Healthy & High-protein 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, lactose-free, easy to make and so delicious!
I’m meal prepping for three days this time. I meal prep lunch, snack & dinner for both my boyfriend and I, and then breakfast just for myself☺️
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/
BREAKFAST
Chia Pudding Parfaits:
This recipe makes 1 serving
For the chia pudding:
2 tablespoons chia seeds
1/2 cup milk of choice, I used almond milk (120 ml)
1/2 – 1 teaspoon maple syrup
optional: 1/2 teaspoon vanilla extract
For the blueberry yogurt layer:
3/4 cup (lactose-free) low fat Greek yogurt (180 ml)
1/4 cup (wild) blueberries, I used thawed frozen wild blueberries (60 ml / 40g)
Toppings:
gluten-free granola (recipe below)
1. Mix together all the ingredients for the chia pudding in a bowl or a jar
2. When the mixture is well combined, let it sit for 5 minutes and then mix again. Let set in the fridge for at least 2 hours (or overnight)
3. Once the chia pudding is ready to serve, make the yogurt layer and spoon on top of the chia pudding. Add the toppings and enjoy!
Recipe for the granola (this makes extra)
2 cups gluten-free oats or buckwheat flakes (480 ml)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup
2 teaspoons vanilla extract
2 teaspoons cinnamon
1. Mix all the ingredients together.
2. Spread the mixture on a baking pan lined with parchment paper.
3. Bake at 180 Celsius degrees (350 in Fahrenheit) for 20-25 minutes (mixing in between)
LUNCH
Baked Feta Pasta (inspired by @liemessa)
This makes about 6 servings:
10.5 oz. / 600 g lentil/chickpea pasta
5.3 oz. / 300 g (lactose-free) feta
4 tablespoons (garlic infused) olive oil
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. Then if you like you can add basil leaves. 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 and stir
SNACK:
Chocolate Protein Cookies
Ingredients:
3 mashed bananas
1/2 cup unsweetened peanut butter (120 ml)
1/2 cup vegan chocolate protein powder (120 ml / 60 g)
3 tablespoons unsweetened cacao powder
1 teaspoon baking powder
3 tablespoons milk of choice
1/4 cup / 1.5 oz. dark chocolate chunks (60 ml / 40g) (I used 80% dark chocolate)
1.Mix the mashed bananas and peanut butter together
2.Add the protein powder, cacao powder, milk of choice and baking powder and stir until combined
3.Scoop the cookies on a baking pan lined with parchment paper
4.Add the dark chocolate chunks on top.
5.Bake at 180 Celsius degrees (350 in Fahrenheit) for 10-12 minutes
DINNER
Caesar salad wraps:
6 chicken breasts
Greens mix
6 (gluten-free) tortillas
Caesar dressing (I made it from scractch, recipe below)
Chicken marinade:
juice of 1 lemon
4 tablespoons (garlic infused) olive oil
1 teaspoon dijon mustard
1/2 – 1 teaspoon salt
1/2 teaspoon pepper
1/4-1/2 teaspoon chili flakes
1. Mix all the ingredients for the marinade together
2. Let the chicken marinate in the fridge for about 1 hour
3. Then bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes. All ovens are different, so check that the chicken is fully cooked and bake longer if needed
Caesar dressing recipe:
2 egg yolks
4 small anchovies
4 tablespoons lemon juice
2 teaspoons dijon mustard
pinch of salt
pinch of black pepper
1/2 cup olive oil (120 ml)
6 tablespoons grated parmesan
1. Mix all the ingredients together in a blender
2. Store in an air-tight container/jar in the fridge
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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#mealprep #highprotein #healthyrecipes
Hi guys and welcome back to my channel and happy New Year it feels so good to be back into routine after the holidays so now it’s time for another meal bread video so let’s meal bread healthy breakfast lunch snack and dinner that will get you 100 g of protein per
Day first I’m meal prepping breakfast this time I’m making blueberry chia pudding peras first mix together all the ingredients for the chia pudding so 2 tsp oons of chia seeds half a cup of milk of choice I used almond milk and then about 1 teaspoon of maple syrup or
Honey and then you can also add half a teaspoon of vanilla extract or cinnamon for some Flavor then let them sit for 5 minutes after that mix again to get rid of any Gloves let’s set in the fridge for at least 2 hours or overnight once the chia pudding is ready to serve make the yogurt layer so just mix together some wild blueberries and lowfat Creek yogurt if you also have IBS like me be sure to use lactose-free yogurt and then add homemade granola on
Top the recipe for the granola is is in the description box and here are the Prett parfait these contain about 28 g of protein per camine for lunch I’m making baked feta pasta first add 2 tbspoon of olive oil into a baking dish I use garlic infused
Olive oil for some flavor add the feta to the center then add the cherry tomatoes then if you like you can add some basil leaves add two more tablespoons of the olive olive oil on top of the feta then sprinkle salt pepper and chili flakes on Top bake at 200 c° 390 in fah for 15 minutes meanwhile cook the lentil pasta then turn the heat up in the oven to 225 c° 440 in Fahrenheit and cook for 5 more minutes then break the F and mix everything to Together then add the cooked pasta to the baking dish you can also add more basil if you like then just stir to combine this pasta is so creamy and delicious it contains about 30 g of protein per serving for snack I’m prepping chocolate protein cookies first Mash Three Bananas then add unsweetened peanut
Butter you could also use almond butter if you like and then just stir then add chocolate protein powder I used vegan protein powder then add a little bit of cacao powder and milk of choice and baking powder and then just stir until Combined then scoop the cookies onto a baking pan lined with parchment paper lastly add some dark chocolate chunks on top I used 80 % dark chocolate which is low in sugar bake the cookies at 180 c° 350 in fah for 10 to 12 minutes these cookies are fudgy chocolatey and so
Yummy two cookies is one serving and contains about 13 g of protein for dinner I’m making Caesar salad wraps first I make the marinade for the chicken so I mix together choose off one lemon 4 tablespoons of garlic infused olive Oil 1 teaspoon of Dijon mustard half a teaspoon of pepper about 1 teaspoon of salt and half a teaspoon of chili flakes then add six chicken breasts into the bowl and make sure that they are all covered in the Marinade then let the chicken marinate in the fridge for about 1 hour I find that the easiest way to cook cheesy chicken is baking it in the oven so I place the chicken breasts onto a baking pan lar with parchment paper and then bake them at 200 c° 390 in fhe for about
15 minutes I like to make the ready wraps just before serving so that the lettuce won’t get soggy so before serving I just add a greens mix into a bowl and the chicken and some of my homemade Caesar dressing recipe is in the description
Box if you want to try it out and then I just stir to combine These wraps are one of my favorite meals at the moment my boyfriend and I make these almost every other week these contain over 40 g of protein per serving those were all the meals I meal pre today and as always the bring recipes are in the description box hope you
Tried the recipes enjoy