Healthy & High-protein Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 100G + protein per day! All the recipes are gluten-free, lactose-free, easy to make and so delicious!
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes:
00:00 Intro
00:12 Grocery shopping
00:32 Breakfast
02:20 Lunch
03:01 Snack
04:07 Dinner
05:21 Outro
I’m meal prepping for four days this time. I make dinner for both my boyfriend and I, and then breakfast & snack only for myself. I make six servings of the lunch because my boyfriend works from home on two days this week, so then he’ll have a ready lunch too. If you wanted to make eight servings of all the meals, you can just multiply the recipes☺️
Grocery List:
cherry/grape tomatoes x 2
cucumber
carrots
lettuce x 2
bell peppers x 6
bananas
Greek yogurt x 3
almond milk
low fat lactose-free sour cream x 2
low fat lactose-free cheese
chicken mince x 2
black beans x 2
corn x 2
rice
lentil pasta x 2
pesto x 2
spices: salt, pepper, paprika spice, ground cumin, ground coriander, dried chives, child powder, gingerbread spice
chia seeds
vanilla extract
maple syrup
peanut butter
coconut oil
oats
frozen wild blueberries
(vegan) protein powder
(gluten-free) gingerbread cookies
BREAKFAST
Chia Pudding Parfait
This recipe makes 1 serving
For the chia pudding:
2 tablespoons chia seeds
1/2 cup milk of choice, I used almond milk (120 ml)
1 teaspoon maple syrup
1/2 teaspoon vanilla extract
For the blueberry yogurt layer:
3/4 cup lactose-free low fat Greek yogurt (180 ml / 210 g)
1/4 cup blueberries/bilberries (60 ml / 40g) (I used thawed wild blueberries)
Toppings:
homemade granola recipe below
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!
4. This lasts in the fridge for 4 days!
Recipe 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 or gingerbread spice
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)
LUNCH
4-ingredient Pesto Pasta Bake
This makes about 6 servings:
10.5 oz. / 600 g lentil/chickpea pasta
1.1 lb. / 500 g cherry/grape tomatoes
1/2 – 3/4 cup pesto (120 – 180 ml / about 200 g)
5.3 oz. / 150 g (lactose-free) low fat cheese
1. Cook the pasta according to its packaging
2. Pour the cooked pasta into a lightly greased baking dish
3. Add the pesto and the tomatoes and stir
4. Sprinkle the cheese on top
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 5-10 minutes until the cheese has melted
SNACK
Gingerbread Protein Bites
This makes 4 servings
Ingredients:
1/2 cup unsweetened peanut butter, I use a pb that is 100% made of peanuts (120 ml)
3 tablespoons maple syrup
1/2 cup (vegan) protein powder (120 ml)
4 tablespoons milk of choice (or more if needed)
2 teaspoons vanilla extract (omit if using vanilla flavored protein powder)
2 teaspoons gingerbread spice (or 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, pinch of nutmeg & cloves)
Optional toppings:
crushed gluten-free & lactose-free gingerbread cookies
1. Mix all the ingredients together
2. Roll into balls
3. Optional: Roll in crushed gingerbread cookies
4. Store in an air tight container in the fridge
DINNER
Burrito Bowls
This makes about 8 servings:
1.8 lb. / 800 g chicken mince
salt & pepper to taste
1/2 cup / 120 ml dried or fresh chives (or if you don’t have IBS, add garlic/onion to your taste)
2 – 3 tablespoons paprika spice
2 teaspoons ground cumin
2 teaspoons ground coriander
Pinch of chili
2 cups uncooked rice (5 dl)
2 cans black beans
2 cans corn
6 bell peppers
lettuce
cucumber
low fat (lactose-free) sour cream
salsa (if you don’t have IBS)
1. Cook the chicken mince with a little bit of olive oil
2. Meanwhile cook the rice according to its packaging
3. Season the chicken mince. Add the beans and corn and stir
4. Serve with lettuce, bell peppers, cucumber and sour cream (and salsa or use as burrito filling😋)
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