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00:00 Morning routine
00:30 High protein breakfast
01:13 Intro
04:51 Lunch + High protein lunch time pro tips to help with weight loss
07:08 High protein vanilla greens smoothie recipe
09:41 Cuban Picadillo High protein dinner recipe
14:44 Dinner macros
[Music] high protein high fiber low calorie smoothie it is so good I love it [Music] [Applause] [Music] hello beautiful souls and welcome back to my channel today’s video you guys we are doing a what I eat in a day high protein low calorie quick and easy meals okay so if you’re at the beginning of your weight loss Journey Don’t forget to like And subscribe so you don’t miss another video just like this one and let’s jump into today’s video Hello beautiful and welcome back to my channel if this is your first video with me what’s up my name is Charlene town I talk all things healthy lifestyle and sustainable weight loss and if that’s something that you’re interested in then you’re in the right place all right so today’s video like I said we’re doing a what I eat in a day I love these videos because they give me so much encouragement and ideas of foods to eat I just want to say like I do in all of my what I eat in a day videos this is just an example of foods that I eat throughout the day and this is a very realistic what I eat in a day it’s very easy very quick practical meals that you can easily get in your high protein low calories it’s going to be really good for anybody who’s starting on their weight loss Journey anybody who’s at the beginning of their healthy lifestyle Journey mamas busy women like we need quick we need easy when I see recipes that have a thousand ingredients I just I’m like oh it looks so beautiful and aesthetic but it’s not realistic for my life especially having my daughter and dogs and life and just all of the things so if you are ready for some quick easy recipes then you know what today’s video is going to be perfect for you all right so as you saw earlier this morning I always wake up and have my vital proteins and my coffee that’s 10 g of protein it sustains me it is my all-time favorite way to start my day it is the best pre-workout for me I don’t get the Jitters I feel like I can push really heavy in my workouts and my body just feels strong okay so that’s how I started my morning I drank my coffee did my cortisol reducing morning routine if you haven’t watched that video I will link it above and in the description box down below for you and then I jump straight into my 40 minute upper body workout with Sydney Cummings you guys pushing heavy pushing into failure has been such a mind shift for me but I’m feeling so much stronger in my body and in my confidence and I’m really really loving it after my workout I fueled my body with 30 g of protein so I did one serving of the Tropa salted caramel protein just in a bunch of water with a splash of almond milk just to give it a little bit of creaminess and then I did do a tablespoon of Chia seeds cuz I really like that it also adds a little bit of fiber and it fills you up a little bit more and I love that I made that first because I wanted to make sure to get something in my body right away I lifted really heavy and my body was like ready for some food so I did that and then I made my breakfast and I just made two fried eggs with a handful of greens because I add greens to every meal that I eat I just do it’s something that works really great for my body it bulks up my meals it fills me up it’s really great for digestion I love it I’ve done it for years and if you don’t do it it’s a really great healthy Habit to just do it’s like super quick super easy way to get a bunch of micronutrients and fiber in your day okay that’s what I had for breakfast about 29 g of protein really low calorie because we didn’t add a bunch of stuff to a smoothie or anything really to our breakfast now I know it’s like not super exciting but also I hit my goals and it was a really busy morning we had to get out early to get the dogs out for a walk before I went to a doctor’s appointment yeah so I did a quick easy breakfast this morning and it was Perfection for me today for lunch we are going to be making super quick and this is a really good Pro tip that I wish I would have had at the beginning of my weight loss Journey was to make a little bit of extra food the night before so today we’re going to have leftover pork chops and I’m just going to quickly sauté up some apples in some spices I use cinnamon Ginger and ground nutmeg I just saut those up because it gives so much flavor to the pork chops I only use like a quarter of an Apple so it’s not a ton of apple just a little bit and then again a handful of greens because I add greens to every single meal of my day okay really quick really easy if you have to take your lunch on the go you could prep your apples ahead of time today I just happened to have a little bit more time so I could Grill up the apples but it only took like 10 minutes it was super quick super easy meal right and if you need more quick easy meals you want to get on my weight list for the Empower your plate recipe book you guys it is so much more than just a recipe book it’s going to give you high protein meals that are quick easy familyfriendly really delicious but this recipe book is going to help you learn how to build your plate in a way that feels good for you it’s going to give you all of the basics of how to build your plate how to get enough protein how to know if you’re getting enough protein getting an idea of what a portion size looks like is so important because at the beginning of my weight loss journey I struggled with that hardcore because I massively under eight when I started tracking and trying to lose weight I assumed half of a pork chop was 4 oz so I was massively unding right so just having an idea of what proper portion sizes is really helpful and so using the scale every once in a while can be very beneficial but if you are in the need of some quick easy healthy high protein recipes we are going to be making a recipe tonight from the Empower your plate recipe book it’s my Cuban picadillo recipe you guys this is the quickest easiest week night recipe my family loves it my daughter is so excited to have it and it’s full of veggies it’s full of flavor it is so good so you’re definitely going to want to stay to the end get that recipe because it is so good and you’re going to love it yeah so I’m going to go sit outside and eat lunch with my daughter and [Music] all right guys we are back I’m going to make you my favorite vanilla green smoothie I absolutely love it I have made it several times here on the channel but there’s a lot of new faces so welcome and I want to share with you guys my favorite recipe and my thoughts behind building my smoothie first you can start your base with any liquid that you want I like unsweetened vanilla almond milk because it’s a vanilla smoothie it’s low cal It’s only 30 calories for an entire cup I am going to use 1 cup of vanilla unsweetened almond milk then I’m going to add my greens I recently started using a tablespoon of hemp seeds because they are high in protein healthy fats and magnesium and those are all things that I want to add into my smoothies and then chia seeds again protein fiber just really good helping you feel full longer so we love chia seeds I do a half of a frozen banana because I want to keep the sugar level down but I love banana in my smoothies it gives it a creaminess and a delicious taste that I absolutely love I love bananas if you’re not a banana lover that’s totally fine you don’t have to add a banana I use a teaspoon of vanilla to give it a little extra vanilla taste and it’s Perfection and then I always add like a cup of ice cuz I really like a really thick smoothie now the protein that I absolutely love that I have been using for years and years and years you guys is Tropa lean vanilla protein I love all of the lean proteins I have their salted caramel the chocolate but the vanilla the chocolate and The Salted Caramel are my all-time favorite and this one is just like my go-to my favorite thing about the lean protein is the way it Blends into everything like if you guys saw this morning it Blends up really smooth in water it Blends really good in a smoothie I bake with this protein powder it’s really good and it just mixes into everything so this formula is my favorite I really love it and something so exciting you guys trapa reached out to me and they just gave me a 15% off code so if you guys want to try trapa and get 15% off your first order you can use my code Charlene T15 for 15% off your first order you guys check it out I do the subscription and I get a lean chocolate and a lean vanilla every month or like every 4 to 6 weeks it’s lovely it shows up at my door and like I said I eat it every day I put the chocolate protein in live smoothie every day cuz she has a chalk cherry smoothie every day and then I bake with it I make my delicious baked oats with my chocolate lean protein so good you guys it’s so good I hope you give it a try code Charlene te 15 for 15% off your first order but this is my favorite protein powder and like I said I have been using it for years all right you guys it is that time of day where we are going to be making dinner together we’re making my Cuban picadillo everybody in my family loves this recipe there are a lot of ingredients I guess but it’s mostly vegetables which is fantastic fresh herbs and a couple spices and ground beef so if you want want to make this with me I will have the recipe listed in the description box down below for you but let’s get going the thing I love about this is that it’s literally you just Brown the meat you cut up the vegetables while the meat is Browning then throw everything in one pot give it a good stir and then let it sit for 20 minutes heat up some tortillas if that’s what you want you can use a little bit of sourdough bread you can eat it however you want you can even just put it over a bed of lettuce I’ve done that too and it is so good it’s definitely one of our all-time favorites we make this meal at least at least once a week we love it and it’s a great way to get veggies in for all of us okay this is going to be one of the recipes inside my Empower your plate recipe book so if you want to get on the wait list comment and power down below and I will send you the link okay let’s get cooking and you guys these are place the pan that I used all day and then this perfect pot they are my favorite we’re getting ready to buy some more this is in the steam color beautiful love them so we’re just going to pop our ground beef in the pan you can use any meat you want but ground beef I find works the best I’m just going to break it up a little bit so it covers the whole bottom of the pan and then I’m just going to do some salt and pepper I like some fresh pink himan salt and then some fresh Cracked Pepper and I do a try blend pepper but you can do whatever kind of pepper you want you just want to give your meat a little bit of seasoning but nothing crazy cuz we’re going to be adding a bunch of really delicious stuff to it and then I just let this simmer and we want to let this brown so I’m cooking that on medium and I’m going to start prepping my vegetables okay so we’re going to be using fresh cilantro a zucchini a bread bell pepper cherry tomatoes or any tomatoes that you have is fine this is why I love this recipe cuz you can use any of the veggies that you have in your fridge a can of olives and then you need a tomato sauce and I like the Rouse sensitive marinara because it doesn’t have garlic or onion in it but if you can eat garlic and onion please feel free to add that to this recipe and it would be phenomenal I just can’t eat it but something I want to remind you and I always urge you guys to do is to check your labels because that’s where there gets to be like a lot of hidden ingredients in there and so in this one in particular there is only Italian whole peeled Tomatoes olive oil carrot celery and basil and so I just want to make sure that when I’m using anything that comes from a package that I understand all of the ingredients that are in it and that it works well in my body so this one works really good for me you’re going to need some ground cumin and bay leaves I think that’s it so let’s chop up our [Music] veggies you can cut the veggies however you like you just want to try to keep them as similar in size as possible so that they cook at the same [Music] rate okay so I like to let it sit and let it drain so it gets like all the fat on the side and then I’ll drain that out before I put my vegetables in okay once you’ve drained the excess fat that is in there or the liquid that is in there you just want to turn your pot back on to medium and put all of your veggies seon then you’re going to take your can of olives and you want to put a little bit of the brine in there just olives you don’t want to do all the liquid or it’ll get super watery but my family loves olives in here so we just use a whole can do what you like then we’re going to do 2 tpoon of the ground cumin I use an entire thing of [Music] this two bay leaves which is perfect cuz it’s like all I have left and then we need our cilantro okay you’re just going to give it one last stir turn your temperature down to low and simmer for 20 minutes okay our 20 minute timer just went off so I want to show you what it looks like okay so our picadillo is ready now I want to show you how I make it or how I like to eat it I use the cete almond flour tortillas I use two tortillas and then I put my Cuban picadillo on top and I top it with some delicious goat cheese so that is what we are having for dinner Liv will eat this with a quesadilla Doug will do it with a quesadilla and then put the stuff on top or he’ll do do some sourdough bread or whatever bread he has and then use that to like dip it however you want to eat it is absolutely fine all right you guys that’s it for today’s video I really hope that you enjoyed this what I eaten a day high protein low calorie meals I hope you guys give them a try if you do don’t forget to comment in the comments down below or share your recipes with me if you made it to this part of the video don’t forget to like And subscribe because it really supports my channel and I think we should be friends so that’s it for today’s video I really appreciate you thank you so much for being here and I’ll see you in the next one bye [Music]