Easy, Healthy & High protein Meal Prep | 100G+ Protein Per Day
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Easy, 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, lactose-free, easy to make and so delicious!
I’m meal prepping for three days this time. I meal prep snack & dinner for both my boyfriend and I, and then breakfast and lunch just for myself☺️
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodieselma.com/downlo...
BREAKFAST
Strawberry Overnight Oats (30g protein per serving)
For one serving:
1/2 cup (lactose-free) milk (120 ml)
1/2 cup strawberries (85g), I used thawed frozen strawberries
1/2 cup gluten-free oats (120 ml)
3/4 cup (lactose-free) low fat Greek yogurt (180 ml about 200g)
1 tablespoon chia seeds
1 teaspoon maple syrup
1. Put the strawberries and milk into a blender and mix until smooth
2. Mix all the ingredients for the overnight oats together
3. Let set in the fridge for 2 hours or overnight
LUNCH:
Tomato Pesto Egg Bake (24g protein per serving)
This makes about 3 servings:
Ingredients:
9 eggs
1 bunch of chives, chopped
pinch of salt
pinch of pepper
8 oz. / 230g canned or fresh sliced mushrooms
3.5 oz. / 100g (lactose-free) feta
2 tomatoes, thinly sliced
3 tablespoons pesto
1. Add the eggs into a bowl with the chives, salt and pepper and whisk
2. Lightly grease a baking dish
3. Pour the eggs into the dish
4. Add the mushrooms, feta, pesto and tomatoes
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 30 minutes
SNACK:
Brownie Protein Balls (12g protein per serving)
This makes about 6 servings:
Ingredients:
1/2 cup unsweetened peanut butter, I use a pb that is 100% made of peanuts (120 ml)
2 - 3 tablespoons maple syrup, to taste
1/2 cup vegan chocolate protein powder (120 ml / 60 g)
2 tablespoons unsweetened cacao powder
4 - 6 tablespoons almond milk or milk of choice, add more if needed
1. Mix all the ingredients together
2. Roll into balls
3. Store in an air tight container in the fridge
DINNER
Chicken Gnocchi Bake (35g protein per serving)
This makes about 6 servings:
2 tablespoons (garlic infused) olive oil
21 oz. / 600g (gluten-free) gnocchi
21 oz. / 600g shredded chicken (made of chicken breasts, recipe in this meal prep video: • Super Easy High protei... )
Pinch of salt (leave out if your chicken stock is very salty)
Pinch of pepper
Chill flakes, to taste
1 bunch of chives, chopped (add garlic/onion if you don’t have IBS)
2 1/2 cups / 600g tomato puree
1 cup chicken stock (240 ml)
2 cups / 50g spinach
1 cup shredded mozzarella (240 ml / 125 g)
1. Spread the olive oil into a baking dish
2. Add all the ingredients and stir to combine
3. Bake at 200 Celsius degrees / 400 in Fahrenheit for about 20 minutes, or until golden brown
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 #healthyrecipes #highprotein - แนวปฏิบัติและการใช้ชีวิต
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These look wonderful! Thank you for putting this together!!! I would like more heathy recipes with 90-100g protein like this! So glad I found your channel!
I love all your recipes! I'd love to see a longer video with high-protein snacks
Thank you so much🥰 That’s a great idea🤩 I’ll make that kind of video asap😍
This is the first time I’ve come across easy IBS friendly meals that actually look so yummy 😢❤
Thanks for the ideas! I’ve never thought to blend my fruits to flavor the overnight oats so I’ll do that in the future. I made the egg bake today because I already had the ingredients. Never thought to use pesto and it was so good. I’m having it for breakfast this week.
So glad I came across your cancel! Definitely going to try some of the recipes😊
You came across her cancel😂😂
The egg bake and gnocchi dish look amazing. Thanks for the inspo!
Can’t wait to try these. They look delicious.!! Thank you!❤
Thank you❤ Hope you enjoy😍
I just saw your short for this video, and I really like what I saw. After checking out the title for your videos, I decided to subscribe. I think I will really enjoy recreating your recipes. Thanks for sharing with all of us.
So glad I came across your channel!! Your meal prep recipes are awesome!! Can't wait to start cooking! 😊
I really appreciate your work. You have helped me a lot in my recovery 🥺🙏
Your channel is great--so many recipe ideas! I'm enjoying your book that I downloaded as well! Keep up the good work.
These look amazing! Thank you for the videos.
i’m so happy to finally have a Finn food-fluencer and seeing familiar products used!! i’m so indecisive as a person lmao and to have the products both known & available helps soo much
ty for the recipes and videos x
So glad to hear❤🥰
Your food is easy & healthy. ❤
Thank you❤❤
Love these types of videos so much!! Keep it up ❤
This is great, I usually make one pan dishes myself on the weekend for my meal prep but often out of ideas. And it's so boring to eat the same thing all week long and then for weeks in a row. So, this is extremely helpful, thanks so much!
Thank you Selma. Everything looks great 👍
Thank you so much☺️☺️
All of your recipes look so delicious! I will make the egg bites soon! What I would like to see would be more quick & easy breakfast & lunch meals. I get in such a rut with both of these meals. I have the same thing day after day. Thanks
I need a high protein lunch and dinner recipe ebook 😮😍
Everything looks super yummy! ❤ what brand of protein powder do you use?
Looks delicious! 😋💕
Thank you❤
Yummy. Thanks for the recipe
You are welcome🥰
Great recipe ideas. Looking forward to trying them. I would love some healthy high protein lunch ideas to take to work. 😀❤️
Thank you❤ That’s a great idea!🤩 I would love to share lunch ideas you can take to work😍 Do you have a microwave at work or should the meals be like pasta salads that you can eat cold?🤔
@@fitfoodieselma I do have a microwave. So both types of lunch ideas would be great! Thank you so much for responding! 🥰
Thank u for ur videos . Would u mind sharing the link to ur bamboo lid containers for the overnight oats . The size of them . Ive been trying to find the right size not to big not to small .
Looks very good 😍😋
A vegan day with protein. Thank you!❤
Thank you for all recipes quick and helpful
My pleasure☺️
New to your channel loving your recipes - can you please include some low carb recipes
Which type of oats do you use? Are they rolled or instant?
Where did you get the containers for the overnight oats?
Best ever 😊
The cream wow
I’d love you to prepare something (tasty, of course 😅) with tofu. I’m sure you’ll nail it!
I love your videos❤❤
Thank you so much❤❤
@@fitfoodieselma ❤️❤️
where do you get your glass jars with spoon for overnight oats?
Hello from Sweden!❤
I'm new to your channel and I not sure if you done some before, but how about some fish or seafood dishes. Great channel and Thank you in advance.
Thank you🥰 Love seafood! That’s a great idea😍
I love your recipes! In the future would you consider showing the serving size of each dish? Like is 1 protein ball 12 grams of protein?
I usually write that to the description but this time I might have forgotten🙈 But the protein bites make about 12 balls, and 2 balls is one serving☺️
@@fitfoodieselma thank you so much!
New subscriber great ideas!! I definitely need to increase my protein intake. Quick question is it possible to use steel cut oats for the overnight oatmeal?
I was wondering that myself. Wasn't sure what type of oats she uses
What can I sub the PB for in the brownie bites recipe? 🤔
Can you include calories per serving?
where do you get your protein info from and why do you never write full macros. i love some of the recipes but a lot of your protein claim are cap 🧢 saying you get 30 grams of protein from just yoghurt and a banana or oats and it’s not even high protein yopro it’s just regular yoghurt
I always use low fat Greek yogurt in my recipes which has 13g protein in 100g, the packaging is visible in the video with that info. In the overnight oats I used about 200g of that yogurt which is already 26g protein. 1/2 cup oats contains about 5g protein, 1 tbsp chia seeds 2g, so that is over 30g protein. I read the protein info from the packaging of the product.
you must have good yoghurt cause i just checked my light low fat yoghurt and it’s only 5g protein per 100g :(
@@selaphim9941 the fuck are you talking about, average greek yogurt has 8 to 10 grams average per 100g.
@@carcxsa4715 idk what steroid yoghurt you have where you live but i literally when to check my yoghurt and its less than half what she gets which is 13 g per 100g
1:36 Lol the chives made a heart shape
Kinda
❤❤❤❤
Can you include calorie amounts as well?
She doesn't count calories she says in bio for book.
She may not count calories but if she expects followers she should disclose calories for those who need to know. Not all of us are naturally slim.
I follow her because she makes recipes for IBS sufferers, I think that's what she's about.
@@seekingeaglesshe doesn’t owe you anything
Omg I hope she puts a disclaimer that macros aren’t important it’s so annoying how everyone always asks that like not everyone is miserable and counting calories . Eat balanced 😂
Hello Im new to your channel. I enjoy your recipes/treats. Very healthy and balanced! So good for our hormones as women. Just wanted to know are ALL the recipes you share on youtube in your ebook? Also, would you ever consider making a hard copy available or just an ebook? Thanks in advance!
you blander name😩
Don't I think your dishes are high in calories? I would like to know how many calories?
They are very high calorie. Most of the foods are nutrient dense ... no inclusion of lower calorie carbs.
Just Curious where is this accent from ?! Anyone have a clue
Finland! 🩵
Id like to see recipes for vegetarian/vegan ... 😊
Great one!! but how can overnight oat meal have 30 grams of protein per serving? 10-15 grams for yoghurt, 3-4 grams for milk, and 3-4 for oats max. 🤔
You are so cute❤
Looks good but I do think this world is protein obsessed not good
Damn, I'm a very soft spoken person but I have to have the volume all the way up to hear you properly
chicken?? i thought you eat vegetarian and environmentally friendly. my fault. -> unsubscribed.
Heippa 👋🏻 🐔
Just tried the gnocchi and it was great! @fitfoodieselma What is the best way to heat up individual portions later in your experience?
I need to know, like you cook everything at once and keep it in the fridge for 3-4 days and just reheat? 🫣