5 ridiculously easy high protein recipes to build muscle (dairy free) 30+g protein & healthy скачать в хорошем качестве

5 ridiculously easy high protein recipes to build muscle (dairy free) 30+g protein & healthy

welcome to lazy girl kitchen! today we're cheffing up 5 high protein meals with 30-45g of protein each. All the recipes are relatively high in protein, fiber, have minimal ingredients, and are my current go-to meals to hit my protein goal so I can grow muscle :) Oh, and they're all dairy-free! (I feel you my lactose intolerant friends) These recipes are fast, simple, and very very lazy.... you were warned! Subscribe for more fitness videos V-Sit Workouts 👉 https://emily-adis.mvt.so/ Insta: @emilyadis -------------------------------------------------------------------------- Equipment I Use 👇 Calisthenics Parallettes: https://amzn.to/49e7zgp Calisthenics Rings: https://amzn.to/4qJ5miX Resistance Bands: https://amzn.to/4sCGw6c *if you buy anything from the links it supports me & this channel - so thank you! :) -------------------------------------------------------------------------- Timestamps: welcome to high protein lazy girl kitchen 00:00 meal 1 00:27 meal 2 05:07 meal 3 08:38 meal 4 13:46 high protein snack 16:25 ------------------------------------------------------------------------- Recipes: Tuna Salad Sandwich: INGREDIENTS: (1 serving) 1 can of tuna (abt 100g, 24g protein) 2 tbsp hummus (jalapeno) Siracha (if you like spice) 2 whole grain bread OR 1 whole wheat bagel - NY Bakery wholemeal (6g fiber, 10g protein) Spinach for topping (1/2 cup) you can have a side salad (or carrots on side - 7 carrots) MACROS: 450ish cal 35-39g protein 10g fiber with carrots Egg Scramble: INGREDIENTS: 150g egg white (15g protein) 2-3 eggs (I’m doing 3 obv.) (18g protein) Peas or spinach (peas 1 cup frozen) Carb options: roast sweet potatoes, rice, whole grain toast The next 3 meals, I’m making sweet potatoes for (that’s my carb this week, usually I pick one carb & make mass amounts for ease. Feel free to pick a diff carb, rice, quinoa, or do multiple. But I’m lazy so I’m going to pick sweet potatoes as my side for all of these - but I don’t need help eating the carbs, we’re here to lock in the protein) 200g sweet potato (raw) + microwave topping: sriracha (u could do hummus) MACROS: 420 cal without sweet potatoes 41g protein 7g fiber (ish) with sweet potato 570 cal 44g protein Tofu Salad Nourish Bowl: INGREDIENTS: (per serving) 200g Crispy tofu (22g protein) only use from or extra firm for chunking 11g protein/100g tofu Soy sauce (as needed) Mixed greens + tomatoes + carrots (I bought mine from store) Sriracha + hummus (2 tbsp) Carb of choice: bagel, toast, roast sweet potatoes, rice, quinoa 200g sweet potato MACROS: (per serv) 375 cal without sweet potatoes 32g protein 12g fiber (ish) with sweet potato 530 cal 35g protein Veggie + Greek Kebab Stir Fry: INGREDIENTS: (per serving) 1 pack Greek kebab = 175g = 25g protein (Vivera Greek style plant kebab - alternatively use tempeh, repeat tofu, other protein of choice) Peas (1 cup) + spinach Soy sauce as needed have on pita bread, in a whole wheat tortilla w/ salsa, or with carb of choice on the side MACROS: (per serv) base - no carb 420cal 37g protein 13g fiber with NY bakery wholemeal bagel & butter 650cal 47g protein Protein Yogurt Power Bowl: (arvo snack) INGREDIENTS: Soya greek yogurt (1/2 pot Protein powder (1 scoop) Toppings of choice: 1 kiwi, 1/2 sm banana, 1/2 cup granola (w/ protein) MACROS: (per serv) without granola 290cal 33g protein with 50g of bio&me cocoa & hazelnut granola 488cal 41g protein #highprotein