Healthy & High-protein Meal Prep😍 In this video we are going to prep easy, healthy & high-protein meals that are also weight loss friendly! We are prepping breakfast, lunch, snack and dinner that will get you 100G+ protein per day! We are making blended strawberry cheesecake overnight oats, spicy crunchy wraps, roasted red pepper hummus and sheet pan dinner!😋 Learn how to meal prep with these easy recipes!
Get my Meal Prep Ebook and get 80 easy high-protein & healthy recipes with nutritional info: https://www.fitfoodieselma.com/e-books 🥰 Thank you so much to everyone who has already bought the book, it means the world to me and makes it possible for me to keep creating these recipe videos❤️
Link to the overight oats jars: https://www.amazon.com/shop/selmahealthyeasyrecipes
Breakfast:
Blended Strawberry Cheesecake Overnight Oats
For four servings:
2 cups gluten-free oats (480 ml)
2 cups (lactose-free) high-protein yogurt (500g)
2 cups milk (480 ml)
4 tablespoons chia seeds
2-4 tablespoons maple syrup
4 tablespoons (lactose-free) low fat cream cheese
2 cups strawberries (380 g)
2 teaspoons vanilla extract
optional: 4 tablespoons vanilla protein powder
toppings for each jar:
1/4 cup vanilla flavored high-protein (lactose-free) Greek yogurt (60 g)
strawberries & granola
For one serving:
1/2 cup gluten-free oats (120 ml)
1/2 cup (lactose-free) high-protein yogurt (120 ml)
1/2 cup milk (120 ml)
1 tablespoon chia seeds
1-3 teaspoons maple syrup
1 tablespoon (lactose-free) low fat cream cheese
1/2 cup strawberries (85 g)
1/2 teaspoon vanilla extract
toppings:
1/4 cup vanilla flavored high-protein (lactose-free) Greek yogurt (60 g)
strawberries & crushed walnuts
1. Mix all the ingredients together
2. Let set in the fridge for at least two hours or overnight
3. Add your favorite toppings and enjoy!
LUNCH
Spicy Crunchy Wraps
Ingredients for six servings:
for the tofu/chicken marinade:
4 tablespoons soy sauce
2 tablespoons (garlic infused) olive oil
2 tablespoons hot sauce
1 tablespoon honey
(if you don’t have IBS, add 1 teaspoon garlic powder)
1.5 lb. / 700g high-protein tofu, cubed or chicken
for serving:
6 high fiber tortillas
2 servings of rice
1/2 red cabbage
4 carrots
4 bell peppers
dressing:
1 cup (lactose-free) Greek yogurt (240 ml / about 250g)
3 tablespoons hot sauce
1 tablespoon light mayo
1 tablespoon dijon mustard
2 teaspoons paprika spice
pinch of chili flakes
pinch of salt
1. Mix all the ingredients together for the marinade. Let the tofu/chicken marinate for about 30 minutes
2. Meanwhile chop all the vegetables and mix all the ingredients together for the dressing
3. Cook the tofu on a pan. Meanwhile cook some rice.
4. Store the ingredients in containers in the fridge. You can reheat the rice and chicken before serving. If you are taking the wraps to work/school, you can build them the night before
SNACK
Roasted Red Pepper Hummus
Ingredients for six servings:
1 3/4 cups chickpeas (about 300g)
juice of 1 lemon
2 roasted bell peppers
2 tablespoon garlic infused olive oil
2 tablespoons tahini
1 teaspoon ground cumin
(If you don’t have IBS, add 1-2 teaspoons garlic powder)
1/2 – 1 teaspoon salt
pinch of chili flakes
1 1/2 cups (lactose-free) high-protein cottage cheese (300g)
for serving:
Seed crackers
1. Add all the ingredients into a blender or food processor and mix until creamy
2. Store in containers in the fridge. Serve with crackers, for example
DINNER
Sheet Pan Dinner
Ingredients for 6 servings:
2 lb. / 900g chicken thighs
Pesto, to taste
6 potatoes, finely diced
3 heads of broccoli or asparagus
1 zucchini
6 bell peppers
3 tablespoons olive oil
3 tablespoons oregano
2 tablespoons paprika spice
pinch of salt & pepper
pinch of chili flakes
1. Mix pesto with the chicken and let marinate for 15-30 minutes
2. Wash and chop the vegetables. Place them onto baking pans lined with parchment paper. Add olive oil and spices and toss. Make room for the chicken thighs and add them to the pans
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
00:00 Intro
00:16 Overnight Oats
02:36 Spicy Wraps
05:19 Roasted Red Pepper Hummus
06:44 Sheet Pan Dinner
07:54 Outro
#mealprep #highprotein #healthyrecipes