I did it like I always do which is by seasoning with salt pepper garlic powder and paprika Massaging the seasonings in and then adding the chicken onto a preheated pan I cook each side for about three to four minutes and then I finish off by poking the chicken with a fork and Drizzling a little bit of coconut aminos to get that final sear and make sure that it's juicy inside The next thing was chopping some veggies I decided to do one orange bell pepper one red bell pepper and some cucumber and just thinly thinly Slice it and I also had some pre shredded cabbage that I wanted to use and the last main prep step was Making the sauce and I kept it super simple I just combined some powdered peanut butter with coconut aminos and Mixed it all up And once all of this was done the last thing was just putting the rolls together which is honestly the most intricate part you have to take the rice paper and Dip it in warm water for about 30 seconds to a minute until it gets a little bit soft Add it onto a plate and finally stack the veggies and the chicken and then roll the rice paper down towards the middle flip the sides inwards and then roll the last little piece towards the middle and Once that was done, I just plated it with the peanut sauce and it was ready to be enjoyed Okay finished product. We have the rolled up rice paper rolls with peppers cucumbers cabbage mint chicken and then this yummy peanut butter sauce Delicious I'm gonna taste test this. Let's see Mmm Wow, really good Extra of the rice paper roll. I can't tell if I like put it in the water for too long It's very good Alright you guys I am ending off the video here. Thank you guys for watching I hope that this video inspired you and showed you new recipes to try You guys want to recreate any of them as I mentioned in the beginning of the video? There will be a link below They'll take you to my sub stack where you can find the grocery list and a recipe outline for everything that I made Honestly, I am so impressed with myself with all the different recipes that I made this week There were so many good ones and I feel so nourished going into the weekend comment below Just let me know which of the recipes look the best to you and which one you're most excited to try and just remember that healthy eating can be something that adds to your life that makes it better that something you should look forward to and that is my goal with sharing recipes online sharing what I eat in a week's and Yeah, with all that said thank you guys for being here. I'll see you guys in the next video