Healthy Weekly 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!😋 I’m prepping pancakes for breakfast, pasta salad for lunch, granola bars for snack and a stir fry for dinner🤩
For more yummy recipes check out my recipe Ebook which has 100 healthy & easy recipes:
00:00 Intro
00:18 Breakfast
01:54 Lunch
03:09 Snack
04:02 Dinner
This time I’m meal prepping for two people and these meals last for three days, so there are six servings in each meal☺️
BREAKFAST
Fluffy Pancakes
This makes about 6 servings:
6 eggs
4 1/2 cups (lactose-free) low-fat Greek yogurt (1 liter)
3 tablespoons maple syrup or brown sugar
1 tablespoon vanilla extract
3 cups gluten-free flour mix (or wheat flour if not coeliac/intolerant/IBS sufferer) (7 dl)
3 tablespoons baking powder
1. Mix the wet ingredients together
2. Add the dry ingredients and stir until combined
3. Cook on a non stick skillet for a few minutes on each side
4. Serve with berries and a little bit of maple syrup, for example
LUNCH
Easy Pasta Salad
This makes about 6 servings
1.1 lbs. / 500 g lentil/chickpea pasta, cooked
2 lbs. / 1 kg cherry tomatoes, halved
9 oz. / 250 g mini mozzarellas
1 bunch of basil
3.5 oz / 100 g arugula/rocket
For the dressing:
the tomato juices
2 – 3 tablespoons balsamic vinegar
1 – 2 tablespoons olive oil (I used garlic infused)
pinch of salt
pinch of pepper
1. Roast the cherry tomatoes on a pan with a tablespoon of olive oil for about 8 minutes. Reserve the tomato juices
2. Meanwhile cook the pasta according to its packaging
3. Mix the ingredients for the dressing together
4. Mix all the ingredients for the pasta salad together in a big container
SNACK
Peanut Butter Chocolate Granola Bars
This makes about 6 servings:
3/4 cup peanut butter (180 ml)
1/4 cup maple syrup (60 ml)
1 1/2 cups gluten-free oats or buckwheat flakes (360 ml)
1 tablespoon cinnamon or gingerbread spice
optional: 1/4 cup milk of choice (60 ml), this just helps the mixture to stick together
1/4 cup dark chocolate chips or raisins (60 ml)
1. Mix all the ingredients together
2. Line a baking dish with parchment paper and press the mixture firmly into the dish
3. Bake at 180 Celsius degrees (350 in Fahrenheit) for about 10-15 minutes minutes or until it has got a little bit of color
4. Cut into bars. Store in an air-tight container
DINNER
Easy Chicken Stir Fry
This makes about 6 servings:
1.5 lb. / 700g chicken breast, cut into pieces
salt & pepper to taste
chili powder
(garlic powder if you don’t have IBS)
5 bell peppers
2 heads of broccoli
2 – 3 carrots
1 can of mushrooms (or fresh ones)
For the sauce:
1 tablespoon corn starch
2 tablespoons water
1/3 cup low sodium chicken broth (80 ml)
4 – 5 tablespoons soy sauce
4 tablespoons honey
1 1/2 tablespoons toasted sesame oil
pinch of chili flakes
1. Fry the chicken with a little bit of olive oil. Add the spices and stir. Set aside
2. Fry the vegetables with a little bit of olive oil
3. Make the sauce: Mix together corn starch and water. Add the rest of the ingredients and whisk to combine
4. Add the chicken back to the pan. Add the sauce and stir. Bring to boil, stirring occasionally. Let boil for one minute
5. Serve with noodles or rice
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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