so it really is pretty amazing how much food you can actually eat when you're focused on real whole unprocessed Foods as close to their natural state as possible most of the time hello my friends it's Danny and today I'm sharing a what I eat in a day as a 48-year-old woman who loves food and who is trying to increase her protein intake because I'm working on some strength and fitness goals because I am determined to live the second half of my life feeling more fit and fabulous than I did the first half and I I know I'm not alone here because so many of you message me and leave comments letting me know that you too are trying to increase your protein intake as you're working towards your own health Wellness weight Andor fitness goals so I am excited to share but I do want everybody to keep in mind that this is just a snapshot I am not suggesting that you should eat what I eat or that there's only one way to do this I'm a big believer that there are many different ways to approach a healthy diet and depending on what your personal goals are where you are in your lifestyle Etc different things work for different people but I too love to see what people eat in a day so I'm excited to share with you and I'm also excited to show you what it looks like to eat 140 gram of protein in one day and still maintain a balanced diet but first things first I'd like to thank my friends at element for sponsoring this video if you follow me on Instagram then you know I have a slight obsession with the electrolyte drink mix element electrolytes can help prevent and eliminate headaches muscle cramps fatigue and sleeplessness which could all be symptoms of electrolyte deficiency and I know speaking for myself all of those things aside I just feel so good when I drink it and it is absolutely delicious so I'm going to talk more about element throughout the video but for now let's jump into what I eat in a day now remember this is a high protein day so each of my meals I'm aiming for about 30 g of protein some are a little bit lower some are a little bit higher and I've been experimenting I've tried three meals a day I've tried four meals a day and right now I'm playing around with five smaller meals a day so that's what I'm going to share today but keep in mind that this is all a process and really the key when it comes to eating well or making changes with your eating approach is to practice consistency over Perfection so my first meal of the day is split into two it's coffee and then food but first coffee but before I even pour my coffee I do pour myself a large glass of lemon water as a matter of fact I personally find drinking water to be a little bit tricky so I have this large gallon container that I fill every night before I go to bed and then I drink from this container all throughout the day so I pour this in my water and then I'll continuously pour from this container because it just helps me keep track of how much I'm drinking and no I very rarely drink the whole gallon but it does inspire me to drink more when I can actually see how much I'm drinking as for my beloved coffee I brew a nice large mug of coffee and then I add one one scoop of collagen which adds 15 g of protein to the coffee along with one scoop of creatine and I started doing that after hiring my fitness coach last year so I'm currently strength training four to five mornings a week and creatine simply helps to support sceletal muscle and strength plus you can't taste it at all you can't taste the collagen either so I stir them both into my coffee and then I top that with a couple of tablespoons of steamed half and half and then right over the top I'll do a little bit of fresh grated nutmeg or sometimes cinnamon just depends on my mood then while I enjoy my coffee and om to the G I really enjoy my coffee I will read and journal and just plan out my day until the rest of the house wakes up and then around 7:00 a. m. I have the second half of my meal and this is a very simple meal but it's still a very delicious meal all I do is I toast up half of a sprouted raisin English muffin and then I top that with a little bit of mashed avocado a slice of turkey and then I'll put an egg right over the top and if I don't feel like cooking I'll just use a hard-boiled egg cuz I always have those in my fridge as well it's so simple but it's so delicious and between the coffee and this meal I'm able to get 30 gr of protein in before I head out to the gym without having to eat a big heavy meal and then before I head out the door I just fill up my water bottle again and I add some element now I'll use half a package of element here because I like to save the other half for later in the day because not only not only does it make me feel good but it really is so delicious I look forward to drinking it and I find that it makes drinking my water so much easier and I love that they don't contain any artificial flavors any sugar any artificial coloring no gluten and no fillers the hardest part for me is deciding which flavor I want to drink because they are all so good if I had to pick my favorite it would probably be the mango chili or maybe the watermelon or maybe the raspberry it's very hard it's a very hard decision you're going to have to try them all yourself so you can decide which is going to be very easy for you to do because element is offering everybody in the clean and delicious Community eight single serving packets free with any element drink mix order so this is a fantastic way to sample all the flavors all you have to do is visit drink element.
com backd dannyp that's d r i n k l m nt. com back/ dannyp once I'm back from the gym and I'm showered it is time to eat again it's usually about 10:30 or 11:00 a. m.
at this point and I have been making the same meal for like months now it's my semi-homemade protein pancake and you might be familiar with this recipe because I've shared it with you in the past and I will link it for you down in the description box below usually what I do is I prep a bunch of jars on the weekend I'll make five or six of them and I just combine some uh pancake mix protein powder a little bit of cinnamon some baking soda and a tiny bit of fiber powder so they're all prepped and ready to go and then I'll just grab a jar I pour in some liquid egg whites mix that together really well and then just pour this into a pan just like you would if you were making regular pancakes um P. S I will definitely link all the recipes for you down in the description box below so that you can grab all the details then I like to top this with some peanut butter powder it's kind of just like dehydrated peanut butter and you can add a little bit of water stirred together and it makes a paste just like you see here um I have nothing against regular peanut butter but I do find in trying to eat a higher protein diet that sometimes I have to get creative right because if you're having high protein and high fat and high carbohydrate it tends to be too much food so this is an easy way to have my peanut butter and eat it too so I'll just spread that right over the top of the pancake then I sprinkle on some fresh berries and I'm going to tell you it is absolutely delicious a really great option if you want a sweet breakfast meal that is still high in protein this breakfast is going to pack in 30 gam of protein and I'm sitting down to a big fat pancake delish this is the point in the day that I'm just going to go work for a few hours so I will pour myself another big glass of water and I add the second half of my element pack and then I just stir that all together and sip on that while I'm working throughout the afternoon okay after a few hours it's time for lunch so it's time to eat again now it's usually about 2:00 p. m.
and this is when you're really going to see me lean on my meal prep you know that I'm a big fan of making Head Start ingredients I just find that it makes life so much easier once a busy week gets rolling and lucky for me we just shot that video that I shared last week which was my cottage cheese and vegetable egg bake so I have that left over in my refrigerator so I'm going to have a nice Big Slice of that this is essentially an egg and vegetable casserole right it's a layer with eggs and spinach and mushrooms and onions and feted cheese and then I stir some cottage cheese into the mix as well because not only is this an easy way to bump up the protein but it's actually delicious it makes a really creamy fluffy texture and for those of you who missed the video last week I'm going to link it for you down in the description box below so you can have the exact recipe then when I eat it I add a big fat dollop of Greek yogurt over the top yes another way to get protein but also delicious a little bit of hot sauce and then I'm just going to chop up an apple and eat that alongside this is a really quick and easy lunch and I don't know if you've tried the honey crisp apples yet but they are too die for so I'm pretty excited about this one then after lunch right before I get the kids this is when I like to have a little more coffee and this is when ele comes back into the picture which by the way did you know that electrolytes help to support hundreds of functions in our body so things like hormone regulation fluid balance and nutrient absorption I just think that's so interesting and I think that's probably why I feel so good when I drink it which brings me to my afternoon coffee now I used to want like a big cup of coffee and maybe like a little cookie or something sweet but I have replaced that by making this chocolate chai mocha coffee with the element packets and let me show you what I do I brew a double shot of espresso and then I take the chocolate chai elements they also have like chocolate mint and chocolate raspberry so many delicious flavors I pour half of this into my coffee I save the other half for my husband cuz I usually make him one at this point as well then I stir that in then I add in some hot water and then finish it with just one or two tablespoons of steamed half and half it is so delicious it's like I can't express to you how much I love this coffee and how much you need to try it I remember when we first got the chocolate elements my husband made it it's so good it's like a it's like a cafe mocha but even better and I had no desire to taste because I just thought chocolate and salt didn't sound like a good combination until I tried it and I was flored and now I literally look forward to this drink every single afternoon okay so then I go to get the kids and then it's like all the things fast forward fast forward fast forward and now we're at dinner and my friends here's the thing some things have changed in the last few years because I have teenagers my son is going to be 13 this month my daughter is just about 15 and it is a rare occurrence that we're all home for dinner together together so often times I am packing my dinner and watching a baseball game or running around like an Uber driver and so I just pack my meal with me so I keep it really simple but still very delicious let me show you what I've been making so I start with some roasted caboa squash it's not really in season right now but I just love it so much and I'll just roast it up on the weekend or in the morning when I'm making the kids lunch boxes it's very similar to having say a sweet potato but it's not as starchy so it's lower in carbohy rdate and it's lower in calories and I like that because I tend to be a volume eater so I like that I can have bigger quantities right like you get more bang for your buck and then on top of that I add some simply steamed green beans another ingredient that I prepped on the weekends or sometimes I'll do my meal prep in the morning when I'm making the kids lunches I add a little bit of salt a little bit of pepper a little bit of garlic powder when in doubt salt pepper and garlic powder will never let you down it's basic but it's delicious then on top of that I add some shredded chicken now this is Simply shredded chicken that I make right in my slow cooker I've shared this recipe with you before I will link it below I will often make this during the week just to have on the counter because this way when the kids come home they can make bowls or burritos or salads or whatever they want and my husband and I have it as well to build simple bowls as well then to top this off I just scoop out about a half of an avocado some good healthy fats and then I put a big do of kimchi over the top which is which is great for gut health but again it's also very delicious I have to kind of laugh as I hear myself talk because while I am very health oriented and I am my food needs to taste good so I promise you everything we chat about is delicious and by the way this dinner packs in a solid 30 g of protein actually I think it's even a little bit more from here I just pop on a lid and this bowl comes with me and like I mentioned before I will just eat it on the go whether I'm waiting to pick somebody up or I'm sitting at the baseball field I have dinner packed and it's with me so I don't get hangry and I don't get tempted to stop and buy some lowquality food option that doesn't align with my present goals then later in the evening once we are all home my kids are usually hungry at this point I'm usually ready for a little snack as well and so I really like to sit with them because this is when we talk and kind of catch up and recap on the day so I'll usually do if I want something sweet at this point I might do like a Greek yogurt with some fresh berries but lately I have been making this Savory snack plate because there's something about like chatting and noshing that I really like right a little nosh a little chat a little nosh a little chat so here's what I do I'll start with a small bowl of popcorn I'll put that on my plate then I add up a few fresh cut vegetables today I'm using um uh bell peppers and some cucumbers then I'm going to add a nice big scoop of hummus and then because we got to pack in that last bit of protein for the day I'm going to add a few cut rolls of turkey I just take turkey turkey organic turkey slices roll them up cut them in half put those on the plate and then a few pickles for a nice Tangy Crunch and I know for myself it really helps me to make the plate right because if I just took the bag of popcorn out or I just took the container off hummus out I would definitely eat more I just would right again the chat and the Nosh it can get you in trouble but it doesn't mean you can't do it just put it on a plate put it on a plate put it on a plate I'm going to get a t-shirt that says put it on a plate don't stand at the fridge don't eat out of the container put it on a plate I'm going to hang that on my refrigerator so there you have it a high protein EA in a day video with a 48-year-old woman who is determined to feel better in the second half of her life then she even did in the first and just for anybody who's curious that entire day of eating came in just over 140 g of protein and just under 1,600 calories for the day so it really is pretty amazing how much food you can actually eat when you're focused on real whole unprocessed Foods as close to their natural state as possible most of the time and once again I want to thank our friends at element for sponsoring this video I truly am a huge fan and I do recommend you give them a try because not only do they make you feel great but they are absolutely delicious and they're offering everybody in the clean and delicious Community eight single serving packets free with any element drink mix order all you have to do is visit drink element backd dannyp that's d r i n k l m nt.
