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Healthy & High-protein Meal Prep with Easy Recipes😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack, dinner and dessert that get you 100G+ protein per day! All the recipes are gluten-free, easy to make and so delicious!
I’m meal prepping three servings of the breakfast and six servings of everything else☺️
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:
Pancakes (30-36g protein per serving)
This makes about 3 servings:
6 eggs
2 1/4 cup low-fat Greek yogurt (5 1/2 dl / 560g)
1-2 tablespoons maple syrup or brown sugar
1 tablespoon vanilla extract
1 1/2 cups all purpose gluten-free flour mix (or wheat flour if not coeliac/intolerant/IBS sufferer) (3 1/2 dl)
1 tablespoon 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. Store in air-tight containers in the fridge. Reheat in the microwave. Serve with berries, for example
LUNCH:
Creamy Chicken Salad (32g protein per serving)
This makes about six servings:
28 oz. / 800g chicken breasts, shredded
6 carrots, shredded
1 1/2 cucumbers
3 cups red grapes (450g)
Greens mix
4 green onions, green parts chopped
Dressing:
3/4 cup Greek yogurt (180 ml / 190g)
3 tablespoons light mayo
2 tablespoons dijon mustard
pinch of salt & pepper
pinch of chili flakes
1. Mix all the ingredients together for the dressing
2. Divide the dressing into six jars
3. Add the shredded chicken, green onions, cucumbers, grapes, carrots and greens mix
4. Store in the fridge
5. Pour all the ingredients from a jar into a big bowl and stir to combine
SNACK:
Smoked Salmon Tortilla Roll Ups (11g of protein per serving)
Ingredients for six servings:
6 tortillas (I used oat tortillas)
10.5 oz. / 300g cold smoked salmon
6 tablespoons low fat cream cheese (I used chives flavored)
kale, to taste
1. Top the tortillas with the cream cheese, salmon and kale. Roll it tightly. Cut into pieces, store in an air-tight container in the fridge
2. The tortillas can get a bit soggy after a day, so if you have time I recommend prepping these in the mornings since they are ready in just a few minutes
DINNER:
Cheesy Roasted Red Pepper Pasta (28g protein per serving)
Ingredients for 6 servings:
17.5 oz. / 500 g lentil/chickpea pasta
For the sauce:
1 1/2 cups low fat cottage cheese (300g)
12 oz. / 350g roasted red peppers, drained
1/3 cup shredded parmesan (about 40g)
4 green onions, green parts chopped
handful of fresh basil
1 teaspoon oregano
1 teaspoon paprika spice
1 teaspoon chili flakes
pinch of salt & pepper
1/2 cup milk of choice (120 ml)
1. Cook the pasta
2. Meanwhile add all the ingredients for the sauce into a blender and mix until creamy
3. Mix the sauce with the pasta
4. Store in an air-tight container in the fridge
DESSERT:
Raspberry Frozen Yogurt Pops (2 grams protein per serving)
Ingredients for 6 servings:
1 cup raspberries (130g)
1 cup (lactose-free) full-fat Greek yogurt (240 ml / 250g)
1-2 tablespoons maple syrup or honey
1. Mix all the ingredients together
2. Spoon into popsicle molds
3. Let set in the freezer for about 4 hours. Remove the pops from the molds
4. Store in an air-tight container in the freezer
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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#mealprep #highprotein
it’s meal bre time again today we’re going to meal bre healthy breakfast lunch snack dinner and dessert that will get you 100 gam of protein per day let’s start by making breakfast for breakfast I’m prepping high protein pancakes that contain over 35 g of protein per serving and no protein powder first I crack six eggs into a bowl then I add a lowfat Greek yogurt the yogurt I’m using contains 13 g of protein per 100 G next I add some maple syrup for sweetness and vanilla extract for some flavor next I add allpurpose gluten-free flour mix if you aren’t Celiac in Tor to gluten or IBS sufferer you can of course use wheat flour in this recipe lastly I just add some baking powder then I cook the pancakes on a nonstick skillet for a few minutes on each side I flip the pancakes when bubbles are starting to form I store these pancakes in airtight containers in the fridge you could also freeze them then I just reheat them in the microwave in the morning I like to serve these pancakes with fresh berries for lunch I’m making creamy chicken salad jars first I make the dressing I mix together Greek yogurt light mayo Dijon mustard a pinch of salt and pepper and some chili flakes [Music] then I divide the dressing into six glass chars I’m showing here four chars but I made two more and filmed that for a short form video next I add shredded chicken I seasoned six chicken breasts and then I poach them and after that I just mix them with an electric mixer the easiest way to make shredded chicken next I add a some green onions if you don’t have IBS irritable bowel syndrome like me you could add some red onion to this then I add one4 cucumber to each jar and some grapes [Music] next I add one small shredded carrot into each J and lastly I add mixed greens [Music] I store these chars in the fridge before serving I just pour all the ingredients from a Char into a big bowl and mix everything together this salad is one of my new favorites it’s perfect for summer before repping a snack I want to thank train for sponsoring today’s video lately I have struggled to find time and motivation for working out and train wheell has helped me with that with train you have a virtual personal trainer who makes you customized workouts are continuously adapted and you can follow the workouts by using their app I have found a good workout routine and the app makes working out almost feel like a game because you get scores from every workout you finish so it has really helped me stay consistent I did figure skating for over 13 years but I had to quit due to a knee injury my trainer has planned my workouts with the injury in mind so my workout don’t have any jumping or running for example I have both at home and gym workouts because I don’t have time to go to the gym that often since I’m working full-time and I’m also writing my Master’s thesis at the moment so the app has been great for my busy schedule since you can do the workouts at any time you like there are video instructions in every exercise so the workouts are very easy to follow you’re able to edit the weights and the Reps and you can also give feedback about the workouts to your trainer via the chat feature and they can make needed changes you can also have a call with your trainer when needed my trainer hiy has been so supportive I’ve talked with her almost daily which has been really motivating it’s also been great that I haven’t had to plan my workouts because she has planned everything for me I used to do very similar workouts at the gym every time so the workouts the trainer has planned have been a fun change and giv new challenges click my train well link to get 14 days free with your own expert trainer now let’s go and prep the snack for snack I’m making cold smok salmon rollups I’m using tortillas made of Oats I top them with lowfat cream cheese this one is stries flavored then I add some some cold smoked salmon on top and lastly some kale then I just roll it tightly and cut into pieces then I just repeat the process for the rest of the tortillas these are a super easy and tasty snack idea that you can also take on the go for dinner I’m making cheesy roasted red pepper pasta first I cook some lentil pasta meanwhile I make the sauce I add all the ingredients into a blender cottage cheese roasted bell peppers shredded parmesan chopped green onions if you don’t have IBS you could add some garlic to this as well then I add a handful of fresh basil paprika spice oregano chili flakes a pinch of salt and pepper and lastly some milk [Music] [Music] next I just mix the sauce with the cooked pasta the cottage cheese gives this sauce a very creamy texture this pasta is super simple and so delicious for dessert I’m making raspberry frozen yogurt pops for first I mash some [Music] raspberries then I add Greek yogurt I recommend using a full fat yogurt so that the pops won’t get so icy my grocery store only had a low at Creek yogurt so I had to use it this time then I add a little bit of maple syrup for sweetness you could also use honey then I just mix everything to together I spoon the mixture into popsicle molds I let them set in the freezer for about 4 hours then I remove the Pops from the molds I store the pops in an airtight container in the freezer these pops are so creamy and refreshing at the same time perfect for hot summer days and here are all the ready meals those were all the meals I meil back today the written recipes are in the description box as well as my drawell link by clicking the link you get 14 days free with your own expert personal trainer I hope you tried the recipes enjoy