Healthy & High-protein 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, easy to make and so delicious!
I’m meal prepping breakfast, lunch and snack just for myself and dinner for both my boyfriend and I. 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:
Blueberry Cheesecake Baked Oats
Ingredients for 3 servings:
1 1/2 cups (gluten-free) oats (360 ml)
2 bananas
3 eggs
1 cup (low fat lactose-free) cottage cheese (240 ml / about 200g)
1/2 cup of milk of choice (120 ml)
1 tablespoon vanilla extract
1 1/2 teaspoons baking powder
1 cup (wild) fresh or frozen blueberries (240 ml / about 170g)
1. Add all the ingredients except the blueberries into a blender and mix until smooth
2. Pour into three ramekins or oven-safe bowls. Add the blueberries and stir
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 20-25 minutes
4. Let cool down, cover with foil or plastic wrap and store in the fridge. Serve cold and reheat in the microwave
LUNCH:
Tex Mex Salad Jars
For one serving you need:
– 4.2 oz. / 120g shredded chicken breast (I seasoned it with paprika spice, ground cumin, chili powder, salt & pepper)
– 1/2 cup black beans (120 ml)
– 1/2 cup cherry/grape tomatoes (120 ml / about 100g)
– 1/2 bell pepper
– 1/2 cup corn (120 ml)
– lettuce, to taste
dressing:
– 1 tablespoon (garlic infused) olive oil
– 1 tablespoon lime juice
– 1/2 teaspoon ground cumin
– pinch of chili powder
– pinch of salt & pepper
1. Mix all the ingredients for the dressing together
2. Add the dressing to the bottom of the jar. Then add the chicken, corn, bell pepper, beans, tomatoes and lettuce
3. Before serving pour into a bowl and mix all the ingredients together
SNACK:
Strawberry Chia Pudding
Ingredients for one serving:
1 cup strawberries, I used frozen ones (240 ml / about 160g)
1/4 cup milk of choice (60 ml)
1/2 cup (lactose-free) Greek yogurt (120 ml / 125g)
Optional: 2 tablespoons (vegan) vanilla protein powder
1/2 teaspoon vanilla extract
2 tablespoons chia seeds
toppings:
homemade granola
(lactose-free) Greek yogurt
1. Add the strawberries, milk, yogurt, (protein powder), and vanilla extract into a blender and mix until smooth
2. Pour into a jar, add the chia seeds and stir. Let set in the fridge
3. Serve with some Greek yogurt and homemade granola, for example!
DINNER
Oven Feta Veggie Pasta
This makes about 6 servings:
1.1 lb. / 500 g lentil/chickpea pasta
5.3 oz. / 300 g (lactose-free) feta
4 tablespoons (garlic infused) olive oil
2.2 lb. / 1 kg cherry tomatoes
6 mushrooms sliced
1 small zucchini, thinly sliced
pinch of salt
pinch of pepper
pinch of chili flakes
1 bunch of basil
1. Add 2 tablespoons of the olive oil into a baking dish
2. Add the feta to the center of the dish. Sprinkle the chili flakes on top of the feta. Add the cherry tomatoes, basil, mushrooms and zucchini. Add the rest of the olive oil on top. Sprinkle salt & pepper on top and stir
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for 15 minutes
4. Meanwhile cook the pasta
5. Turn the heat up in the oven to 225 Celsius degrees / 440 in Fahrenheit and cook for 5 more minutes
6. Break the feta. Add the pasta to the dish and stir
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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It’s meal bre time again so let meal bre healthy breakfast lunch snack and dinner that will get you 100 gram of protein per day there have been a lot of questions about how I meal prep so I thought I would explain it a little bit
So I meal prep on Sunday or Monday and I usually meal breath for 3 to 4 days so that the food stays fresh in the fridge and we don’t need to eat the same foods every single day of the week and then um usually on Thursday we make like a mini
Prep and we might make like a salad or sandwich for lunch for both Thursday and Friday and then for example like a pasta dish for dinner and then during weekends we make what we feel like like homemade pizza um tacos or burgers for example I
Could even make what I eat in a week if you are interested but yeah now let’s go and meal back breakfast for breakfast I’m making blueberry cheesecake baked oats these are my new favorite baked oats flavor first I add all the ingredients into a blender I add oats two bananas three
Eggs cottage cheese for extra protein and it also gives these baked oats the cheesecake like Flavor then I add a little bit of milk and vanilla extract and lastly some baking powder then I pour the batter into rakins I folded in some frozen wild blueberries but you could of course use regular blueberries
Instead I only have two matching ramkin so I used a different one for the third serving I bake them at 180 c° 350 in Fahrenheit for about 20 to 25 minutes and here are the ready blueberry cheesecake baked oats you can serve these cold or reheat before serving in
The microwave they’re super easy to make and so yummy it’s finally spring so I like to make salads for lunch this time I’m making a text mix flavor first I add all the ingredients for the dressing into a small container 3 tbspoon of garlic infused olive oil choose of one
Lime pinch of salt and pepper a little bit of chili powder and 1 and2 teaspoon of ground cumin then I pour the dressing into the bottom of each jar next I add some shredded chicken I seasoned the chicken breasts with paprika spice ground cumin chili powder
Salt and pepper and then I boiled them in chicken stock for about 10 minutes I let them cool down for a while and then I added them into a big bowl and used an electric mixer to make shredded chicken then I add some corn and bell
Peppers and and black beans which are a great source of fiber next I add some graped tomatoes and lastly some lettuce 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 for a snack I’m
Making strawberry chia pudding first I add 3 cups of frozen strawberries into a blender you could also use Thro frozen berries and they would also be a lot easier for the blender to mix then I add some milk Greek yogurt then if you like you can also add some vanilla protein
Powder but that’s totally optional I always use vegan protein powder because whey protein causes me stomach problems after blending all the ingredients together I pour the mixture into glass jars then I add 2 tablespoons of chia seeds into each jar then I just stir let the chia pudding set in the fridge
For at least 2 hours I like to serve the chia pudding with some Greek yogurt and crunchy homemade granola such a delicious snack idea for dinner I’m making the viral oven feta pasta with extra vegetables first I added 2 t spoons of garlic infused olive oil into a baking
Dish then I add the feta I sprinkle some chili flakes on top then I add a lot of cherry tomatoes one bunch of fresh basil six mushrooms thinly sliced and one small zucchini then I add the rest of the olive oil on top lastly I add a pinch of salt and
Pepper then I just stir all the ingredients together I bake it at 200 c° 390 in fahren for 15 minutes meanwhile I cook some lentil pasta you could also use chickpea pasta after the 15 minutes I turn the heat up in the oven to 225 c° 440 in Fahrenheit
And cook for five more minutes then I add the cooked pasta and stir all the ingredients together this pasta is so creamy and tasty and really easy to make I reheat it in the microwave before serving and here are all the ready meals those were all the meals I meal prepped
Today I’ve shown you in some of these meal prep videos how I buy the groceries so let me know in the comments if that’s something you would want to see more of and if you would also want to see like grocery lists and how much the groceries
Cost here in Finland and but yeah let me know your thoughts and the written recipes are in the description box as always I hope you try them out enjoy