Easy, 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, easy to make and so delicious!
I’m meal prepping breakfast, snack and dinner for my boyfriend and lunch just for myself. I’m meal prepping for three days this time☺️
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 https://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💪🏻
BREAKFAST:
Breakfast Burritos
This recipe makes about 6 servings:
3 bell peppers, chopped
5.3 oz. / 150 g spinach
For the scrambled eggs:
14 eggs
salt & pepper
6.3 oz. / 180 g (lactose-free) low fat shredded cheese
chives chopped, to taste
chili flakes, to taste
For the burritos:
6 (gluten-free) tortillas
10.5 oz. / 300 g turkey slices
1. Crack the eggs into a bowl, add salt and pepper and whisk until combined
2. Cook the bell peppers and spinach on a lightly greased skillet for about 10 minutes. Set aside
3. Pour the egg mixture into the greased skillet, and let it cook for a few seconds, undisturbed. Then, pull a spatula across the bottom of the pan to form large, soft curds of scrambled eggs.
4. When the eggs are beginning to set, add the shredded cheese, chives and chili flakes and continue to stir until the cheese is fully incorporated and the eggs have fully set
5. Add the fillings on top of a tortillas and fold the burritos and store in the fridge. You can also freeze these.
6. Reheat on a pan or in the microwave in the morning and enjoy!
LUNCH:
Caprese-Style Salad Jars
For one jar you need:1/2 cup cooked quinoa (120 ml)
1.8 oz. / 50g mozzarella balls
1/2 cup chickpeas (120 ml / 80g)arugula, to taste
cherry tomatoes, to taste
handful of fresh basil
For one serving of the the dressing:
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
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, mozzarella, chickpeas, arugula, tomatoes and basil
4. Store in the fridge
5. Pour into a bowl and mix all the ingredients together and enjoy!
SNACK:
High-protein Brownies
This recipe makes about 6 servings:
2 bananas
1/2 cup unsweetened creamy peanut butter (120 ml)
2 tablespoons maple syrup
2 tablespoons unsweetened cacao powder
3/4 cup (vegan) chocolate protein powder (180 ml / about 90g)
3/4 – 1 cup milk of choice (180 – 240 ml)
1. Add all the ingredients into a blender and mix until smooth
2. Pour into a baking dish lined with parchment paper and bake at 180 Celsius degrees / 350 in Fahrenheit for about 15-20 minutes
DINNER:
Crispy Chicken Burgers
Vegetarian burgers in this video: https://youtu.be/I7sUtSoI1hM?si=2M787zhUuBak-Mk8&t=163
This recipe makes about 6 servings:
For the crispy chicken:
6 chicken breasts (about 120 g per breast)
paprika spice
salt
pepper
chili powder
2 beaten eggs
2 cups (gluten-free) corn flakes, crushed (480 ml / about 60g)
1. Season the chicken breasts with the spices
2. Dip the chicken breasts in the egg mixture, and then in the corn flakes. Place them onto a baking pan lined with parchment paper
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
For each hamburger:
a bun (I used homemade burger buns, recipe here: https://youtu.be/pMZTNna957c?si=u-kQdQRGgjtzedn7
lettuce, to taste
tomatoe, sliced
jalapeño, sliced
For the sauce:
3/4 cup (lactose-free) Greek yogurt (180 ml / about 200g)
1 – 2 tablespoons mustard
3 tablespoons ketchup
3 tablespoons light mayo
1 1/2 teaspoons paprika spice
pinch of chili powder
pinch of salt
1. Mix the ingredients for the sauce together
2. Cut your hamburger buns in half and heat them if you like. Add the fillings, serve with a side salad and enjoy!
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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#mealprep #healthyrecipes #highprotein
It’s meal prep day again so let’s meal prep healthy breakfast lunch snack and dinner that will get you 100 grams of protein per day I’m making breakfast snack and dinner for both my boyfriend and I and then lunch just for myself since I work from home and my boyfriend
Eats at his workplace this week let’s start by making breakfast you wanted more Savory breakfast recipes so today we are prepping breakfast burritos first I’m cracking 14 eggs into a bowl I add a pinch of salt and pepper and whisk then I cook three chopped bell peppers and a lot of spinach when
Lightly qu skillet for about 10 minutes Then I set the vegies aside and pour the egg mixture into greased Skillet and let it cook for a few seconds undisturbed then I pull a spatula across the bottom of the pan to form soft curds of scrambled eggs when the eggs are beginning to set I add some
Low-fat shredded cheese chives and some chili flakes and continue to stir until the cheese is fully Incorporated and the eggs are fully Set then I build the burritos for my burritos I use gluten-free tortillas and for my boyfriend I use regular ones I first add some turkey and the cooked bell pepper and the spinach and lastly the scrambled eggs then I fold the burritos place in an airtight container
And store in the fridge you could also freeze these reheat a burrito on a pan or in the microwave in the morning such a tasty breakfast idea I’ve been loving making salad JS lately so I’m making capre style salad JS for lunch first I cook some quinoa then I add all the ingredients
For the dressing into a small container 3 tbspoon of olive oil 3 tbsp of balsamic vinegar 3 tpoon of Dion mustard and a pinch of salt and pepper Then I pour the dressing into the bottom of each jar Next I add the cooked quinoa which is a great source of fiber and also contains some Protein then I add some mini Mozzarellas and Chickpeas lots of arugula And grape tomatoes salad jars are the best way to meal prep salads because the dressing is in the bottom so the veggies won’t get socky and lastly a handful of fresh Basil I store the chars in the fridge before serving I pour the salad into a bowl and mix all the ingredients together super simple and so delicious you guys asked for a high protein brownie recipe so that will be our snack these brownies are super easy
To make first I add all the ingredients into a blender if you don’t have a blender you could also just mash the bananas in a bowl and add the rest of the ingredients and Stir then I just blend all the ingredients together next I pour the mixture into a baking dish lined with parchment Paper I sprinkle some 80% dark chocolate chunks on top then I bake the brownies at 180 c° 350 in Fahrenheit for about 15 to 20 minutes I cut the cooled brownies into pieces and store in an airtight container in the fridge these brownies are super moist fudgy and contain over 16 g of
Protein per serving for dinner you wanted to see a chicken burger recipe so we’ll make crispy chicken burgers I’ve already posted a vegan burger recipe I add the link to the description box first I crack two eggs into a bowl then to another Bowl I add crushed glue free
Corn Flakes which will make the crispy coating then I season the chicken breasts with paprika spice salt pepper and chili flakes I dip the chicken breasts first in the egg mixture and then in the Corn Flakes make sure that they’re fully covered in the Corn Flakes then I place them onto a baking
Pan lined with parchment paper I bake the chicken at 200 c° 390 in fahr for about 20 minutes meanwhile I make the sauce first I add Greek yogurt which makes the sauce super creamy then I add some Dijon mustard Ketchup light mayo 1 and 1/2 teaspoon of paprika spice pinch of chili powder and lastly a pinch of salt I don’t prep the burgers completely ready because the vegetables would get soggy so I only prep the sauce and the chicken so before serving I just reheat the chicken on a pan and build
The burgers I used my homemade glue-free hamburger buns I add the link to the recipe to the description box this time I used some o flour in them and they turned out so good then I added the fillings the crispy chicken the Sauce some jalapenos lettuce and tomatoes you can serve this with a inside salad for example these burgers are full of flavor you have to try them out and here are all the ready meals those were all the meals I meal W today and as always the bring recipes
Are in the description box let me know in the comments what kind of recipes you want to see next hope you tried the recipes enjoy