Healthy & Easy Meal Prep Recipes | Gluten-free High-protein Meals Under 3€
9.4 هزار بار بازدید -
2 سال پیش
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In this video I’ll share
In this video I’ll share Healthy & Easy Meal Prep Recipes💚 We’ll make Gluten-free High-protein Meals Under 3€! We’ll make high protein chocolate overnight oats, egg muffins, chickpea burgers and chicken lentil curry😋 I started meal prepping this year and I have noticed how it can save so much time and money!🤩
High-protein Chocolate Overnight Oats (about 30 g protein per serving)
Ingredients for 1 serving:
1/3 cup gluten-free oats (80 ml)
2 tablespoons vegan chocolate protein powder
1 tablespoon cacao powder
1/2 cup almond milk (120 ml)
1/2 cup lactose-free Greek yogurt (120 ml)
1 tablespoon chia seeds
1 tablespoon maple syrup
Toppings:
1 tablespoon peanut butter
berries or fruit
1. Mix the dry ingredients together
2. Add the wet ingredients and stir until combined
3. Refrigerate for a few hours, rather overnight
4. Serve with peanut butter and berries/fruit
Chickpea Burgers
This recipe makes about 5 servings:
460 g / 1 lb. canned chickpeas
1/4 cup water (60 ml)
2 tablespoons lemon juice
1/2 cup almond flour (or oat flour) (120 ml)
2 teaspoons paprika spice
1 teaspoon ground cumin
1 teaspoon ground coriander
pinch of chili powder
pinch of salt
pinch of pepper
+ olive oil for cooking
Greek yogurt sauce:
Lactose-free Greek yogurt, lemon juice, paprika spice, ground cumin, ground coriander, pinch of salt, pinch of pepper & pinch of chili powder
1. Put the chickpeas, water and lemon juice into a blender or food processor and mix until the mixture is well-combined, but can still be chunky (you can add more water if it’s too thick)
2. Scoop the mixture into a bowl
3. Add the rest of the ingredients and stir until combined
4. Make patties of the mixture and cook on a non-stick skillet with a little bit of olive oil for a few minutes on each side
5. Mix all the ingredients for the sauce together. Stack the hot patties on gluten-free buns, and top with your favourite hamburger toppings, for example, lettuce, tomatoes and the sauce
Egg Muffins:
6 slices of thin turkey or ham
6 eggs
1 small bell pepper cut into pieces or any other vegetables
some fresh herbs, I used basil
pinch of salt
pinch of pepper
1. Lightly grease a muffin pan
2. Take one slice of turkey and lay it onto on muffin cup (it will form a ”cup”)
3. Crack an egg into each cup
4. Sprinkle some salt, pepper, veggies and herbs on top.
5. Bake at 180 Celsius degrees (350 in Fahrenheit) for about 15 minutes, or until the egg whites are just set
Chicken-lentil Curry
This recipe makes about 6 servings:
700 g / 1,5 lbs diced chicken
2 cups light coconut milk (480 ml) (or lactose-free cooking cream if you are on the elimination phase of the low-FODMAP diet)
230 g / 8 oz. canned red lentils
1-2 tablespoons curry, to taste
2 tablespoons dried chives, to taste (or if you don’t have IBS, you can of course add an onion to this recipe)
salt, to taste
pepper, to taste
pinch of chili powder
1. Cook the chicken with olive oil
2. Add the lentils, spices and coconut milk and stir. Let simmer for about 10 minutes
3. Serve with rice, for example
Let me know down in the comment section if you want to see more meal prep recipes?😍
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 #glutenfree #healthyrecipes
High-protein Chocolate Overnight Oats (about 30 g protein per serving)
Ingredients for 1 serving:
1/3 cup gluten-free oats (80 ml)
2 tablespoons vegan chocolate protein powder
1 tablespoon cacao powder
1/2 cup almond milk (120 ml)
1/2 cup lactose-free Greek yogurt (120 ml)
1 tablespoon chia seeds
1 tablespoon maple syrup
Toppings:
1 tablespoon peanut butter
berries or fruit
1. Mix the dry ingredients together
2. Add the wet ingredients and stir until combined
3. Refrigerate for a few hours, rather overnight
4. Serve with peanut butter and berries/fruit
Chickpea Burgers
This recipe makes about 5 servings:
460 g / 1 lb. canned chickpeas
1/4 cup water (60 ml)
2 tablespoons lemon juice
1/2 cup almond flour (or oat flour) (120 ml)
2 teaspoons paprika spice
1 teaspoon ground cumin
1 teaspoon ground coriander
pinch of chili powder
pinch of salt
pinch of pepper
+ olive oil for cooking
Greek yogurt sauce:
Lactose-free Greek yogurt, lemon juice, paprika spice, ground cumin, ground coriander, pinch of salt, pinch of pepper & pinch of chili powder
1. Put the chickpeas, water and lemon juice into a blender or food processor and mix until the mixture is well-combined, but can still be chunky (you can add more water if it’s too thick)
2. Scoop the mixture into a bowl
3. Add the rest of the ingredients and stir until combined
4. Make patties of the mixture and cook on a non-stick skillet with a little bit of olive oil for a few minutes on each side
5. Mix all the ingredients for the sauce together. Stack the hot patties on gluten-free buns, and top with your favourite hamburger toppings, for example, lettuce, tomatoes and the sauce
Egg Muffins:
6 slices of thin turkey or ham
6 eggs
1 small bell pepper cut into pieces or any other vegetables
some fresh herbs, I used basil
pinch of salt
pinch of pepper
1. Lightly grease a muffin pan
2. Take one slice of turkey and lay it onto on muffin cup (it will form a ”cup”)
3. Crack an egg into each cup
4. Sprinkle some salt, pepper, veggies and herbs on top.
5. Bake at 180 Celsius degrees (350 in Fahrenheit) for about 15 minutes, or until the egg whites are just set
Chicken-lentil Curry
This recipe makes about 6 servings:
700 g / 1,5 lbs diced chicken
2 cups light coconut milk (480 ml) (or lactose-free cooking cream if you are on the elimination phase of the low-FODMAP diet)
230 g / 8 oz. canned red lentils
1-2 tablespoons curry, to taste
2 tablespoons dried chives, to taste (or if you don’t have IBS, you can of course add an onion to this recipe)
salt, to taste
pepper, to taste
pinch of chili powder
1. Cook the chicken with olive oil
2. Add the lentils, spices and coconut milk and stir. Let simmer for about 10 minutes
3. Serve with rice, for example
Let me know down in the comment section if you want to see more meal prep recipes?😍
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 #glutenfree #healthyrecipes
2 سال پیش
در تاریخ 1401/08/26 منتشر شده
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