what I eat in a day during Lent

high protein edition!

Eating Lenten meals—which follow the Orthodox fasting guidelines of no meat, dairy, or animal products—while getting enough protein can be tricky. So, I set out to share a high-protein Lenten meal plan for a full day of eating.

Please note this specific day is tailored to my needs. I’m on my feet a lot as a personal trainer and on this particular day I did a heavy weightlifting session and a yoga class. Feel free to adjust the meals to fit your own activity level and goals—whether that means using just one or two recipes for inspiration or modifying portions to suit your needs.

I shared a little typical workout + meal day on my ig :)

Some of my favorite protein-boosting tricks include:
✔ Adding beans to dips, like the bean purée in my lunch
✔ Mixing hemp seeds into oatmeal or a stir-fry
✔ Adding protein powder to whatever I can lol

okieee let’s EAT!

BREAKFAST: Tahini & chia seed overnight oats

Why? slow-burning carbohydrates, healthy fats, and protein to fuel the morning to keep me full until I have time for lunch. I like adding half a banana in the morning before eating for freshness! (the other half you can save for a post workout or next day)

Ingredients:
1/2 cup rolled oats
1 tablespoon chia seeds
1 tablespoon tahini (or almond butter)
1 cup plant-based milk (or water)
1 scoop plant-based or whey protein powder (vanilla or unflavored, ~30g protein)
½ banana or 1 chopped date
½ teaspoon cinnamon
1 tablespoon hemp seeds (or chopped walnuts)

Instructions:
1. In a mason jar or bowl, mix oats, chia seeds, protein powder, and cinnamon. Stir in plant-based milk, and tahini until well combined.
2. Cover and refrigerate overnight (at least 6-8 hours). In the morning, stir and top with sliced banana (or date), hemp seeds or walnuts before serving if desired.

~580 kcal, ~44g protein, ~53g carbs, ~23 g fats

LUNCH: Herby Tahini-Bean Purée with Roasted Cauliflower

Why? A high-protein, fiber-rich meal.
Note: I make a big batch of this tahini puree and use a whole head of cauliflower for ease, and spread it out between 2 to 3 meals! The puree is great as a dip all week long! You can also roast other veggies like carrots, cabbage or mushrooms, for example or grill some tofu and serve alongside, too!
To my lunch I add 1/3 of the puree, some roasted veggies and add some cucumbers and almonds!

Ingredients:
For the puree:
1 can (15 ounces) cannellini beans (plus half its juices)
¼ cup smooth tahini
4 tablespoons lemon juice (plus extra for drizzling)
2 cloves garlic, minced
1 teaspoon ground cumin
Chili flakes, to taste
½ bunch mint or dill, roughly chopped
For the cauliflower (or swap with other veggie):
1/2 head of cauliflower, including stalks (cut into florets)
2 tablespoons olive oil (or omit for an oil-free version)
1 teaspoon dried oregano
1 teaspoon smoked paprika
1 teaspoon salt

Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss cauliflower with olive oil, oregano, paprika, and salt. Spread on a baking sheet and roast for 25-30 minutes, stirring halfway.
3. While roasting, blend cannellini beans (with half their liquid), tahini, lemon juice, garlic, cumin, and salt into a smooth purée. Adjust consistency with extra bean liquid or water. Stir in fresh mint or dill.
4. Spread purée on a plate and top with roasted cauliflower. Drizzle with lemon juice and sprinkle with chili flakes and nuts.

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DINNER: Lentil & Rice Stir-Fry