What I Eat In A Day 3,000 Calories: Upper Body Workout + Healthy Recipes

Today I show you all what I eat in a day to maintain my current physique! This full day of eating consists of 3,000 calories that I divided into 4 different meals throughout the day.

Breakfast: Shredded Potato Wrapped Quiche (715 Calories)
FOR THE POTATO CUPS
– 2 cups shredded potato (Make sure to squeeze moisture out of them)
– 1 Egg
– 20-30g part skim cheese (Asiago works amazing here)
– Salt & Pepper
Bake @425 Until potato starts to get golden brown

FOR THE FILLING (You can do whatever you want here)
– 3 eggs
– Spinach
– 20-30g part skim cheese
– Peppers
– Turkey bacon sliced
– Salt & Pepper
Fill your pre cooked potato cups with desired amount of filling. Place back in oven for 7-10min until egg is cooked through

Lunch: Asian Inspired Chicken Mango Pita (590 Calories)
– Pita of choice (I like to look for one under 250 calories. Mine was 200 in the video)
– A Low calorie asian style sauce (20-30 calories/ 1 tbs is a good one to find)
– 100g Bean sprouts
– 100g Mango
– Sliced chili pepper
– Big handful of cilantro
– 5oz Chicken breast or whatever protein of your liking

Snack: Panera Bread Fuji Apple Salad (400 Calories)

Dinner: Cauliflower Rice Arancini with Turkey Sausage (915 Calories)
FOR THE CAULIFLOWER BALLS
– 1 sausage removed from casing
– 2 1/4 Cups cauliflower rice
– 50g part skim cheese
– Garlic
– 2 Tbs of tomato sauce
– Basil
– Chili flake
– Parmesan & Herb seasoning
– Salt & pepper
Cook turkey sausage all the way through before adding the rest of your ingredients. Once it looks like the cauliflower is cooked, add in your cheese and turn the heat off. Begin folding your cheese into the mixture. Let side aside to cool.

TOMATO SAUCE (Use whatever you want)
– San Marzano whole peeled tomatoes
– Dried basil
– Garlic
– Chili Flake
– Salt & Pepper
Let Simmer while making other components of the dish.

TO MAKE THE ARANCINI
– 1 Cup of bread crumbs (You won’t need this much. This just makes it easier to coat)
– 1 Egg
Form cauliflower into balls. Dip into egg and then roll into the bread crumbs.
Place on baking sheet. Pre heat oven to 425 and bake for 25 minutes until golden brown.
*** IF you have an air fryer, I encourage you use that instead! It will turn out much better***

All of these healthy recipes are included in the video! Make sure to give them a try and comment below what you think!

Hope you enjoy the video and find it helpful 🙂

Thank you for watching!

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