Healthy & High protein Meal Prep with Easy Recipes | 100G+ protein
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- เผยแพร่เมื่อ 22 พ.ค. 2024
- Healthy & High-protein 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 for three days this time. I meal prep lunch, snack and dinner for both my boyfriend and I, and then breakfast just for myself☺️ To make six servings of each meal, you can just multiply the amounts.
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:
High-protein Chocolate Sheet Pan Pancakes
This makes about 3 servings:
3 bananas
6 eggs
3/4 cup chocolate protein powder (180 ml / 3 scoops / about 90g), or 1/2 cup / 120 flour
3 tablespoons unsweetened cacao powder
1 tablespoon baking powder
1. Put all the ingredients into a blender and mix until smooth
2. Pour into a baking pan lined with parchment paper
3. Bake at 180 Celsius degrees (350 in Fahrenheit) for about 25-30 minutes until a toothpick inserted to the center comes out clean
4. Store in the fridge
LUNCH:
Pesto Pasta salad
This makes about 6 servings:
1.1 lb. / 500 g lentil/chickpea pasta, cooked
2 lb. / 1 kg cherry/ grape tomatoes
9 oz. / 250 g mini mozzarellas
3.5 oz / 100 g arugula/rocket
pesto, to taste
1. Cook the pasta according to its packaging
2. Wash the vegetables
3. Add all the ingredients into a container/bowl and stir to combine
4. Store in an air tight container in the fridge
SNACK
Yogurt Bark
This makes about 6 servings:
3 cups (lactose-free) low fat Greek yogurt (720 ml / about 750g)
3-5 teaspoons maple syrup or honey
2 teaspoons vanilla extract
Topping examples:
homemade granola (recipe below)
6 tablespoons unsweetened peanut butter
1 cup raspberries (240 ml / 140g)
1 cup blueberries (240 ml / 170g)
1. Mix the yogurt, maple syrup/honey and vanilla together. Spread it on two plates / cutting boards lined with parchment paper
2. Add the toppings
3. Freeze for a couple of hours
4. Cut into pieces. Store in an air tight container in the freezer. Let defrost for about 10 minute before serving
Recipe for the granola (this makes extra):
2 cups gluten-free oats (480 ml)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup
2 teaspoons vanilla extract
2 teaspoons cinnamon
1. Mix all the ingredients together
2. Spread the mixture on a baking pan lined with parchment paper
3. Bake at 180 Celsius degrees (350 in Fahrenheit) for 20-25 minutes (mixing in between)
DINNER:
Burrito Bowls
This makes about 6 servings:
1.8 lb. / 800 g chicken mince
1 tablespoon garlic infused olive oil
salt & pepper to taste
1 bunch of chives chopped (or if you don’t have IBS, add garlic/onion to your taste)
2 - 3 tablespoons paprika spice
2 teaspoons ground cumin
2 teaspoons ground coriander
Pinch of chili powder
1 can diced/crushed tomatoes
1 1/2 cups uncooked rice (3,5 dl)
1 can black beans (about 230g)
1 can corn
4 bell peppers
For serving:
low fat (lactose-free) sour cream
salsa (if you don’t have IBS)
Fresh coriander/cilantro
Lime
Avocado
1. Cook the chicken mince with a little bit of olive oil
2. Meanwhile cook the rice
3. Season the chicken mince. Add the diced/crushed tomatoes and stir
4. Build the bowls and store in the fridge. Reheat in the microwave or on the stove
5. Serve with low fat (lactose-free) sour cream, salsa (if you don’t have IBS, fresh coriander/cilantro and lime
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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Hey just want to let you know you're such a healthy inspiration. Too few influencers focus on the importance of protein. You make adding protein so approachable. Keep up the amazing work ❤️
Well said, she's helped me a lot 🎉
Thank you so much❤️❤️ So happy to hear that my recipes are helpful🥰
Agreed!!!
As someone with ADHD these recipes are really great for me because they're on the simpler side with not too many steps or chopping. I'm actually excited to try these
I've gotten into eating more and more whole foods for the last year and a half. Slowly but surely, I have lost 40 lbs. But, I found meal preparations to take well over an hour nightly. Who has that kind of time? Thanks to these videos, it looks like eating a variety of tasty, healthy foods can be made simpler. Funny thing is, I have all the ingredients for the pancakes in my kitchen now. I just need a better blender... Upgrade! Thank you!!!
That’s awesome!😍💪🏻 Meal prepping saves so much time🙌🏻 Hope you like the pancakes😍🥰
@@fitfoodieselma Thank you so much! I'll definitely hit my weight loss goals following your recipes (especially the desserts because sweets are my weakness).
I finally found what I can prepare for my son for school :) i was looking for something healthy and tasty,thank you!
I’ve tried several of your recipes and have enjoyed them all. I’m now incorporating some of them into my regular menu. Thank you for your inspiring recipes!
Thank you so much! This makes me so happy🥰🥰
Is it possible to tell us the calories too please ? Amazing recipes
Wow im so glad i just found your channel. Ive been struggling recently with finding new healthy recipes and these look so good ❤cant wait to try the yougurt bark
Ohh I’ve just discovered your channel , your meals are so different and so aesthetically pleasing too
I love your recipes!
The pesto pasta salad was a hit at home. The first recipe that I cooked from your channel. My husband and I liked it very much and it is so quick and easy to make. I will try more of your recipes ❤
These look so good!❤
I love ALL of your recipes!!! Thank you for sharing 😍
Thank you so much🥰🥰
Thank you so much friend for your sharing, your healthly recipes ❤❤❤
Love this!!
Awesome recipes been inspired to eat this way from your videos
Thank you so much for your videos, I love your receipts. And your voice is very relaxing to. New subcriber
🍓"Highlighting the importance of conscious and mindful eating."
🍇Celebrating the journey of ingredients from farm to table."
🍔"Food is an expression of culture, heritage, and creativity."
Wow! Looks amazing! Can’t wait to cook these recipes myself 😊 Thank you!
Thank you so much🥰🥰
Fantastic video ❤❤❤
These look so good! 😋 can’t wait to try
Thank you so much🥰🥰
I would love to see healthy dessert recipes next ❤ the food looks lovely!
Great idea😍 I need to include a healthy dessert into my next meal prep video🤩🤩
Amazing video... I absolutely enjoyed it ❤❤❤
Thank you so much❤❤❤
You should also do meditation videos 😂your voice is very soothing !
Love the meal prep too thx !
Loved this video.
Recipes look (and I'm sure taste as well) awesome.
Gonna try making the bark this weekend.
Thanks!!!
Enjayee
Sorry. Had to be done 😁
Thank you so much🥰🥰
Rice and beans! ❤
As a brazilian, i loved it 😂
Hey, thank you so much for these recipes your chancel has made a big difference in my eating habits, I'm eating way healthier! I was wondering do you happen to know how many calories are in your pancakes recipe or per square, thank you ❤
Good evening Selma, I just tried the granola your way and it was really tasty, I brought the rest of the ingredients to try the yogurt bars. I will be preparing the cake tomorrow and I will serve it with keto chocolate composed of coconut oil, cacao powder, honey and an added flavor I used orange zest, and I will also put a spoon of strawberry jam keto made with Shia seeds, honey, lemon and raw strawberries, I will make small cakes with the genoise you made many layers with both mixtures
So happy to hear that😍🥰 Thank you for trying out the recipe🤩 Sounds awesome😋😍 Such a great idea to add orange zest😍
Wow!❤
Fantastic video 🥰🥰🥰... Your meals are amazing
Thank you lovely🥰🥰
Thank you 😊
What can you use in placr of coconut oil?
Thank you ❤
Looks delicious 😋
Greetings from the neighbor Sweden 🇸🇪
Hi is there any substitute for the protein powder in the pancakes? Will regular flour work?
Hi! Could you please link the containers!!?
It was all really beautiful, but one tip would switch the coconut oil for another healthier oil, because it is almost full of satureded fat. Besides that all amazing
Thank you! I’ve been enjoying your recipes. I’ve even got my husband eating better because they are so tasty and that’s saying a lot! Thanks.
So happy to hear that😍😍🥰
Hi,
Firstly i want to say: absolutely love your recipes. Theyre so good and healthy, and theyve definitely made healthy eating easier for me. Thank you so much. 😊 Do you think you can maybe do an eggless pancake recipe?????
Hi! Thank you so much🥰 So happy to hear that the recipes are helpful☺️ Of course!🤩
Can the pancakes be frozen? Not sure if they will break down during the thaw.
Do you have an alternative to the chocolate in your sheet pancakes? I can't eat chocolate!
where are your containers from?
What kind of rice did you use?
Thank you so much for your work i look forward to your meals, they’re simple and yummy and they help me with the protein i need for breastfeeding my baby
You are so welcome!❤️🥰
Thank you ❤ 🫰😊
look so good
That food looks too good and beautiful. I know you got to be a professional working somewhere or you have your own business one or the other because that looks too good to be true lol I love it 🙌🏾😁👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾❤️👍🏾
Quick question. I can't eat oats, could I use quinoa flakes instead? Thanks so much for your excellent channel.
Yes, they should work☺️ Buckwheat flakes work well too😁
Time to get my bf eating better. He gotta live just as long as me. >:3
How many calories in a granola?
Nice ideas… and where is Selma from if it’s not secret?
Nice sharing you beauti ❤ yummmy
For pancakes - can I do half wholewheat flour half protein powder? For me with all protein powder they will be too sweet :(
Yes that works well😍🙌🏻
Дякую ❤продовжуйте
ما شاء الله عليك روعة 🎉
Where are the recipes?
Do you have actual recipes we can follow
🌺👍👍🌺
In throwing this in the waffle maker.
Are you Finnish or Swedish?
Finnish☺️
no eggs , no chicken, everything else looks good. nothing from underground. i do love yourself momi angel. love
Are you Bosnian?
I’m from Finland☺️
Great pesto footage 😊
Hi Selma, I’m following your channel for a while now and I find some very cool recipes and I adjust to my diet needs what I do see is you have some kind of please don’t get offended but obsessive protein over eating going on …I see it because how much more protein do you want to eat in a day and why is it so important to you or to teach us to eat that way?! what is OK ?
I believe if we follow all your menus every day we will go on healthy OVEREATING MODE and that is not OK so what is really healthy is the big question here.
I was watching your videos and I see you are very tall girl you do sports but I do think you have some overweight issues maybe that your high protein diet masking it and you belive that will help you 🤷🏻♀️
Ok you can ignore it or think about it.
still thank you for the nice recipes again and take care of yourself❤
Is ignorance bliss?
@@linswi4604 I knew all the ❤️ I will get from my coment but still that is how this social media works… we all can coment what we Feel 😅 🙃
So much protein per day ist unhealthy , especially animal products !
❤thank you!!!❤