Easy Healthy & High protein Meal Prep | 100G protein per day!
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- Опубликовано: 6 июн 2024
- Easy Healthy & High-protein Meal Prep😍💪🏻 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 six servings of each meal this time, so I’m meal prepping for three days☺️
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:
Egg Bake
This recipe makes 6 servings:
3 cups (lactose-free) low fat cottage cheese (600g)
15 eggs
pinch of salt (to taste)
pinch of black pepper (to taste)
1.7 oz. / 50g spinach, chopped
1/2 bunch of fresh basil chopped
17.5 oz. / 500g cherry tomatoes, halved
1. Put the cottage cheese into a blender and mix until smooth
2. In a bowl whisk eggs, blended cottage cheese, and spices together
3. Pour the mixture into a greased baking dish. Add the spinach, basil and cherry tomatoes on top. Transfer to oven and bake at 180 Celsius degrees / 350 in Fahrenheit for about 25-30 minutes. Serve with bread, for example!
4. Store in the fridge. Reheat in the microwave
LUNCH:
Caprese Salad Jars
Dressing for one serving:
1-2 tablespoons pesto
1 tablespoon Greek yogurt
1 tablespoon lemon juice
1/2 teaspoon dijon mustard
pinch of salt & pepper
Ingredients for one serving:
1/2 cup cooked quinoa (120 ml)
1.8 oz. / 50g mozzarella balls
1/2 cup chickpeas (120 ml / 80g)
arugula, to taste
cherry tomatoes, to taste
handful of fresh basil
1. Mix all the ingredients together for the dressing
2. Divide the dressing into the jars. Then add the chickpeas, mozzarella, quinoa, arugula, cherry tomatoes and basil
3. Store in the fridge
SNACK:
No Bake Crunchy Chocolate Bars
Ingredients for 6 servings:
1/2 cup unsweetened peanut butter (120 ml), I use a pb that is 100% made of peanuts
3 tablespoons maple syrup or honey
2 tablespoons unsweetened cacao powder
3 scoops (vegan) chocolate protein powder (90g)
1/4 -1/3 cup milk of choice (60-80 ml)
+ 4 crushed rice cakes
1. Mix the peanut butter, maple syrup, cacao powder, protein powder and milk together
2. Fold in the crushed rice cakes
3. Press the mixture into a container lined with parchment paper
4. Let set in the freezer for about 2 hours
5. Cut into bars
6. Store in an air-tight container in the freezer.
DINNER:
Sheet Pan Dinner
This makes about 6 servings
Chicken & veggie marinade:
juice of 1 1/2 lemons
1/3 cup (garlic infused) olive oil (80 ml)
1 tablespoon oregano
1 teaspoon salt
pinch of pepper
4 teaspoons dijon mustard
pinch of chili flakes
4 red bell peppers
2.2 lb. / 1 kg small potatoes
2 zucchinis
2.2 lb. / 1 kg cherry tomatoes
1.8 lb. / 800g chicken breasts
Yogurt sauce:
1 cup (lactose-free) Greek yogurt (240 ml / 250g)
3 - 4 tablespoons chopped herbs of choice
pinch of chili flakes
pinch of salt & pepper
1. Mix all the ingredients for the marinade together. Place the chicken breasts into a bowl and pour 1/2 of the marinade on top. Let the chicken marinate in the fridge for about 1 hour
2. Chop all the vegetables. Place them on two baking pans lined with parchment paper. Add the rest of the marinade on top of the veggies and stir
3. Bake the vegetables at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes. Add the chicken breasts on top and bake for about 15 minutes more. Check that the chicken is fully cooked
4. Serve with a homemade yogurt sauce or add a store bought one
DESSERT:
2-ingredient Mango Frozen Yogurt Popsicles
This makes 8 small pops or 6 bigger ones
Ingredients:
3/4 cup mango puree (180 ml)
3/4 cup full-fat Greek yogurt (180 ml / 190g)
1. Mix the mango puree and yogurt together
2. Spoon to popsicle molds and freeze for about 4 hours
3. 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
Instagram: / fitfoodieselma
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My website: www.fitfoodieselma.com
#highprotein #mealprep #healthyrecipes 
Хобби
the crunch element of rice cakes in the chocolate bars is brilliant Selma. i'm totally going to try that! thanks for all your effort in sharing the recipes so we can all come back to them !
Hope you like them😍😍 You are so welcome❤
Your recipes are so simple, wholesome and delicious. Your voice is so soothing. Thank you for doing what you do. ✨
Now I know what to do with those boring rice cakes. 😊 Summer is here and I love all your simple snack and meal ideas. 🙏 Thank you for sharing yoir receipes.
Hope you like them! Thank you so much🥰🥰 Have a lovely summer time☀️💛
Gotta love your smile, it seems so genuine and heartfelt 😊 and I enjoy your content a lot!!
Thank you so much❤
I love how you use whole foods and whole, natural ingredients. I keep telling my wife THIS is how we should be eating!😄
i look forward to these videos because they’re so easy and diverse. you made me enjoy food again ♥️
Thank you so much❤ So happy to hear that🥰
I made the chocolate bar it’s so yummy but next time I’m going to add less honey bc 3 tablespoons is too sweet for me
Thank you for sharing your healthy recipes
Thank you for including the recipes in the description box!! I’m going to try the egg bake but I will add in onions.
Sounds great😍 Hope you like it☺️
Everything sounds so good. I love the music you use.
Your videos encourage me to eat healthier and enjoy cooking ❤️ thank you so much!!
Your videos are always so helpful! I get so many ideas from you and feel so inspired! Thank you so much 😍
So glad to hear that❤❤
Thanks for all the great ideas! All of you meal prep videos are great! I’m a young teenager learning to cook and start doing meal prep and these are really helpful. Looking forward to making some of these 😊
Selma uploaded!! 🎉 Excited for another week of inspiration, thank you for sharing ❤
You're so welcome!🥰🥰
Everything looks amazing!
Thank you so much🥰
I love ur cooking … so fresh with lots of fresh herbs I made ur egg bake I added in fresh dill because I love it :) keep up the awesome motivation for those of us who need healthy cooking inspiration !
Wow I love your clean easy healthy recipes 😊 Thank you for sharing 👍
You are welcome❤
Hello. I'm new to your channel. I just subscribed because your recipes are easy and quick and look amazing. I can't wait to try them. I'm vegetarian and I'm always looking for ways to get more protein in my diet. Thanks so much for listing the recipes in the description box. It makes it so easy to follow your lovely creations. God bless!
I made the egg bake this am and having the chicken for lunch 😋 thanks for sharing
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Love your videos! I recomend using "unbleached" parchment paper and silicon, wood or metal utencils. Chicken should be cooked for 30min to avoid potential illness
Adoro questa ragazza! Bella, brava e con una voce incantevole 💕
Grazie mille❤❤
@@fitfoodieselma 💕💕💕
Love your videos! You’ve inspired a lot of things I make now , just replace the dairy with coconut yogurt 😊
Thank you so much❤ So happy to hear that😍
Amazingly lovely! I can already taste the mango & yogurt pops; 😋
I love your recipes they are great.😊 I was wondering if you could make something for diabetics with low carbs and sugar-free. Thank you
love your videos!! What can I put in the bars instead of protein powder?
Hi. I like your videos ❤
Hi! Thank you so much❤
thanks
Thank you so much. Can you make a healthy cheesecake
❤❤ The Trip To The Market❤❤ Great Food Prep ideas #YUMYUMYUMMY❣️#SUPER😎😁We🕺🏾💃🏾Love This Video #NICEMEALS
Thank you so much❤❤🥰
me encantan tus videos saluditos desde Italia
Grazie mille❤
Id like to see if any actual cooked cake bars or a ice cream could be combined.
Love your recipes. Where can we find the calorie count? I looked into your ebook but was not able to determine the US dollar cost.
If you put tomatoes in jar for a day or 2 how do you prevent it from getting soggy and mushy?
How many calories will that round out to? I’m trying to gain as much weight as possible and need to up my calorie intake
FIRST
Thank you🥰
I like you😅
is it me or is every video the same thing in different versions? you've made all of this 100 times
if you don’t like it you don’t have to watch lol
Couldn't have said it better! No one is forced to watch!@@itzjustbellz
So much plastic in the shopping.
Keep nails long. It will suit u more and no need of any paint.
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