What I eat in a day (high-protein meal) and recipes

As many of you asked what my meals look like, here is a long post on my high-protein meals with my favorite basic recipe that I repeat repeatedly at the end. My goal is to eat 100 grams of protein spread out through 3 meals a day of 30 grams of protein minimum each.


Wake up:

1) Drink 600 ml of water

2) Fasting drink wellness shot (highly anti-inflammatory) with half-squeezed lemon juice + a little of water + grated ginger + 10 drops of propolis extract ( I like this one or from Brazil that my mom brings: https://www.amazon.com/Herb-Pharm-Propolis-Extract-Support/dp/B000I0LG82)

+ supplement with curcumin + ginger pill: (Garden of Life mykind Organics Extra Strength Turmeric Inflammatory Response 120 Tablets-100mg Curcumin (95% Curcuminoids) Black Pepper, Probiotics Organic Non-GMO Vegan Gluten Free Herbal Supplement: link here https://a.co/d/0E38t0U )


After 20 min: I mix one scoop of Isopure whey protein powder (vanilla link here: https://a.co/d/grWBdps) with water in a cup and drink in the car when I get in at work.
or a Core Life Power shake chocolate flavor, link here: https://a.co/d/09kh0rJ

Start to drink coffee with collagen https://a.co/d/grWBdps


Drink water throughout the day + teas ginger tea (ginger aid from Traditional Medicine) – it helps with digestion and is very anti-inflammatory: https://a.co/d/grWBdps  1-2x a day.



I eat a high-protein meal with a minimum of 30 g of protein when hungry. Which is usually leftovers from a previous dinner, or I fry some eggs early in the morning to take to work.
Five whole eggs (fried on butter or boiled) + steamed veggies and starches and fruits

150 grams of cooked chicken breasts, lean meats/poultry/fish – salmon and tilapia are my favorites/ lean ground turkey/ lean ground bison + steamed veggies and/or starches and fruits

(You can use MyFitnessPal App free version (https://www.myfitnesspal.com/ ) and see the protein amount of each as you log the food in and use the kitchen scale while you weigh your food. Important to learn the protein content of your meals). If you are sedentary, the recommended would be 1.2 g of protein per day per kg of your ideal body weight. If you are active and do resistance training, the research suggests 1.6-2.2 protein per kg of your body weight. I aim to eat three high-protein meals daily with a minimum of 30 g of protein. Overeating in lean protein (calories from protein) will not make you gain fat and preserve losing muscle in a fat loss. The body needs at least 25-30 g of protein per meal to maintain anabolic (stimulate MPS).


I always steam the sides in the instant pot in the steam settings for 6 minutes. I peel and cut all the potatoes, sweet potatoes, butternut squash, and carrots, and drop the broccoli and cauliflower at the top. When ready, I put them in the Tupperware in the fridge, which lasts about 3-5 days.

Salmon: I like to marinate with teriyaki sauce (this: one https://a.co/d/7w3b2zh ) the day before or 30 minutes before baking. I want to sprinkle lemon juice, salt, black pepper, or you can add some grated ginger as well. I also love this Makoto Original Ginger dressing to use to marinate my salmon: https://www.walmart.com/ip/Makoto-Original-Ginger-Fresh-Refrigerated-Salad-Dressing-9-Fluid-oz-Bottle/34788359 - preheat the oven at 350 F and bake for about 12-14 min. It depends on the thickness of the salmon that I buy fresh at Kroger.

After my second meal, I take my multivitamins (https://a.co/d/46rUNLe ), Biotin ( https://a.co/d/6fVw43S ), CoQ10 ( https://a.co/d/6MptL2m ) , Omega-3 Fish oil ( https://a.co/d/6MptL2m ), and Vitamin D - Nordic Naturals, with a bit of water.

I cook dinner the same as I  mentioned above. Sometimes I like cooking Banza penne (https://a.co/d/2nmOe4F ) with ground beef/turkey.

Sometimes I don’t want a big meal, and I do Protein Oats or Greek Yogurt (recipe below)


I rarely snack, but my go-to is Quest Protein bar cookies and cream, greek Yogurt Oikos (15 or 20g protein), a handful of roasted salted almonds i buy at Trader’s Joes), cheese with turkey breast, cottage cheese, air popped popcorn 🍿.


Magnesium Natural calm (https://a.co/d/cMtPXrq ), Melatonin (https://a.co/d/8Upf2CW ), and Valerian Nighty Nighty tea from Traditional Medicine to help sleep (https://a.co/d/6VnSzCI ). And last, a good probiotics (https://a.co/d/gTkfN25 ).


Note: Never drink liquids with main meals. I don’t drink more liquids before or after meals. I wait for about one hour to drink. It helps to prevent bloating and helps with digestion.


If you have any questions, please feel free to reach out to me! :)  I still have spots open for 1-1 Online Coaching if you are interested.


MY RECIPES – I always do them.. easy and yummy – all family eats the same.

Lean ground turkey:



Lean ground beef:



Greek yogurt:



Protein oats:



Chicken breasts slow cooker:



Air-fried potatoes:









Are you craving sweets?

Banana mashed:



Protein oat cake






How to steam veggies/ starches:




Start here – Read here for General Tips: