Healthy & High protein Meal Prep | 100G+ Protein Per Day
Вставка
- Опубліковано 25 тра 2024
- 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😍🥰 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: / fitfoodieselma
TikTok: vm.tiktok.com/ZMLs4yp7x/
My website: www.fitfoodieselma.com
#mealprep #highprotein #healthyrecipes
One suggestion, lentille is extremely high in iron, cheese prevents the body from absorbing it and it is a waste, if you wanna make a cheesy sauce use chickpea pasta :)
Dairies in general prevents the body from absorbing the iron. Too much tea and coffee also have the same effect. Demir eksikliği olan birisi olarak dikkat ediyorum o yüzden :)
Great tip! Thank you😍 I used to use always chickpea pasta but during the past six months I haven’t found it in any grocery store here in Finland😫 Maybe some health food stores would have it!🤞🏻😍
@@fitfoodieselma found online but a little expensive, last resort I have chickpea flour I will make myself it is not difficult, I sufferd from iron deficiency thats why I pay a lot of attention,no dairy or cafein 2 hours before or after iron pills or iron rich foods, lentilles are heaven for iron, but I have to correct myself, I guess ı got confsed with the rice and corn pasta, I checked chickpeas now they are also very rich in iron, you can research this ino while meal prepp
Can you make som food with less fat ,, I have LPR/gerd reflux and ibs
I love your videos! Especially those with meal preps. So comfortable to watch and very inspiring ❤
Thank you so much❤ So happy to hear that🥰
I would love if you make a video about IBS - what symptons did you have, how did you diagnose it, did you do fodmap diet, how did you determine what you can eat, how do you substitute foods that cause your symptoms etc. Love your channel and meal prep videos :)
Those cookies look perfect, thank you for the recipes! 🥰
Just made the cookies and my picky husband approved! 😉
just discovered your channel, and i need lactose free and more new recipes so this is perfect, can’t wait to try! happy new year 🎉😊
So happy to hear these recipes are helpful🥰 Hope you enjoy😍 Happy New Year🤩
I found this video at the perfect time! Thank you
A culinary escapade worth relishing bravooooooooooooo
Very nice recipes and sinple food. Thank you for the inspiration!
When I use feta in a dish, I don’t add salt because the feta is very salty.
okay, it’s just her preference, and yours too!
Love your channel ☺️ did you find the parfaits containers somewhere? They are so cute and handy!
Amazing video.. such awesome recipes … thank you! How long will those cookies store for in the refrigerator?
Thx for sharing, really really amazing
Thank you for the recipes.😋 I'm watching you from Turkey🇹🇷 and you're helping me improve my English.🤓 Your videos are calm and peaceful.🤭 Please always stay like this💞✨🥰🤌🏻
Can you please make pita bread if you have a recipe. I’ll appreciate it. Thank you
Please show us all macros and the all calories!❤
Hello 🙏🏽for sharing Can I ask wich vegan protein do you use?
Love from India.!!!!!❤❤
Thank
It looks great. Would it be nice if you could give your daily calories?
The ceaser salad looks delicious, i'll deffinitely try it out, and also i know you probably get it alot, but i really like your accent, may i ask where you are from ?
Thank you so much☺️ I’m from Finland😁 Greetings from snowy Helsinki❄️
Do you absolutely need protein powder to make the chocolate cookies?
Sorry to ask a silly question: Is this meal prep for 3 days? Is this high protein for people currently exercising? If this is for 3 days then what would you eat the next 3/4 days?
What could be the vegetarian substitute for chicken, for dinner?
Where are these containers for parfait? Link please.
🎉🎉🎉
Jesus Loves you!! 🕊️
First time seeing u using real meat, get those meat and eggs as only proper source of protein, because protein from plants, from cheese and protein powder can be utilized 10-20% unlike meat and eggs being utilized 80-90%, so when having lack of meat and eggs u barely intake any proper protein and daily requirement.
Its not true
@@edyta8489 it is true, please tell me u have read some scientific articles u have read evidence and u have degree in nutrition and we gonna get into convo, if not please buzz off..
@@aleksandardamjanovic5422 Jedz normalnie. Osiągaj więcej Arkadiusz Matras
And you have some class :*
@@aleksandardamjanovic5422please provide links supporting your statements then
Seriously I don't understand people's obsession with these plant milk and fancy protein powder and calling it "protein rich diet" and making things extra complex and unnecessary
It's Pretty Bad When I Use A Powerful External Speaker, Yet I Still Have to Turn it Nearly Full Blast To Even Hear You.
Means 1) You Need To Increase Volume When Making Your Videos.
2) You Mash Words Together , Making it Difficult to Make Out Exactly What You're Saying.
You Need to Practice Speaking Clearly so People Can Actually Make Out What You're Saying.
Way too much protein.
Lots of sugar…no thanks. unsubscribed
Can u link these amazing 🫙jars :)