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high protein

A full day of eating as a nutritionist on a cut.

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Breakfast – kcal 369 – 

  • Protein shake – I like to add chia seeds to mine cause you don’t notice them in the shake. 
  • 2 Brown Mushrooms
  • 2 eggs
  • 5 cherry tomatoes
  • A small handful of rocket
  • 40g spinach 

Cook everything together in a pan and set aside a small handful of nuts.

 

Lunch – kcal 562

  • 100g cooked lean beef mince
  • 150g sweet potato fries – homemade
  • 1 tsp olive oil
  • 1 cup baby spinach
  • 1/4 avocado
  • lemon juice
  • 1/2 cup cooked quinoa

cook as you please – I like to make it ore of a stir fry

 

Snack – 150 kcal

 

  • 100g low-fat yoghurt
  • 50g berries
  • tsp chia seeds
  • dizzle of honey
  • 1 tbsp oats

mix all together

 

 

Dinner

 

  • 120g cooked chicken
  • 1/2 cup cooked rice
  • 100g steamed broccoli
  • 60g carrot
  • 1 tsp olive oil
  • 1 tbsp hummus
  • lemon juice

Again I like this as a stir fry

 

Total Daily calories and macros

 

Kcal – 1,582

Protein – 126g

Carbs – 80g

Fat – 45g

High Protein Beef and Veggie Wrap

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Calories: ~ 400 per serving (2 mini wraps)
Protein: ~ 30g per serving  
Makes: 4 servings (8 mini wraps)
 
Ingredients:
 
Protein & Base:
– 540g lean beef mince (raw, to yield ~ 400g cooked)
– 4 large wraps (cut in half = 8 mini wraps, ~ 55 kcal each) – I use low-carb spinach wraps.
 

Veggies (divided per serving):
– 200g grated carrot
– 120g cabbage
– 120g salad leaves (e.g., lettuce or spinach)
– 120g sliced capsicum

Extras:
– 80g low-fat Greek yogurt (20g per serving)
– 115g Edam low-fat cheese (30g per serving)
– Your choice of spices: cumin, paprika, garlic powder, chili flakes
– Salt & pepper to taste

Instructions:

1. Cook the beef mince in a pan over medium heat—season with your favorite spices and a pinch of salt and pepper. Cook until fully browned and set aside.

2. Prep the veggies: Grate the carrot, shred the cabbage, slice the capsicum, and rinse the salad leaves.

3. Assemble the wraps:
– Cut each large wrap in half.
– On each half, layer a portion of cooked beef, ~25g carrot, ~15g cabbage, ~15g salad leaves, ~15g capsicum, 7g Greek yogurt, and ~14g grated Edam cheese.

4. Wrap it up: Roll each half like a mini burrito. Tuck the ends in if possible.

5. Optional: Toast them on a dry pan or sandwich press for 1–2 minutes per side until warm and lightly crisped.

Storage Tips:
– Store in the fridge for up to 3–4 days.
– Best if toasted fresh, but still great cold or reheated.

Hope you enjoy!!!!