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Easy Healthy & High-protein Meal Prepš¤© In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 100G+ protein per day! All of these are quick & easy recipes!āŗļø All the recipes are also gluten-free & lactose-free!
00:00 Intro
00:14 Breakfast
01:54 Lunch
04:43 Snack
05:55 Dinner
More recipes in my Ebook which has 100 healthy & easy recipesā¤ļø https://www.fitfoodieselma.com/downloads/healthy-eats-that-taste-like-treats/
Just a reminder that we are all different and need different amounts of foodš Itās recommended to eat between 0.8 – 2 grams of protein per kilogram of body weight, depending how active your lifestyle isāŗļø Iām currently trying to build muscle, so aiming for 80-100g of proteinšŖš»
BREAKFAST
Egg Bakes (about 26g protein per serving)
This recipe makes 3 servings:
6 eggs
1 1/2 cups (lactose-free) low fat cottage cheese (300g)
pinch of salt (to taste)
pinch of black pepper (to taste)
1.7 oz. / 50g spinach, chopped
7 oz. / 200g cherry tomatoes, halved
pesto, to taste
1. Put the cottage cheese into a blender with the eggs and spices and mix until smooth
2. Pour the mixture into three greased glass containers or baking dishes. Add the pesto, spinach and cherry tomatoes on top. Transfer to oven and bake at 180 Celsius degrees / 350 in Fahrenheit for about 15-20 minutes. Serve with bread, for example!
3. Store in the fridge. Reheat in the microwave
LUNCH
Chicken Arugula Salad Jars (about 38g protein per serving)
Recipe for six servings:
6 chicken breasts (about 800g)
6.3 oz. / 180g goat cheese, crumbled
3 cups grapes (about 500g)
1 1/2 cucumbers, chopped
10.5 oz. / 300g arugula
3 oz. / 85g walnuts
For the chicken marinade:
4 tablespoons olive oil
3 teaspoons dijon mustard
1 1/2 teaspoons paprika spice
1 teaspoon salt
pinch of pepper
pinch of chili flakes
For the dressing:
3 tablespoons lemon juice
3 tablespoons olive oil
3 tablespoons balsamic vinegar
3 teaspoons dijon mustard
3 teaspoons honey
pinch of salt and pepper
1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for 15-30 minutes
2. Cook the chicken breasts on a non-stick skillet for about 5 minutes on each side
3. Meanwhile make the dressing and slice the peaches
4. Cut the chicken breasts into pieces
5. Divide the dressing into six glass jars. Add the chicken to the bottom. Next add crumbles goat cheese, grapes, cucumbers, arugula, and lastly a handful of walnuts
6. Before serving pour the ingredients into a big bowl and toss
SNACK
Easy Granola Bars (about 8g protein per serving)
Ingredients for six servings:
1/2 cup unsweetened peanut butter (120 ml)
1/4 cup maple syrup (60 ml)
1 cup oats (2 1/2 dl)
2 teaspoons cinnamon
1/4 – 1/3 cup orange or apple juice (60-80 ml)
1/2 cup chopped nuts, I used walnuts (70 g)
1/2 cup raisins (90 g)
1. In a bowl mix peanut butter and maple syrup together.
2. Add the rest of the ingredients and stir.
3. Transfer into baking dish lined with parchment paper
4. Press down firmly until flattened
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 15 minutes or until it has gotten a little bit of color
DINNER
Oven Baked Feta Pasta (about 29g protein per serving)
This makes about 6 servings:
17.5 oz. / 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
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. Add the cherry tomatoes into the dish. Add the rest of the olive oil on top of the feta. Sprinkle the chili flakes on top of the feta. Sprinkle salt & pepper on top
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 with the basil and stir
What kind of recipes do you want to see next? Let me know your ideas in the comments!š
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