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Healthy & High-protein Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack, dinner and dessert that get you 100G protein per day! All the recipes are gluten-free, easy to make and so delicious!
I’m meal prepping for three days. I’m making four servings of the breakfast, since my boyfriend doesn’t feel like eating a proper breakfast every morning. I’m prepping lunch and snack just for myself because Aaron is working at his office this week. Dinner I make for both of us☺️
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodieselma.com/downloads/healthy-eats-that-taste-like-treats/
Just a reminder that we are all different and need different amounts of food💚 It’s recommended to eat between 0.8 - 2 grams of protein per kilogram of body weight, depending how active your lifestyle is☺️ I’m currently trying to build muscle, so aiming for 80-100g of protein💪🏻
00:00 Intro
00:15 Tomato Pesto Egg Bake
01:42 Greek-style Salad Jars
03:45 AG1
04:53 Chia Pudding Parfaits
06:48 Chicken Bolognese
07:41 Healthy Banana Bread
BREAKFAST:
Tomato Pesto Egg Bake
This makes about 4 servings:
8 eggs
2 cups cottage cheese (480 ml / 400g)
pinch of salt
spinach chopped
3 tomatoes, thinly sliced
4 tablespoons pesto
1. Add the eggs into a blender with the cottage cheese and salt and blend until smooth
2. Lightly grease a baking dish
3. Pour the eggs into the dish
4. Add the pesto, spinach and tomatoes
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 30 minutes
LUNCH:
Greek-style salad jars
For one jar you need:
1/2 cup chickpeas (120 ml / 80g)1/2 cup cooked quinoa (120 ml)
1 oz. / 30g feta
1/2 bell pepper, diced
1/4 cucumber, diced
Handful of cherry/grape tomatoes
1 tablespoon kalamata olives
For one serving of the the dressing:
1 tablespoon olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon oregano
pinch salt & pepper
1. Mix the ingredients for the dressing together
2. Pour the dressing into the bottom of the jar
3. Add the quinoa, feta, chickpeas, bell pepper, cucumber, olives and tomatoes,
4. Store in the fridge
5. Pour into a bowl and mix all the ingredients together and enjoy!
SNACK:
Blueberry Chia Pudding Parfaits
For one serving you need:
For the chia pudding:
2 tablespoons chia seeds
1/2 cup milk of choice, I used almond milk (120 ml)
1 teaspoon maple syrup or honey
1/2 teaspoon vanilla extract
For the blueberry yogurt layer:
1/2 cup lactose-free Greek yogurt (120 ml / 125 g)
1/4 cup blueberries/bilberries (60 ml / 40g) (I used frozen wild blueberries)
Toppings:
homemade granola (recipe below)
blueberries
For the granola:
2 cups gluten-free oats or buckwheat flakes (480 ml)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup
2 teaspoons vanilla extract
2 teaspoons cinnamon
1. Mix all the ingredients together.
2. Spread the mixture on a baking pan lined with parchment paper.
3. Bake at 180 Celsius degrees (350 in Fahrenheit) for 20-25 minutes (mixing in between)
1. Mix together all the ingredients for the chia pudding in a bowl or a jar
2. When the mixture is well combined, let it sit for 5 minutes and then mix again. Let set in the fridge for 2 hours
3. Once the chia pudding is ready to serve, make the yogurt layer and spoon on top of the chia pudding. Add the granola and enjoy!
DINNER:
Chicken Bolognese
This recipe makes about 6 servings:
1.8 lb. / 800 g minced chicken/turkey meat
1 tablespoon of (garlic infused) olive oil
salt & pepper, to taste
1 bunch of chives, chopped (if you don’t have IBS, you can of course add some garlic & onion to this)
2 tablespoons paprika spice
4 tablespoons oregano
pinch of chili powder
1.5 lb. / about 700 g crushed tomatoes
1/2 cup pasta cooking water (120 ml)
1.1 lb. / 500g pasta of choice, I used lentil pasta
1. Cook the chicken mince on a pan with the olive oil
2. Add the spices and stir
3. Add the crushed tomatoes and the pasta cooking water and let simmer for about 10 minutes
DESSERT:
Healthy Raspberry Banana Bread
This makes about 6 servings:
2 mashed bananas
2 eggs
1/4 cup unsweetened peanut butter (60 ml)
1/3 cup gluten-free oat/almond flour (80 ml)
1 teaspoon baking powder
1-2 teaspoons cinnamon
1 cup / 4.5 oz. raspberries (240 ml / 125 g)
1. Mix the wet ingredients together
2. Add the dry ingredients and stir until combined
3. Fold in the raspberries
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 30 minutes. Enjoy!
5. Store in an air-tight container in the fridge
#mealprep #healthyrecipes #highprotein