Healthy & High protein Meal Prep | 120G+ Protein Per Day! Muffins, Meatballs, Overnight Oats...
ฝัง
- เผยแพร่เมื่อ 29 ก.ย. 2024
- Healthy & High-protein Meal Prep😍 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 120G+ protein per day! All of these are quick & easy recipes!☺️ We are making healthier muffins, meatballs, sandwiches and overnight oats! All the recipes are also gluten-free & lactose-free! I prepped for three days as usual, I prepped breakfast just for myself, but all the other meals also for Aaron.
More recipes in my 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
Apple Pie Overnight Oats (25-32g protein depending on what kind of high-protein yogurt you use)
Ingredients for one serving:
1/2 cup (gluten-free) oats (1.2 dl)
1 tablespoon chia seeds
3/4 cup (lactose-free) low fat Greek yogurt (1.8 dl / 190g)
3 tablespoons apple sauce
optional: 1-2 teaspoons maple syrup/honey if you need extra sweetness
1/2 apple, cut into pieces (save some for topping)*
1/2 teaspoon cinnamon
Pinch of nutmeg
1/4 cup milk of choice (60 ml)
Toppings:
1 tablespoon crushed pecans
Rest of the apple or berries of choice
1. Mix all the ingredients together
2. Add the toppings
3. Let set in the fridge for at least two hours, or overnight
*Apples are high-fodmap, if you are on the elimination phase of the low-FOMAP diet, replace the apple sauce and apples with mashed banana and banana slices, for example
LUNCH
Chicken Salad Sandwiches (about 34g protein per serving)
Ingredients for six servings:
1.3 lb. / 600g cooked chicken breasts, shredded
1/2 cup chives/green onions, chopped (1.2 dl)
3/4 cup sun-dried tomatoes, diced (1.8 dl)
1/2 cup full-fat Greek yogurt (1.2 dl / 125g)
6 tablespoons grated parmesan
4 tablespoons chopped fresh basil
1/2 - 1 teaspoon lemon zest
juice of 1 lemon
salt & pepper, to taste
1. Shred the chicken. I cooked the chicken breasts by boiling them in salty water and then mixing them with a hand mixer. The easiest way to make shredded chicken!
2. Mix all the ingredients together for the chicken salad. Store in an air-tight container in the fridge. Serve with bread, lettuce and tomatoes, for example!
SNACK
Carrot Cake Muffins (about 17g protein per serving)
Ingredients for six servings (this recipe makes 12 muffins and two muffins is one serving):
4 eggs
1 cup cottage cheese (240 ml / 200g)
1/2 cup milk of choice (120 ml)
1 ripe banana
1/4 cup maple syrup (60 ml)
2 teaspoons vanilla extract
1 tablespoon olive oil
3/4 cup ground flaxseeds (180 ml)
1 cup oat flour
1/2 cup (vegan) vanilla protein powder
2 teaspoons baking powder
1 tablespoon cinnamon
2 big grated carrots
1/2 cup crushed walnuts (about 80g), save some for topping
1. Add all the ingredients into a blender except the carrots and walnuts
2. Lastly fold in the carrots and walnuts
3. Spoon the batter into lined muffin pan cavities. Top the muffins with the rest of the crushed walnuts
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 20-25 minutes
5. Store in an air-tight container in the fridge
DINNER
Turkey Meatballs & Spaghetti (about 40g protein if using lentil spaghetti)
Ingredients for six servings:
1.3 lb. / 600g minced turkey meat
2 eggs
3/4 cup (gluten-free) breadcrumbs (1.8 dl)
4 tablespoons chopped chives or green parts of spring onions
(add 1/2 - 1 teaspoon of garlic powder if you don’t have IBS)
4 tablespoons chopped fresh rosemary
2 tablespoons chopped fresh basil
2 teaspoons dried oregano
1/2-1 teaspoon salt
pinch of pepper
+ 6 servings of (gluten-free) chickpea/lentil spaghetti or regular spaghetti
For the sauce:
3 cups / 7.2 dl crushed tomatoes
4 tablespoons chopped fresh basil
4 tablespoons chopped chives or green parts of spring onions (if you don’t have IBS, you can of course add some garlic & onion to this sauce)
2 tablespoons dried oregano
1 tablespoon paprika spice
salt & pepper, to taste
pinch of chili powder
1/2 cup pasta cooking water (1.2 dl)
1. Mix all the ingredients together for the meatballs
2. Roll into about 24 meatballs and place them onto a baking pan lined with parchment paper
3. Bake them at 220 Celsius degrees / 425 in Fahrenheit for 12-15 minutes
4. Meanwhile cook the spaghetti
5. Mix all the ingredients together for the sauce. Pour it into a pan and let simmer for about 10 minutes, add some pasta cooking water, stirring occasionally. Season with additional salt and pepper to taste.
6. When meatballs are done cooking, add them to the sauce, stir to coat
#mealprep #highprotein #healthyrecipes
A So so long waited video finally pomp up in love with ur meals salma❤
I love your channel. In your cookbook, I'd love to see nutritional information because I try to pay attention to both carbs and protein. You have wonderful recipes and I would certainly purchase a cookbook! :)
Yay!! I hope ur meal prep comes with shopping/ grocery list. Looking forward to that meal prep book girl!! Love ur page
Thank you so much🥰🥰
Everything looks delicious, can you please make high protein pumpkin muffins?
Yum would love that
Thank you🥰 Such a great idea! I’ll create a recipe asap😍
Selma can we have you teach us to use more cardamom too please ? Years ago I had a danish neighbor I adored her she was like a grandmother to us and she made us a semi sweet cardamom bread so delicious . I miss Ellie :(
More muffins and healthy cakes and snacks please 🙏🏽 😊
YES😍😍🫶🏻
Love your channel and your meal are simple yet packed with loads of flavor
Thank you so much❤❤
Plz add the halloumi pasta stir fry recipe to the ebook. Thx
Here fir the carrot cake
I would love to see some vegetarian recipees in your book (trying to reduce my carbon footprint here) 😊
There will be many vegetarian recipes in the book🥰 Next week’s meal prep video will also be 100% vegan😍
Made the muffins with coconut flour, they are amazing. thank you!
Glad you like them!😍🥰
Hey Selma! Can you please tell me what size/brand those big salad meal prep jars are you use? Thank you so much. I recently purchased your E receipe book. You are just...amazing. Thank you for all you do for us :)
Yes can you link them?
Hi! Thank you so much🫶🏻🥰 The salad jars are from a Finnish store Tokmanni, but they are just regular 1 liter/34 oz. mason jars☺️
Dear Selma can you make more pancakes recipes❤? I love your pancakes recipes my favorite are fluffy Greek yogurt pancakes, Oat banana pancakes, Pumpkin pancakes
Sure😍😍 Thank you so much❤️🥰
Love your videos. Is it possible to post the calories for each meal?
Agreed! I am like, that is great for protein but how many calories?! I can get a lot of protein eating plenty of chips or granola but way over on calories
Loved your Healthy & High Protein Meal Prep video Selma ❤❤❤❤❤
Thank you so much❤️❤️🥰
Thank you for helping me
organize myself. Amazing
Food choices❤
Every single recipe she makes is so good!!
Thank you so much🥰🥰
Do you have the calories and other macros in the recipes available?
I don’t share calories on my channel because some of my subscribers have/have had an eating disorder and seeing calories can be very triggering. Everyone who wants to see these numbers can do so by using calorie calculators online or even chatgpt, and this way you can get a lot more specific nutritional info since you can list the exact products you use in the calculations. In my coming meal prep recipe book I’m planning on including the nutritional info, most likely will make two different versions of the book❤️
@@fitfoodieselmaThis is very thoughtful of you
listening to you and watching you is so peaceful … I started watching you for the quality content you’re providing, but now it’s also a type of therapy for me… I like watching your videos to get inspired, but it’s also helpful for getting calmer… your voice is so nice and warm! thank you and congrats for all that you do!
Thank you so much🥰 So happy to hear that🫶🏻🫶🏻
Please for book consider serving size for one 😊there are a lot of single people out there 😊
Where'd you find that lentil spaghetti?
It’s from barilla😍
I want more mason jar meals!! Those are perfect for work! ❤❤
More coming soon❤️😍😍
Love love your videos! Maybe some recipes with less yogurt but still high in protein.
I made the over night oats. They were delicious!! Thank you
Glad you like them!🥰🥰
Have you tried the baked oats ? Delicious
Please add calories and macros per serving to the ebook!
I prepared the carrot muffins today. They are amazing ❤ thanks!
So happy to hear that❤🥰
Yummy!!
Making my list, I'm going to try all of these recipes this week. 😊
Hope you enjoy!😍😍
More Tempeh recipes please!🙏
Can I use almond flour for the muffins? Or what other alternative would work
Almond flour should work too☺️
Your style of eating is so similar to mine! Your shirt is really pretty in this video I love the little bow details 😋
Thank you so much🥰
Hi Selma love your vids! Suggestions for a healthy lean granola and a clean eat high protein bar?
Great ideas😍😍😍
You are amazing. All of your recipes are great and the quality of your videos is perfect. You made me run to the kitchen and try out some of your recipes immediately :D
Looks delicious!! Could you mention the calories per meal?
I don’t share calories on my channel because some of my subscribers have/have had an eating disorder and seeing calories can be very triggering. Everyone who wants to see these numbers can do so by using calorie calculators online or even chatgpt, and this way you can get a lot more specific nutritional info since you can list the exact products you use in the calculations. In my coming meal prep recipe book I’m planning on including the nutritional info, most likely will make two different versions of the book❤️
finally a video with so simple ingredients but so imaginative ways to consume them :)
Yasss more protein I do macros and meant to have 150g of protein
I love these recipes! Thank you for sharing!
Thank you so much🥰
I cooked the muffin and loved it! I understand this recipe is focused on protein but since I am not young enough like you, is there a way to reduce more calories while keeping the taste??
Looks delicious- can you include a macro breakdown ie cal/protein/carb/fat ❤
Yeah a book!
Thank you ❤
What yogurt brand are using please i had IBS and lactose intolerance i struggle to find somethibg high in protien as greek yogurt 🎈🎈🎈🎈
It’s from a brand called Salakis😍
You can use any lactose free yogurt, if you'd like it to be thick just line a sieve with coffee filters over a bowl, put the yogurt in the sieve and place in fridge overnight.
You could also try yogurt made from coconut or nut milk.
Do you have vegetarian options?
Yes, I’ve shared many vegetarian options😍 Next week’s meal prep will be 100% vegan🤩
Autumn fantasy recipes ❤😊
Thank you, Selma. Another wonderful meal prep idea. You are so talented. I have inflammation and appreciate all the alternatives to regular pasta ❤️
I don’t get how you have ibs and eat so much lentil pasta etc. I would literally die from the pain of all that fibre …
Where can i get those oatmeal glass jars! Must have!
Love this channel 😊
Glad you enjoy it!🥰
Did I miss the quantities for the chicken salad recipe?
Thank you so much!! Can’t wait to make these. So grateful for you ❤ I was always afraid to cook and you make it so easy and doable.
So glad to hear that my recipes are helpful❤❤
Love the chicken and salmon recipes ❤
Vegetarian recipes please
Next week’s meal prep will be completely vegan😍😍
I can’t wait to make the high protein muffins 💓😊 thank you
Hope you enjoy🥰😍
How many grams of oat flour are in the muffins please? It only says cups
TY! These all look and sound delicious!
Thank you🥰🥰
Everything looks delicious!! 💜
Thank you❤❤
Thankyou 🙏🏽🥰
You’re welcome🥰
How much is your ebook in USA money? 🥰
Roughly how many calories in the muffins please. Please add calories and alternative carb types (ie not lentil pasta) thanks for your ebook.
I don’t share calories on my channel because some of my subscribers have/have had an eating disorder and seeing calories can be very triggering. Everyone who wants to see these numbers can do so by using calorie calculators online or even chatgpt, and this way you can get a lot more specific nutritional info since you can list the exact products you use in the calculations. In my coming meal prep recipe book I’m planning on including the nutritional info, most likely will make two different versions of the book❤️
Delicious ! Thank you ❤
My pleasure❤️🥰
I love you love you love you ❤️You’re awesome 😎 I am going to make it and this meal prep saves a lot of my time spent for studying during weekdays. Thank you thousand times 😊❤
Yummy !!! Yes a book I’m in!
🫶🏻🫶🏻
loving your meal prep. I do two of the lunch and dinner meals and freeze them, so I have variety during the week. I do lotsof varieties from oatmeal. I did a chai and apple one it was amazing you give me confidence. I travel for a living and I stay two to 3 weeks in a hotel. I carry a nija foodi and your recipes are helping me to get back on track. thank you
Being pregnant this makes my life easier, thank you! I was wondering where do you get your containers for storage from?
Congrats for the content! I would like to see macros, calories and fiber for all the meals.
I don’t share calories on my channel because some of my subscribers have/have had an eating disorder and seeing calories can be very triggering. Everyone who wants to see these numbers can do so by using calorie calculators online or even chatgpt, and this way you can get a lot more specific nutritional info since you can list the exact products you use in the calculations. In my coming meal prep recipe book I’m planning on including the nutritional info, most likely will make two different versions of the book❤️
Low fat greek yogurt is NOT 30 gr. Protein for 100 gr....You need like 320 gr of yogurt for 30gr of protein depending on the brand.....some have 6 gr per 100 gr and some 9 gr per 100 gr. 😅😅
The Greek yogurt I use contains 13g protein per 100g
Please include Marcos with recipes thk u
Love these videos so much! Keep up the good work!
Disappointed that you do not include nutritional information for your recipes, including the recipes on your website. I'm not sure about the e-book, but I'm hesitant to purchase. Its common practice for creators to include this info for their supporters convenience. I subscribed for your high protein content but i also need to track carbs etc, for health reasons. I don't have time to run each recipe through a nutrition app. Thanks for providing inspiration for recipes
Then unsubscribe, find someone else, and you don't have to complain anymore. Just like you don't have time to run things through your app, we don't have time for your negativity. This is a positive channel that has helped many. If it's not helping you then there's no point of being here to complain.
@latonyanewsome0
She asked for comments. Unlike you, I'm sure she is mature enough to see my comment as constructive and not negative. Grow up, She runs a business La Tonya
I don’t share calories on my channel because some of my subscribers have/have had an eating disorder and seeing calories can be very triggering. Everyone who wants to see these numbers can do so by using calorie calculators online or even chatgpt, and this way you can get a lot more specific nutritional info since you can list the exact products you use in the calculations. In my coming meal prep recipe book I’m planning on including the nutritional info, most likely will make two different versions of the book❤️
@fitfoodieselma
Thank you for responding. I look forward to both versions of your upcoming book
Wegetarian options please ❤🥬🥒🍎🥔