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, easy to make and so delicious!
I’m meal prepping for three days this time. I meal prep lunch, snack and dinner for both my boyfriend and I, and then breakfast just for myself☺️ To make six servings of each meal, you can just multiply the amounts.
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/
Just a reminder that we are all different and need different amounts of food💚 It’s recommended to eat between 0.8 – 2 grams of protein per kilogram of body weight, depending how active your lifestyle is☺️ I’m currently trying to build muscle, so aiming for 80-100g of protein💪🏻
BREAKFAST:
High-protein Chocolate Sheet Pan Pancakes
This makes about 3 servings:
3 bananas
6 eggs
3/4 cup chocolate protein powder (180 ml / 3 scoops / about 90g), or 1/2 cup / 120 flour
3 tablespoons unsweetened cacao powder
1 tablespoon baking powder
1. Put all the ingredients into a blender and mix until smooth
2. Pour into a baking pan lined with parchment paper
3. Bake at 180 Celsius degrees (350 in Fahrenheit) for about 25-30 minutes until a toothpick inserted to the center comes out clean
4. Store in the fridge
LUNCH:
Pesto Pasta salad
This makes about 6 servings:
1.1 lb. / 500 g lentil/chickpea pasta, cooked
2 lb. / 1 kg cherry/ grape tomatoes
9 oz. / 250 g mini mozzarellas
3.5 oz / 100 g arugula/rocket
pesto, to taste
1. Cook the pasta according to its packaging
2. Wash the vegetables
3. Add all the ingredients into a container/bowl and stir to combine
4. Store in an air tight container in the fridge
SNACK
Yogurt Bark
This makes about 6 servings:
3 cups (lactose-free) low fat Greek yogurt (720 ml / about 750g)
3-5 teaspoons maple syrup or honey
2 teaspoons vanilla extract
Topping examples:
homemade granola (recipe below)
6 tablespoons unsweetened peanut butter
1 cup raspberries (240 ml / 140g)
1 cup blueberries (240 ml / 170g)
1. Mix the yogurt, maple syrup/honey and vanilla together. Spread it on two plates / cutting boards lined with parchment paper
2. Add the toppings
3. Freeze for a couple of hours
4. Cut into pieces. Store in an air tight container in the freezer. Let defrost for about 10 minute before serving
Recipe for the granola (this makes extra):
2 cups gluten-free oats (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)
DINNER:
Burrito Bowls
This makes about 6 servings:
1.8 lb. / 800 g chicken mince
1 tablespoon garlic infused olive oil
salt & pepper to taste
1 bunch of chives chopped (or if you don’t have IBS, add garlic/onion to your taste)
2 – 3 tablespoons paprika spice
2 teaspoons ground cumin
2 teaspoons ground coriander
Pinch of chili powder
1 can diced/crushed tomatoes
1 1/2 cups uncooked rice (3,5 dl)
1 can black beans (about 230g)
1 can corn
4 bell peppers
For serving:
low fat (lactose-free) sour cream
salsa (if you don’t have IBS)
Fresh coriander/cilantro
Lime
Avocado
1. Cook the chicken mince with a little bit of olive oil
2. Meanwhile cook the rice
3. Season the chicken mince. Add the diced/crushed tomatoes and stir
4. Build the bowls and store in the fridge. Reheat in the microwave or on the stove
5. Serve with low fat (lactose-free) sour cream, salsa (if you don’t have IBS, fresh coriander/cilantro and lime
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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Hi guys welcome back to my channel it’s meal prep day again I spend a couple of hours every week meal prepping to save time and money and I usually meal prep for 3 to 4 days so that the food stays fresh in the fridge and I don’t need to
Eat the same foods every day of the week um this week I’m meal prepping for 3 days I’m making breakfast just for myself and then lunch snack and dinner for both my boyfriend and I and all these meals will get you 100 g of protein per day for breakfast I’m making high
Protein chocolate sheet pen pancakes these pancakes are super easy to make first I add three bananas into a blender and six eggs then I add a 3/4 cup of vegan chocolate protein powder if you don’t have protein powder you can replace it with flour next I add 3 tbspoon of
Unsweetened cacao powder and 1 tbsp of baking powder then I just blend everything Together next I pour the batter into a baking pan lined with parchment Paper Then I bake it at 180 CSUS de 350 in Fahrenheit for about 25 to 30 minutes these pancakes are really soft and so yummy you can reheat them in the microwave in the morning or enjoy cold I like to serve them with some berries this recipe makes three servings
And contains about 33 G of prot protein [Applause] preserving for lunch I’m making a really simple pasta salad first I cooked the lentil pasta you could also use chickpea pasta they’re both high in protein then I add all the ingredients into a big container first the cooked pasta then
Lots of graped tomatoes mini mozzarellas generous amount of arugula and lastly pest To then I just mixed all the ingredients together this pasta salad is one of the easiest and quickest meal prep lunch ideas and it’s so tasty and contains about 28 g of protein for serving for a snack I’m making yogurt barks first I make the granola that I
Will use as the topping I mix together oats coconut oil some maple syrup you could also use honey then I also add some vanilla extract and cinnamon for Flavor then I spread the mixture onto a baking pan lined with parchment paper I bake the granola at 180 c° 350 in fahr for 20 to 25 minutes until it’s crispy and golden brown then I mix the ingredients together for the yogurt bark I’m using lowfat Creek yogurt in this which is
High in protein then I add some maple syrup and vanilla extract for Sweetness then I spread half of the mixture on a cutting board lined with parchment paper this recipe makes two barks next I add the toppings first I sprinkle some of the homemade granola on top then I add some unsweetened peanut butter I use a peanut butter that is
100% made of peanuts you could also use almond butter or cashew butter for example then I add some raspberries and blueberries on top you could use any berries or fruit as toppings that you like bananas for example work very well I freeze the Bark for a couple of hours
Then I repeat the process for the second Bark After the barks have set I cut them into pieces I store them in an airtight container in the freezer let defrost for about 10 minutes before serving with the yogurt I use this contains about 20 g of protein per serving for dinner I’m prepping burrito bowls first I cook the chicken mins with
A little bit of garlic infused olive oil which is suitable for IBS sufferers like me meanwhile I also cooked the rice I seasoned the chicken mins with salt pepper I also add one bunch of chives chopped if you don’t have IBS you can of course add some garlic and onion
To this for more flavor then I also add some paprika spice ground cumin ground coriander and a pinch of chili powder then I choose to Combine lastly I add 1 can of crushed Tomatoes for the burrito bowls I add some corn bell peppers black beans rice and the chicken Mince I reheat the ingredients in the microwave before serving I serve the bowls with lowfat lactose free sour cream one4 avocado some fresh coriander and lime juice if you don’t have IBS you could of course add some salsa as well such a delicious meal and it contains about 27 g of protein per
Serving and here are all the ready meals those were all the meals I meal PR today and as always the written 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