Healthy & High protein Meal Prep | 100G+ protein per day
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- Опубликовано: 3 июл 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, easy to make and so delicious!
I’m meal prepping for three days this time. I meal prep lunch, snack and dinner for both my boyfriend and I, and then breakfast just for myself☺️ To make six servings of each meal, you can just multiply the amounts.
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodieselma.com/downlo...
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
Tortilla egg cups (about 30g protein per serving)
This recipe makes 6 tortilla egg cups and 3 servings, so one serving is 2 cups
Ingredienst:
9 eggs
pinch of salt
pinch of pepper
6 small (gluten-free) tortillas
bell pepper, chopped
handful of spinach, finely chopped
5 oz. / 140g (lactose-free) low fat shredded cheese
1. Add eggs, pinch of salt & pepper into a bowl and whisk
2. Grease a muffin pan and add a tortilla to each cavity to form ”cups”
3. Pour the egg mixture into the cups
4. Add the shredded cheese and veggies on top
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 15-20 minutes
LUNCH
Roasted Red Pepper Pasta (27g protein per serving)
4 red bell peppers, roasted (instructions below)
handful of fresh basil
1 teaspoon chili flakes
1 teaspoon oregano
1 teaspoon paprika spice
pinch of salt & pepper
3 tablespoons garlic infused olive oil
1/3 cup shredded parmesan (80 ml)
3/4 cup milk of choice (180 ml)
21 oz. / 600 g chickpea or lentil pasta
basil (for serving)
1. Cut the bell peppers into quarters
2. Place them on a baking pan lined with parchment paper
3. Drizzle them with olive oil and sprinkle salt on top
4. Roast at 230 Celsius degrees / 450 in Fahrenheit until tender, about 20 minute
5. Let them cool down for a few minutes. Then remove the skins
6. Cook the pasta according to its packaging
7. Then add all the ingredients for the sauce into a blender and mix until creamy
8. Mix the sauce with the ready pasta, if you are serving it immediately heat it up on the stove
SNACK
High-protein Banana Muffins (about 19g protein per serving)
This recipe makes about 12 muffins and 6 servings, so 2 muffins is one serving
Ingredients:
3 bananas
3 eggs
1/2 cup smooth peanut butter that is 100% made of peanuts (120 ml)
3 scoops protein powder (about 3/4 cup / 180 ml/ 90g)
2 teaspoons baking powder
2 teaspoons cinnamon
optional: 2 oz. / 60 g 80% dark chocolate chunks
1. Mix the wet ingredients together
2. Add the protein powder & baking powder, cinnamon and stir until combined
3. Spoon the batter into greased muffin pan. Add the chocolate chunks on top
4. Bake at 180 Celsius degrees (350 in Fahrenheit) for 12-15 minutes
5. Store in an air-tight container. Reheat in the microwave before serving for 15-30 seconds
DINNER
Pesto Salmon & Roasted Veggies (about 27g protein per serving)
Roasted veggies
about 2.2 lb. / 1 kg small potatoes
2 zucchinis
1.1 lb. / 500g cherry/grape tomatoes
1 - 2 tablespoons olive oil
pinch of salt
Pesto salmon:
1.3 lb. / 600g salmon, pieces
pesto, to taste
Yogurt Dressing:
handful of parsley, chopped
14 oz. / 400 g (lactose-free) low fat Greek yogurt
juice of 1/2 lemon
pinch of salt & pepper
1. Wash and chop the vegetables
2. Spread them on two baking pans lined with parchment paper
3. Drizzle olive oil on top and add a pinch of salt
4. Roast in the oven at 220 Celsius degrees / 430 in Fahrenheit for 15 minutes
5. Meanwhile mix the ingredients for the yogurt dressing together
6. Then add the salmon pieces onto the baking pans. Spread a generous amount of pesto on top of the pieces. Bake at 220 Celsius degrees / 430 in Fahrenheit for 10-15 minutes
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
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My website: www.fitfoodieselma.com
#mealprep #highprotein #healthyrecipes 
Хобби
Love how consistent you are with these! Thanks for making them!
You are welcome❤️🥰
Timestamps
00:35 Ingredientes
00:56 ~Breakfast~ Tortilla Egg Cups
02:04 ~Lunch~ Roasted Red Pepper Pasta
04:05 ~Snack~ Banana Protein Muffins
05:32 ~Dinner~ Pesto Salmon & Roasted Veggies
Measurements and Ingredients are listed in the description, Enjoy🍽️
I love the meal preparation videos you are making!!! The recipes are so inspirational!!😊
Thank you so much🥰
Amazing!! Thank you so much! Simple elegant video and yummy recipes 🩷
Always a pleasure to watch. 😊
So happy to hear that☺️
Another beautiful day with an amazing video 🥰🥰🥰
Thank you so much🥰🥰
They all look delicious and so easy to make 😊
Thank you so much☺️☺️
Thank you for the savory breakfast recipe! ♥The roasted pepper pasta looks sooo yum, too! Definitely gonna try those soon :3
Thank you so much🥰 Hope you enjoy!☺️
Looks amazing! ❤
Thank you❤❤
Your videos always make me hungry.
Love your recipes - would love some healthy curry, soup and noodle recipes
Thank you so much☺️ Great ideas😍😍 Can’t wait to create the recipes🤩
Every video is absolute 🔥🔥🔥... I mean that in a good way of course ❤❤❤
Thank you so much❤️❤️
Great job! Thanks 😊
These are the most delicious set of meals for the week! I'm loving the egg muffins and roasted veggies with salmon! 😋
Thank you so much☺️🥰
@@fitfoodieselma surely
You need more subscribers!
Looks very good 😍😋
Please show all the macro nutrients!!!❤
Looks great 👍🏾 😊
Thank you so much☺️
Love all ur recipes ❤ any suggestions for a mail lady 😂 like on the road suggestions 😉
Hi! I’m new to your channel and I absolutely love all your videos!
My boyfriend works at a tax firm and since taxes season is here he will be staying super late for work, so I want to try my best to help make yummy food for him. I’ve been using your videos for inspiration!! Trying them tonight🎉
Hi! Thank you so much🥰🥰 So happy to hear that these recipes are helpful! Hope you guys enjoy the meals😍
@@fitfoodieselma I didn’t have Parmesan cheese so I used Feta, hopefully it didn’t completely change the taste. I’ve never made red pepper pasta before so 😭 Also the muffins were so fun to make! I didn’t have peanut butter but it came out cute lol 😂 He took it for lunch so hoping he enjoys it! Btw your videos are very straight to the point and sweet, keep doing what you do! ❤️
Hi love your videos thank you
Is it possible to add the calories per serving please
Selma I am very happy with your video's! ❤ Why did you remove the skins of the parika's? Is that for a smoother sauce or for the LBS?
What do we use the yogurt dressing for?
Hiii, how long these egg tortillas last in the fridge? And how much protein for each? Thanks!
Hello Selma I’m A New Subscriber To Your Channel. Definitely Will Make This Delicious 😋 Recipes. Have A Wonderful Rest Of The Week!! ✨✨✨✨
Hi! Hope you enjoy😍😍 Have a great week❤️
What kind of protein powder are you using for the banana muffins? They look delicious 😊
I use Happy Way’s vegan protein powders! They are definitely the best vegan protein powders I have ever tasted 😍 Even my boyfriend loves them and he isn’t usually the biggest fan of protein powders! I have a discount code if you want to try out their products, it’s ”HAPPYSELMA”☺️ My favorite flavors are the vanilla, chocolate caramel and caramel biscuit😍
Moi Selma! Hienoja videoita sulla❤ oon fani
Kiitos paljon❤️🥰🥰
What gluten free tortilla's do you use? ❤ Thanks for these wonderful recipes
You are so welcome❤️ I usually use gluten-free tortillas from Schär, Old El Paso or Santa Maria
I injaye your videos ❤
Thank you❤️
😊😊😊
How much protein is in each banana muffin?
19g protein in one serving which is 2 muffins☺️
Thank you for all your efforts, and for showing all these great recipes, especially breakfast ideas
Türkiyeden merhaba yeni takip dikkatimi çekti yaptığınız tarifler hoşuma gitti farklı pratik güzel , rica etsem Türkçe yazılı olarak tarifleriniz ekrana gelirse sevinirim Teşekür ediyorum 🤗🌻🐞
Love this! What are the calories? :)
This is all great. I am Not bother too buy a microwave. Microwave use is just not ok. So how to warm everything up in an
oven please?
15 min on 350-375 F. If needed, cover with aluminum foil so it doesn't burn on top
@@biiiiiiiiiii Great, thanks a lot !
Well oof I have no idea hoe to warm up food up a in the oven. How please?
Microwave heat is totally different and yucks totally for me.
Please consider to watch Jane Muncke and Nate Hagens from the Great Simplification.
Love your channel !
Hi, Selma what is your nationality? Bcs Selma is an middleeast name. Greetins
She's Finnish
I pray too God Jesus Christ are lord and savior 2 Marie are women like you one day 😭💯🙏🏽
HELLO; has anybody said it goes too fast the ingredients titles and nobody can follow, pls go slower. Thks
Just pause it
Its all in the description and otherwise adjust the video speed