Healthy & High protein Meal Prep Recipes | 100G+ protein per day!
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8 ماه پیش
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My Weekly Healthy & High-protein
My Weekly 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 prepping sheet pan pancakes for breakfast, Caprese inspired pasta for lunch, yogurt bark for snack and chicken lentil curry for dinner🤩
For more yummy recipes check out my recipe Ebook which has 100 healthy & easy recipes: https://www.fitfoodieselma.com/downlo...
00:00 Intro
00:10 Breakfast
01:34 Lunch
02:20 Snack
03:32 Dinner
This time I’m meal prepping for two people and these meals last for three days, so there are six servings in each meal☺️
BREAKFAST
High-protein Sheet Pan Pancakes:
6 eggs
4 tablespoons maple syrup
1/4 cup olive oil or melted coconut oil (60 ml)
1 1/2 cup all purpose gluten-free flour mix that contains psyllium husk, if you aren’t coeliac/intolerant to gluten/IBS sufferer, you can of course use wheat flour in this (360 ml)
1 1/2 cup protein powder (360 ml)
2 tablespoons baking powder
1 tablespoon cinnamon
pinch of salt
3 cups almond milk or milk of choice (720 ml)
1. Whisk the eggs
2. Add the rest of the ingredients and whisk until combined
3. Pour the mixture on a baking pan lined with parchment paper.
4. Bake at 180 Celsius degrees (350 in Fahrenheit) for about 30 minutes. Serve with Greek yogurt & berries, for example!
5. Store in the fridge!
LUNCH
Caprese Inspired Pasta:
1.1 lbs. / 500 g lentil/chickpea pasta
2 lbs. / 1 kg cherry/grape tomatoes, halved
9 oz. / 250 g mini mozzarellas
1/2 - 3/4 cup pesto (120 - 180 ml / about 200 g)
1. Roast the cherry tomatoes on a pan with a tablespoon of olive oil for about 8 minutes
2. Meanwhile cook the pasta according to its packaging
3. Mix all the ingredients for the pasta together in a big container
4. Serve warm or cold with fresh basil, for example!
SNACK
Yogurt Bark:
3 cups lactose-free Greek yogurt (720 ml)
2 tablespoons maple syrup or honey
2 teaspoons vanilla extract
Topping examples:
peanut butter
raspberries
1. Mix the yogurt, maple syrup/honey and vanilla together. Spread it on a plate / cutting board lined with parchment paper
2. Add the toppings
3. Freeze for a couple of hours
4. Cut into pieces and enjoy! Store in the freezer. Let defrost for about 10 minute before eating
DINNER
Chicken-lentil curry & rice:
700 g / 1,5 lbs diced chicken
garlic infused olive oil
1 - 2 tablespoons curry powder, to taste
5 tablespoons dried chives (or if you don’t have IBS, you can of course add onion & garlic to this)
salt, to taste
pepper, to taste
pinch of chili powder
230 g / 8 oz. canned red lentils
3 bell peppers, diced
1.8 oz / 50 g spinach
2 cups light coconut milk (480 ml) (or lactose-free cooking cream if you are on the elimination phase of the low-FODMAP diet)
1. Cook the chicken with olive oil. Add the spices and stir
2. Add the lentils, spinach, bell peppers and coconut milk and stir. Let simmer for about 10 minutes
3. Serve with rice, for example
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
For more yummy recipes check out my recipe Ebook which has 100 healthy & easy recipes: https://www.fitfoodieselma.com/downlo...
00:00 Intro
00:10 Breakfast
01:34 Lunch
02:20 Snack
03:32 Dinner
This time I’m meal prepping for two people and these meals last for three days, so there are six servings in each meal☺️
BREAKFAST
High-protein Sheet Pan Pancakes:
6 eggs
4 tablespoons maple syrup
1/4 cup olive oil or melted coconut oil (60 ml)
1 1/2 cup all purpose gluten-free flour mix that contains psyllium husk, if you aren’t coeliac/intolerant to gluten/IBS sufferer, you can of course use wheat flour in this (360 ml)
1 1/2 cup protein powder (360 ml)
2 tablespoons baking powder
1 tablespoon cinnamon
pinch of salt
3 cups almond milk or milk of choice (720 ml)
1. Whisk the eggs
2. Add the rest of the ingredients and whisk until combined
3. Pour the mixture on a baking pan lined with parchment paper.
4. Bake at 180 Celsius degrees (350 in Fahrenheit) for about 30 minutes. Serve with Greek yogurt & berries, for example!
5. Store in the fridge!
LUNCH
Caprese Inspired Pasta:
1.1 lbs. / 500 g lentil/chickpea pasta
2 lbs. / 1 kg cherry/grape tomatoes, halved
9 oz. / 250 g mini mozzarellas
1/2 - 3/4 cup pesto (120 - 180 ml / about 200 g)
1. Roast the cherry tomatoes on a pan with a tablespoon of olive oil for about 8 minutes
2. Meanwhile cook the pasta according to its packaging
3. Mix all the ingredients for the pasta together in a big container
4. Serve warm or cold with fresh basil, for example!
SNACK
Yogurt Bark:
3 cups lactose-free Greek yogurt (720 ml)
2 tablespoons maple syrup or honey
2 teaspoons vanilla extract
Topping examples:
peanut butter
raspberries
1. Mix the yogurt, maple syrup/honey and vanilla together. Spread it on a plate / cutting board lined with parchment paper
2. Add the toppings
3. Freeze for a couple of hours
4. Cut into pieces and enjoy! Store in the freezer. Let defrost for about 10 minute before eating
DINNER
Chicken-lentil curry & rice:
700 g / 1,5 lbs diced chicken
garlic infused olive oil
1 - 2 tablespoons curry powder, to taste
5 tablespoons dried chives (or if you don’t have IBS, you can of course add onion & garlic to this)
salt, to taste
pepper, to taste
pinch of chili powder
230 g / 8 oz. canned red lentils
3 bell peppers, diced
1.8 oz / 50 g spinach
2 cups light coconut milk (480 ml) (or lactose-free cooking cream if you are on the elimination phase of the low-FODMAP diet)
1. Cook the chicken with olive oil. Add the spices and stir
2. Add the lentils, spinach, bell peppers and coconut milk and stir. Let simmer for about 10 minutes
3. Serve with rice, for example
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
8 ماه پیش
در تاریخ 1402/09/09 منتشر شده
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