WHAT I EAT IN A WEEK | 15+ Healthy, Easy & High-Protein Recipes

WHAT I EAT IN A WEEK😍 In today’s video I’m sharing 15+ healthy, easy & balanced recipes. We are making one pot meals, sandwiches, smoothie bowls, granola, 1-minute cookies, healthier cheesecake and much more🤩 I aim to get around 100 g protein per day but I also focus on getting enough fiber.

These are quick and simple high-protein meals that are perfect for meal prep, busy weekdays, and staying consistent with healthy eating. You’ll find lots of easy breakfast, lunch, dinner, and snack ideas made with wholesome ingredients.
This video is perfect if you’re looking for healthy recipes, high-protein meal ideas, or realistic what I eat in a week inspiration.

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00:00 Sunday (folded wrap, meal prep)
10:45 Monday (healthier cheesecake)
14:04 Tuesday (1-minute brownie cookie)
18:36 Wednesday (granola, high-protein avocado toast, gnocchi)
25:37 Thursday (smoothie bowls, high-protein bruschetta)
30:24 Friday (breakfast cups, lemon & asparagus risotto)
35:50 Saturday (breakfast board)

pancake bowls

Ingredients for one serving:
1/2 cup (lactose-free) high protein Greek yogurt (120 ml / 125 g)
2 eggs
1 teaspoon maple syrup
1/2 teaspoon vanilla extract
1/4 cup (gluten-free) oat flour (60 ml)
2 tablespoons almond flour
1 teaspoon baking powder
1/2 teaspoon cinnamon
1/4 teaspoon ground cardamom

topping examples:
dark chocolate chips
berries

1. Add all the ingredients into an oven safe bowl or container and stir
2. Lastly add the toppings
3. Bake at 180 Celsius / 350 in Fahrenheit for about 25-30 minutes

tortilla breakfast cups

for one serving:
1 high-fiber tortilla
2 eggs
3 tablespoons high-protein cottage cheese
pinch of salt
pinch of pepper
handful of spinach, chopped
1 tablespoon pesto
handful of cherry tomatoes, halved
2 tablespoons crumbled feta

1. Press the tortilla into a greased glass container, ramekin or oven-safe bowl to form a ”cup”
2. Add the eggs, cottage cheese (if your cottage cheese it very wet, you can strain it) salt & pepper and stir
3. Top with spinach, pesto, feta and cherry tomatoes
4. Bake at 180 Celsius / 350 Fahrenheit for about 30 minutes
5. If you are meal prepping these, you can reheat them in the morning in an air fryer or microwave

1-minute Brownie Protein Cookie

Ingredients for one serving:
1 tablespoon unsweetened creamy peanut butter
1 tablespoon maple syrup
2 tablespoons chocolate protein powder
1 tablespoon unsweetened cacao powder
optional: 1/4 teaspoon baking powder
2 tablespoons milk of choice
dark chocolate chunks/chips, to taste

1. Mix the maple syrup and peanut butter together
2. Add the protein powder, cacao powder and milk (and baking powder) and stir until combined. Add more milk if needed
3. Spread the mixture on a plate lined with parchment paper
4. Add the dark chocolate chips/chunks on top
5. Cook in the microwave for 40 – 60 seconds (800W). Stop as soon as the edges look set but the center still looks soft

Lemon asparagus risotto

ingredients for four servings:
4 teaspoons (garlic infused) olive oil
4 green onions, chopped, if you don’ t
have IBS, replace with 1 finely diced onion
1 ⅓ cups risotto rice (320 ml)
3 ½ cups chicken stock (840 ml)
juice 1 lemon
1 – 2 teaspoons lemon zest, to taste
1/2 cup grated parmesan (120 ml / 40 g)

for the asparagus:
1 lb. / 450 g asparagus
a drizzle of olive oil
a pinch of salt

1. Wash the asparagus. Cut off the woody ends. Cut the asparagus into pieces. Place on a baking pan lined with parchment paper. Bake at 200 Celsius / 390 Fahrenheit for about 15 minutes until tender
2. Meanwhile heat olive oil in a large pan. Add the green onions/onion and sauté for a few minutes.
3. Add arborio rice and stir constantly for 1 – 2 minutes until the rice looks slightly translucent around the edges but still white in the center
4. In another pot heat the chicken stock
5. Add hot chicken stock to the pan with the rice. Stir, cover and bring to a boil. Once boiling, reduce heat and let simmer for 15 – 20 minutes over medium heat until the rice absorbs the liquid. Stir occasionally
6. After rice has absorbed the liquid, add lemon juice and lemon zest and stir. Let simmer until rice has absorbed all the liquid. Lastly fold in the grated parmesan and asparagus and stir until creamy

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