Healthy & High-protein Meal Prep😍 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 85G+ protein per day! Many of you have asked for a vegan meal prep, so this time I’m prepping easy vegan recipes!☺️ We are making one pan baked oats, creamy pesto pasta, healthier cookie bars and a stir fry! I prepped for three days as usual, and made six serving of each meal!
More recipes in my Ebook which has 100 healthy & easy recipes❤️ https://www.fitfoodieselma.com/downloads/healthy-eats-that-taste-like-treats/
00:00 Intro
00:35 Breakfast
02:34 Lunch
04:54 Snack/Dessert
06:10 Dinner
One Pan Blueberry Pie Baked Oats (about 25g protein per serving)
Ingredients for six servings:
3 bananas
3 cups gluten-free oats (7.2 dl)
3 cups almond milk (or milk of choice) (7.2 dl)
1 1/2 cups high-protein soy yogurt (or Greek yogurt) (375g)
4 scoops vegan vanilla protein powder
6 tablespoons ground flaxseeds
2 teaspoons vanilla extract
1 tablespoon cinnamon
1 tablespoon baking powder
1 teaspoon ground cardamom
2 cups fresh blueberries (4.8 dl)
1. Mash the bananas in a big baking dish
2. Add all the ingredients (except the blueberries) and stir to combine
3. Fold in the blueberries, save some for topping if you like. Add the rest of the blueberries on top
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 40 minutes
5. Store in an air-tight container in the fridge
6. Reheat in the microwave or enjoy cold
LUNCH
Creamy Pesto Pasta (about 26g of protein per serving)
Ingredients for six servings:
1.1 lb. / 500g lentil pasta
2.2 lb. / 1 kg cherry tomatoes, halved
1 zucchini, chopped
2 tablespoons olive oil
pinch of salt
For the pesto sauce:
2 cups tightly packed fresh basil (4.8 dl)
1 cup cashews (130g)
handful of spinach
juice of 1/2 lemon
3/4 cup water (1.8 dl)
(2 grated garlic cloves if you don’t have IBS)
2 tablespoons nutritional yeast (or 1/4 cup/60 ml parmesan)
1/2 – 3/4 teaspoon salt
1. Soak the cashews in hot water for 20 minutes.
2. Place the cherry tomatoes and diced zucchini on two baking pans lined with parchment paper. Drizzle some olive oil on top and add a pinch of salt and toss. Roast at 200 Celsius degrees / 390 in Fahrenheit for about 15-20 minutes
3. Drain the cashews and add into a blender with all the pesto ingredients. Blend until smooth
4. Cook the lentil pasta
5. Add all the ingredients into a big glass container and stir to combine
6. Reheat in the microwave
SNACK/DESSERT
Healthier Cookie Bars (about 9.5 g protein per serving)
Ingredients for six servings:
1 1/2 cups canned chickpeas (about 240g)
1/3 cup unsweetened peanut butter (80 ml)
1/3 cup maple syrup, or more to taste (80 ml)
2 teaspoons vanilla extract
1/3 cup almond flour (80 ml)
1/2 teaspoon baking powder
pinch of salt
2.8 oz. / 80g 80% dark chocolate chunks
1. Rinse the chickpeas and blot them dry
2. Add all the ingredients into a blender or food processor (except the dark chocolate chunks). If you don’t have a high speed blender, I recommend blending only the wet ingredients, then adding the mixture into a bowl with the dry ingredients
3. Fold in the dar chocolate chunks, you can save some for topping if you like
4. Spread the dough into a baking dish lined with parchment paper
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20-25 minutes
6. Store in an air-tight container
DINNER:
Tofu stir fry (about 26g of protein per serving)
Ingredients for six servings:
For the sauce:
1/2 cup reduced sodium soy sauce (120 ml)
1/2 cup vegetable broth (120 ml)
(4 garlic cloves grated, if you don’t have IBS)
3 tablespoons rice vinegar
2 tablespoons maple syrup / honey
1 tablespoon sesame oil
1 1/2 tablespoons corn starch
pinch of pepper
pinch of chili flakes
1 tablespoon grated ginger, or 1/2 teaspoon ground ginger
21 oz. / 600g high-protein tofu, cut into pieces (the one I use contains 18g protein per 100g)
10.5 oz. / 300g mushrooms, sliced
4 bell peppers, diced
1 head of broccoli, diced
1 cup edamame beans (160g)
6 chopped green onions
(grated garlic, to taste if you don’t have IBS)
pinch of chili flakes, to taste
4 tablespoons olive oil
rice
1. Mix all the ingredients together for the sauce, set it aside
2. Add some olive oil to a pan. Fry the tofu on a pan for about 10 minutes until golden, flip it occasionally. Season with salt and pepper. When the tofu is cooked, set it aside.
3. Wipe the pan. Add more olive oil, and add all the vegetables. Cook on medium-high heat for about 5-8 minutes or until the veggies are cooked. Add the chopped green onions, the tofu and the sauce and stir and cook for two more minutes
4. Serve with rice, green onions and sesame seeds, for example! Make sure you refrigerate the rice quickly and store it in an air-tight container because rice can get bad if not stored properly!
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
#mealprep #highprotein #healthyrecipes