I know, I know…

You’ve probably seen a thousand “what I eat in a day” videos by now.

However, I promise you this one is different.

How?
Well, it’s a realistic one, for starters, and it’s not impossible to maintain.

I know many of the most popular videos center around calorie counting and restrictions.

And today I’m showing you my kind of what I eat in a day as a vegan athlete.

This is the perfect opportunity for all of you out there to see that you don’t have to starve yourself to lose weight.
You don’t even have to count calories, avoid your favorite foods, or kick out a whole macronutrient just to lose weight.

You can get fit, lose the excess fat and build muscles by eating as much as you want, and eating foods you actually like.

So, stay with me as we go through every single meal I have throughout a usual day in my life.

Enough chit-chat, let’s get started right now!

Check out my Fit Girl’s Guide To Becoming Vegan Athlete to learn how I why I eat plant-based.

Also, check out my 10 fit girl’s approved, rice cake recipes:

What I Eat In A Day To Stay Fit

Full day Of Eating Vegan

Here’s what I eat in a day to stay fit as a vegan.

@fitgirlsdiaryFull day of eating as a vegan athlete 💪 ##healthyeating ##nutrition ##eatinghealthy ##whatieatinaday ##veganfood ##fittok ##fittoks ##dieting ##mealplan♬ mario sound – mandycap

Follow me on TikTok for more healthy tips.

This is how a usual full day of eating looks like for me.

We’re diving into the recipes, step by step.

07:00

Lemon Water

I’m always starting my day with lemon water.

It helps me get hydrated from the very beginning of the day.

Let me just point out that lemon water is not directly linked to weight loss in any way other than hydration.

However, I like infusing my water with lemon instead of having it plain first thing in the morning – I just like the flavor better.

08:30

Oat Pancakes

I usually have my breakfast at 8:30.

And the most common breakfast I have is my vegan oat pancakes.

This recipe was not vegan to start with, however I modified it and found a combo that works for me best.

Here’s the recipe…

@fitgirlsdiaryHealthy vegan breakfast pancakes 🥞😋 YOU HAVE TO TRY THESE! ##healthyfood ##healthycooking ##nutrition ##healthyrecipes ##mealplan ##diet♬ original sound – simplecreativecraft

Ingredients:

• 1 mashed banana
• 1/2 cup oat milk
• 1 cup oat flour
• 1/2 tsp baking soda
• pinch of salt

Mix all of the ingredients together.
Cook small pancakes, 1 pancakes = 2 tablespoons from the mixture.
Once the pancakes are cooked, top them with peanut butter and berries by choice.

09:00

Cold Brew Coffee

I have my cold brew coffee almost right after my breakfast.

I don’t add sugar or milk in it, simply because I like it more that way.

I am a real sucker for strong coffee, and like having it as is.

14:00

Quinoa Chickpea Salad

If you are on my Radiate Program you already know this recipe too.

It’s an easy fix for whenever you don’t have the time to cook, yet it’s a super healthy and delicious one.

Let’s head on to the recipe…

Ingredients:

• 1 cup cooked quinoa
• 1/3 cup chickpeas
• 1 tomato, cubed
• 1/2 avocado, diced
• 1/2 red onion, diced
• 1/2 lemon, freshly squeezed
• Olive oil, salt and pepper

In a salad bowl mix all of the ingredients: chickpeas, quinoa, tomato, avocado, and red onion.
Drizzle olive oil and freshly squeezed lemon juice, and sprinkle salt and pepper.
Mix everything nicely, so that all of the ingredients are well combined.

17:30

Matcha Green Tea

Usually I’ll have one more coffee or matcha tea an hour or two after my lunch.

What can I say, I’m addicted to caffeine :)

20:00

Pea Falafel

I have my dinner right after I finish with my workout.

I usually work out at 19:00, so my dinner is usually at 20:00.

And this is one of my favorite dinner recipes.

I don’t really like plain green peas, so this recipe allows me to have my peas in a more delicious way.

They are super easy to make, let’s head on to the recipe.

Ingredients:

• 1/2 cup chickpeas, canned
• 1/2 cup green peas, frozen
• 1 tablespoon oat flour (or 1 tablespoons rolled oats, blended)
• 1/2 onion
• 1 tablespoons tahini
• 1 tablespoon fresh parsley
• 1 tablespoon lemon juice, freshly squeezed
• 1 teaspoon ground flax seeds
• 1 tablespoon olive oil
• Spices: ground cumin, red pepper, garlic powder, onion powder, salt, and pepper

Rinse the chickpeas and drain them nicely and add them to a food processor.
Thaw the green peas into hot water and give them a nice rinse.
Drain them nicely, before tossing them in the food processor, squeezing them with your hands so that all of the water comes out.
We want to get rid of as much moisture as possible so that our patties stick together.

Add the onion, parsley, 1 tablespoon tahini, 1 tablespoon oat flour, 1 tablespoon lemon juice, 1 teaspoon ground flax seeds, 1 tablespoon olive oil, and all of the spices.
Blend until all of the ingredients are combined.

Start forming small patties from the dough with your hands. They should be about a tablespoon and a half big.
As you make the patties, lay them on a baking sheet, and drizzle few drops of olive oil over each patty.
Cook them for around 30 minutes in preheat oven to 400F.

22:00

Protein Shake

And last but not least, I have my plant based protein.

I used whey protein on a daily basis when I was a meat-eater, so after going plant based I continued using protein supplements in a form of pea protein.

I usually have it at 22:00, an hour or two before bed.

Give It A Try!

If you’ve been waiting for a sign to start eating healthy, or maybe try going plant based, this is it!

I challenge you to try out my full day of eating vegan, and see if it’s something you like.

These recipes may look tempting and complicated, but they are super simple and easy to make.

After realizing I was in a toxic diet mindset for years, I promised myself that I’m not going to settle for anything but delicious.

And that’s what I actually do on a daily basis now – I make sure I LOVE the foods I eat.

I really hope I showed you that you can still get fit, lose weight, and stay in shape, while enjoying the foods you eat.

If you are interested in trying out my meal plans, head on to check out my BBB Meal Plan or my all-in-one Radiate Program.

Till next time, babes!
xoxo

I can’t stress enough about the importance of breakfast in a healthy diet.

Especially when you’re trying to get healthy, get fit, or lose weight, breakfast would probably be the most important meal of your day.

How you start your day will set the tone and determine how the rest of it will go on.

As a fitness trainer, I love having my breakfast early in the morning.

It’s my favorite meal of the day, and there is a good reason why:

My meal plan has some freaking delicious breakfast recipes you have to try out.

Now for those of you who already have the Burn Baby Burn Meal Plan, you already know these recipes.
And for those of you on my RADIATE program, you already have these delicious breakfast recipes.

However, if you’re not and you’re just looking for a healthy breakfast to start your day, you’re in the right place!

These healthy breakfast recipes for weight loss are so delicious, yet healthy and packed with nutrients.

They will not only help you lose weight, but they’ll help you fall in love with healthy food too!

Healthy food doesn’t have to be boring, and these breakfast recipes will prove exactly that.

Without further ado, let’s jump right into them!

Pssst… if you’re looking for a delicious meal plan to follow to lose weight, head onto here.

My Top 10 Healthy Breakfast Recipes For Weight Loss

1. Banana Omelet

This is one of the most popular breakfast recipes from the RADIATE program, and there’s a good reason why – It’s freaking delicious!

Creamy, delicious and a great omelet option for those of you with sweet tooth.

Let’s head onto the recipe…

Ingredients:

• 1 banana
• 2 eggs
• 3 tablespoons rolled oats
• 1 tablespoon peanut butter
• 1/2 cup berries

Instructions:

Mash the banana with a fork and whisk together with the eggs and oats.
Cook in a skillet as an omelet.
Once ready top with peanut butter and berries by choice.

2. Avocado Toast

Out of all the avo toast recipes I’ve tried and used in the RADIATE plan and the personalized plans, this one definitely stands out.

Ingredients:

• 2 slices whole grain bread, toasted
• 1 avocado
• 2 tablespoons non-fat Greek yogurt
• 1 teaspoon sesame seeds
• 1 tablespoon pumpkin seeds
• 1 tablespoon dried cranberries
• Crema di Balsamico

Instructions:

Spread Greek yogurt on top of the toasted slices of bread.
Thinly slice the avocado and add it on top of the toasts.
Sprinkle sesame and pumpkin seeds over it and add the dried cranberries.
Drizzle crema di Balsamico on top

3. Butter Yogurt Rice Cakes

I love rice cakes for breakfast!

They are the perfect and the healthiest base for any topping you can think of.

Check out:

But this combo in particular is my absolute favorite.

You can check out my article 10 Healthy Rice Cake Recipe Ideas, Weight Loss Recipes With Rice Cakes for more ideas.

Ingredients:

• 3-4 brown rice cakes
• 1-2 tablespoons almond butter
• 1-2 tablespoons Greek yogurt
• 3-4 strawberries
• 1 teaspoon chia seeds

Instructions:

Spread almond butter over the rice cakes.
Add a splash of Greek yogurt in the middle.
Top with thinly sliced strawberries and chia seeds.

4. Egg Quesadilla

I love tortillas and the way you can use them to make all sorts of recipes.

And tortillas can be a completely healthy option, as long as you make sure it’s filled with healthy ingredients.

And that’s exactly what we’re doing with this egg quesadilla.

Ingredients:

• 1 whole grain tortilla
• 2 eggs
• 1/2 avocado, sliced
• Fresh parsley, chopped
• 1-2 slices mozzarella, thinly sliced

Instructions:

Whisk the eggs and cook them scrumbled in a pan with few drops of olive oil.
Once ready, add them to one half of a tortilla.
Top with mozzarella, parsley and avocado and fold it over.
Toast the tortilla or grill it in a pan for 1-2 minutes each side, or until the mozzarella melts down.

5. Banana Oat Pancakes

If you have the Burn Baby Burn Meal Plan, you know this breakfast recipe for sure.

The famous banana oat pancakes are my personal favorite when it comes to healthy and easy to make pancakes.

They’re done super fast, and are also a great vegan option.

Ingredients:

• 1/2 cup oat flour
• 1 small banana, mashed
• 1 cup coconut milk
• 1 teaspoon coconut oil, melted
• 1/2 teaspoon baking soda
• A pinch of salt

Instructions:

Combine mashed banana, coconut milk and coconut oil and mix nicely.
Add the oat flour, together with the baking soda, add a pinch of salt and mix until well combined.
Heat a pan over medium heat and start cooking the pancakes.
1 pancake = 2 tablespoons of the mixture.
Once ready top with peanut butter and berries.

6. Choco Oats

Now this chocolate heaven is a healthy breakfast recipe for weight loss that honestly doesn’t look like nor tastes like something you’d eat to lose weight.

Perfect for anyone with a sweet tooth.

Ingredients:

• 2/3 cup rolled oats
• 2/3 cup of coconut  milk
• 1 tablespoon peanut butter
• 1 tablespoon cocoa powder
• 1 banana
• 1 handful of strawberries, chopped
• 1 tablespoon ground walnuts 

Instructions:

Put the rolled oat and milk into a sauce pan and bring to a boil.
Once boiling, lower heat, add banana, mush it well and mix.
When the oatmeal is the consistency you like it, turn the heat off.
Add in 1 tablespoon of unsweet cocoa powder and mix well.
Pour your oatmeal in a bowl and top with strawberries and ground walnuts.
Drizzle peanut butter on top.

7. Egg Salad Sandwich

Wait what?

Egg salad can be a healthy breakfast option? 

Oh, yes, absolutely.

And this is one of my fans favorite healthy breakfast recipes for weight loss.

Ingredients:

• Few slices of whole grain bread
• 2 eggs, hard boiled, chopped
• 2 tablespoons Greek yogurt
• 1/2 avocado, mashed
• 1 tsp Dijon mustard
• 1/2 red onion, chopped
• 1 celery stalk, chopped
• 1 teaspoon fresh dill
• salt and pepper

Instructions:

Place all of the ingredients into a small bowl and mix nicely.
Once ready, scoop from the mixture and place it on top of the slices of bread.
Add a lettuce leaf and close the sandwich with another slice.

8. Tahini toasts

If you haven’t tried this combo yet, you may be a little bit hesitant at first.

Tahini on a toast, with bananas on top?

Just give it a try!

I’ve already shared this recipe with you in my  article 5 Fit & Healthy Breakfast Recipes For Weight Loss Ready In 5 Minutes and so many of you reached out to say you loved this combo.

Here it is :)

Ingredients:

• 2-3 slices of bread, toasted
• 1-2 tablespoon tahini
• 1 small banana

Instructions:

Spread tahini on top of the toasted slices of bread.
Cut the banana into circles and add it on top.

9. Quinoa Bowl

I love adding quinoa to my meals.

It helps add up on proteins, it helps add in those fibers and it’s tasty at the same time.

And this breakfast quinoa recipe is no different.

Love combining quinoa with blueberries and that’s just what I did here.

Check out the recipe bellow.

Ingredients:

• 1/2 cup quinoa1 cup coconut milk
• Pinch of salt
• 1 tsp vanilla extract
• 1/2 tsp honey
• 1 small banana cut into circles
• 1/3 cup blueberries
• 1 tablespoon crushed walnuts

Instructions:

Bring the coconut milk to a boil.
Add the quinoa. Simmer the quinoa in the coconut milk for about 10-15 minutes. Stir in the vanilla, pinch of salt and honey.
Top with banana, blueberries and crushed walnuts.

10. Mozzarella Omelet

And last, but most definitely not least, the mozzarella omelet.

This is also a recipe you can find in my 4 week Burn Baby Burn Meal Plan.

Melted mozzarella inside those soft cooked eggs is a combo to die for.

Check it out…

Ingredients:

• 2 whole eggs
• 2 egg white
• 2 slices of mozzarella
• A handful of baby arugula

Instructions:

Beat the eggs and pour them into a pre-heated pan, on a few drops of olive oil. Swirl the pan so that the mixture completely covers the base.
Cook for around one minute, then add the mozzarella and arugula on one side and flip to close the omelet. Cook for another minute or until the mozzarella is melted.

I hope you liked my recipes!

Which one was your favorite and why?

Let me know in the comment section bellow.

I really hope you enjoyed my healthy breakfast recipes for weight loss.

If you did, go ahead and check out my meal plans for more!!

Also, don’t forget to share these breakfast ideas with your friends.

Till next time, babe!
xoxo

Proper nutrition is one of the most important things when it comes to losing weight, getting fit, and staying healthy for life.

In other words, what we eat is really important, so we’ll have to make sure to keep our meals balanced and clean.

Only if it was that simple, right?

I think you’ll all agree with me when I say that it’s really hard to eat healthy, especially when you have a busy schedule.

I know from my own experience that there are days when I don’t even have the time to sit down and eat, not to mention cooking a healthy, balanced meal.

It’s almost impossible to eat healthy ALL THE TIME, right?

It’s cheaper and faster to just go ahead and buy fast food on the go than to have a healthy meal, right?

However, you can achieve almost any fitness goal if you make a plan, and that’s exactly what we’re doing today.

I decided to give you my way of keeping it healthy all week long, and that is MEAL PREP.

I’ve packed for you 7 healthy meal prep recipes for weight loss, you can prep in less than an hour.

Forget about spending hours on meal prep – these healthy meal prep recipes are fast and easy to do, anyone can do them!

Also, if you haven’t checked out my previous article 7 DAYS OF HEALTHY MEAL PREP IDEAS  make sure to do it right now.

Enough talking, let’s jump right into my weekly meal prep for weight loss schedule!

Check out:

7 Healthy Meal Prep Recipes For Weight Loss
Weekly Meal Prep For Weight Loss

What You Will Need

Here’s everything you’re going to need for your healthy meal prep…

• 2 pieces of chicken breast (skinless, boneless)
• 2 eggs
• 1 cup black beans (canned)
• 1/3 cup brown rice
• 1/3 cup red lentils
• 1 cup mushrooms
• 1 cup brown pasta
• 1 piece of mozzarella
• 1 sweet potato
• 2 small zucchini
• 1 avocado
• 1 red onion
• 1 branch broccoli
• 2 tomatoes
• 1 small red pepper
• 1/2 small cabbage
• 2 tbsp basil pesto

You will also need:

• salt and pepper
• extra virgin olive oil
• vinegar, or freshly squeezed lemon
• spices
  I used curry, ground cumin, ground onion, and paprika, but feel free to use your personal favorite spices.

Let’s get started!

Let’s Start Prepping

First, put the whole grain pasta, brown rice, lentils, and eggs to boil.

It usually takes around 10 minutes for the pasta, lentils, and the eggs, and around 20 minutes for the brown rice.

In the lentils and brown rice, I added olive oil and spices while they were cooking.

Meanwhile, cut the mushrooms, broccoli, sweet potato, red onion, red pepper, and one chicken breast on cubes.

Add them on a baking pan, sprinkle olive oil, salt, and other spices by taste, and bake them on 200 degrees for around 30 minutes.

For the other chicken breast and the zucchini, I decided to use my electrical grill, for the sake of making it more fun.

I cut the one zucchini in circles, spiced the chicken breast and seasoned it with olive oil and grilled them for about 6 minutes each side.

In the meantime, let’s prep the veggies.

Peel and cut the avocado and the tomatoes, grate the cabbage and make noodles out of the second zucchini using a spiralizer or this thing I have :)

Now, Let’s Start Packing!

Meal Prep Recipe #1:
Grilled Chicken With Sweet Potato & Broccoli

Serve the grilled chicken breast on a piece of lettuce.
Please note that the lettuce is totally optional, I just wanted to make it look fancier :)

Side it with half of the sweet potato and broccoli.

Meal #2:
Whole Grain Pasta With Basil Pesto & Mozzarella

Drain and mix the cooked pasta with 1 tablespoon basil pesto.

Cut the mozzarella and tomato and add them on the side in your meal prep container.

Sprinkle salt on top of them.

Meal #3:
Black Beans With Sweet Potato & Avocado

Mix the black beans with the baked onion and lemon juice and extra virgin olive oil.

Side it with the other half of sweet potato and half of the avocado.

I like to squeeze a few drops of lemon juice on top of my avocado too, just to keep it fresh.

Meal #4:
Brown Rice With Broccoli & Mushrooms

Add a teaspoon of olive oil in the brown rice, and mix it well together with the baked onion and red pepper.

Side it with the mushrooms and broccoli.

I like to squeeze lemon juice on top of my broccoli, to help bring out the taste and last longer.

Meal #5:
Chicken With Grilled Zucchini & Tomato

Put in the oven-baked chicken breast on one side, and the grilled zucchini and tomato on the other side.

Sprinkle salt over them and a few drops of balsamic vinegar over the zucchini.

Meal #6:
Lentils With Tomato & Cabbage Salad

Pour the lentils on one side of the meal prep container, and sprinkle balsamic vinegar over it.

Add the tomato and cabbage on the other side.

I like to season my cabbage salad just before my meal, to prevent it from going bad.
Usually, I do it with olive oil and balsamic vinegar.

Meal #7:
Eggs With Zucchini Noodles, Pesto & Avocado

You can mix the zucchini noodles with the pesto if you’re eating them right away.

Also, salt them just before you have your meal, to prevent them from going bad.

Peel and cut the eggs as you prefer and side them with the other half of avocado.

Now It’s Your Turn!

Start meal prepping right now!

I really hope you like my healthy meal prep ideas for weight loss.

To get more healthy meals, head on to my 28-Day Meal Plan, Burn Baby Burn.

There you will find lots of healthy ideas, recipes, and snacks for breakfast, lunch, and dinner, in the course of 28 days.

They will help you lose weight and get healthier, and finally, fall in love with eating healthy and taking care of yourself.

You can also check out my other articles about healthy meal prep tips and tricks, to find more meal prep recipes for weight loss.

• HOW I MEAL PREP VEGETABLES TO MAKE SURE I EAT HEALTHY

• 7 DAYS OF HEALTHY MEAL PREP IDEAS 

• HOW TO MEAL PLAN & MEAL PREP FOR WEIGHT LOSS LIKE A PRO 

I really hope you like my weekly meal prep for weight loss guide

Don’t forget to let me know which one’s your favorite by commenting in the section below!

Also, let me know if you’d like me to do a healthy meal prep breakfast recipe edition.

Till next time, babes!
xoxo

If you like my article ‘7 Healthy Meal Prep Recipes For Weight Loss – Weekly Meal Prep For Weight Loss’ don’t forget to share it with your friends!

Okay, so we’re finally here.

I’ve wanted to do this article for SO long since I had many requests over the past few months.

And today I’m finally showing you guys what I actually eat in a day to lose weight.

For those of you who are subscribed to my RADIATE Meal Plan, you already know what I eat daily.

However, today, I’m shooting out some of my favorites recipes showing everyone how a fit girl eats to get and stay fit.

Also, this is an opportunity for all of you out there to see that you don’t have to starve to lose weight.

On the contrary, you can eat as much as you want, as long as the foods you eat are healthy and clean.

So, if you are wondering what to eat to lose weight, you are in the right place!

Just stay with me as we go through every single meal and snack I have throughout my day.

Enough chit-chat, let’s get started right now!

Pssst… Check out my all-in-one meal plan + workout program!

What To Eat To Lose Weight
Breakfast

I always start my day with a glass of water.

It helps me start off with my morning right, and hydrate at the very beginning of the day.

After I drink my water, I start preparing my breakfast.

My all-time favorite breakfast and probably the healthiest one, is rolled oats with Greek yogurt, fruits, and nut butter.

It’s super fast and easy to make, it takes less than 2 minutes.
Yet, it’s freaking delicious!

And it’s nothing like the regular boring oatmeal since it has a bunch of delicious and rich ingredients that make this breakfast full of flavors.

The berries and nut butter really give this oatmeal a special taste, making it satisfy your sweet cravings and keeping you full for a longer time.

Here’s exactly how I do it…

Ingredients:

• 3/4 cup rolled oats
• 1 cup non-fat Greek Yogurt
• 1 small banana
• 1/2 cup berries
• 1 tablespoon Peanut butter or any nut butter by choice
• 1 teaspoon chia seeds.

All you have to do is combine the base ingredients, which are rolled oats, Greek Yogurt, and banana and mix them nicely using a spoon.

Then add the topping – berries and nut butter.

In this case, I’m using peanut butter, but you can use your favorite nut butter.
Mine’s favorite is definitely hazelnut butter.

In the end, sprinkle chia seeds on top.

This can be premade in a food container or a jar as overnight oats too.

Also, check out my 10 rice cake recipe ideas, for more breakfast and snack options:

Snack

When someone asks me what to eat to lose weight, my very first thing to think of is healthy snacks.

So many women out there tend to eat healthy every day, but mess it all up by snacking the wrong foods in between their meals.

And as a matter of fact, snacking is not a bad habit at all, you just have to make sure the snacks you eat are healthy.

I always take healthy snacks with me on the go.

That being said, one of my favorite go-to snacks is hummus with carrot sticks.

I usually add it in a jar with the carrots on top, so that I could carry them with me wherever I go.

This way, I make sure to always have a ready to eat, healthy snack on hand.

Here’s how I do my hummus…

Ingredients:

• 1 cup chickpeas
• 1/3 cup extra virgin olive oil
• 1/3 lemon, freshly squeezed
• 1 tablespoon tahini
• 1 teaspoon Himalayan salt
• 1 teaspoon paprika
• pinch of black pepper

Lunch

In my diet, lunch is one of the most important meals of the day.

I pay really close attention to it so that it’s the perfect balance of proteins, healthy fats and complex carbs, same as my breakfast.

I have my lunch approximately 5 hours after my breakfast.

It’s usually something fast and easy to make, and today, I’m going to share my favorite recipe with you.

I love having some sort of chicken for lunch, paired with my favorite veggies.

That being said, here’s what I’ll use in today’s recipe…

Ingredients:

• 1 medium-size chicken breast
• 1 onion
• 1 small sweet potato
• 1 cup broccoli
• 1 cup cauliflower
• spices: paprika, curry, powdered garlic, Himalayan salt, pepper

Instructions:

Preheat the oven on 200 degrees celsius. 

Cut the sweet potato, broccoli and cauliflower in pieces, spread them on a baking sheet and add them in the oven for about 15 minutes.

Slice the chicken breast on cubes.

Add it in a small bowl together with the spices, plus the onion and one tablespoon extra virgin olive oil.

Mix them nicely and let them sit for about 5-10 minutes.

Add them in a pan and cook over medium-high heat on the stove for a few minutes until the chicken is fully cooked.
It usually takes me around 8-10 minutes.

You can add a splash of water to the pan if it’s getting to dry.

Once fully baked, remove the sweet potatoes, cauliflower, and broccoli from the oven, and squeeze fresh lemon juice over them.

Add them on a plate next to the cooked chicken.

Eat and enjoy!

Pre-Workout Snack

My all-time favorite pre-workout snack is peanut butter and apple.

I usually take this on the go, half an hour before my workout.

It’s delicious, fulfilling and packed with energy, healthy fats and proteins, which makes it THE BEST pre-workout snack.

Even if you are not working out, this is the best snack to keep you full until dinner time.

You can add it in a jar and have it on the go.

Shake

Protein shakes are so beneficial, especially if you are working out.

They add up on that fast-digesting protein your muscles need right after finishing the workout.

I have my protein shake within 20 minutes after finishing my workout.

If I don’t have time, I usually grab a bottle add water and a scoop of protein and sip up.

I usually add a little bit of kefir too – I just like how it tastes that way.

>>> Check out my Fit Girl’s Guide To Protein Shakes – Do We Really Need Protein?!

However, when I have the time, I make a shake using:

• 1/2 cup frozen raspberries
• 1/2 apple
• A few lemon drops
• 1/3 cup water.

I blend them nicely in a food processor and add a scoop of my favorite clean unflavored whey protein.

However, this is not a meal replacement – I always have my dinner afterward.

Dinner

I usually eat my dinner within an hour after finishing my workout.

Since this is the last meal of my day, I tend to make it as clean as possible, but then again full of volume.

That being said, my dinner is usually a salad.

I make sure my salad has lots of proteins inside, however I usually do it with what I currently have in the fridge.

Here’s what that usually looks like…

Ingredients:

• Lettuce
• Arugula
• 2 hard-boiled eggs
• 1/2 avocado
• Few slices of mozzarella 
• Pumpkin seeds
• Tahini dressing
• 1/2 tomato

I usually just mix everything in a salad bowl and top it all up with my favorite tahini dressing.

Instead of the eggs, you can add chicken if you have leftovers from lunch or any other type of protein you prefer.

You can also add this in a jar, layered in diverse order, if you want to have it on the go, or do it as meal prep.

Now Come On, Start Eating Healthy Already!

If you were looking for a sign to start eating healthy – this is it!

I challenge you to eat like me for a full day and see what happens.

Trust me, amazing things will happen – you’ll fall in love with healthy food.

If you’d like to see what I eat in a month, and get a monthly meal plan with 28-Days of healthy, weight loss meals, head-on and start my meal plan.

Also, let me know in the comments below if you’d like me to do ‘what to eat to lose weight Vegan Edition – I’ll be more than happy to do it.

Although my meal plan is not vegan, it’s most certainly vegan-friendly.

Get it now and start eating healthy today!

Till next time babes!
xo,
Monica

If you like my article ‘What To Eat To Lose Weight – What I Eat In A Day’ Don’t forget to share it with your friends!

Do you have a sweet tooth, but you don’t want to ruin your weight loss and fitness efforts? No worries, you are in the right place!

Today, we’re tasting out two extremely delicious protein recipes that anyone can make for a guiltless dessert that tastes like real heaven.

Healthy delicious and nutritious protein brownies and protein bar recipe.

Supplemented with two of my recently favorite protein powders, my vanilla-chocolate protein bars, and my healthy protein brownies came out absolutely irresistible.

Not only they taste amazing, but they are also the perfect pre and post-workout fuel up for anyone who wants to add up on the protein or just enjoy a healthy snack, without a bunch of added sugars and calories.

As we already know, using protein as a pre-workout or post-workout snack is crucial when it comes to losing weight, building muscles and getting fit overall.

So, that’s exactly what we’re doing today – making sure we load on proteins while satisfying our sweet cravings.

Stay with me, as we go through every single step!

Shop With Me

Without proper nutrition, your training sessions will go to waste.
That being said, feeding your muscles with protein right before and right after a workout is key.

That’s why I always try to sneak in protein in everything I eat and make sure I have a healthy protein snack I can grab on the go.

And it’s exactly what we’re doing today!

To make my brownies and bars nutritious and loaded with protein, I shopped at my go-to online store for supplements and healthy snacks – iHerb.

iHerb is the absolute global leader in bringing the best overall value in natural products.

Having the biggest spectrum of health products, iHerb always provides a smooth and easy shopping experience for me, making weight loss and fitness much easier.

iHerb carries over 30,000 natural products and ships to over 150 countries.

What I absolutely love about iHerb is that the orders are shipped from climate-controlled distribution centers to ensure the quality of their products.

Also, if you are out of the US, they provide a statement addressing iHerb’s shipping methods to your country:
https://www.iherb.com/shipping

Not to mention that iHerb offers customer service 24 hours a day / 7 days a week in 10 different languages.

So, in order to load up on proteins, I used protein supplements for both of my recipes, among some other superfoods and natural ingredients I got from iHerb.

Starting from California Gold Nutrition Whey Protein Isolate, to California Gold Nutrition Plant-Based Vegan Protein, we’re making these desserts the best pre and post-workout snacks. 

Head on to check them out right now!
The great news is that new customers will get a discount off their first iHerb order with no minimum purchase by clicking here.

Let’s get started right away!

No-Bake Vanilla-Chocolate Protein Bar Recipe

For my no-bake vanilla-chocolate homemade protein bars, I decided to go easy and “no-bake”, using only a few basic ingredients.

However, to load them up with extra protein, and make them the perfect pre and post-workout snack,  I added the absolute best plant-based protein out there – California Gold Nutrition Plant-Based Vegan Protein.

This protein is made out of vegan pea and brown rice proteins, plus fruits and veggies including some of my favorite seeds – flax, chia and sprouted black rice.

It’s the perfect combo for vegans, that want to increase their protein intake.

Easy to digest with digestive enzyme blend, naturally flavored and naturally sweetened, the California Gold Nutrition Plant-Based Vegan Protein has no artificial colors, flavors or fillers, and it’s formulated to contain no gluten, no GMOs and no soy.

I am not a vegan, but I use plant-based proteins all the time because when it comes to nutrition, diversity is crucial.

I warmly suggest you to try out this protein powder, you’re going to LOVE IT!

Another product I used for my homemade protein bars is MaraNatha Raw Almond Butter.

Not only does the almond butter make the bars extra creamy and rich, it also adds up proteins.

Containing 7 grams of protein per serving, the MaraNatha almond butter fits perfectly in my recipe.

And unlike the other brands on the market, this butter is all-natural, made with only one ingredient – raw almonds from California.

Yup! No palm oil, no sugar, no salt. Only almonds.

In other words – clean creaminess overload. That’s why I love it!

Another ingredient that’s essential to protein bar recipe is California Gold Nutrition, CocoCeps, Instant Organic Dark Cocoa Beverage.

This is a whole-food blend of premium organic cocoa with full-spectrum organic cordyceps and reishi mushrooms.

And aside from being an amazingly delicious and nutritious beverage, this cocoa is also great for cooking and baking.

Since I used vanilla flavored protein powder, this organic non-alkalized cocoa will provide that rich chocolate taste to the bars.

There are no added colors, sugars or other sweeteners in this cocoa blend, yet it brings the hint of dark chocolate to the recipe.

And last, but not least, a product that’s going to give the sweetness to these bars, the Manuka Doctor, Multifloral Manuka Honey.

Out of all the healthy sweeteners out there, I’ll choose manuka honey every single time.

Why? Because it’s the healthiest sweetener, and that’s a fact.

Unlike the regular honey, manuka honey contains a compound called methylglyoxal (MGO), which comes from the phytochemical found in the nectar of certain flowers in New Zealand.

This compound is known to be damaging to bacterial cells.

You’ll also need a few more ingredients for this recipe, such as rolled oats, a teaspoon of ground cinnamon, and coconut oil.

For this recipe, I used Nature’s Way – Organic Extra Virgin Coconut Oil.

No-Bake Vanilla Chocolate Protein Bar Recipe

Ingredients:

• 2 scoops California Gold Nutrition, Vanilla Plant-Based Protein
• 1 1/2 cup rolled oats
• 1 cup MaraNatha Almond Butter
• 2 teaspoons California Gold Nutrition, CocoCeps, Instant Organic Dark Cocoa
• 1 1/2 tablespoons Multifloral Manuka Honey
• 1 tablespoon coconut oil
• 1 teaspoon cinnamon
• 1/2 cup crushed walnuts for topping (optional)

Instructions:

• In a food processor, combine the dry ingredients first: vanilla protein, rolled oats, cocoa powder, and cinnamon.
• Melt the coconut oil in the microwave and pour it into the processor.
• Add the almond butter and the manuka honey
• Mix until it crumps.

• Line a loaf pan with parchment paper. Scoop the mixture into the pan and press firmly with a spatula.
• Sprinkle the crushed walnuts on top, and press them gently into the mixture.

• Freeze for at least 1 hour before slicing into bars.
• Once ready, keep them in the fridge as they become softer at room temperature.

Healthy Homemade Chocolate Protein Brownies

You may have tried protein brownies before, but these are definitely something else.

With rich chocolate taste and a hint of coconut, these brownies will be perfect before and after-workout snack.

Why are they so special?

Well, because they are spiced up with the best whey protein out there – The California Gold Nutrition SPORT Whey Protein Isolate.

This Whey Protein Isolate is fast absorption, ultra-low lactose protein powder, containing 27 Grams of Protein and 5.5 Grams of BCAAs per serving.

Fast-absorbing and easy to digest, this whey protein is an amazing source of naturally occurring BCAAs (Branched Chain Amino Acids) and it’s a must for supporting muscle development.

Exclusively made with single-source Grade A Dairy from Wisconsin USA,  The California Gold Nutrition Whey Protein Isolate is unflavored, GMO-FREE, soy FREE and gluten FREE.

It has no added sugars, which is a deal maker when choosing the right protein.

I used it in my chocolate brownies and they turned out to be a delicious guiltless dessert.

Another ingredient I used to make my protein brownies is the California Gold Nutrition, Superfoods, Organic Cacao Powder.

Sourced from farms in the Dominican Republic, Ecuador, and Peru, this cacao powder is not only delicious but it is a nutritious superfood.

It’s packed with naturally occurring compounds such as caffeine and theobromine as well as phytonutrients, it’s unsweetened and naturally processed (non-alkalized).

This also means that it’s quite bitter. However, since we’re adding some sweet ingredients in the brownies this cacao powder will only bring out the rich chocolate taste.

Next, we’re adding up a hint of coconut, using the 100% natural and raw, Wildly Organic Coconut Chips.

Dehydrated at low temperatures, these crunchy coconut chips have a delicate crispness.

We’ll sprinkle the coconut chips all over our brownies, to make them extra crispy.

We’re also adding the Manuka Doctor, Multifloral Manuka Honey in the brownies to add up on the sweetness, along with the MaraNatha Raw Almond Butter, to give that rich and creamy taste, and add up on the protein.

Let’s head on to the recipe right now!

Healthy Chocolate Protein Brownies Recipe

Ingredients:

• 1 scoop California Gold Nutrition SPORT Whey Protein Isolate
• 2/3 cup MaraNatha, Raw Almond Butter
• 1 cup ripe bananas
• 1/3 cup California Gold Nutrition, Superfoods, Organic Cacao Powder
• 1  tablespoon Manuka Doctor, Multifloral Manuka Honey

Topping:

• 1 tablespoon Manuka Doctor, Multifloral Manuka Honey
• 1 tablespoon Organic Cacao Powder
• 2 tablespoons Wildly Organic, Coconut Chips
• 2 tablespoons fresh pomegranate

Instructions:

• Preheat the oven to 350 degrees.
• Place the bananas, manuka honey, cacao powder, protein powder and almond butter in a food processor and mix until completely smooth.
• Prepare a loaf pan with non-stick cooking spray then spoon in the batter from the food processor. It will be very thick. Use a spoon to spread it out so it’s flat and even.
• Place in the oven and bake for 20 minutes.
• Meanwhile, in a small bowl mix the Manuka Honey and Cacao powder for the topping using a spoon and set them aside. The mixture will be too thick, so add a teaspoon of water.
• After 20 minutes, get them out of the oven. They may seem underdone when you take them out but once they cool, they’ll be good to go.
• Let cool in the pan for 5-10 minutes, before pouring the topping over them. Use the back of a spoon to spread it.
• Cut it in squares and sprinkle the coconut chips and pomegrenate on top.

You can keep them on room temperature, or add them in the fridge.

I like storing them in the fridge because I’ve noticed they get extra fudgy and delicious that way.

Now Let’s Get Cooking

This is how I make sure to eat healthy – by always keeping healthy snacks I can grab on the go.

You should try it too!

That way, you’ll make sure to load up on the right nutrients, especially when it comes to pre and post-workout. 

So, go ahead and grab your ingredients from iHerb right now, and let’s start cooking!

New customers will get a discount off their first iHerb order with no minimum purchase by clicking here.

Also, make sure to comment in the section below and let me know if you liked my protein brownies and protein bar recipe, and which one was your favorite one.

If I had to choose, my personal favorite would be the homemade protein bars, since they taste amazing and are easier to make, since they’re no-bake.

However, if you have a sweet tooth, you should definitely try both of them.

Also, check out my Girl’s Guide To Supplements, to see other iHerb supplements that are great for your health.

Till next time, babes!
xoxo,
Monica

If you like my article ‘Healthy Protein Brownies & Protein Bar Recipe’ don’t forget to share it with your friends!