Healthy & High protein Meal Prep | 100G+ protein per day
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6 ماه پیش
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Healthy & High-protein Meal Prep😍💪🏻
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/downlo...
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
Tortilla egg cups (about 30g protein per serving)
This recipe makes 6 tortilla egg cups and 3 servings, so one serving is 2 cups
Ingredienst:
9 eggs
pinch of salt
pinch of pepper
6 small (gluten-free) tortillas
bell pepper, chopped
handful of spinach, finely chopped
5 oz. / 140g (lactose-free) low fat shredded cheese
1. Add eggs, pinch of salt & pepper into a bowl and whisk
2. Grease a muffin pan and add a tortilla to each cavity to form ”cups”
3. Pour the egg mixture into the cups
4. Add the shredded cheese and veggies on top
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 15-20 minutes
LUNCH
Roasted Red Pepper Pasta (27g protein per serving)
4 red bell peppers, roasted (instructions below)
handful of fresh basil
1 teaspoon chili flakes
1 teaspoon oregano
1 teaspoon paprika spice
pinch of salt & pepper
3 tablespoons garlic infused olive oil
1/3 cup shredded parmesan (80 ml)
3/4 cup milk of choice (180 ml)
21 oz. / 600 g chickpea or lentil pasta
basil (for serving)
1. Cut the bell peppers into quarters
2. Place them on a baking pan lined with parchment paper
3. Drizzle them with olive oil and sprinkle salt on top
4. Roast at 230 Celsius degrees / 450 in Fahrenheit until tender, about 20 minute
5. Let them cool down for a few minutes. Then remove the skins
6. Cook the pasta according to its packaging
7. Then add all the ingredients for the sauce into a blender and mix until creamy
8. Mix the sauce with the ready pasta, if you are serving it immediately heat it up on the stove
SNACK
High-protein Banana Muffins (about 19g protein per serving)
This recipe makes about 12 muffins and 6 servings, so 2 muffins is one serving
Ingredients:
3 bananas
3 eggs
1/2 cup smooth peanut butter that is 100% made of peanuts (120 ml)
3 scoops protein powder (about 3/4 cup / 180 ml/ 90g)
2 teaspoons baking powder
2 teaspoons cinnamon
optional: 2 oz. / 60 g 80% dark chocolate chunks
1. Mix the wet ingredients together
2. Add the protein powder & baking powder, cinnamon and stir until combined
3. Spoon the batter into greased muffin pan. Add the chocolate chunks on top
4. Bake at 180 Celsius degrees (350 in Fahrenheit) for 12-15 minutes
5. Store in an air-tight container. Reheat in the microwave before serving for 15-30 seconds
DINNER
Pesto Salmon & Roasted Veggies (about 27g protein per serving)
Roasted veggies
about 2.2 lb. / 1 kg small potatoes
2 zucchinis
1.1 lb. / 500g cherry/grape tomatoes
1 - 2 tablespoons olive oil
pinch of salt
Pesto salmon:
1.3 lb. / 600g salmon, pieces
pesto, to taste
Yogurt Dressing:
handful of parsley, chopped
14 oz. / 400 g (lactose-free) low fat Greek yogurt
juice of 1/2 lemon
pinch of salt & pepper
1. Wash and chop the vegetables
2. Spread them on two baking pans lined with parchment paper
3. Drizzle olive oil on top and add a pinch of salt
4. Roast in the oven at 220 Celsius degrees / 430 in Fahrenheit for 15 minutes
5. Meanwhile mix the ingredients for the yogurt dressing together
6. Then add the salmon pieces onto the baking pans. Spread a generous amount of pesto on top of the pieces. Bake at 220 Celsius degrees / 430 in Fahrenheit for 10-15 minutes
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
If you don’t want to miss any of my videos, be sure to subscribe to my channel! I’ll upload a new video every week!💛 @fitfoodieselma
Instagram: Instagram: fitfoodieselma
TikTok: https://vm.tiktok.com/ZMLs4yp7x/
My website: https://www.fitfoodieselma.com
#mealprep #highprotein #healthyrecipes
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/downlo...
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
Tortilla egg cups (about 30g protein per serving)
This recipe makes 6 tortilla egg cups and 3 servings, so one serving is 2 cups
Ingredienst:
9 eggs
pinch of salt
pinch of pepper
6 small (gluten-free) tortillas
bell pepper, chopped
handful of spinach, finely chopped
5 oz. / 140g (lactose-free) low fat shredded cheese
1. Add eggs, pinch of salt & pepper into a bowl and whisk
2. Grease a muffin pan and add a tortilla to each cavity to form ”cups”
3. Pour the egg mixture into the cups
4. Add the shredded cheese and veggies on top
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 15-20 minutes
LUNCH
Roasted Red Pepper Pasta (27g protein per serving)
4 red bell peppers, roasted (instructions below)
handful of fresh basil
1 teaspoon chili flakes
1 teaspoon oregano
1 teaspoon paprika spice
pinch of salt & pepper
3 tablespoons garlic infused olive oil
1/3 cup shredded parmesan (80 ml)
3/4 cup milk of choice (180 ml)
21 oz. / 600 g chickpea or lentil pasta
basil (for serving)
1. Cut the bell peppers into quarters
2. Place them on a baking pan lined with parchment paper
3. Drizzle them with olive oil and sprinkle salt on top
4. Roast at 230 Celsius degrees / 450 in Fahrenheit until tender, about 20 minute
5. Let them cool down for a few minutes. Then remove the skins
6. Cook the pasta according to its packaging
7. Then add all the ingredients for the sauce into a blender and mix until creamy
8. Mix the sauce with the ready pasta, if you are serving it immediately heat it up on the stove
SNACK
High-protein Banana Muffins (about 19g protein per serving)
This recipe makes about 12 muffins and 6 servings, so 2 muffins is one serving
Ingredients:
3 bananas
3 eggs
1/2 cup smooth peanut butter that is 100% made of peanuts (120 ml)
3 scoops protein powder (about 3/4 cup / 180 ml/ 90g)
2 teaspoons baking powder
2 teaspoons cinnamon
optional: 2 oz. / 60 g 80% dark chocolate chunks
1. Mix the wet ingredients together
2. Add the protein powder & baking powder, cinnamon and stir until combined
3. Spoon the batter into greased muffin pan. Add the chocolate chunks on top
4. Bake at 180 Celsius degrees (350 in Fahrenheit) for 12-15 minutes
5. Store in an air-tight container. Reheat in the microwave before serving for 15-30 seconds
DINNER
Pesto Salmon & Roasted Veggies (about 27g protein per serving)
Roasted veggies
about 2.2 lb. / 1 kg small potatoes
2 zucchinis
1.1 lb. / 500g cherry/grape tomatoes
1 - 2 tablespoons olive oil
pinch of salt
Pesto salmon:
1.3 lb. / 600g salmon, pieces
pesto, to taste
Yogurt Dressing:
handful of parsley, chopped
14 oz. / 400 g (lactose-free) low fat Greek yogurt
juice of 1/2 lemon
pinch of salt & pepper
1. Wash and chop the vegetables
2. Spread them on two baking pans lined with parchment paper
3. Drizzle olive oil on top and add a pinch of salt
4. Roast in the oven at 220 Celsius degrees / 430 in Fahrenheit for 15 minutes
5. Meanwhile mix the ingredients for the yogurt dressing together
6. Then add the salmon pieces onto the baking pans. Spread a generous amount of pesto on top of the pieces. Bake at 220 Celsius degrees / 430 in Fahrenheit for 10-15 minutes
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
If you don’t want to miss any of my videos, be sure to subscribe to my channel! I’ll upload a new video every week!💛 @fitfoodieselma
Instagram: Instagram: fitfoodieselma
TikTok: https://vm.tiktok.com/ZMLs4yp7x/
My website: https://www.fitfoodieselma.com
#mealprep #highprotein #healthyrecipes
6 ماه پیش
در تاریخ 1402/11/05 منتشر شده
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