Easy, Healthy & High protein Meal Prep | 100G protein per day!
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- เผยแพร่เมื่อ 10 พ.ค. 2024
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Easy, Healthy & High-protein Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack, dinner and dessert 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, dinner and dessert for both my boyfriend and I, and then breakfast and snack just for myself☺️
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodieselma.com/downlo...
BREAKFAST
Strawberry Chia Pudding Parfaits
I used nonfat Greek yogurt in this which contains 13g protein per 100g. You could also use quark, skyr or protein yogurt!☺️
For one serving you need:
For the chia pudding:
2 tablespoons chia seeds
1/2 cup milk of choice, I used almond milk (120 ml)
1/2 - 1 teaspoon maple syrup
optional: 1/2 teaspoon vanilla extract
For the strawberry yogurt layer:
3/4 cup (lactose-free) nonfat / low fat Greek yogurt (180 ml / about 200g)
1/2 cup strawberries, I used thawed frozen ones (120 ml / 80g)
Toppings:
gluten-free granola (recipe below)
1. Mix together all the ingredients for the chia pudding in a jar
2. When the mixture is well combined, let it sit for 5 minutes and then mix again to get rid of any lumps. Let set in the fridge for at least 2 hours
3. Once the chia pudding is ready to serve, make the yogurt layer and spoon on top of the chia pudding. Add the toppings and enjoy!
Recipe for the granola (this makes extra)
2 cups (gluten-free) oats or buckwheat flakes (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
LUNCH:
Noodle Soup Jar
For one serving you need:
1 tablespoon (gluten-free) soy sauce
1 teaspoon garlic infused olive oil
1 teaspoon sesame oil
1 teaspoon vegetable bouillon (I used powder)
pinch of chili powder
3.5 oz. / 100g shredded chicken breast
1 small shredded carrot
1/2 bell pepper, diced
spinach, to taste
rice vermicelli noodles, to taste
1. First add the soy sauce, oils, bouillon and chili powder to the bottom of the jar
2. Then add the shredded chicken, carrots, bell pepper, rice noodles and spinach
3. Cover with a lid and store in the fridge
4. Bring the jar to room temperature ten minutes before adding the hot water
5. Add hot water and stir. Let sit for 5-10 minutes, until the noodles are cooked
SNACK:
Snack boxes
For one serving you need:
2 boiled eggs
handful of nuts of choice
cherry tomatoes
mini carrots
green grapes
DINNER:
Warm Quinoa Feta Salad
This makes about 6 servings
For the roasted vegetables:
3 bell peppers
2 zucchinis
1 broccoli
2 tablespoons olive oil
Pinch of salt
For the roasted chickpeas:
14 oz. / 400g chickpeas
1 tablespoon (garlic infused) olive oil
2 tablespoons paprika spice
1 teaspoon salt
Pinch of chill powder
For the salad:
2 cups uncooked quinoa (480ml / about 400g)
7 oz. / 200g (lactose-free) feta
Dressing:
Handful of parsley, chopped
juice of 1 lemon
2 teaspoons of dijon mustard
4 tablespoons (garlic infused) olive oil
Pinch of salt & pepper
1. Wash and chop the vegetables
2. Spread the veggies onto a baking pan lined with parchment paper
3. Drizzle about 1 tablespoon of olive oil on top and stir. Add a pinch of salt
4. In a bowl mix the rinsed chickpeas, olive oil and spices together
5. Spread the chickpeas onto a baking pan lined with parchment paper
6. Bake the veggies and chickpeas at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
7. Rinse the quinoa and cook it according to its packaging
8. Mix all the ingredients for the dressing together (or use a store-bought dressing)
9. Then add all the ingredients into a container and stir to combine
DESSERT:
Chocolate Peanut Butter Oat Cups
This makes about 6 servings:
For the oat peanut butter layer:
1 cup (gluten-free) oats (240 ml)
1/3 cup unsweetened peanut butter (80 ml)
3 tablespoons maple syrup
For the chocolate layer:
2.5 oz. / 70g 80% dark chocolate
1 teaspoon coconut oil
1.Mix the oats, peanut butter and maple syrup together
2.Melt the chocolate in the microwave with the oil
3.Divide the mixture into 6 muffin liners and press firmly
4.Top with the melted dark chocolate. Let set in the freezer for 1 h
5.Store in the fridge
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
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Go to betterhelp.com/fitfoodieselma for 10% off your first month of therapy with BetterHelp and get matched with a therapist who will listen and help❤ #sponsored
Hey girl, I saw some nasty comments towards your personality and channel content. I just want to be one of the few to encourage you and say the right people will appreciate your channel, as well as your obvious, sweet-natured character. Thank you for showing videos of how to make easy healthy meals. I'm in my late 20s and struggle with major gut issues. I'm grateful to have come across your channel, you keep up the good work hun! 👏 💕
I agree 100% about any nasty comments. People who are insecure, angry, lonely even jealous feel the NEED to insult other’s. SHAME ON ALL OF YOU who does this 😢
So many people appreciate your wonderful videos. You make amazing recipes 😋 thank you so much for sharing.
Keep on sharing and smiling. ❤🙏
I recently discovered your channel and the way you explain meals is so approachable and simple! Some people could explain the same exact thing and make it seem like more than it is. I really struggle with making simple yet healthy meals, and I'm currently prepping yogurt bark from a previous video as I type this lol! Major help, keep it up!
So happy to hear that my videos and recipes are helpful🥰 Thank you so much☺️ Hope you like the yogurt bark😍😍
I love how calm and soft her voice sounds! I found your channel a few days ago and I'm just happy about it. Now i can start making simple healty meals again 😁
Thank you so much🥰🥰
Possibly best video on proper macro meal prep and realistic and looks delicious
I love your recipes, they're easy, delicious, and filling.
Thank you for your candid discussion about anxiety and getting help. I too have anxiety and work with a counsellor and it is so worth it.
Keep doing what you do - you're a
Amazing and appreciated.
You're doing such a great job and we are so proud of you.
You are truly helping us!
I am so thankful I found your videos. This is exactly what I’ve been searching for!!! You are such an inspiration ❤
Love your videos and your calm soothing voice. I could listen to you talk all day ❤
Can't wait to try all these recipes! Where did you get the jars for the soup?
Bless you for dropping the recipes in the comments too❤
Wow this video is awesome, I really enjoyed it. This is the first time I watch a long video from your channel, usually I only watch shorts. Thank you so much for the inspiration
Omg, immediately subscribed! I'm in love with your channel!
Thank you so much for sharing such wonderful recipes! They are so inspiring and easy! I use them more and more often and my family do love each of them ❤
Thank you, girly for giving us inspiration with great ideas for food recipes!
Excellent thank you for sharing! Love the simplicity of the content and your calming voice!
Just discovered this channel I'll start eating more healthy following your healthy meals thank you so much
Hello new friend ❤, I recently came across your channel and I am so grateful I did! I am now finally going to start meal prepping and you definitely inspired me! I’ve seen so many other videos but your channel just “clicked for me “ 😅 It’s so strange ! Thank you!! I love your recipes and you explain it in a way that it finally get it! 😆🙃. Thank you for all that you do! ❤ for the TH-cam community. I appreciate you!
❤Hi , New to youre channel as of one minute ago! Loved youre recipes and I am going to try all of them! Thank you so much. You were so easy to follow and you made it look amazing! Can’t wait for next ones! Have a great day!❤
I love your channel! Such great ideas! Easy, affordable and healthy. Super helpful for a busy mom ❤ thank you! 🥰
Thank you so much❤ So glad to hear that my recipes are helpful🥰
Thank you 😊 love the noodle in the jar recipe.
This was so aesthetically pleasing to watch and listen!🥰
Thank you for your content. I appreciate the details and you are really assisting me with some needed changes in my life.
I love all of your healthy and simple meals and the way you explain your meal prep. Keep them coming. 😊
Thank you so much🥰🥰
I love your black and white sweater ❤
You have the best meal plans. Keep them coming
Wow these meals look awesome. I have IBS and struggling to find new ideas that are healthy and high in protein to suit my lifestyle.
New subrscriber here, thank you for the inspiration. I can’t wait to check your other videos 😊
Thank you for the higher protein meal ideas. Great video! :)
Thanks so much for all the information you share! Accessible tasty meals and sharing your journey with physical and mental health.
You are so welcome❤❤
Making this for Saturday breakfast tomorrow!!
I made my own version on the peanut butter chocolate oat cups. They were so good I used monkfruit sweetened maple syrup and instead of coconut oil and chocolate I used coconut butter and 70% chocolate and instead of regular peanut butter I used the powdered fit peanut butter! They are in the fridge I’m super excited!!
Yay! Sounds great😍🥰
I had come back and get that last snack recipe. I’m about to make them now.
Wow. I love all these. Thank you so much for the recipe ❤
Thank you so much❤
Thank you, you have helped me so much with recipes
So happy to hear that🥰
Nice job. I would totally eat ALL of this. Thank you.
Thank you so much for your amazing content :) these high protein meals are just what I need! ❤
You are so welcome🥰 Glad to hear that my recipes are helpful😍
I love your video so much! Thank you for sharing 💗 Do you have a good substitute for the quinoa by any chance?
I Just loooove when you say (enjoy),
it's adorable 😊
Just found you @fitfoodieselma and ❤ your channel with this meal prep! I made several of your items this past sunday! Can you advise where you got those yogurt parfiet jars from with the spoons? Love them!
thank u so much can't wait to try these
This is so helpful! I never get enough protein and it’s really just because I’m not a big meat person and have no ideas on meals except like chicken and rice. This is exactly what I needed!
A few months ago I searched “low calorie healthy meals” your shorts were one of the first to come up(I’m almost 15) I’ve been trying to loose weight cuz I’ve been overweight my whole life and I have no self confidence in myself so I’m trying to get that and your recipes have rlly helped in January I started at 181.5 pounds and now I’m at 162.0 pounds. Thank you for all that you do your recipes are delicious and amazing I shared them with my family and now they keep asking me to make them thank you.
I just found your videos and they are wonderful! Do you have a list of the glassware and things you use to prep and store your food? I love the divided glassware and the containers you used for the parfaits. Would love to get some! Thanks so much.
Selma, you have the best recipes! Friday night is our take out night. My husband & daughter always share a pizza. I have reflux so I get something different. Your soup in a jar looks so delicious so that’s what I’m going to have tonight. I also wanted to say I really appreciate that you shared your experience with counseling. I lost my best friend the beginning of January. We were best friends for 50 years. She battled cancer for 3 years & seeing all of the problems she experienced along the way, I was very scared that she was not going to make it. I spoke with my family dr about her a few times & when I asked him for a referral for a counselor (before she passed away) he told me that people grieve in different ways & times & since she had been sick for a long time I was grieving beforehand.
My counselor said it’s anticipatory grief. I stated seeing my counselor in Nov & it’s been very helpful. It takes a lot of courage for you to share your experiences
& for myself it gives me that feeling of I’m not alone, there are others that are struggling. Maybe a different problem, but still willing to seek the help they need & share it to encourage others. Thanks again & I hope life keeps getting better & better for you.
Sending you lots of love❤ It's so hard to lose somebody you love, I can't even imagine how you are feeling after losing such a dear friend. I'm so sorry for your loss❤ So glad to hear that seeing a counselor has been helpful! It has also made such a big difference in my life. We are definitely not alone with our struggles💗 Thank you so much for sharing your story❤ Hope you enjoyed the noodle soup jar☺ So happy to hear that my recipes are helpful🥰
@@fitfoodieselma Thank you so much for your kind words. It has been hard, but I have a lot of family & friends who’ve been very supportive throughout this. And I’ve been so fortunate that my therapist is amazing. I’ve gone to therapy before & had good experiences with it. This time it’s even better, because the therapist I’m seeing is really wonderful. I felt so comfortable with her right away. It reinforces to me how important & helpful counseling is. Thank you again, you’re a very compassionate person.
Thanks for the inspiration🎉
It all looks so good! I’m going to have to try all of these 😋
Thank you so much🥰
Love these videos! They really inspire me with my healthy eating. Just curious how do you pick out recipes? I usually find mine online. When do you also generally grocery shop? Would also be helpful if these could be posted on Sunday!
Thank you❤ I do find some inspiration from social media for the recipes and then I make my version of them☺️ And some recipes I just come up with myself, often I get ideas from what my mom used to cook when I was younger or what I have tried when traveling😁 Often it’s just trial and error, some recipes work and some don’t🙈 I usually buy the groceries on Saturday, just that I can start filming the meal prep video on Sunday morning, because I only use natural light in my videos☀️ If I wouldn’t film, I would probably go buy the groceries also on Sunday and then do all the meal prep😁 The reason why I share the video on Thursday is just that it takes a long time to edit the video, do the voiceover and write down all the recipes☺️ I also think it’s useful for everyone watching so then they can take inspiration for their next week’s meals and have enough time to get groceries😁
Thank you 😊 everything looks beautiful and delicious 😋🤤
Thank you so much🥰🥰
So great and impressive. Thank you for sharing with unusual ideas of cooking healthy food
You are so welcome🥰
Great ideas and great tips! Tks for bringing light to mental and emotional health ❤
Thank you so much❤️❤️
Where is recepies for granola
@@TineSkredeit’s in the description part right under the video, above the comments. Select “more” and it opens the drop-down menu where she writes all of the recipes out.
@@AnonymousGrogu thanks❤️
and your recipes are awesome,
some of which might be a bit expensive ,
but awesome.
Hi salma your voice is so soothing.i really like your channel.i am also in love with healty food.thanx so much salma.new sub here❤❤❤
👍🏽 Will be trying this. Nice & easy.
love this!
This is a Beautiful Video. Thank you.
PS
Did you jnow that bell peppers, zucchini and cucumber are actually considered a fruit? 🤤 Still great benefits! I just love that fact of it! 💜📨🥰
i have ibs too thank you so much for these recipeeessss
Hi, thank you for these delicious recipes, I just made the quinoa salad and the Noodle jar (though I swapped the bell peppers to bean sprouts and added some home-made kimchi to the soup as a personal preference). They turned out very tasty. Would you mind sharing how big the jars are that you used in your video? Thank you!
I love your videos and recipes. ❤️❤️
Could you include amount of protein and calories per meal?
Hi! I recently discovered your channel and im so inspired! Can you share where you source your containers and jars? Thank you! 🇹🇹
Great recipes! I saw that was 100 gm protein but did you mention calories??? How many calories? And where did you get the jars for the chia pudding, they're so cute!
Great video, thank you 🙌
Thanks for your recipes 😊😊
You are very welcome☺
Thank you for typing out all the recipes!! It’s so helpful. For the quinoa salad the typed directions don’t say to add a dressing so if that could be edited it might save some confusion 😊
The oat cups are genius!!
Thank you so much🥰🥰 I had to cut out some of instructions because I hit the 5000 character limit in the description😩 I’ll check if I’m able to edit some part of the text and add that part☺️
@@fitfoodieselma Don't worry about it! It's so great that you type it all out!! Thank you
LOVED IT SO MUCH, Kay!!!!!!! Could do it every day! Pushy, sweaty, strong, long... ❤❤❤❤
aesthetics..yummy ..now i try to eat healthy
Happy to see someone finally ditch the plastic 👍and actually make real healthy food.good for you young lady 😊
just happened to come across this video and watched it while killing some time but so glad I did! I follow a low fodmap diet so these are perfect for me and all things I love :) (except all that broccoli for the dinner would kill my ibs)
where do you get those cool glass jars with wooden spoons?
Thank you I will try! I will just swap the chicken for tofu great idea
They all looked yummy. 🥰🐾🐾❄️
Please show us all macros and calories!!!❤
Hey hallo girl, i found your channel om TH-cam becous3 I was lokking for healthyrecipes, and voilá I met you. You're so kind with a sweet voice, and I'm sooo in love with the recipes. God bless you, hope you're a believer keep up girl Jesus loves you.❤❤❤😊
Yummm
❤ I don’t eat meat but could replace the chicken with tofu 😊
I have to make the quinoa and veggie salad. But what is your homemade dressing recipe?? Please share! 😊
Can you share how you make the quinoa? I've tried to make it in the past but it didn't turn out very good. Thank you for these wonderful recipes!
Sure! I'll make a video of it! You are so welcome🥰
Wow very easy to make and look yummy
Thank you so much☺
Great ideas😍
Thank you so much☺
where are the overnight oat jars from ???? im in lovvvvvve
great inspo. Thx babe
Thank you!☺
Hi! Do you have the calories for these meals handy? Thank you so so much!
After all the meal prep youtubers i follow she is the first one that when she says easy is actually easy😂😂
Hi,
Could you please send me a link of the blender and those glass jar with wooden cover? Thank you.
Where did you get those jars for the parfaits?
Great help! Where can I get those glass containers with wooden lids? Also do you have substitutes for peanut butter? I’m allergic.
I got them from Amazon☺ I just searched for 'glass jars with bamboo lids'. Are you able to eat almond or hazelnut butter?😁 Sunflower seed butter works too😍
*Can I use something other than glass jars? I have four kids, so it can break so easily. I did buy meal prep containers, but I'm not sure if they are good enough.- Katarina*
New subscriber😊❤
My IBS won’t allow me to have chick peas or red pepper, so odd what everyone’s triggers are. Great video😊
Please continue to share your healthy recipes and ideas with us. I totally appreciate your channel. Also, ignore the IGNORANT and ARROGANT folks who left nasty comments.. those who do not like her content don't watch those of us appreciate her channel and what it brings to us. Please move on and find something to your liking. Better yet, try loving yourself . Look in the mirror and ask yourself , " How would you want to be treated?" You all should be ashamed of yourselves. Please find happiness for yourself. Please grow up!!
FYI. I’ve made oat bars like that before and maple syrup never made them stick together. I’d recommend honey honestly to anyone who is thinking of making them. 😊
How big is the soup jar? 🫶🏼
Can you please make more videos with plant based protein foods? Thank you!!
what size jars are you using for the soup?
how much boiling water are you adding to the jar of noodle soup?
Healthy pizza 🍕 recipe!!
Can you eat oats without cooking them? Are they quick cooking oats?
All good but one thing the small letter are very difficult to read if you could use mother size and/or color would be great ❤
How many calories for the day with that. It would be great to get the macro count.
Just a hint: you could use the chicken stock from boiling the chickens in your noodle jars.
Please Wondered where to purchase the glass jar you used for the chai pudding? @ fitfoodieselma
They are from Amazon! I just searched for "glass jars with bamboo lids"☺
I'm actually pleasantly surprised by the variation in all of these meals. It's not just salads for lunches.