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Meal Prep 30 Healthy Meals in 1 Hour | 100G+ protein per day
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- เผยแพร่เมื่อ 15 ส.ค. 2024
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Let’s Meal Prep 30 Healthy Meals in 1 Hour😍 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! This time I did a challenge and tried to meal prep all the meals in 1 hour!
I’m meal prepping for three days. I’m prepping all the meals for both my boyfriend and I, so there are six servings in each meal☺️
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:
Raspberry overnight oats (about 31g protein per serving)
For six servings:
3 cups raspberries (7dl)
3 cups (gluten-free) oats (7 dl)
4 1/2 cups (lactose-free) low fat Greek yogurt (1 liter) (the yogurt I use contains 13g protein per 100g)
6 tablespoons chia seeds
2 tablespoons maple syrup/honey
3 cups milk of choice (7 dl)
For one serving:
1/2 cup raspberries, mashed (1,2 dl)
1/2 cup (gluten-free) oats (1,2 dl)
3/4 cup (lactose-free) low fat Greek yogurt (1,8 dl about 190g (the yogurt I use contains 13g protein per 100g)
1 tablespoon chia seeds
1 teaspoon maple syrup/honey
1/2 cup milk of choice (1,2 dl)
Toppings:
raspberries
blueberries
1. Mash the raspberries
2. Mix all the ingredients for the overnight oats together
3. Divide into jars or containers
4. Top with berries
5. Let set in the fridge
Lunch:
Italian Pasta Salad (about 32g protein per serving)
1.1 lb. / 500g lentil pasta
1.3 lb. / 600g cherry/grape tomatoes
1 cucumber
4.5 oz. / 120g mini mozzarellas
6 oz. / 170g prosciutto or meat of choice
3 oz. / 90g kalamata olives
3.5 oz. / 100g arugula
1 bunch basil
dressing:
1/3 cup olive oil (80 ml)
1/4 cup balsamic vinegar (60 ml)
juice of 1/2 lemon
2 tablespoons Dijon mustard
1 teaspoon dried basil
1 teaspoon dried oregano
pinch of salt & pepper
1. Mix the ingredients for the dressing together
2. Pour the dressing into the bottom of the jars
3. Add all the ingredients into the jars
4. Before serving just pour the ingredients from a jar into. A big bowl and toss
Snack:
Strawberry Cheesecake Dip (about 10g protein per serving)
2 cups (lactose-free) Greek yogurt (500g)
6 oz. (lactose-free) light cream cheese (180g)
2 tablespoons maple syrup/honey
2 teaspoons vanilla extract
1/2 teaspoon lemon zest
Strawberry sauce:
1 cup strawberries (2 1/2 dl / 170g)
1 teaspoon maple syrup/honey
For serving:
Strawberries
1. Mix Greek yogurt, cream cheese, sweetener, lemon zest and vanilla extract together
2. To make the strawberry swirl: Add the strawberries into a blender with the sweetener
3. Add strawberry sauce into the bowl and gently stir to create a swirl. Divide the cheesecake mixture into glass containers.
4. Store in the fridge. Serve with strawberries, for example
Dinner:
Sheet Pan Meal (about 32g protein per serving)
6 bell peppers
2 heads of broccoli
2 zucchinis
8 mushrooms
6 chicken breasts (about 800g)
Marinade:
1/3 cup olive oil (80 ml)
1 tablespoon dijon mustard
1 tablespoon paprika spice
1 tablespoon oregano
1 teaspoon salt
pinch of pepper
1. Mix all the ingredients together for the marinade
2. Place the chicken breasts into a bowl. Add half of the marinade and make sure all the chicken breasts are covered in the marinade
3. Meanwhile wash and chop all the vegetables
4. Place the vegetables on two baking pans lined with parchment paper. Drizzle the marinade on top and toss
5. Add the chicken breasts to the pans
6. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes. Check that the chicken is fully cooked
Dessert:
Mango Popsicles
(This makes 8 small popsicles, or 6 regular sized)
1 1/4 cup mango puree (3dl)
1. Pour the puree into popsicle molds
2. Let set in the freezer for 3 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.fitfoodies...
Miss Selma, you are a gem! I love how your recipes use whole foods… so healthy and delicious! 💜
Thank you so much❤❤
My hour is not enough long hour to prepear all of this - I want to live in your time zone with your clocks and speed limits. 😊😁
😂
Haha😂
🤣🤣🤣🤣
Exactly she lives in an other planet
For some reason watching this while tired was very peaceful and satisfying 💜!
I'm so glad!🥰🥰
@@fitfoodieselma I ended up making the strawberry cheesecake swirl yogurt and I loved it!! Thank you for the inspo!
@@cosygracegames So happy to hear that😍🥰
Your videos are so helpful in meal prepping!!! Thank you! 😊
Would be super helpful if you made an overall shopping list of the total ingredients needed for the entire prep. That way learners could shop off the list and know they would have everything needed! Just a suggestion! ❤
😌 Maybe the description, under "more" is helpfully.
There are listed all receipts and ingridients.
Happy Summer Selma and thanks for all these recipes yummy delicious healthy num num num❤❤❤❤
These look amazing and so simple 💖
Thank you so much🥰🥰
Selma, I think your approach is fabulous. Thank you for sharing your great ideas. On my way to get your ebook.
Thank you so much for your great recipes!! These recipes resonate so well with me and it’s so motivating to see your beautiful work!! My family loves all I tried so far 😁👍🏻 Your three day meal preps are perfect for my small family for one day 😂 Thank you so much!!
Thank you so much
I love your videos! Me and my friend love making your peanut butter barks. 😊 Your videos have definitely helped me on my health journey and I really appreciate it! ❣️🙏🏼
Can you direct me to the peanut butter barks recipe?
At first I got so excited that you were sponsored by LMNT, thinking it must be a sign that it is finally possible to purchase LMNT in Europe, but sadly NO it is still not available outside of the usa or Canada except as a trial in Australia and the UK.
Just purchased your cookbook and I’m so excited to make some of these recipes! Any chance you plan to update your ebook and add in the protein and calories? I would appreciate that more than you know!
Love your videos! How do chickpea noodles hold up over the week with salad dressing touching them?
Thank you🥰 Chickpea and lentil pastas that I have tried are quite firm, so they are good for meal prepping since they won’t get mushy☺️
Selma Have A Wonderful Weekend And An Amazing Month Of July!! ✨✨✨✨
You too Nancy!💛💛☀️
Amazing as usual 😋
I'm excited to try some of these recipes. Your videos have helped make meal prep a breeze
We made the taco burgers from a recent video last week. They were so good and so easy!
So happy to hear that🥰
Girl I wish you can cook my food for me😩
That would be so fun😍😍
Finally, something that looks SO GOOD! I am such a picky eater, but each of these look delicious! THANK YOU for sharing this video. Meal prep seems like a really daunting idea to me, but this makes me think I can do it!
😆
The clean up after always is so true. I feel like leaving everything as is but my OCD will never allow me to do so.
All recipes look 🤤😋 but as always the sweet ones are my favorites. The oats and mango pops in specific.
Thanks Selma!
Hi Selma! May I ask how big is your jar for the salad? Thanks!
Came here looking for this answer too! Her Amazon page has 16oz jars. 😊
Wonderful ideas!
Please make more of these videos 😍😍👍👍
Thank you!🥰🥰 Will do!😍
Anyone in U.S. know where to get mango puree? If one makes it in a blender from frozen mangos, will a little lemon juice preserve it in the fridge for a week? Mangos are not low FODMAP however.
You can but at Asian, Indian and Pakistani stores
Such yummy and wholesome food. 🙏❤️
What is the brand of Greek yogurt you use?
Pasta recipe is it a cold pasta “salad”- just wanted to make sure😅😅😅
I blended the overnight oats because my mum and me (who are binge watching your recipes) are not big fans of the texture.
How do you save all this food ? Do you freeze it all
❤❤#Fantasticideas#YumEnjoy
Can u pls tell how many calories per day? I want to try everyting but ill change the meat to Tofu.
Thank u fir all ur videos❤
What is a cheesecake mixture?
Great
How many calories approximately in these meals?
😃🤩So yum
It's look 👌👌👌
I am the first comment!
Is this meals?? Or bit of food items put into a jar? Sorry I'm just saying what I'm observing..❤
She is meal prepping for 4 days out of the week. Breakfast, lunch, dinner and two snacks. The jar ones are salads that she’ll dump into a bowl and mix on the day she eats them.
For me they are meals. Way healthier than lunchables and bags of junk food put together
Look up salad in a jar. It's a great way to have most of your salads prep'd ahead of time. It is very important to put items in in the order she shows to keep the greens from getting soggy. Personally I don't put the meat in ahead of time, but she is using preserved meat so must work o.k. This approach saves a lot of time and clean up. Of course cheese or tofu for protein is no problem.
@@Lenzid82 six days. She just doesn't show the other 2 jars for aesthetics in filming. I'd be thrilled to make a near week's dinner in 2 hours... even 3
@@sgarcata I’m aware sometimes she makes 6 and sometimes 4. I often make these myself.
Are you married
Why does she talk like that ?
Everyone have different style of dialogue depending on where they are from. She speaks more than one language.
From the groceries she bought I believe she is from Finland. Guess it's just the accent?
She's from Finland, born, raised, and still living there. So it's amazing that her English is like that.