Healthy & High protein Meal Prep | 100G+ Protein Per Day! (Pancakes, Granola Bars, Sesame Chicken…)
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- Опубліковано 11 жов 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 of these are quick & easy recipes!☺️ We are making pumpkin spice sheet pan pancakes, Tex Mex salad, chocolate hazelnut granola bars and sesame chicken! All the recipes are also gluten-free & lactose-free! I prepped for three days as usual, I prepped 4 servings of the breakfast and 6 servings of everything else.
More recipes in my Ebook which has 100 healthy & easy recipes❤️ www.fitfoodies...
BREAKFAST:
Pumpkin Spice Pancake Bowls (about 30g protein per serving)
Ingredients for four servings:
2 cups (gluten-free) oats (4.8 dl)
8 eggs
2 cups high protein cottage cheese or Greek yogurt (400g / if using Greek yogurt 500g)
1 cup pumpkin puree (2.4 dl)
2 tablespoons maple syrup/honey, or more to taste
4 teaspoons vanilla extract
4 teaspoons baking powder
3-4 teaspoons pumpkin spice or:
2 1/2 teaspoons cinnamon
1/4 teaspoon ground ginger
pinch of nutmeg
pinch of cloves
1. Add all the ingredients into a blender and mix until smooth
2. Pour into baking pan lined with parchment paper. My baking pan is 46.5cm x 38.5cm / 18.3 inch x 15.2 inch
3. Bake at 170 Celsius degrees / 350 in Fahrenheit for 30-40 minutes
4. Store in an air-tight container in the fridge. Reheat in the microwave
5. Serve with maple syrup, for example!
LUNCH:
Tex Mex Salad (about 37 grams of protein per serving)
Ground beef for six servings:
1.3 lb. / 600g cooked lean ground beef
salt, to taste
4 1/2 tablespoons taco seasoning or:
(2 tablespoons ground cumin
2 tablespoons paprika spice
2 teaspoons oregano
1/2-1 teaspoon chili flakes
(1 teaspoon garlic powder if you don’t have IBS))
The sauce for six servings:
6 tablespoons olive oil
6 tablespoons Greek yogurt
6 tablespoons sour cream
juice of 3 limes
3 tablespoons taco seasoning or the spices below:
(1 1/2 tablespoons ground cumin
1 tablespoon paprika spice
1 teaspoon oregano
pinch of salt
pinch of pepper
pinch or chili flakes
(pinch of onion powder if you don’t have IBS))
Ingredients per jar:
1/2 cup black beans (1.2 dl)
1/2 cup corn (1.2 dl)
3.5 oz. / 100g cooked lean ground beef
1/4 jalapeño, sliced
1/2 cup tomatoes, diced (1.2 dl)
lettuce, to taste
1. Cook the ground beef and season with taco seasoning
2. Mix all the ingredients together for the sauce
3. Divide the sauce into six glass jars. The jars I use are 1 liter. Then add the black beans, corn, ground beef, jalapeño, tomatoes and lettuce.
4. Before serving toss and enjoy!
SNACK:
Chocolate-Hazelnut Granola Bars (about 9g protein per serving)
Ingredients for six servings:
1/2 cup gluten-free oats (1.2 dl)
2-3 tablespoons unsweetened cacao powder
4 tablespoons ground flaxseeds
1/4 cup crushed hazelnuts (0.6 dl)
1/2 cup peanut butter (1.2 dl) (or any other nut butter, I used a peanut butter that is 100% made of peanuts)
3 tablespoons maple syrup or other liquid sweetener (or more to taste)
1/4 cup milk of choice (0.6 dl)
topping:
2 pieces of 80% dark chocolate, melted
crushed hazelnuts
1. Mix all the ingredients together
2. Line a baking dish or glass container with parchment paper and press the mixture firmly into the dish
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 10 minutes
4. Let it cool down. Cut into bars and drizzle the melted chocolate on top and add some crushed hazelnuts if you like!
5. Store in an air-tight container
DINNER:
Sesame Chicken (about 40g protein per serving)
Chicken marinade:
4 tablespoons low sodium soy sauce
1 tablespoon sesame oil
1 tablespoon grated ginger
pinch of pepper
pinch of chili flakes
1.7 lb. / 800g raw chicken breasts, diced
Sauce:
1/2 cup low sodium soy sauce (1.2 dl)
1/2 cup low sodium chicken stock (1.2 dl)
4 tablespoons ketchup
3-4 tablespoons honey
4 tablespoons rice vinegar
2 tablespoons sesame oil
2 tablespoons corn starch
1/4 cup water (0.6 dl)
pinch of chili flakes
6 green onions chopped
1 tablespoon grated ginger
(4 grated garlic cloves if you don’t have IBS)
1 tablespoon olive oil
Serve with:
steamed broccoli
rice
1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for 15-30 minutes
2. Cook the chicken on a pan on medium-high heat for about 10 minutes or until cooked. Set it aside
3. Mix all the ingredients together for the sauce
4. Wipe the pan. Add 1 tablespoon of olive oil and the green onions and ginger (and garlic) and cook for a few minutes. Then add the sauce and cook for a few more minutes to thicken it. Then add the cooked chicken and toss until the chicken is coated in the sauce. Top with sesame seeds
5. Serve with steamed broccoli, rice and chopped green onions
#mealprep #healthyrecipes #highprotein
Pro tip: any recipe where you're using oil and honey (with the same measuring spoon), measure oil first, then measure honey so it slides right off the spoon 🥰
Dear Selma, just fantastic, always delicious looking food. Really simple instructions, and first class presentation every time 👍😊 What's not to love ❤️😘
Thank you so much❤️❤️🥰
@@susanamer7904 couldn’t agree more and the fact she lists all the ingredients it shows she has passions and she cares 🙏🌸❤️
So true , there’s not many “you tuber’s “that I follow ,& to be honest I check this site daily in hopes that Selma has posted a new video ❤ such fun doable recipes
@@thestarinthesky_tytrjyfyu😂🎉ur ooud🎉
@@gratefultammy Turn on notifications for her videos by using the bell near the top 🥰
As always, my favorite video of the week !! 🩷🧡💛
Thank you so much❤️🥰🥰
Yayyyy! Meal prep day! 🎉🎉🎉
Right , 😅 I’ve been checking her page daily 😂😂
🤩🤤🤩🤤 as always : yummiiiii!! Thanks Selma!😊
I love this videos and I love fall recipes! ❤✨🍁🍂🌾✨❤
Ho else?
Thank you so much❤️🥰 Fall recipes are my favorites😍
I love how truly easy these recipes are and very few ingredients such clean eating ! Healthy and delicious food! Thanks Selma you’re awesome sweetheart ❤
Loved your Healthy & High Protein Meal Prep video Selma ❤❤❤❤❤
Thank you so much❤❤🥰
Wow! Awesome! I am going to add some walnuts too pancakes ingredients as well. Yummy . Thank you beautiful Selma! I love all of them especially hazelnut chocolates. Super yummy and healthy.
Walnuts would be a great addition😍😍 Hope you enjoy! Thank you so much🥰
Oh, the weeks go by so fast! Everytime I get a new video from you I think, yippie soon weekend! 🎉🥘💕
Everything looks so good!! Fresh, healthy and delicious....I'll be making these. 😊
Thank you🥰🥰 Hope you enjoy😍
I need to make all of these! Yum!
😋🤤Pumpkin spice🤤😋
I love anything pumpkin spice.
Those pancakes look sooo good!!!
And so do the granola bars.
Every video you put out helps me deal with my sweet tooth Selma 😄
Thanks for all the recipes!!!
Me too! Love pumpkin spice season😍😍 Thank you so much! So glad to hear these videos are helpful☺️
I'm gonna add pumpkin seeds in the mixture for the sheet pancakes.
I love it💐✨
Thank you🥰🥰
This is my favorite meal prep you have prepared. ❤🧚🏼♂
Your meal prep is wonderful, why not give quinoa and lentils a try into your salad meal prep,it is sooo good. 🤗💜🙏🏾
Looks so good😍
Thank you🥰
I can’t wait to make this next week 😊
Hope you enjoy😍😍
@@fitfoodieselma I will. I always enjoy your recipes ❤️ thank you for sharing
Thank you so much for these high protein videos ❤❤
Thank you for the meal ideas
Very healthy and good video. Thsnks😊
Thank you🥰
Love your videos!
Hi, so many Yummy recipes. Which to make first? 🤔
Love this!
Please make egg white vegetable frittata and pancakes using egg white
Thanks for the videos. More vegetarian and vegan would be great 😀
Incredible ❤💐🇨🇦
Thank you❤️🥰🥰
Did you find pumpking puree from grocery store, or did you make it by yourself?
I found it in a grocery store☺️ Last year I couldn’t find them in any store here in Finland, so I made it from scratch, it was quite easy and turned out great😍
Hi Selma! If I don’t have jars can I use regular containers?
Hi! Yes, containers work too☺️
Can we freeze the pancakes?
Yes, it should work☺️
Good day I have fatty liver disease do you have any recipes thank you
really like your videos and prep! it'll be good if you could write all macros & calories and not just protein
did you know that you could like a comment by double clicking it ?❤