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My PrestinFit High in Protein Meal with Health Benefits

PrestinFit Miss Prestin

Hey guys:) One of my favorite meals to cook is a stir fry beef, asparagus, broccoli and egg bowl. My meal is loaded with nutrients and high in protein.

Did you know that a single large egg contains:

Vitamin A: 6% of the RDA.
Folate: 5% of the RDA.
Vitamin B5: 7% of the RDA.
Vitamin B12: 9% of the RDA.
Vitamin B2: 15% of the RDA.
Phosphorus: 9% of the RDA.
Selenium: 22% of the RDA.

Eggs also contain amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

Did you know that 100% grass fed and finished beef have the following health benefits:

Vitamin E (alpha-tocopherol)
B-vitamins thiamin
Minerals such as calcium, magnesium and potassium
CLA (cis-9 trans-11) – a potential cancer fighter
Vaccenic acid (which can be transformed into CLA)

Did you know that asparagus is one of the world’s healthiest foods? Health benefits include:
Anti-inflammatory phytonutrients
High in protein and fiber which aids in digestion
B-vitamin (folic acid, vitamin B1, and vitamin B2, niacin, choline, vitamin B6, and pantothenic acid. Which plays a key role in the metabolism of sugars and starches ( I will go into more detail in another blog)
Anti-cancerous benefits

Did you also know that broccoli is a good source of protein? It also includes:
Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Selenium, Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium, Manganese.

Sounds to good to be true right:)?

Here is my PrestinFit Recipe:

• Organic broccoli and asparagus (or veggies of choice)
• 100% Grass Fed Beef & Grass Finished
• Montreal steak seasoning, garlic powder
• Organic cold pressed coconut oil
• Organic Sesame oil
• Organic Soy Sauce
• Organic cage free, Non GMO, Certified Humane eggs
• Stir Fry Pan
• Steamer
• Bowl

1. Boil water, and place vegetables in steamer for 6 minutes or until vibrant green
2. Season meat in bowl with sesame seed oil, Montreal steak, garlic powder and a tsp of soy sauce. Mix with hand.
3. Turn oven vent on, place a small amount of coconut oil in pan so that it covers the bottom but with a thin layer, and cook on high.
4. When hot, place meat on pan leaving for a couple of seconds flipping sides with utensil or pan
5. Add a tad bit more seasoning and soy sauce
6. Mix in veggies for less then a second and remove meat and vegetables
7. Optional* Take a small frying pan, heat medium, add tsp of coconut oil, and fry one egg at a time. Depending how you like your egg, fry 5-6 minutes. I like to cook over easy and have the yolk break on my meat and veggies. Place eggs on top of veggies and meat in a bowl away from heat.

Prestin xo






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By | 2016-10-18T09:46:44-07:00 August 14th, 2015|Nutrition|5 Comments

About the Author:

Laura Michelle Prestin is one of the industry’s leading internationally published fitness models in the world. Laura holds a degree as a Registered Practical Nurse specializing in health, fitness & anti-aging. Laura also attained a Bachelor of Arts degree from McMaster University. Read More About Prestin or connect with her on Facebook, Instagram, and Twitter.


  1. Daniel September 4, 2015 at 8:58 am - Reply

    Hi! I am curious as to your opinion on a few things about protein and diet. First, what are your thoughts & experience with Pea Protein vs using Whey Protein? Also, what is the ration of Fats to Carbs to Proteins that you think is optimal? Most of what I read says 50-40-10, meaning 10% fats 40% proteins and 50% carbs. I know each body is different and for me I respond best to 15% fats 50% proteins and 35% carbs. What do you use? What do you recommend for your clients generally? Have a fantastic day!

    • Prestin December 9, 2015 at 12:37 am - Reply

      Hi Daniel,

      Great question!

      Over time, some people may develop allergies to animal-based protein mixes which is why it is important to mix up your protein sources regularly. If you cannot tolerate animal based protein (are lactose intolerant) or are a vegetarian, Pea Protein may be perfect for you.

      If you are ok with whey, then you can still alternate between the two if you wish. High quality pea protein consists of Lysine, Branched-chain amino acids (leucine, isoleucine, valine), Arginine and Glutamine, which are beneficial for muscle development.

      Just make sure its 100% pure pea protein, GMO free and organic. There are many scams on the market that will tell you otherwise.

      As for ratio of fats to carbs to proteins, I talk about this in detail in my 28 Day Muscle Building Meal Plan, which comes with my Total Burn Muscle Building Program 🙂

      You can get it here:

      Hope this helps!
      Prestin xo

  2. Victor Lima October 21, 2015 at 8:06 pm - Reply

    I love how ways and benefits of a healthy life and how you seam to know so much of vitamin as well so yes I’m interested in your ways of life style and looks!!! You are amizing beautiful and it speaks for itself!!!

    • Prestin December 9, 2015 at 12:40 am - Reply

      Thank you victor!

      Prestin xo

    • Prestin January 7, 2016 at 3:54 pm - Reply

      Thank you Victor!:)
      Prestin xo

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