What I Actually Eat in a Week 😍In this video, I’m sharing a full week of healthy, high-protein, and easy meals! From breakfast to dinner (and snacks too!), everything is realistic, balanced, and perfect if you're looking for meal ideas, healthy recipes, or inspiration for your own high-protein diet. We are making tiramisu pancakes, smoothies, nourish bowls, salads, pasta, healthy desserts and much more!
This is a cozy, 1-hour vlog-style What I Eat in a Week with a Q&A — so you'll also get to know me better while I cook. Great for anyone who wants healthy eating to be simple, sustainable, and delicious!❤️
Check out my Ebooks which have 180 healthy & easy recipes: https://www.fitfoodieselma.com/e-books 🥰 Thank you so much to everyone who has already bought the books, it means the world to me and makes it possible for me to keep creating these videos❤️
Tiramisu pancakes
Ingredients for one serving:
1 egg
1/2 cup (lactose-free) high-protein Greek yogurt, the yogurt I use has 13g protein per 100g (125 g)
1 teaspoon maple syrup
1/2 teaspoon vanilla extract
1/4 cup (gluten-free) all purpose flour (60 ml)
1 teaspoon baking powder
fillings:
1 shot of espresso
1/4 cup (lactose-free) high-protein vanilla Greek yogurt
1 teaspoon unsweetened cacao powder
raspberries
1. Mix the wet ingredients together
2. Add the dry ingredients and stir to combine. If you are using wheat flour instead of gluten-free flour, you might need to add a bit more since gluten-free flour mixes absorb more of the liquid
3. Cook on a non-stick pan for a few minutes on each side
Smashed potatoes & salmon
10.5 oz. / 300g salmon
olive oil
salt & pepper
10.5 oz. / 300g small potatoes
1 tablespoon olive oil
sea salt flakes
pepper
optional: parsley (for garnish)
1. Boil the potatoes in salty water until soft
2. Drain the potatoes and pat them dry
3. Place the potatoes onto a baking pan lined with parchment paper. Smash them with a bottom of a glass
4. Drizzle olive oil on top. Add salt & pepper on top
5. Bake at 200 Celsius / 390 in Fahrenheit for about 40 minutes (if you are using big potatoes, the cooking time might be longer)
6. Cook the salmon on a pan with olive oil or butter. Place the salmon skin-side down (if it has skin), pressing it lightly so it doesn’t curl. Cook for about 4–5 minutes on the first side, then flip and cook another 2–4 minutes depending on thickness and your desired doneness
7. Sprinkle parsley on top of the ready potatoes if you like. Serve with a yogurt dressing, for example
Hummus
1 can chickpeas (about 250g)
juice of 1 lemon
3 tablespoons tahini
2 tablespoons garlic infused olive oil
1 teaspoon ground cumin
if you don’t have IBS, add 1/2 teaspoon garlic powder
1/2 teaspoon salt
1. Add all the ingredients into a blender and mix until creamy
No bake lemon cheesecake
This recipe makes about 8 servings
Crust:
5.3 oz. / 150 g graham crackers / digestive biscuits, crushed
2.6 oz. / 75 g melted butter
Filling:
1 2/3 cup (lactose-free) heavy cream (400 ml)
6.3 oz. / 180 g (lactose-free) cream cheese
7 oz. / 200 g (lactose-free) low fat sour cream
1/3 - 1/2 cup sugar, to taste (80 - 120 ml)
Zest of 1 lemon
2 teaspoons vanilla sugar or vanilla extract
4 gelatine leaves
Juice of 1 lemon
Toppings:
Fresh berries of choice
Macarons
7.8 inches / 20 cm springform cake pan
1. Mix the crushed cookies and butter together
2. Press the mixture into the bottom of a springform cake pan (line the bottom with parchment paper)
3. Let set in the fridge while you make the filling
4. Soak the gelatine leaves in water for 10 minutes
5. Meanwhile, whip the heavy cream until soft peaks form.
6. In a separate bowl, mix together the cream cheese, sour cream, sugar, lemon zest, and vanilla.
7. Add the lemon juice to a small pot and bring it to a boil. Squeeze the excess water from the gelatin leaves, add them to the hot lemon juice, and stir until fully dissolved. Let the mixture cool slightly, then slowly pour it into the cream cheese mixture while stirring continuously.
8. Gently fold in the whipped cream.
9. Spoon the filling on top of the crust and smooth out the surface.
10. Let the cheesecake set in the fridge for at least 4 hours or overnight.
11. Add your favorite toppings and enjoy!
00:00 intro
00:44 Tiramisu pancakes
04:55 Greek pasta salad
08:22 Salmon & smashed potatoes
13:06 High-protein avocado toast
17:01 Lunch
18:30 Dinner in Helsinki
19:36 Yogurt bowl
21:33 Viral chopped salad sandwich
23:02 Berry smoothie
24:14 Roasted red pepper pasta
26:08 Gym & grocery shopping
27:06 Dinner
27:27 Raspberry smoothie bowl
32:49 Pesto chicken salad
36:31 Stuffed pitas & dessert
37:41 Scrambled eggs
37:57 Recipe videos
39:08 at home workout
39:20 Nourish bowls
43:50 Q&A
45:48 Brunch
48:30 Grocery haul
49:32 Cowboy caviar
50:52 Lemon cheesecake
51:43 Breakfast
52:18 Lemon cheesecake
52:55 Dinner
#whatIeatinaweek #whatIeatinaday #highprotein