Super Easy Healthy & High-protein Meal Prep l😍 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 lunch, snack and dinner for both my boyfriend and I and breakfast 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:
Egg Muffins
This makes 3 servings:
6 eggs
pinch of salt
pinch of pepper
1 1/2 cups (lactose-free) low fat cottage cheese (300g)
1 small bell pepper cut into pieces
handful of spinach, chopped
handful of basil, chopped
1. Add the eggs, cottage cheese, salt and pepper into a blender and mix until smooth.
2. Lightly grease a muffin pan
3. Divide the egg mixture into each cup
4. Add the veggies and herbs
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 12-15 minutes, or until the egg whites are just set
6. Serve with bread, for example
LUNCH:
Crunchy Chicken Wraps
For the chicken marinade:
3/4 cup (lactose-free) Greek yogurt (180 ml / 200g)
juice of 1 lime
1 tablespoon (garlic infused) olive oil
1 1/2 tablespoons curry powder
1/4 – 1/2 teaspoon chili powder
1 teaspoon salt
1.75 lb. / 800g chicken breasts
about 1.6 lb. / 750g coleslaw mix
coleslaw dressing, to taste
6 big (gluten-free) tortillas
7 oz. / 200g lettuce
1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for about 1 hour
2. Bake the chicken at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
3. Let the chicken cool down, cut into pieces. Add the coleslaw mix, the dressing and the chicken into a bowl and stir. Store in an air-tight container in the fridge
4. Before serving or in the morning when you are packing your lunch for work/school, top a tortilla with the coleslaw-chicken mixture and fold the wrap
SNACK:
Raspberry Yogurt Barks
For 2 barks which makes about 6 servings
Ingredients:
1 1/2 cups raspberries 360 ml /200 g)
3 cups (lactose-free) Greek yogurt (720 ml / 750g)
2 tablespoons maple syrup or honey
toppings:
4 pieces of 80% dark chocolate
100g crushed pistachios* or crushed nuts of choice (replace with pecans if you’re on the elimination phase of the low-FODMAP diet)
1 cup raspberries, halved (240 ml / 130g) (replace the raspberry slices with 2 sliced bananas if you are on the elimination phase of the low-FODMAP diet)
1. Mash the raspberries with a fork
2. Mix the mashed raspberries, Greek yogurt and maple syrup together
3. Spread the mixture on a cutting board lined with parchment paper
4. Add the toppings
5. Freeze for a few hours or until set
6. Cut into pieces. Store in an air-tight container in the freezer
7. Let it sit in room temperature for a few minutes before serving to let it defrost a bit!
DINNER:
Flatbread Pizzas
Link to my gluten-free flatbread pizza crust recipe: https://youtu.be/roFY6WS47hU?si=UB9FiBZ1LkkadcNK
6 (gluten-free) flatbreads
tomato sauce
1 zucchini
2 bell peppers
500g cherry/grape tomatoes
(if you don’t have IIBS, add a red onion)
6 oz. / 175 g (lactose-free) low fat shredded cheese
I made 4 tuna pizzas and 2 turkey pizzas so I used:
14 oz. / 400g canned tuna
7 oz. / 200g deli turkey
for serving:
3.5 oz. / 100g arugula
1. Wash and chop the vegetables
2. Top the flatbreads with the tomato sauce. Add the tuna/turkey, vegetables and cheese
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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