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 these quick recipes are gluten-free, lactose-free 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😍🥰
Timestamps
00:00 Intro
00:09 Breakfast
01:46 Lunch
03:31 Snack
04:44 Dinner
BREAKFAST
Overnight Oats in 3 Ways (about 32g protein)
Ingredients for 1 serving:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
3/4 cup milk of choice (180 ml)
1/4 cup (lactose-free) low fat Greek yogurt (60 ml)
1-2 teaspoons maple syrup or honey
For the chocolate flavor add:
1/2 – 1 tablespoon cacao powder, to taste
For the blueberry pie flavor add:
handful of blueberries
1/4 – 1/2 teaspoon ground cardamom
For the gingerbread flavor add:
1/2 – 1 teaspoon gingerbread spice, to taste
1/2 teaspoon vanilla extract
Toppings for all the flavors:
1/4 cup (lactose-free) low fat Greek yogurt (60 ml)
berries/fruit of choice
1. Mix all the ingredients together
2. Let set in the fridge for at least two hours, or overnight
LUNCH:
Sheet Pan Eggs (about 28g protein)
This makes 6 servings:
18 eggs
2 cups (lactose-free) cottage cheese (400g)
1/2 teaspoon salt, or more to taste
pinch of pepper
1 can sliced mushrooms
3 small bell peppers finely chopped
1 cup spinach finely chopped (50g)
optional: shredded cheese
1. Add eggs, cottage cheese and spices to a blender and mix until smooth
2. Pour into baking pan/baking dish lined with parchment paper
3. Add the veggies on top (you could also add some shredded cheese)
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 25-30 minutes
5. Cut into pieces and serve with bread
SNACK
Easy Granola Bars (about 12 g protein)
3/4 cup unsweetened peanut butter (180 ml)
1/4 cup maple syrup (60 ml)
1 cup oats (240 ml)
1/2 cup crushed nuts (I used almonds) (120 ml)
1/2 cup dried berries or dark chocolate chips (120 ml)
2 teaspoons cinnamon
4 – 6 tablespoons orange juice or milk of choice
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 got a little bit of color
DINNER
Chicken Bolognese (about 30 g protein)
This recipe makes 6 servings:
1.8 lb. / 800 g minced chicken/turkey meat
1 tablespoon of (garlic infused) olive oil
salt & pepper, to taste
4 tablespoons chives (if you don’t have IBS, you can of course add some garlic & onion to this)
2 tablespoons paprika spice
4 tablespoons oregano
pinch of chili powder
1.5 lb. / about 700 g crushed tomatoes
1/2 cup pasta cooking water (120 ml)
+ 1.3 lb. / 600g chickpea pasta (I used a pasta made of corn & chickpeas)
1. Cook the chicken mince on a pan with the olive oil
2. Add the spices and stir
3. Add the crushed tomatoes and the pasta cooking water and let simmer for about 10 minutes
4. Serve with spaghetti. You can use chickpea pasta for extra protein!
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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