Healthy & High protein Weekly Meal Prep | 100G+ protein per day!
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- เผยแพร่เมื่อ 27 เม.ย. 2024
- Healthy & High-protein Weekly 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 breakfast, lunch and snack just for myself and dinner for both my boyfriend and I. I’m meal prepping for three days this time☺️
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:
Blueberry Cheesecake Baked Oats
Ingredients for 3 servings:
1 1/2 cups (gluten-free) oats (360 ml)
2 bananas
3 eggs
1 cup (low fat lactose-free) cottage cheese (240 ml / about 200g)
1/2 cup of milk of choice (120 ml)
1 tablespoon vanilla extract
1 1/2 teaspoons baking powder
1 cup (wild) fresh or frozen blueberries (240 ml / about 170g)
1. Add all the ingredients except the blueberries into a blender and mix until smooth
2. Pour into three ramekins or oven-safe bowls. Add the blueberries and stir
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 20-25 minutes
4. Let cool down, cover with foil or plastic wrap and store in the fridge. Serve cold and reheat in the microwave
LUNCH:
Tex Mex Salad Jars
For one serving you need:
- 4.2 oz. / 120g shredded chicken breast (I seasoned it with paprika spice, ground cumin, chili powder, salt & pepper)
- 1/2 cup black beans (120 ml)
- 1/2 cup cherry/grape tomatoes (120 ml / about 100g)
- 1/2 bell pepper
- 1/2 cup corn (120 ml)
- lettuce, to taste
dressing:
- 1 tablespoon (garlic infused) olive oil
- 1 tablespoon lime juice
- 1/2 teaspoon ground cumin
- pinch of chili powder
- pinch of salt & pepper
1. Mix all the ingredients for the dressing together
2. Add the dressing to the bottom of the jar. Then add the chicken, corn, bell pepper, beans, tomatoes and lettuce
3. Before serving pour into a bowl and mix all the ingredients together
SNACK:
Strawberry Chia Pudding
Ingredients for one serving:
1 cup strawberries, I used frozen ones (240 ml / about 160g)
1/4 cup milk of choice (60 ml)
1/2 cup (lactose-free) Greek yogurt (120 ml / 125g)
Optional: 2 tablespoons (vegan) vanilla protein powder
1/2 teaspoon vanilla extract
2 tablespoons chia seeds
toppings:
homemade granola
(lactose-free) Greek yogurt
1. Add the strawberries, milk, yogurt, (protein powder), and vanilla extract into a blender and mix until smooth
2. Pour into a jar, add the chia seeds and stir. Let set in the fridge
3. Serve with some Greek yogurt and homemade granola, for example!
DINNER
Oven Feta Veggie Pasta
This makes about 6 servings:
1.1 lb. / 500 g lentil/chickpea pasta
5.3 oz. / 300 g (lactose-free) feta
4 tablespoons (garlic infused) olive oil
2.2 lb. / 1 kg cherry tomatoes
6 mushrooms sliced
1 small zucchini, thinly sliced
pinch of salt
pinch of pepper
pinch of chili flakes
1 bunch of basil
1. Add 2 tablespoons of the olive oil into a baking dish
2. Add the feta to the center of the dish. Sprinkle the chili flakes on top of the feta. Add the cherry tomatoes, basil, mushrooms and zucchini. Add the rest of the olive oil on top. Sprinkle salt & pepper on top and stir
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for 15 minutes
4. Meanwhile cook the pasta
5. Turn the heat up in the oven to 225 Celsius degrees / 440 in Fahrenheit and cook for 5 more minutes
6. Break the feta. Add the pasta to the dish and stir
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 - แนวปฏิบัติและการใช้ชีวิต
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Sitting on my dorm bed and eating the cheapest instant noodles, watching this feels healthy😎
Hey! Awareness is the first step to solving a problem! And then we have “easy” and healthy solutions Selma gives us! Next step…try ONE recipe u can make in ur dorm room! Let’s DO this thing!
lol
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😁
😂🤣🤣🤣🤣
Not only are the recipes delicious-looking but has anyone ever told you that your voice is very soothing?
Thank you so much🥰🥰
So true 😊
I love your consistency with both uploading and the quality of your videos, as well as how you regularly listen to comments and make recipes that fit people’s requests! thanks for the great work every week 💗
Thank you so much🩷🥰 I share these recipes for you guys, so I want to make the kind of recipes you want to see🥰
I like how you put the list of the ingredients on the screen. It’s really helpful
Selma, for someone who has little time for food prep your channel has been a god-sent! Thank so much!
The blueberry cheesecake baked oats look SO good!
Thank you so much🥰
Yes. I would be interested in all you mentioned. Loving your videos and your style. Thank you ❤
Awesome🥰 Thank you so much❤
Seeing how you eat in a week and also seeing the price comparisons would be super interesting! I'd love to know more about saving money, especially nowadays, and would look forward to it :) greetings from Germany!
Awesome! I’ll try to share more clips from the grocery store in the next video😍 Happy to make more budget-friendly recipes☺️ Greetings from Helsinki🩵
yesssss make what i eat a week😍😍😍
Happy to😍😍🥰
Yes please would love to see some grocery store runs and grocery hauls 😊
Happy to share them😍☺️
Having just moved to a new country, this is my first time cooking. It was a struggle to make eatable meals and I poisen myself twice. Your channel has been a blessing, I keep improving on the way I prepare meals for myself and learn new healthy eating habits. Thanks for providing us with delicious meals that are very easy to prepare but still taste great!
So glad to hear that these recipes are helpful☺️ Thank you so much😁
Yes please! I would love to see what I eat in a week!! 🙌🏼
I’ll film one asap😍😍
I love the fact that you show ingredients properly before making other like other channels where they show very fast which makes video bit boring.......love your channel❤👌👌
Your channel will reach millions very soon
thank you!!! i also want to see a "what i eat in a day" type video and a shopping video, if you wanted to make them
Yes, definitely please and thank you show us every part of your lifestyle. Blessings dear ones🌱
Lady, I have been eating your meals for a month and I've not only lost the perpetual bloat but I am holding a stable weight, feeling very satiated and barely snacking. These baked cheesecake oats are amazing, I added flaxseed meal and bulk nutrients vanilla maple thermogenic whey. Don't ever stop!
i'm about to make these - i'm super excited to check them out! great that you're feeling so full and well
Lovely ideas again, thank you. I’d love to see a ‘what you eat in a week’ video and would be interested to find out about the cost of a regular grocery shop in Finland. I am in the UK and prices have gone up quite a bit here lately. Thanks 😊
Thank you so much🥰 Happy to film a ’what I eat in a week’ and more grocery shopping content☺️ The prices have gone up here too😩
@@fitfoodieselma thank you ☺️ I shall keep an eye out for that video too.
Prices seem to be crazy across the world … not sure when this will settle if it would at all.
I love your videos for new ideas on high protein meals, I would love to see even more savoury options for breakfasts and snacks too 😊 thank you
All the recipes look 😋 but I like the blueberry cheesecake bakes the most. It looks like it would taste delicious warm or cold 🤤🤤😋
Thanks for the recipes Selma!
Thank you so much☺️ Yes, it’s so good both ways😍😍
Loved this feta recipe and the blueberry baked oats looked so yummy!
Yes would like to watch what you eat in one week!
A weekly video would be awesome, love your over Night oats and snack ideas especially.
Yes what you eat in a week would be good plz xx
I’ll film one asap😍😍
Yesssss to the "what i eat in a week" video!
Please, you save me so much headache.
just seen your youtube channel and love your work. it has inspired my kids and I to meal prep with ease. we are gluten free and working on improving our health and gut so your meals are perfect mix of healthy and yummy. I used to calorie count but now focusing on nutrition, moderation and consistency. Love to know too what your week looks like.
I just may need to try those baked oats this weekend. 😊. I am just coming from eating keto to a more plant forward approach to my nutrition and they look amazing and easy. I’m old enough to be your mother but I adore watching your cooking. 😊
Hope you try them out and like them😍 Thank you so much🥰
I would be very interested in seeing grocery lists and costs! Thank you for sharing all of your wonderful, delicious recipes with us! I greatly appreciate it!
Happy to share those😍 You are so welcome🥰
Yes please to a 'what i eat in a week video' I am definitely going to try the blueberry cheese cake breakfast!
Happy to😍 Yay! Hope you enjoy☺️
Thank you for your efforts, your recipes look so healthy, clean, and delicious. I'm going to try to make a complete week of meal prep and I think it will reduce my grazing and also wasting food and buying junk food too
You are amazingly creative - I can eat like this everyday and never feel like I’m missing anything. Thank you Sweetie!
I would love to see "What I eat in a week" video
I’ll film one asap😍🥰
Wow all the recipes look super delicious and yummy , thank u sm for always bringing the best recipes for us.
Again love ur videos so creative I love to see u shop the ingredients then cook it and tell us how much u spent am always looking to budget on a healthy plan
everything looks so delicious!! Love your videos! you are amazing!!🧡🧡
Love grocery, lists and meal plans really enjoy your content and especially how you bulk up the protein with greek yogurt and cottage cheese moreso than protein powder.😊❤
same - i'd rather make things will REAL food with real protein. protein powder is fine but i don't make a point of buying it often.
Yes please! Do a what I eat in a week vid! I meal prep mon-fri. Then I don't know what to do and end up messing my macros during the weekend! 😢❤
You're so adorable!
I love your videos❤
Yes, I would love to see what I eat in a week!!! Love your videos! Thank you
I made that pasta dish this week and it was delicious. My husband also liked it and he is not a big pasta fan. Thanks for sharing your recipes ❤
Yes to making all the videos you mentioned.
Will do!😍
Your videos are everything
I love your channel! And I’d love to see a week meals and a video. What about a grocery list? Thanks.
I have been looking for a good recipe for oats! I really like the look of this one! thanks for sharing! xoxo
Love ur meal preps❣️❣️
Yes grocery hauls are awesome. Please all your content is awesome you are my new favorite video person, love your voice too.
I really enjoy your meals! Thank you for sharing them with us and showing how to do It’s very helpful /from Glen Burnie, Maryland land.💖💖
Your videos are amazing and inspiring. I will definitely be trying this! Also, I absolutely love your containers and jars! Where did you get them?
All are great receipes! 🙏❤️
Thank you so much❤️
Love everything, wanna get the jars❤
I love your channel😍Thank you very much, for sharing and inspiriation. Greetings from 🇩🇪
Thank you so much🥰 Greetings from Helsinki☺️
Love this ❤
Looks good would love a grocery vlog as well as what you eat in a week 😍
Thank you so much for all the delicious recipes! ♥ Would definitely be super interested in a what you eat in a week video! :3
I just have to say. What a great job you are doing! I can t thank you enough. Your recipes are easy, healthy and delicious. I’m a busy mom and this is helping me a lot. Mis kids and my husband love your ideas.
Are you familiar with lentils? They are a good source of protein. May be you can came up with a recipe. Thanks again
Yessss please make video about grocery shopping. Waiting 😁
You really killed it 👏 🙌 💯🤘🤘🤘🤘
I’d love to see how you grocery shop!
Love your recipes!! Do you know what size are the mason jars you use for the salads? Thank you!
Hello! I recently discovered your videos and they are truly amazing! I am wondering if you might be able to include calorie content? Thank you for all of your beautiful efforts and recipes.
Yess do a shopping haul
Happy to😍😍
Loveeee these
Thank you🥰
Everything looks so yummy
Could you also share you containers xx like your jars and tub
Thank you for the yogurt free breakfast idea!!
Would love to see a what I eat in a week video 💕
This is wonderful! Do you have the macros per serving for the Blueberry Cheesecake Baked Oats?
I would love to see what you eat in a week. Thanks for another great video.
I try to film one asap😍🥰
Not just 100g of protein, but so many veggies, and almost no added sugar! I'm so going to make that pasta later this week. Or maybe just pile the roasted veg on top of a salmon burger.
Also a pleasure to watch your videos ❤️.
Can i ask you what you flours exactly are in the usual gluten free mixes that you use in your desserts ?
Thank you a lot 🙏.
Everything I've watched looks so yummy!! I would enjoy a what I eat in a week video. Again, all the food looks so good. You are such a cutie and seem like a sweetheart 🩷💐
Awesome
These are great! Do you know how many total calories does the meal prep approximate to?
Wanted to make the oats for breakfast, but there is an egg shortage in Norway right now (been to every grocery store in my city, and they're all out T_T), so I suppose I'll have to wait for a few weeks :( Thank you for the recipes as always
Love the ideas you share but s many are use yogurt or cottage cheese - what can we do if we also can't have milk ( not the lactose - but the actual casein in milk )
Yes.I would be interested.
i was wondering which specific protein powder you use in your recipes?? my stomach really hurts from regular whey as well and i would love to switch to vegan protein but im not sure which one to get!! thank you sm 🩵
I would love if you could indicate each servings of each individual recipes nutritional value.
Queen❤️❤️❤️
Could you state approx how much protein each recipe has? Thanks for your videos!
Hey! I was curious to know if I could use almond or coconut milk instead of milk in the breakfast casserole and the pudding mixture?
Hi like your blender. What blender is it?
Can you please make a “what I eat in a week “ video 🙏
I try to film one asap😍😍
What size jars do you use for the salads? How many ounces are they?
Can you please do a total cost calculation.....
Delicious 🤤
Can you please share the link to the salad jars ? Thanks!
They are in her Amazon store. There should be a link in her description
Any idea how I could alter the blueberry cheesecake oatmeal bake to cook in a 9 by 13 pan?❤️
I would maybe make 4 servings of it or even 5🤔 And just bake it for a bit longer, about 35-40 minutes❤️☺️
I love the 100 g of protein a day, but I try for 130-140 and track crabs and fat. Do you track carbs and fat or just protein?
Can you share more salad jar recipes, and can you share other alternatives to banana options? You use banana a lot, but we don't buy them often as it upsets my husband's tummy.
Lastly, I'd love more yummy bread options. Your high protein banana bread is amazing, but more options would be great!
Thanks
Do you think baking and dividng the blueberry cheesecake oats in a muffin tin would work fine? I don't own any ramekins or individual oven safe bowls.
I think it would work well😍😍 You could also make them in a bigger baking dish, then I would just bake it for about 30 minutes🤔
Yammi😍😋
Hi thank you for sharing, please can you make video for vegetarian without eggs please?
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I wanted to ask you where do you get your nice glasses please?
Yes
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How big are the ramekins?
I love you girl 💙
Where to buy those strawberries cups with wood spoons?
She has an Amazon store and she has them listed there. I just ordered some from her store link. They will be here tomorrow.
How much protein for each recipe? Sry if i missed it in the vid.
What i eat in a week!!!!!! 🥳🥳🥳🥳🥳
That pasta looks bomb
I would love to see a what you in a week video!
Selma, this is sort of about the food you make…the last couple of your videos I’ve really noticed your fingernails. They look so good & healthy. Do you do anything special to help them? In the meantime, all of the meals look fantastic. Do you go to a produce market? How long does it take you to meal prep, start to finish? Thanks.