Healthy & High protein Meal Prep & Grocery Haul | 100G+ protein per day!
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- เผยแพร่เมื่อ 24 มิ.ย. 2024
- Healthy & High-protein Meal Prep & Grocery haul😍 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! We also go to the grocery store and show you what the ingredients cost here in Finland☺️
I’m meal prepping breakfast, lunch and dinner for both my boyfriend and I and snack just for myself. 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💪🏻
Grocery list:
Almond milk
Greek yogurt
Eggs
Lentil/chickpea pasta
Olive oil
Dijon mustard
Light mayo
1.7 lb. / 800g chicken
7 oz. / 200g feta
1 cucumber
1.6 lb. / 750g grape/cherry tomatoes
Carrots
6 bell pepper
Spinach
2.2 lb. / 1 kg asparagus
2 zucchinis
Parsley
Basil
Chives
Lemons
Kiwis
Frozen mango
Strawberries
Dark chocolate chips
Ingredients I already had at home:
Rice
Oats
Bananas
Baking powder
Cinnamon
Vanilla extract
Kalamata olives
Dried oregano
Salt
Pepper
Vegan vanilla protein powder
BREAKFAST:
One Pan Baked Oats
This makes about 6 servings:
Ingredients:
4 mashed bananas
6 eggs
3 cups gluten-free oats (7 dl)
3 cups (lactose-free) Greek yogurt (7 dl / about 750g)
1 cup milk of choice (2,5 dl)
1 tablespoon baking powder
1 - 2 tablespoons cinnamon
2 teaspoons vanilla extract
toppings:
6 strawberries, sliced
1/4 cup dark chocolate chips/chunks (1/2 dl)
1. Mix all the ingredients together in a baking pan (except the toppings)
2. Add the chocolate chips and strawberries on top
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 40 minutes
LUNCH:
Greek-style Pasta Salad
This makes about 6 servings
1.1 lbs. / 500 g lentil/chickpea pasta, cooked
1.6 lb. / 750g cherry/ grape tomatoes
1 cucumber
3 bell peppers
7 oz. / 200g feta
1/2 cup kalamata olives (1 dl / about 90g)
For the dressing:
juice of 1 lemon
4 tablespoons (garlic infused) olive oil
2 teaspoons dijon mustard
2 teaspoons oregano
pinch of salt & pepper
1. Cook the pasta according to its packaging
2. Wash and chop the vegetables
3. Mix the ingredients for the dressing together
4. Add all the ingredients into a container/bowl and stir to combine
5. Store in an air tight container in the fridge
SNACK:
Smoothie Jars
For one serving:
1/2 cup frozen mango (120 ml / about 85g)
1 kiwi
1 scoop (vegan) vanilla protein powder
big handful of spinach
+
3/4 cup milk of choice (180 ml)
1. Add all the ingredients (except milk) into a jar or a ziplock bag
2. Before serving add all the ingredients into a blender with milk and blend until smooth
DINNER:
Chicken & Roasted Veggies with a Green Goddess Dressing
1.7 lb. / 800g chicken breasts
2 zucchinis
2.2 lb. / 1 kg asparagus, ends trimmed
3 bell peppers
olive oil
pinch of salt
1 cup uncooked rice (2,5 dl)
For the chicken marinade:
3 tablespoons (garlic infused) olive oil
1 tablespoon lemon juice
1 tablespoon oregano
1 teaspoon dijon mustard
1 teaspoon salt
pinch of pepper
For the green goddes dressing (this makes extra):
1 bunch of basil
1/2 bunch of parsley
1/2 cup chopped chives (1,2 dl)
1 cup Greek yogurt (2,5 dl / 250g)
3 tablespoons light mayo
juice of 1 lemon
1 teaspoon dijon mustard
(if you don’t have IBS, add some garlic)
pinch of salt
pinch of pepper
1. Mix the ingredients for the chicken marinade together. Let the chicken marinate for 1 hour
2. Wash and chop the vegetables
3. Spread the veggies on two baking pans lined with parchment paper
4. Place the chicken breasts onto a third baking pan lined with parchment paper
5. Bake at 200 Celsius degrees / 390 in Fahrenheit: chicken for 20 minutes, veggies for 30 minutes
6. Meanwhile cook the rice and make the dressing: add all the ingredients into a blender and mix until creamy
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
TikTok: vm.tiktok.com/ZMLs4yp7x/
My website: www.fitfoodieselma.com
#mealprep #highprotein #healthyrecipes - แนวปฏิบัติและการใช้ชีวิต
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I made these baked oats. I added a little shaved coconut to one side.
It is sooooo good!!! I froze a lot, it microwaves wonderfully!! 💜
I think your recipes and channel are one of the best. I appreciate detail, as I don’t cook very often. Much love from California!
Thank you so much❤️🥰 Much love from Helsinki, Finland🩵
Loved seeing the alternative to yogurt in smoothies! I also liked the different fruit combo of mango and kiwi with the spinach. I liked seeing asparagus mixed in with the veggies. Switching up my fruits and veggies is so healthy! Thank you.
So delish. Been following you prep for a while and not only am I saving money but the recipes are so easy. Thank you
Thank you so much🥰 So happy to hear that☺️
Likewise i love this amazing girl,I’m a big big fan of all your short videos,your voice is sooo calming ,soft spoken and sweet in my ears 👏keep sharing your talents healthy meals.Godbless always and all your followers across the Globe 🙏Emma from Sydney 🇦🇺.
Love all your recipes. You make life easier to plan what to make for the week. Appreciate all you do. I do have one favor to ask in your recipes is if you can please add what size pan you’re using. Thank you again for making life run smoother.
I love your channel ❤ I get so many meal ideas from you!
I found a Selma youtuber and she makes fit recipes which is I’m looking for to get healthier. It’s the heaven for me, I’m sold ❤❤
Please publish a high protein meal prep ebook ! Even better if you could include Vegetarian/ vegan options 🙏
I have a special folder in my notes app for all your recipes... I LOVE all of them 😍🎉
This makes me so happy❤️ Thank you🥰🥰
love your videos! your recipes look amazing!🧡😋
Thank you so much🥰💛
Yum! It's like you read my mind of what foods I would enjoy. Thank you for sharing! xo
I love your voice, it’s so pleasant. Especially like how you say, “Enjoyi” at the end.😊
Same!
I love recipes and love the slow prep action.
I'm new & am really loving your videos & recipe ideas! Made the chicken & roasted vegies & it was amazing! ❤
I love these meal prep vids! I also get inspired I have been doing lots of meal prep thanks to you, using your recipes. I also bought the exact same glass with bamboo meal prep jars for ovenight oats I love them!
Can those jars be purchased in the USA?
Thank you so much🥰 So happy to hear that💛 Glad you like the jars😍😍
@@janicesztabnik5471Yes, they are from Amazon☺️ I’ve linked them to my storefront, the link is in my profile😁
Is there a way to make all of your recipes and list downloadable?
The chicken was a big success today. I try to make one of your recipes every week and my husband always compliments how good it was. ❤
I like your channel I’m 51% Finnish lucky you live in that beautiful country
I love doing grocery and also see the grocery shopping ❤
Me too😍❤️
Love this! Thank you 👏👏👏
You're so welcome!☺️
Mmmmmmmmm thank you for sharing your recipes♥️
I made your green goddess and roasted veggies over rice! I used rotisserie chicken and it was such a good meal. Thank you
Nice, creative and simple ! Where did you get those meal prep smoothie jars(the wood lid ones)?
Fantastis looking meals, I will need to give them a go.
Thanks for sharing and was great to see your grocery shopping, too.
Prices are quite high where you are compared to UK prices I must add, but all ingredients look such good quality! 😊
Thank you so much🥰 Hope you try them out!☺️ Yes, the food prices here in Finland are so high😩😩
WOW great ideas ! Well done.
Thank you so much🥰
I will definitely try these Delicious protein recipes ❤ and no sugar 😋
Thank you 😊 🙏 💓 for all your hard work xoxo
Hope you enjoy❤❤🥰
I’d love to see a #veganfood prep for the day including with dessert! 🫶
I love all your recipes ❤️. Moika from Tampere 😊❤️
Thank you so much❤❤ Moikka from Helsinki🥰
Love it!
Thank you🥰
How many calories are you hitting everyday ?
About to start a Mediterranean diet and your channel is amazing
Awesome😍 Thank you🥰
The way you meal prep is so balanced and easy! ❤
Thank you❤❤
Would you eat the baked oats as dessert too? 😊 I will be making this today 🙌🏻👍🏻
Yummy! 😋Could you make a video with savory breakfast ideas? ☺
Of course! I’ll make a savory breakfast in the next video😍
Sont think we can get that shake in UK but will try to find it ❤❤
Thank u xx
These look so yummy! I was wondering what brand of vegan protein powder you use? I wanted to switch from whey to vegan but wanted to try the same one you use in your videos. Thank you!!🩵🩵
Thank you so much💛🥰 I usually use Happy Way’s vegan protein powders! They are definitely one of the best vegan protein powders I have tasted😍 Even my boyfriend loves them and he isn’t usually the biggest fan of protein powders! I have a discount code if you want to try out their products, it’s ”HAPPYSELMA”☺️ My favorite flavors are the vanilla, chocolate caramel and caramel biscuit😍 I have also used vegan protein powders from a brand called Prozis and they are good too☺️
@@fitfoodieselmai’ll definitely be using your code!! thank you so much ((:
@fitfoodieselma you make me and my gf so happy
We love eating healthy but your Desserts make us extremely happy ❤❤❤❤ and the eating right doesn't suck as much lol
Could you do a video on KETO high protein meal prep? Fantastic video thank you
Thanks for sharing ❤
You are so welcome❤️
Thank you 🫶hab durch deine Shorts mein erstes Kilo verloren 😊 deine Rezepte sind so lecker
Amazing video......i tried it and it was too delicious, your channel will grow in millions soon
Great content
I have a note diary too where i write the ingredients you say that makes it easier for me
Can i get a heart once?
Thank you so much🥰🥰 So happy to hear that😍 That’s great!☺️
Love your content! Amazing video!! What kind of brand did you use for the Vanilla Protein Powder? I have been struggeling to find one with a good flavor
Thank you so much🥰 I usually use Happy Way’s vegan protein powders! They are definitely one of the best vegan protein powders I have tasted😍 Even my boyfriend loves them and he isn’t usually the biggest fan of protein powders! I have a discount code if you want to try out their products, it’s ”HAPPYSELMA”☺️ My favorite flavors are the vanilla, chocolate caramel and caramel biscuit😍 I have also used vegan protein powders from a brand called Prozis and they are good too☺️
@@fitfoodieselma Thank you :) I will try to order them! The packages already look great 🥰
Wow ❤
Me encanta tu canal pero no sé puede traducir al español....a ver si se pudiera conseguir!!! Y gracias por todas esas recetas deliciosas y saludables❤😊
I’m sooo addicted to your videos, everything is so tasty and easy! I bought your ebook today, can’t wait to start trying some recipes 😍. Are you planning on a savory ebook as well? 🩷
Good recipe 😊
WoW it would be so Helpful if you could share Such Meal Prep Plans for Vegetarians n Vegans too😅✋️
Can you do more recipes with cinnamon? It’s my favorite and I don’t know a lot of healthy recipes with cinnamon
Amazing❤
May I ask you if your diet program is suitable for insulin resistance people or not? Thanks in advance.
Yammi it looks good 😍😋
Thank you🥰
Where can I get the smoothie glass/cup from? Looks so cool.
They are from Amazon☺️ I’ve linked them to my storefront, link is in my profile😁
@@fitfoodieselmaThank you!
Please leave your like 👍🏻
We love these videos, I do prep meals every week! 🥰
Thank you very much 🫶🏻
So happy to hear that❤❤ You are so welcome🥰
All the recipes look DEE-licious.
But this time...
1:32 - 1:36 . . .
This.
This gets my 👍 for the video.
If it were allowed I'd sit in the trolley and have my gf push me around while doing the shopping 😄
Thanks Selma
Hepsine bayıldım elinize sağlık
Me and my kids enjoying you
Where did you get your blender from?? Mine is so small😩
It’s from a brand called Wilfa☺️ I’m not sure to which countries they deliver. The brand is from Norway😁
Do you have anymore healthy snack recipes?
In every meal prep video I share one snack recipe☺️ I’m also currently sharing healthy snack recipe series on TH-cam shorts😁
Do vegetables taste good in this time of the year? Ours taste like plastic( So I can just use cabbage, carrots, beetroot, broccoli and cauliflower 😢
Yes, they taste the same as in the summer☺️ Oh no! So sorry to hear that😩😩
Asparagus cost how much?!
What is IBS?
Can you please post the recipes in print? The Prince and the video is hard to read it's very small. Thank you
I’m currently working on a meal prep recipe Ebook☺️ All the written recipes are always in the description boxes of the videos😁
💖💖💖🤩good recept💖💖✨🌿😋thank you✨ 7:12 17:28✨05/04💫🌠💚🌷💚
I love your vids and recipes, but the baked oats and smoothie have no sweetener. I think I’d have to add some stevia to make it tasty, or sugar free syrup on the baked oats? The smoothie gets a little sweetener from the vanilla protein powder, but again, I’d need to add Stevia. I wish I didn’t, just being honest.
The mango is super sweet and adds a lot of sweetness to the smoothie☺️ The bananas in the baked oats also bring sweetness, the riper bananas you use the sweeter the baked oats will be, but you can of course add a sweetener if needed😁
IM VEGAN, CAN I DO AWAY WITH THE EGGS , FOR THE OATMEAL BAKE??
I think so! Maybe a flaxseed “egg” or I believe bananas are good replacements but still give it a similar texture and holds the batter well enough when baking
Können sie das nicht alles auch in deutsch schreiben?
Google Übersetzer gibts umsonst
@@jajagubba1514 geht nur wenn das in den Komentaren steht
İts not Greek yogurt 🤝 it's Turkish 😌💃🏼🤤😙😙
Just found this channel love the recipes but don’t care for the slow prep action.
Sie ist mir si unsympathisch
Your food is great. The way you deliberately pick up, put down, scoop out drives me insane. Pause before, pause after, the attempt to be identical, and all the pausing. It's not bad editing, either. And definitely not "artistic." I lose the food because all I see is unnecessary BS.
You should seriously go take a nap or get a happy meal! How can anyone watch this video and have something to actually complain about? Go for a walk.
I can recommend you to talk louder you seem insecure when you talk so quiet