WHAT I EAT IN A WEEK | Healthy, High protein & Easy Recipes
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- เผยแพร่เมื่อ 11 พ.ค. 2024
- WHAT I EAT IN A WEEK😍 In this video I share 15+ Healthy & Easy Recipes. I also share my typical high-protein meal prep in the beginning of the video. I meal prepped on Sunday and then I ate those meals from Monday till Wednesday. All the written meal prep recipes are below😁
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 per day💪🏻
00:00 Intro
00:11 Overnight Oats Meal Prep
01:28 Caesar Salad Jars
03:09 Hummus Snack Boxes
04:05 Greek-style Meatballs
05:17 Tuesday Breakfast
05:46 Tuesday Lunch
06:01 Mango Slushie
06:40 Tuesday Snack
06:45 Tuesday Dinner
06:52 Wednesday Breakfast
07:15 Wednesday Lunch
07:27 Wednesday Snack
07:32 Wednesday Dinner
07:39 Healthy Jam Chocolate Bites
08:09 Strawberry Mango Smoothie
09:05 Mini Lunch Meal Prep
09:57 Caprese-style Salad
10:24 Healthy Chocolate Nice Cream
10:45 Pesto Pasta
11:36 Chocolate Strawberry Pops
12:01 Friday Breakfast
12:31 Lunch Salad
13:11 Berry Protein Smoothie
13:33 Pizza
14:01 Friday Dessert
14:10 Chocolate Banana Pancakes
15:31 Post-workout Snack
15:42 Saturday Lunch
16:24 Healthier Chicken Nuggets
17:13 Saturday Dessert
17:19 Berry Banana Smoothie
17:43 Crunchy Chicken Wraps
18:11 Yogurt Bowl
18:24 Viral Salmon Rice Bowl
BREAKFAST:
Peanut Butter & Jam Overnight Oats
Ingredients for 3 servings:
1 1/2 cups (gluten-free) oats (360 ml)
1 1/2 cups (lactose-free) low fat Greek yogurt (360 ml / about 375g)
3 tablespoons unsweetened peanut butter (I use a pb that is 100% made of peanuts)
1 tablespoon maple syrup or honey
1 1/2 cups milk of choice (360 ml)
For the strawberry chia jam:
1 1/2 cups / thawed frozen strawberries (360 ml / about 250g)
2 tablespoons chia seeds
1 teaspoon maple syrup or honey
1. First make the chia jam. Mash the berries. Add the chia seeds and maple syrup and stir. Let set in the fridge for 30 minutes
2. Meanwhile mix all the ingredients together for the overnight oats. Let set in the fridge for 30 minutes
3. Then add a layer of the overnight oats into jars or glasses, then a layer of the jam. Then repeat the layers. Store in the fridge
LUNCH:
Caesar Salad Jars
For four servings you need:
4 chicken breasts
4 eggs
Lettuce mix
Kale
Parmesan flakes
Chicken marinade:
juice of 1 lemon
3 tablespoons (garlic infused) olive oil
1 teaspoon dijon mustard
1/2 - 1 teaspoon salt
1/2 teaspoon pepper
1/4-1/2 teaspoon chili flakes
1. Mix all the ingredients for the marinade together
2. Let the chicken marinate in the fridge for about 1 hour
3. Then bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes. All ovens are different, so check that the chicken is fully cooked and bake longer if needed
Caesar Dressing Recipe (this makes extra):
2 egg yolks
4 small anchovies
4 tablespoons lemon juice
2 teaspoons dijon mustard
pinch of salt
pinch of black pepper
1/4 cup olive oil (60 ml)
4 tablespoons grated parmesan
1/2 cup Greek yogurt (120 ml)
1. Mix all the ingredients together in a blender
2. Store in an air-tight container/jar in the fridge
SNACK:
High-protein Hummus & Veggies
High-protein hummus (this makes about 4 servings):
1 can chickpeas (about 250g)
1 cup (lactose-free) cottage cheese (about 200g)
juice of 1 lemon
3 tablespoons tahini
1 tablespoon garlic infused olive oil
1 teaspoon ground cumin
1/2 teaspoon salt
Vegetables
Baby carrots
Cherry/grape tomatoes
Cucumber
1. Add all the ingredients into a blender and mix until creamy
2. Build the snack boxes
DINNER:
Greek-style Meatballs, Rice and Veggies
1.7 lb. / 800 g lean ground beef or ground chicken
1 bunch of parsley, chopped
1 bunch chives, chopped
120g feta
4 tablespoons oregano
1 - 1 1/2 teaspoon salt
pinch of pepper
2 eggs
Greek yogurt sauce:
1 cup (lactose-free) Greek yogurt (240 ml / 250g)
3 tablespoons chopped chives
1 - 2 tablespoons oregano
1 tablespoon dried basil
1 tablespoon lemon juice
pinch of salt & pepper
1. Mix all the ingredients for the meatballs together. Roll into balls
2. Bake at 200 celsius degrees / 390 in Fahrenheit for 12-15 minutes, or until fully cooked
3. Mix all the ingredients together for the yogurt sauce
4. Serve the meatballs with rice, Greek-style salad and the sauce
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
#healthyrecipes #highprotein #mealprep - แนวปฏิบัติและการใช้ชีวิต
I have to thank you with all my heart. I have cancer, for 1 year now. Your recipes have helped me so, so much!! The extra protein had changed my life with the energy I need because if my chemotherapy.
If not for me finding you, I would still be struggling with trying to get energy throughout the day.
🙏🏼🙏🏼🙏🏼💜💜
God Bless You! 😊Hope you are cancer free soon!!!!
I'm so sorry to hear that you're going through this. Sending you so much love❤️❤️ I hope each day brings a little more strength and healing your way🫶🏻 So glad to hear my recipes have been helpful❤️
I’m so glad you’re doing well. I lost my best friend of 50 years in Jan. She fought cancer for 3 years. She was so determined to keep her life going. She has 6 grandchildren & another due in June. It’s so nice to see someone is doing well. I will keep you in my prayers. God bless you.
I send you beams of love with health and strength ❤ Been there, too, so I know how hard it is and how much courage and optimism it needs to get through 🫂
❤❤❤
It was a very enjoyable and inspiring video, but don’t feel pressured to make this style of video if it’s taking up your valuable thesis-writing time. Good luck!
Thank you so much🥰🥰 Yes, this video took quite a lot of time to film and edit, so I’ll probably make another one like this after my thesis is ready☺️
Not me always hitting the thumbs up before the video starts 🥰
I do this as well! I know I will watch and enjoyed!
Love the what you eat in a week video! It’s such a great reminder that healthy can be simple, delicious and still have variety.
Best of luck with your thesis! Thanks for showing us Helsinki, and such useful recipes! As usual!
Thank you so much☺️ My pleasure!😁
I love it! This is the very FIRST video that I've watched from your channel! I'm thankful that TH-cam suggested you to me. I'm always searching for healthy recipes!
Your videos are a great inspiration to me as I am going through my healing journey. Whether it is a week of what you eat, or a day of what you eat, or shorts, I love them all! It is very helpful to have the written recipes. Thank you for doing all of the work to provide those for us. I wish you well as you complete your master's degree!
🍅"Cherishing the moments shared around the dining table."
🍓Reflecting on the profound connection between food and memories."
🍊"Witnessing the harmony of flavors dancing on my palate."
🍒Recognizing the power of food to bring people together."
🍓"Honoring the heritage and traditions behind each recipe."
Hi Selma 🤗 I'm from Canada and really enjoy your meal prep videos. I'm mostly plant -based but you give me some good ideas for me and my husband both. I liked seeing what you ate in a week and some other fun things you included. Your friend's puppy is sooo cute!!
Hey it was really neat to see all the different meals and the way you fit meal prep into your week. Thanks for including your usual meal prep and recipes at the start - I reguarly follow these and would hate to have to look through a longer video for them but this was a perfect way to combine the two!
Your videos have been a massive help for me and my family! I love that you use ingredients we have readily available.
Best of luck to both you and your boyfriend with you Master thesis writing! ❤
PS - Just bought your cookbook; I'm so happy! 😊
Thank you so so much❤❤❤ So glad to hear my videos are helpful🥰 Hope you enjoy the recipes💛
Thank you for taking your time to make this video! I like how you always come up with such cool meal ideas. The peanutbutter oats especially look really scrumptious, I feel forced to try them out now haha 😄❤
All the best for your thesis Selma! I'm sure you both will do a great job.
All recipes look 😋
I'll be making the pancakes tomorrow for breakfast. Can't wait!
Thanks for the recipes and the videos!
I really admire your work! I am from Czech Republic but live in Australia and you give me so much inspiration for meals! Thank you so much and good luck with your thesis :)
So many great ideas. I loved the style of this video. Thanks for all the recipe inspiration 💗
Thank you 😊 I appreciate you showing how well the Jar Salads 🥗 go perfectly in the bowl or plate 🍽️
Thanks for sharing~ I can’t wait to try it!
Looks so delicious and appetizing, super!
Thank you! ❤❤❤
I just found your channel and i LOVE EVERYTHING you make you are so creative, I just wanna say i love you and thank you for your effort !! 🤍
Love these videos! I have IBS and I've tried a few of your meals so far I haven't had any issue. 😊
Everything looks so delicious!!! Can’t wait to try these recipes!!
Selma, just to remind you we chatted about your video when you talked about counseling & I told you I was going because my best friend was sick with cancer. I can’t remember if this was before or after she died. Well we were at my oldest son’s home tonight & he told us that he’s currently going. He also told us about some tests he’s had. I couldn’t be more proud that he shared that with us. It takes courage to decide to go & courage to tell people, some are very private about that. Anyway, that was kind of off topic of this video, but I wanted to share that with you.
This video was amazing, I want to make everything!! The chocolate ice cream looks fabulous! Chocolate is my weakness! The salads looked so delicious & healthy! I really enjoy your channel & try to watch all of your videos. Thanks for sharing all of your yummy creations!
Thank you, Selma! This was great. I would like to see more content like this. Love from the USA. 💖
Great video, lots of inspiration in it. I’d love to see more of these :) thank you
Loved this vlog style video ❤.. Thanks for sharing 😊
Im really into your Videos. Youre doing a Great Job!☺️
Hi Selma and All,
Greetings from Montreal, Canada this Sunday morning!
Thanks for your wonderful and calm videos, and for sharing your recipes!
Best of luck with thesis-writing to both you and your boyfriend!
Catherine
Your recipes look delicious. Thank you for sharing ♥️
Thank you for your awesome recipes It helped for my eventful days 😊😊😊
Love this!
Love your videos. I have ibs and always enjoy your recipes.
Wonderful compilation. Good luck on your thesis and Masters. Take time off if you need to achieve your goals. I appreciate all those meal prep ideas. 🙏❤️
I am older but have a sweet tooth and now diabetes and HS aka inflammation. Also lactose intolerence. I love your desserts and smoothies.
Love this blended style of video!😊 Is yt your full-time job?
Nice Video 🤩 thank you for sharing this
I love the way you give everything a wee sensual shake 😂👍 that's quality sister💯 these recipes are awesome 👌 keep them coming 👍
Can you do this every week? Really enjoyed it this chill vlog style video. Keep up the good work!
Everything looks delicious and is so beautifully presented. Thank you so much for so many new dishes to try!
Thank you so much☺️☺️
Good luck on your thesis. I just did my master's presentation (in lieu of a thesis) on Tuesday.
Please do more of these!!❤❤❤
I really enjoyed this video! ❤
Loved this!!!
Selma thank you !!!!!❤
Such an awesome video. Thank you so much.
The peanut butter and jam oats look amazing 🤤
I love these types of videos 😊
wooooow! love this video 😍
I am really enjoying you videos ! "My plan is to write four pages a week.. so far I have a half a page." 😂 All the food looks yummy !
can’t wait to make the pancakes ❤❤
I have IBS aswell and I love your meal prep style...I loved this video style best...please do film more ...thank you
These videos have changed my workout nutrition intake so many great suggestions and recipes. They all are tasty and gives me my protein and enhanced energy for my workouts
So happy to hear that😍☺️
Absolutely loved your videos! Could you give any tips for socializing with I b s? Or traveling with it?
Great video!! Please make more that are similar.
Hi Selma I'm from Italy... Thanks for all the wonderful recipes.. I'd like to know the brand of your blender... Thank you😘
Me inspiras ❤ i like your recipes
❤❤ Great Video❣️
Great! Please go on!! 👍🏻😇
Your videos are now just like therapy for me 😍... Love from india 🇮🇳❤️
Amazing ❤
curious about the dressing for th caprese style salad x
Hi, I love your channel and your healthy meals you make. So I have a question can you tell me if the meals and snacks you make healthy for someone with type 2 diabetes if not can you make some recipe meals that is also for diabetes. Thank you love love our videos. Oh what kind of peanut butter do you use in those desert recipes.
It’s hard to hear you, even w the volume way up, and you’re so pretty, there’s no need to hide behind your hair, love when it’s not covering your face 🤗 but great video! I wish you nothing but the best! ❤❤❤❤😊😊😊side note, chickpeas, cherry tomatoes and too many strawberries can definitely mess up those of us who have ibs, the Monash university app really helps me.
I would love to see some homemade grain free cereals please 🙏
Cute puppy!
YUM🤩
@fitfoodieselma can you share the gadgets you use in filming?
For the pancakes, what’s the best substitute for the bananas. Or what does the banana provide (that’s needed)? I like bananas but not the sugar. Thanks
Your boyfriend seem to have live his best life :-). Great creations, I will try out the rastberry chocolate bites
Nice sharing 😊
How do you make the mango slushie more like a liquid/smoothie?
That green juice what do you use ingredients
What dressing did you use on the Mozzarella and Chickpea salad, please?
can the snack bite and the pop be done with white chocolate?
Where did you buy the overnight oats jars and mason jars from? Please say Amazon
Heya, can you please include how many ml the jars that you use are?
such a cool girl love you❤
What pans do you use???
🤩it all looks so good!!🤩 You are so creative.
Good girl ❤
Where can I buy these jars you use for salad?
Yummy 😋❤
Beautiful❤❤❤❤❤lindo demais 🤗🤗🤗
What kind of oats do you use? Quick or rolled oats?
Quick .. maybe ..
Y'all are a cute couple 💞
😍😍
Gosh , i want to come to your house to eat 😩
New subscriber
Me too! :)
@@candacedawn357 So cool
Can you please move in to my house and become my private chef?
Everything looked yummy! Your bf is spoiled. 😊
Hi , Im Kurdish From Kurdistan 😍 ❤
Thank you for your awesome recipes It helped for my eventful days 😊😊😊
Thank you for your awesome recipes It helped for my eventful days 😊😊😊
Thank you for your awesome recipes It helped for my eventful days 😊😊😊