Healthy & High protein Meal Prep with Easy Recipes | 100G+ protein per day!
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- Опубліковано 26 вер 2024
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Healthy & High-protein Meal Prep with Easy Recipes😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack, dinner and dessert that get you 100G+ protein per day! All the recipes are gluten-free, easy to make and so delicious!
I’m meal prepping three servings of the breakfast and six servings of everything else☺️
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodies...
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:
Pancakes (30-36g protein per serving)
This makes about 3 servings:
6 eggs
2 1/4 cup low-fat Greek yogurt (5 1/2 dl / 560g)
1-2 tablespoons maple syrup or brown sugar
1 tablespoon vanilla extract
1 1/2 cups all purpose gluten-free flour mix (or wheat flour if not coeliac/intolerant/IBS sufferer) (3 1/2 dl)
1 tablespoon baking powder
1. Mix the wet ingredients together
2. Add the dry ingredients and stir until combined
3. Cook on a non stick skillet for a few minutes on each side
4. Store in air-tight containers in the fridge. Reheat in the microwave. Serve with berries, for example
LUNCH:
Creamy Chicken Salad (32g protein per serving)
This makes about six servings:
28 oz. / 800g chicken breasts, shredded
6 carrots, shredded
1 1/2 cucumbers
3 cups red grapes (450g)
Greens mix
4 green onions, green parts chopped
Dressing:
3/4 cup Greek yogurt (180 ml / 190g)
3 tablespoons light mayo
2 tablespoons dijon mustard
pinch of salt & pepper
pinch of chili flakes
1. Mix all the ingredients together for the dressing
2. Divide the dressing into six jars
3. Add the shredded chicken, green onions, cucumbers, grapes, carrots and greens mix
4. Store in the fridge
5. Pour all the ingredients from a jar into a big bowl and stir to combine
SNACK:
Smoked Salmon Tortilla Roll Ups (11g of protein per serving)
Ingredients for six servings:
6 tortillas (I used oat tortillas)
10.5 oz. / 300g cold smoked salmon
6 tablespoons low fat cream cheese (I used chives flavored)
kale, to taste
1. Top the tortillas with the cream cheese, salmon and kale. Roll it tightly. Cut into pieces, store in an air-tight container in the fridge
2. The tortillas can get a bit soggy after a day, so if you have time I recommend prepping these in the mornings since they are ready in just a few minutes
DINNER:
Cheesy Roasted Red Pepper Pasta (28g protein per serving)
Ingredients for 6 servings:
17.5 oz. / 500 g lentil/chickpea pasta
For the sauce:
1 1/2 cups low fat cottage cheese (300g)
12 oz. / 350g roasted red peppers, drained
1/3 cup shredded parmesan (about 40g)
4 green onions, green parts chopped
handful of fresh basil
1 teaspoon oregano
1 teaspoon paprika spice
1 teaspoon chili flakes
pinch of salt & pepper
1/2 cup milk of choice (120 ml)
1. Cook the pasta
2. Meanwhile add all the ingredients for the sauce into a blender and mix until creamy
3. Mix the sauce with the pasta
4. Store in an air-tight container in the fridge
DESSERT:
Raspberry Frozen Yogurt Pops (2 grams protein per serving)
Ingredients for 6 servings:
1 cup raspberries (130g)
1 cup (lactose-free) full-fat Greek yogurt (240 ml / 250g)
1-2 tablespoons maple syrup or honey
1. Mix all the ingredients together
2. Spoon into popsicle molds
3. Let set in the freezer for about 4 hours. Remove the pops from the molds
4. Store in an air-tight container in the freezer
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
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#mealprep #highprotein
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Can the pasta sauce be frozen?
Love how you also add the recipe in the description as can buy the ingredients easily and then come home and cook along with you. Love it!! Just subbed.
For me I use Kodiak pancakes and add some egg whites and water and baking powder as it makes it fluffy. Another thing is heat up raspberries and smash it into a sauce and put it on top of the pancakes . This tastes super good and for 2 big fluffy pancakes with sauce it’s around 300 calories total
Me too 😀
I do kodiak cakes every morning as part of my 100lb weight loss journey
Just made your pancake batter. Made pancakes and waffles with it. For those new to high protein, it was mildly eggy. After I added butter and maple on top it went away. My suggestion would be don't try them plain if you don't like eggy taste. I am going to try adding vanilla protein powder next time. Great recipe thank you 😊
Nice tip! I am on a 4-month pancake kick right now. I make protein pancakes without eggs. Gluten-free flour, vanilla protein powder, baking powder for dry ingredients. Almond milk, avocado oil for the wet. That's it. I add almond butter, ground flax, cacao nibs and a drizzle of honey OR granola on top. Not too sweet.
Well this came right on time because I did not know what to meal prep for the week
Glad to hear these recipes are helpful😍
Grapes in the chicken salad!! Genius ❤
this channel is a godsend, I'm really trying to eat more healthy while not being someone who enjoys cooking, so meal prepping is the perfect solution!
So happy to hear these videos are helpful☺️
All recipes look 😋 Selma!
I'm gonna make the pancakes first though because of my sweet tooth 😁
The salad looks really good too. I like a little sweet in my salads as well. I sometimes add apple cubes or diced up orange in my salads. Never tried grapes before though. Can't wait to try.
Thanks Selma and all the best for your thesis!
And congrats for your first(?) sponsor!!!
Thank you so much🥰 Hope you like them😍 Me too! Fruits are such a fun addition to salads🤩
Wow thank you I’ve serious have lacked the desire to cook and find myself feeling so icky since
Videos like these are exactly what I neeed !!
Love theses recipes and your gentle instructions - thank you and please keep them coming
Thank you! Will do!🥰
Enjoy watching your videos. So many varieties of meals and snacks.
Thank you so much☺️
Thank you - you truly have some lovely, healthy recipes. Love your dedication and helping us eat better❤️ Keep up your exercise training - great going!! Motivation is often hard but the rewards and feeling better about yourself is all worth it! 🏋️♀️
🇦🇺 🪃 Australia
Thank you so much❤️❤️ Greetings from sunny Helsinki☀️
hold on, you said Masters thesis? great job girl, that's awesome 🍀good luck
Thank you so much🥰
Love your videos! You're my new favorite youtuber 😊
Love your channel and all your content !
Hey love your recipes, would like to know your total calorie intake and macros in detail if possible so I could plan my meal prep out. This would help a lot !
First off love all the suggestions for meal prepping. Plus recipes to assist with your great healthy snacks. Just wondering how long does the chicken salad jar last in fridge? Is there special reason use mason jars or just cause have on hand?
They should last in the fridge 3-4 days☺️ I like to meal prep salads in jars because then the dressing is at the bottom so the veggies won’t get soggy. You could of course prep the salad in a container and store the dressing separately😁
@@fitfoodieselma see your logic, just wondering. Thank you
Thank you so much for sharing your recipes with us. I need to follow a heart healthy diet and I just absolutely love to watch your videos and be able to have the recipes to do myself. Everything always looks so beautiful and healthy. … I don’t know where you get them from but you always have the best looking raspberries I’ve ever seen. I wish there was some healthy trick to use non fat yogurt for frozen recipes without it getting icy. Thanks again.
So glad to hear my recipes are helpful☺️ Thank you🥰 I often need to go to several grocery stores to find good looking berries😬 Using low fat yogurt and adding some peanut butter could work🤔
Ricette semplici e sane! 👌🏻 brava Selma
Thank you so much🥰
Always love these videos!! Thanks for posting!
So happy to hear that❤️ You are welcome🥰
I’m loving all these recipes! I just froze some fresh raspberries and will be making the pops today. 💜💜💜
Hope you enjoy🩷🥰🥰
The pancakes look so good!
The chicken salad looks delicious will try
Hope you enjoy😍😍
love your videos! what nonstick pan do you use if it’s brand specific?
Thank you🥰 I usually use a non stick pan from Ikea but this time I used one from Prozis☺️
Thanks for your great work, I love your channel ❤️ I just have to ask what brand of Greek yoghurt do you use? Absolutely non of the brands I can finde in Denmark is close to 13 grams of protein pr. 100 gram. The closest I have found is 9 grams. 😂
Thank you so much❤ It’s from a brand called Salakis☺️ Their products might be sold in other European countries as well🤔
Food looks yummy. Curious about the chicken salad. Does the chicken last for six days in the fridge?
Thank you☺️ I only meal prep for three days so that the foods stay fresh in the fridge😁
Can we use oat flour for the pancakes ?
Nice video....keep making because i am a food lover
One heart please 😀
I tried pancakes, oh it’s very tasty, I also added protein powder, taste was good. As a souse I mixed mango with yogurt, amazing 😻
Just my pancakes are not that fluffy like in the video. How can I change it?
How many pancakes are in your serving ? How many calories are in the pancakes
Whay size are the salad jars please?
How can i get the recipe for the pancakes?
What are the total calories for each meal? They all look amazing!
Is this okay for a young kids from ages 8-10?
the fact that these recipes are relatively low FODMAP 🙌
Looks Delicious 😋😋😋😋😋
Thank you so much☺️
Thanks for sharing ❤😘
Another great video! Thanks girl 🥳 I'm allergic to mayo and I don't like mustard 😅, are they any substitutes i could use?
Where is the recipe for pancake? ?
All the written recipes are in the description box☺️
Great Job 👏👍👏👍👏👍👏
Thank you so much☺️
How long does it usually take you to prepare all of this? Btw I love your videos, definitely going to try the pasta one! xx
Do you have a video on how to make homemade maple syrup?
i need storage containers like those before i can meal prep :/
Are the pancakes freezable?
yes
Yes!☺️
On what heat do you cook the pancakes? Mine turned out...black😅
What type of flour mix do you use?
Спасибо Вам и привет из России 🇷🇺
does the pancakes taste good? genuine question bc I've done them with yogurt and the turn out so sour 😢
I just made them and only just starting on high protein diet. They have a slight eggy taste but I found after I put a bit of butter and maple syrup i couldn't taste it. I didn't think they were sour myself but I do like sour cream etc. Also made a waffle with same batter and that turned out great.
Whats the calorie count?
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Pls pin me📌
Too much dairy 😩
It's to give you ideas, it's not written in stone, adjust according to your dietary needs. 🙄
You can adjust lol
I love how much dairy she uses, tons of protein. Dairy has been a huge help in my 100lb weight loss journey, down 30 pounds since May 4 2024
Dairy = simple low fat high protein
Just a bit of constructive criticism. The sound quality, or your vouce is very hard to hear and understand. Your voice trails off at the end of each sentence making it even more difficult to follow.
The chicken and salad mix would be easier to manage in a wide mouth container as the narrow opening and tall jar clearly will make a huge mess in accessing.. I'm guessing that's the reason the unpacking wasn't shown. Overall, not a great source for easy meal prep.
its kinda ASMR style dude, its normal for dat style of speech
U clearly did not pay attention to the vid. The chicken salad mix is not eaten directly from the jar...therefore not sure how it would be huge mess u speak of.
You’re free to use a wide mouth jar .
how much flour in gramm? please @fitfoodieselma ❤ thanks