Healthy & High protein Meal Prep | 100G+ Protein Per Day
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7 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, lactose-free, easy to make 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😍🥰 https://www.fitfoodieselma.com/downlo...
BREAKFAST
Chia Pudding Parfaits:
This recipe makes 1 serving
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 blueberry yogurt layer:
3/4 cup (lactose-free) low fat Greek yogurt (180 ml)
1/4 cup (wild) blueberries, I used thawed frozen wild blueberries (60 ml / 40g)
Toppings:
gluten-free granola (recipe below)
1. Mix together all the ingredients for the chia pudding in a bowl or a jar
2. When the mixture is well combined, let it sit for 5 minutes and then mix again. Let set in the fridge for at least 2 hours (or overnight)
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 (mixing in between)
LUNCH
Baked Feta Pasta (inspired by @liemessa)
This makes about 6 servings:
10.5 oz. / 600 g lentil/chickpea pasta
5.3 oz. / 300 g (lactose-free) feta
4 tablespoons (garlic infused) olive oil
1 kg cherry tomatoes
pinch of salt
pinch of pepper
pinch of chili flakes
1 bunch of basil
1. Add 2 tablespoons of the olive oil into a baking dish
2. Add the feta to the center of the dish. Add the cherry tomatoes into the dish. Then if you like you can add basil leaves. Add the rest of the olive oil on top of the feta. Sprinkle the chili flakes on top of the feta. Sprinkle salt & pepper on top
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for 15 minutes
4. Meanwhile cook the pasta
5. Turn the heat up in the oven to 225 Celsius degrees / 440 in Fahrenheit and cook for 5 more minutes
6. Break the feta. Add the pasta to the dish and stir
SNACK:
Chocolate Protein Cookies
Ingredients:
3 mashed bananas
1/2 cup unsweetened peanut butter (120 ml)
1/2 cup vegan chocolate protein powder (120 ml / 60 g)
3 tablespoons unsweetened cacao powder
1 teaspoon baking powder
3 tablespoons milk of choice
1/4 cup / 1.5 oz. dark chocolate chunks (60 ml / 40g) (I used 80% dark chocolate)
1.Mix the mashed bananas and peanut butter together
2.Add the protein powder, cacao powder, milk of choice and baking powder and stir until combined
3.Scoop the cookies on a baking pan lined with parchment paper
4.Add the dark chocolate chunks on top.
5.Bake at 180 Celsius degrees (350 in Fahrenheit) for 10-12 minutes
DINNER
Caesar salad wraps:
6 chicken breasts
Greens mix
6 (gluten-free) tortillas
Caesar dressing (I made it from scractch, recipe below)
Chicken marinade:
juice of 1 lemon
4 tablespoons (garlic infused) olive oil
1 teaspoon dijon mustard
1/2 - 1 teaspoon salt
1/2 teaspoon pepper
1/4-1/2 teaspoon chili flakes
1. Mix all the ingredients for the marinade together
2. Let the chicken marinate in the fridge for about 1 hour
3. Then bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes. All ovens are different, so check that the chicken is fully cooked and bake longer if needed
Caesar dressing recipe:
2 egg yolks
4 small anchovies
4 tablespoons lemon juice
2 teaspoons dijon mustard
pinch of salt
pinch of black pepper
1/2 cup olive oil (120 ml)
6 tablespoons grated parmesan
1. Mix all the ingredients together in a blender
2. Store in an air-tight container/jar in the fridge
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 & 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😍🥰 https://www.fitfoodieselma.com/downlo...
BREAKFAST
Chia Pudding Parfaits:
This recipe makes 1 serving
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 blueberry yogurt layer:
3/4 cup (lactose-free) low fat Greek yogurt (180 ml)
1/4 cup (wild) blueberries, I used thawed frozen wild blueberries (60 ml / 40g)
Toppings:
gluten-free granola (recipe below)
1. Mix together all the ingredients for the chia pudding in a bowl or a jar
2. When the mixture is well combined, let it sit for 5 minutes and then mix again. Let set in the fridge for at least 2 hours (or overnight)
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 (mixing in between)
LUNCH
Baked Feta Pasta (inspired by @liemessa)
This makes about 6 servings:
10.5 oz. / 600 g lentil/chickpea pasta
5.3 oz. / 300 g (lactose-free) feta
4 tablespoons (garlic infused) olive oil
1 kg cherry tomatoes
pinch of salt
pinch of pepper
pinch of chili flakes
1 bunch of basil
1. Add 2 tablespoons of the olive oil into a baking dish
2. Add the feta to the center of the dish. Add the cherry tomatoes into the dish. Then if you like you can add basil leaves. Add the rest of the olive oil on top of the feta. Sprinkle the chili flakes on top of the feta. Sprinkle salt & pepper on top
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for 15 minutes
4. Meanwhile cook the pasta
5. Turn the heat up in the oven to 225 Celsius degrees / 440 in Fahrenheit and cook for 5 more minutes
6. Break the feta. Add the pasta to the dish and stir
SNACK:
Chocolate Protein Cookies
Ingredients:
3 mashed bananas
1/2 cup unsweetened peanut butter (120 ml)
1/2 cup vegan chocolate protein powder (120 ml / 60 g)
3 tablespoons unsweetened cacao powder
1 teaspoon baking powder
3 tablespoons milk of choice
1/4 cup / 1.5 oz. dark chocolate chunks (60 ml / 40g) (I used 80% dark chocolate)
1.Mix the mashed bananas and peanut butter together
2.Add the protein powder, cacao powder, milk of choice and baking powder and stir until combined
3.Scoop the cookies on a baking pan lined with parchment paper
4.Add the dark chocolate chunks on top.
5.Bake at 180 Celsius degrees (350 in Fahrenheit) for 10-12 minutes
DINNER
Caesar salad wraps:
6 chicken breasts
Greens mix
6 (gluten-free) tortillas
Caesar dressing (I made it from scractch, recipe below)
Chicken marinade:
juice of 1 lemon
4 tablespoons (garlic infused) olive oil
1 teaspoon dijon mustard
1/2 - 1 teaspoon salt
1/2 teaspoon pepper
1/4-1/2 teaspoon chili flakes
1. Mix all the ingredients for the marinade together
2. Let the chicken marinate in the fridge for about 1 hour
3. Then bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes. All ovens are different, so check that the chicken is fully cooked and bake longer if needed
Caesar dressing recipe:
2 egg yolks
4 small anchovies
4 tablespoons lemon juice
2 teaspoons dijon mustard
pinch of salt
pinch of black pepper
1/2 cup olive oil (120 ml)
6 tablespoons grated parmesan
1. Mix all the ingredients together in a blender
2. Store in an air-tight container/jar in the fridge
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
7 ماه پیش
در تاریخ 1402/10/14 منتشر شده
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