What I eat to grow my glutes and stay lean ❤️‍🔥

Isabel Yvonne · posted 6 May 2023 · Day of eating

Calories: 2,150
Protein: 105 g
Carbs: 287 g
Fat: 64 g
Fibre: 42 g

Protein 20% Carbs 53% Fat 27%

This is a vegan "what I eat in a day" video by Isabel Yvonne, with no speech and labels on screen. Breakfast is a layered iced coffee (red fruit purée, plant milk, espresso and frothed milk) and a plate of banana-filled mini pancakes. The batter looks like Myprotein instant oats, soy protein isolate and Joya almond protein drink, and the pancakes are drizzled with maple syrup. The snack is a dark-chocolate rice cake. Lunch is a cabbage, carrot and leaf salad with a creamy tahini-style dressing and roasted chickpeas. Dinner is a homemade protein pizza with tomato paste, chickpeas and vegan cheese. Dessert is a jar of overnight oats topped with yogurt, a set chocolate shell and a little peanut butter.

Original caption

What I eat to grow my glutes and stay lean ❤️‍🔥 #whatieatinaday #gymgirl #fulldayofeating #vegan

Original on YouTube

Meal by meal

Breakfast: iced coffee and pancakes

Good 695 kcal

She starts with a layered red fruit iced coffee and a stack of banana-filled mini protein pancakes drizzled with maple syrup.

Soy protein and oats power this stack; the syrup's just sweet decoration.

“Twenty tiny pancakes: the hardest part is surely the flipping.”

Food	At	kcal	P	C	F	Fibre
Iced coffee with red fruit purée and oat milk1 tall glass (~350 ml): ~1.5 tbsp fruit purée/jam, 1 espresso shot, ~190 ml plant milk (poured + frothed), ice · 350 g Why this estimate Milk counted as an oat drink (~45 kcal/100 ml). The red base is counted as jam-like purée. Espresso adds almost nothing.	0:03	150	2	25	4	2
Banana-filled mini protein pancakes with maple syrup~20 mini pancakes (1 banana, ~1.5–2 cups batter) + ~1.5 tbsp maple syrup · 350 g Why this estimate Batter assumed to be ~40 g Myprotein instant oats, ~25 g soy protein isolate and ~150 ml Joya almond protein drink. Also includes 1 medium banana (~120 g), ~1 tsp frying oil and ~1.5 tbsp maple syrup. The small green packet is probably a raising agent and is ignored.	0:07	545	38	74	11	8

Snack: dark-chocolate rice cake

Mixed 85 kcal

Next up, a crunchy rice cake coated in dark chocolate.

Light and crunchy, but mostly refined carbs with a chocolate jacket.

“A rice cake wearing chocolate is a rice cake living its best life.”

Food	At	kcal	P	C	F	Fibre
Dark-chocolate-coated rice cake1 cake (~9 cm) · 17 g Why this estimate Typical value for a dark-chocolate rice cake.	0:17	85	1	11	4	1

Lunch: tahini salad with chickpeas

Good 375 kcal

Lunch is a crunchy cabbage, carrot and leaf salad with a creamy tahini dressing and roasted chickpeas.

A fibre jackpot, with chickpea protein and tahini's healthy fats.

“Finally, a salad that actually showed up to the gym too.”

Food	At	kcal	P	C	F	Fibre
Cabbage, carrot and leaf salad with tahini-style dressing and roasted chickpeas~20 cm bowl: ~30 g mixed leaves/rocket, ~100 g shredded white cabbage, ~30 g carrot, ~2.5 tbsp creamy dressing, ~60 g roasted chickpeas · 260 g Why this estimate Dressing assumed to be about 15 g tahini/nut butter thinned with lemon/water (~110 kcal). Chickpeas counted as roasted with a little oil (~60 g, ~220 kcal).	0:18	375	18	44	14	16

Dinner: homemade protein pizza

Good 615 kcal

Dinner is a homemade protein pizza topped with tomato paste, chickpeas and melty vegan cheese.

Protein-packed base and chickpeas, though coconut cheese brings saturated fat.

“Chickpeas on pizza: the topping nobody asked for, yet here we are.”

Food	At	kcal	P	C	F	Fibre
Homemade protein pizza with tomato paste, chickpeas and vegan cheese1 whole thin pizza ~25 cm (4 slices): protein dough base, ~3 tbsp tomato paste, ~55 g chickpeas, ~35 g grated vegan cheese · 290 g Why this estimate Base estimated at ~380 kcal (about 80 g flour plus ~20 g protein powder). Vegan cheese counted as coconut-oil based, so high in fat with almost no protein. The tomato paste is a thin layer.	0:21	615	32	91	14	9

Dessert: chocolate overnight oats

Good 380 kcal

For dessert, a jar of overnight oats layered with yogurt, a crackly chocolate shell and a little peanut butter.

Whole grain oats in dessert form, with a dark chocolate treat on top.

“Breakfast food for dessert, because rules are just suggestions.”

Food	At	kcal	P	C	F	Fibre
Overnight oats with yogurt, chocolate shell and peanut butter1 jar (~300 ml): ~40 g oats with ~120 ml plant milk, ~80 g plant yogurt, ~18 g dark chocolate, ~1 tsp peanut butter · 280 g Why this estimate Counted as a plain oats and plant milk base. The melted chocolate set into a shell and the peanut butter is only flecks.	0:26	380	14	42	17	7

Whole video2,150 kcal Protein 105 gCarbs 287 g Fat 64 gFibre 42 g