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Easy, Healthy & High-protein Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack, dinner and dessert that get you 100G protein per day! All the recipes are gluten-free, easy to make and so delicious!
I’m meal prepping for three days this time. I meal prep lunch, dinner and dessert for both my boyfriend and I, and then breakfast and snack 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
Strawberry Chia Pudding Parfaits (about 30g protein per serving)
I used nonfat Greek yogurt in this which contains 13g protein per 100g. You could also use quark, skyr or protein yogurt!☺️
For one serving you need:
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 strawberry yogurt layer:
3/4 cup (lactose-free) nonfat / low fat Greek yogurt (180 ml / about 200g)
1/2 cup strawberries, I used thawed frozen ones (120 ml / 80g)
Toppings:
gluten-free granola (recipe below)
1. Mix together all the ingredients for the chia pudding in a jar
2. When the mixture is well combined, let it sit for 5 minutes and then mix again to get rid of any lumps. Let set in the fridge for at least 2 hours
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
LUNCH:
Noodle Soup Jar (about 31g protein per serving)
For one serving you need:
1 tablespoon (gluten-free) soy sauce
1 teaspoon garlic infused olive oil
1 teaspoon sesame oil
1 teaspoon vegetable bouillon (I used powder)
pinch of chili powder
3.5 oz. / 100g shredded chicken breast
1 small shredded carrot
1/2 bell pepper, diced
spinach, to taste
rice vermicelli noodles, to taste
1. First add the soy sauce, oils, bouillon and chili powder to the bottom of the jar
2. Then add the shredded chicken, carrots, bell pepper, rice noodles and spinach
3. Cover with a lid and store in the fridge
4. Bring the jar to room temperature ten minutes before adding the hot water
5. Add hot water and stir. Let sit for 5-10 minutes, until the noodles are cooked
SNACK:
Snack boxes (about 16g protein per serving)
For one serving you need:
2 boiled eggs
handful of nuts of choice
cherry tomatoes
mini carrots
green grapes
DINNER:
Warm Quinoa Feta Salad (about 18g protein per serving)
This makes about 6 servings
For the roasted vegetables:
3 bell peppers
2 zucchinis
1 broccoli
2 tablespoons (garlic infused) olive oil
Pinch of salt
For the roasted chickpeas:
14 oz. / 400g chickpeas
1 tablespoon (garlic infused) olive oil
2 tablespoons paprika spice
1 teaspoon salt
Pinch of chill powder
For the salad:
2 cups uncooked quinoa (480ml / about 400g)
7 oz. / 200g (lactose-free) feta
1. Wash and chop the vegetables
2. Spread the veggies onto a baking pan lined with parchment paper
3. Drizzle about 1 tablespoon of olive oil on top and stir. Add a pinch of salt
4. In a bowl mix the rinsed chickpeas, olive oil and spices together
5. Spread the chickpeas onto a baking pan lined with parchment paper
6. Bake the veggies and chickpeas at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
7. Rinse the quinoa and cook it according to its packaging
8. Then add all the ingredients into a container and stir to combine
DESSERT:
Chocolate Peanut Butter Oat Cups (about 5g protein per serving)
This makes about 6 servings:
For the oat peanut butter layer:
1 cup (gluten-free) oats (240 ml)
1/3 cup unsweetened peanut butter (80 ml)
3 tablespoons maple syrup
For the chocolate layer:
2.5 oz. / 70g 80% dark chocolate
1 teaspoon coconut oil
1.Mix the oats, peanut butter and maple syrup together
2.Melt the chocolate in the microwave with the oil
3.Divide the mixture into 6 muffin liners and press firmly
4.Top with the melted dark chocolate. Let set in the freezer for 1 h
5.Store in the fridge
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It’s meal W day again so let’s meal W healthy breakfast lunch snack dinner and dessert that will get you 100 gram of protein per day for breakfast I’m repping strawberry chia pudding parfet first I mix together the ingredients for the chia pudding for one serving I add 2 tbspoon of cheese
Seeds half a cup of milk I used almond milk but you could use any milk you like then about 1 teaspoon of maple syrup you could also use honey and lastly I add half a teaspoon of vanilla extract for some Flavor then I let them sit for 5 minutes and then I mix again to get rid of any glovs I let them set in the fridge for at least 2 hours once the chia pudding is ready to serve I make the yogurt layer I’m using thought frozen strawberries I’m mashing
Them a little bit with a fork then I just mix them together with nonfat freek yogurt which is a great source of protein if you also have IBS like me be sure to use lactose-free yogurt then I spoon the mixture on top of the Chia Puddings lastly I add homemade granola on top the recipe for the granola is in the description box and here are the pretty strawberry chia pudding parfaits then I’m boiling six eggs for my snack Boxes at the same time I’m cooking chicken for the lunch this time I’m boiling it since I’m making sure chicken I’m adding the chicken breasts into a pot with low sodium chicken stock some pepper and a little bit of salt you could also add other Spices I make sure that they are all covered in the liquid and then I add the lid on top and let them cook for about 10 minutes I let the cooked chicken breasts cool down for about 10 minutes and then I put them into a big bowl and mix mix
With an electric mixer for lunch I’m prepping noodle soup jars first I add 1 tbsp of soy sauce into each jar then 1 teaspoon of garlic infused olive oil if you don’t have IBS you could of course add some fresh garlic to this as well next I add 1
Teaspoon of sesame oil pinch of chili powder and 1 teaspoon of chicken bullion then I add about 100 G of the shredded chicken into each jar I cooked 600 G of the chicken and I have all the ingredients for six servings but I only have three chars like this so I couldn’t
Prep all six chars ready but when these first three chars have been eaten I can prep the other three servings next I’m adding one shredded carrot to each Char and some chopped bell pepper pepper then I add the noodles I’m using rice Burmy Chelli noodles because they cook very
Quickly and lastly I add some spinach then I just store these jars in the fridge I take a jar to room temperature about 10 minutes before adding the hot water so the glass won’t break I boil the water and poured it into the jar then I stir all the ingredients together
And let the jar sa for about 5 minutes until the noodles are cooked such a fun and easy meal before prepping the snack I want to thank better help for sponsoring today’s video I me rep and work out to take care of my physical health but taking care of your mental
Health is just as important I struggle with anxiety and therapy has helped me so much I don’t feel like it’s controlling my life anymore I’m no longer so afraid of social situations I feel more confident and I’ve also learned techniques on how to relax when I feel anxious starting therapy can be
Hard at least for me it took years to take that step with better help you can have therapy sessions as a phone call video chat or even via messaging in the comfort of your own home if you think you might benefit from therapy consider better help click the link in the
Description or go to better help.com slit booty Selma to get started you feel out a questionnaire to help access your specific needs and then you’re matched with your therapist if you feel like the therapist you’re matched first doesn’t feel like the right thing you can easily switch to a new therapist people spend
Hours working out and cooking healthy food so why not give your mind the same kind of attention by clicking the link you help support this Channel and you also get 10% off your first month off help so you can connect with the therapist and see if it helps you now
Let’s go and prep the snack I wanted to make something super quick so I’m making snack boxes first I add the eggs that I boiled earlier then I add some mini carrots grape tomatoes and and grapes lastly I add a handful of nuts you could also add some crackers and cheese for
Example for dinner I’m making a warm quinoa feta salad first I chop some vegetables I’m using two zucchinis three bell peppers and one broccoli this time I add all the veggies onto a baking pan line with parchment paper I drizzle some garlic infused olive oil on top and add a pinch of salt Then I prep the chickpeas I rinse two cans of chickpeas and I add them into a bowl I add about 1 tbsp of the olive oil 2 tbspoon of paprika spice about 1 teaspoon of salt and a pinch of chili powder then I just stir to combine Then I spread them onto a baking pan lined with parchment paper I bake the chickpeas and the veggies at 200 c° 390 in Fahrenheit for about 20 minutes meanwhile I cook the Quinoa after the veggies and chickpeas are cooked I add all the ingredients into a big Container I add some feta and a homemade dressing you could add any salad dressing you Like then I just mix all the ingredients together I reheat this in the microwave before serving for dessert I’m making easy G baked chocolate peanut butter oat cups I just mix oats some unsweetened peanut butter and Maples syrp together you could also use honey then I divide the mixture into six
Muffin liners and press firmly with a spoon I melted 80% dark chocolate in the microwave with some coconut oil then I just chopped the oat layer with the melted dark chocolate I let them set in the freezer for about 1 hour these are such an easy and yummy dessert
Idea and here are all the ready meals those were all the meals I need prep today and as always the ritten recipes are in the description box let me know down in the comments what kind of recipes you would like to see next hope you tried the recipes enjoy