Healthy & High protein Meal Prep | 100G protein per day!
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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 snack and dinner for my boyfriend and I and breakfast and lunch 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💪🏻
BREAKFAST
Overnight Oats in 3 Ways
Ingredients for 1 serving:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup milk of choice (120 ml)
1/2 cup (lactose-free) low fat Greek yogurt (120 ml)
1-2 teaspoons maple syrup or honey
For the chocolate hazelnut flavor add:
1/2 - 1 tablespoon cacao powder, to taste
2 tablespoons crushed hazelnuts
For the blueberry lemon flavor add:
handful of blueberries
1/4 teaspoon lemon zest
1/2 teaspoon vanilla extract
For the raspberry vanilla flavor add:
handful of raspberries
1/2 teaspoon vanilla extract
Toppings for all the flavors:
1/4 cup (lactose-free) low fat Greek yogurt (60 ml)
berries/fruit of choice
1. Mix all the ingredients together
2. Let set in the fridge for at least two hours, or overnight
LUNCH:
Miso Soup Jars
For one serving you need:
1 tablespoon white miso paste
1/2 teaspoon vegetable bouillon (I used powder)
1/4 teaspoon freshly grated ginger
1/8 hot red pepper thinly sliced, (add more/less to taste)
4 oz. / 120g chicken breast, cooked and cut into pieces
1 mushroom, thinly sliced
1 small shredded carrot
A big handful of spinach
rice vermicelli noodles, to taste
1. First add the miso paste, bouillon, ginger and chili to the bottom of the jar
2. Then add the chicken, mushroom, carrot, 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:
High-protein Banana bread
This recipe makes about 6 servings
Ingredients:
3 bananas
3 eggs
1/3 cup smooth peanut butter that is 100% made of peanuts (80 ml)
1/2 cup milk of choice (120 ml)
3/4 cup (vegan) vanilla protein powder (180 ml / about 90g) or almond/oat flour (120 ml)
2 teaspoons baking powder
1 tablespoon cinnamon
optional: 2 oz. / 60 g 80% dark chocolate chunks
1. Mix the wet ingredients together
2. Add the protein powder, baking powder and cinnamon and stir until combined
3. Pour into a loaf pan lined with parchment paper. Add the chocolate chunks on top. The pan I used is about 12cm x 20 cm / 5 inches x 7,5 inches
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for 35 - 45 minutes
DINNER:
Healthier Lasagna
This makes about 6 servings:
14 oz. / 400g lean ground beef
Salt & pepper, to taste
1 big zucchini
28 oz. / 800 g crushed tomatoes
2 tablespoons dried basil
2 tablespoons oregano
1 bunch of chives, chopped (add onion and garlic to this if you don’t have IBS, and cook them with the beef)
6 uncooked (gluten-free) lasagna noodle sheets
1 cup (lactose-free) mozzarella, shredded (240 ml / about 100g)
salt/pepper
For the white sauce:
10.5 oz. / 300g (lactose-free) cottage cheese
1/4 cup grated parmesan cheese (60 ml)
1/2 cup milk of choice (120 ml)
(add a pinch of garlic powder if you don’t have IBS)
1. First add the ingredients for the white sauce into a blender and mix until creamy
2. Cook the ground beef, season with salt and pepper
3. Cut the zucchinis into small pieces
4. Set the cooked ground beef aside. And cook the zucchinis in the same pan for about 10 minutes
5. Add the ground beef back to the pan with crushed tomatoes, herbs and chives. Let simmer for 5 minutes. Pour half of the mixture into a baking dish
6. Place 3 lasagna noodles on top and press them down, so that they are covered in the tomato mixture
7. Add half of the white sauce on top. Sprinkle half of the mozzarella on top
8. Then repeat the process
9. Cover the baking dish with foil and bake at 190 Celsius degrees / 375 in Fahrenheit for about 30 minutes. Then remove the foil and bake for 15 more minutes
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 #highprotein #healthyrecipes - แนวปฏิบัติและการใช้ชีวิต
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We're on week 2 of high protein eating and these videos have been a huge help. Even when I don't follow the recipes exactly they make me feel like I'm not alone in coming up with meal plans
So glad to hear these videos are helpful🥰🥰
I love that for you❤❤❤❤
It's funny that you assure us we won't be able to taste the cottage cheese. Growing up, that's how my mom made lasagna! She cooked the ground beef, but in between layers she poured a (stirred, not blended) mix of cottage cheese and tomato sauce. I didn't even know most people don't use cottage cheese til I was well into my teens. 😅😂
Man i love your recipes because they are not complicated!! ❤❤ May i request savory breakfast ideas that are simple and easy to meal prep and eat too? I don’t always do well with cold breakfast and not always wanting a sweeter breakfast. ❤❤
I’m absolutely loving these videos!! Even if I don’t make the recipes, your content is so peaceful & satisfying to watch. Keep up the great work
💕 love from Australia x
Thank you so much❤❤ Sending love from Helsinki, Finland🥰
i’m SO happy I found your channel. i’m really trying to eat healthier, also just for personal reasons. but overall just to be healthier and get all the vitamins etc that I need. 🥺 and ofc gut health!
This channel is so awesome and helpful for meal prep ideas! I love how your voice is so relaxing too ♥
Thank you so much❤ So happy to hear that🥰
Love your videos! Been dealing with health issues & I left the kitchen 😂. You’ve gotten me back doing quick easy DELICIOUS recipes! Deepest thanks!💕
I love the recipes, especially the overnight oats. ❤
You are the most adorable thing! Thank you so much for your dedication and how easy you make these recipes for us to stick to our weight loss journey!
Thankyou for your healthy delicious recipes, your energy and time 💓 love and light from The Netherlands 😊🌼
You are so welcome❤ Sending love from Helsinki, Finland🥰
Would love to see more dinner shorts. I like to refer to them when trying to make a recipe
Adore this series, more please!
Thank you so much🥰 More meal prep ideas coming every week😍
Making the banana bread right now, and I'm so excited. I used oat flour instead of protein powder so i added a bit of sugar and salt since protein powder usually has it. Thanks so much for the healthy recipe ideas!❤
Really loving all of your awesome recipes! It motivates me to try and meal prep myself, and I can't wait to try more ❤
Thank you so much❤ So happy to hear these recipes are helpful🥰
Thanks Selma For Your Delicious 😋 Recipes!!
You are so welcome🥰
Just made the blueberry and hazelnut overnight oats for breakfast and lunch tomorrow. The taste I got was very good and they were super quick to make!
You're definitely one of my favorite TH-camrs now! Will be trying out your recipes during easter break. 😍
Thank you so much🥰 Hope you enjoy😍
Yay! I was waiting for this one. I saw it on your Instagram and it looked so yum.
Thank you🥰🥰 Hope you try it out and like it😍
Everything looks delicious. Which brand of Miso paste do you use/prefer?
I SO SUBSCRIBED!!! Even though i have egg allergies. Ty !!!❤❤❤❤❤
Thank you, from Brazil, for these amazing recipes. ❤❤❤
You are so welcome❤❤ Greetings from Helsinki, Finland🥰
Love these recipes ❤
Glad you like them!🥰❤️
Hi Selma, I wanna thank you for your channel and the work you put in every video.
You helped me so much eating better with high protein meals!! ❤
I have a question, for the banana bread when you say 6 servings doesn’t mean 6 slices right?
Thank you!!
Love your videos!
Thank you!🥰
Thank you for all the great videos!! Could you share where you found your glass jars with the wooden/bamboo spoons? Thank you again!
I love the idea of miso soup and your lasagne ❤😊. I would love to see protein muffins and some protein lunches for work 😊❤.
Everything looks great, I will have to try the lasagna recipe for sure. Tysm
Thank you🥰 Hope you enjoy😍
I make the dinner today, am eating it now😍😋 It was very good😍😋🤤❤🙌🏻🫶 You rock and I love you're channel🤗 Love from Laila Marie from Norway ❤️🇳🇴
The lasagna recipe was really good! Just did ground turkey instead of ground beef.
Thanks. I can’t wait to try these yipeee ❤
Hope you enjoy!❤️🥰
Thank you for the high protein meals l really like the lasagna which l wanna try.. anything with protein is great. Thank you 😊
...I watch some of your Recipes, and have tried a few ... ; being older, we often used Cottage Cheese ( small curd ) for the Bechamel sauce in Lasagna... because it was more protein, and if we didn't have ricotta ( we mixed either one with an egg)...also added shredded or finely diced carrots and chopped Sweet Red Pepper to the Meat Sauce..I have actually made Zucchini Lasagna ( using alternate layers of Noodles ke/ Zucchini...it was delish. ..and made it even without the Noodles,just using the Zucchini.
I would love if you linked the jars you use to store in!
Hi Selma! Thank you so much for sharing the recipes. I wanted to ask how long the overnight oats can stay in the fridge? The 3 jars you made, is it breakfast good for 3 days or so do you recommens making the oats daily?
I love your videos and the food tastes delicious! My doctor wants me to eat more towards the Mediterranean diet and I find that so difficult with IBS. That diet is full of beans, lentils, onion and garlic! So adapted Mediterranean recipes would be wonderful. :)
Are the jars you use for the miso soup the 16 oz jars on your amazon store front?
So good thank you!!
Thank you🥰
Have you ever tried Siete GF tortillas? They are so yummy I eat them plain, but I'm sure you could come up with something amazing with them!
What size jars are you using for the soup?
I like your video thank for sharing
What can I substitute the mushrooms in the miso jars ?
Would you be able to make a meat-free meal plan?! That would be such a help! I love your channel
My mom always used cottage cheese for her lasagna growing up so honestly just thought that everyone did it that way lol
how long can it be taken out for💞
Could you specify how many grams of protein are in the lasagna?
Subscribed from Australia 😊😊😊
Thank you🥰🥰
This is awesome ❤❤❤
I made a bowl like this on my channel
It was among my best videos.
I like your channel, you are doing well
Where did u get these glass cups with wood spoons? Obsessed with ur recipies!!
Thank you🥰 They are from Amazon, the link to my store front is in my profile☺️
Another hit video!!!! Where can I buy those jars for lunch?
Thank you so much☺️ I bought the jars from a Finnish store Tokmanni but I bet there are similar ones on Amazon, for example🤔
How big are the jars ?
I'd love to see a beef burger recipe, and chicken burger recipe
Great ideas!😍 I’ll try to create recipes asap🥰
A vegetarian or vegan (not soy) would be great too please!
I need to try overnight oats for next week
Yes🤩 They are so quick to make😍
I love 💕 you style 🧑🍳 healthy food 🍱 i love 💕 your food 🍱 delicious 🤤
Thank you so much❤❤
🎉🎉🎉
what can i use instead of greek yogurt? ive tried so many but i cant stand it ;_;
Can you please recommendsome vegan protein powders? Thanks
I usually use @happywayau ’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☺️
@@fitfoodieselma thanks so much, I am in Ireland so hopefully I can get them here 🙏🪷
How much kcal /day? I need to stay between 1600-1800 kcal a day to stay on deficit and lose fat , I am already gaining muscle
It's so funny, when you say "You really cannot taste the cottage cheese", I'm like, that's such a shame..! I LOVE cottage cheese. I can eat it straight out of the can. In fact that's what I had for dinner tonight😁 But I will give to you though: that is a smart way to make a white sauce more protein rich.
lol, polar opposite because I could never with cottage cheese but these recipes got me.. let's just say..im rethinking😏
Jesus loves you and wants you to repent and come back to him, he's waiting for you❤
@@sweetlinggacha67 Hi sister in Christ!👋😊💖 I do live for Jesus, but this is a great way to evangelize👍 I might copy it😊 I pray that you have a wonderful day with Jesus. And if it's not great then remember, that "joyful is everyday that is lived to honor God, even though we may have cried" (it's a verse from a Danish psalm, I'm Danish).
❤
Superb recipes, love your all videos ❤ please can you make vegetarian recipes with same amount of protein?
I am looking forward to see your next video🙌
Thank you 🙏
Thank you so much❤️🥰 Happy to share more vegetarian recipes☺️ Do you eat dairy products or eggs?😁
@@fitfoodieselma I eat deary products but no eggs or fish. Pure vegetarian
@@fitfoodieselma dairy*
She is awesome 🫶🏻
With the protein powder in this loaf, is it ok for children i.e 4 years to eat?
Use almond flour instead
Protein powders aren’t real food
❤❤❤
Can you heat up overnight oats ?
Yes, you can! But I wouldn’t heat these since they contain yogurt. If you left out the yogurt and added more milk, then you could heat them☺️
@@fitfoodieselma thank you!
Pls also make videos for vegetarians who are eggitarian but don’t eat meats or chicken.
here's the list of all the foods I eat to get 100g of protein per day:
1) 400g beef steak
😋👍 liebe Grüsse aus der Schweiz😊
Danke schön☺️ Liebe Grüsse aus Finland😁
Where are the measurements for these recipes please???
the description in her video. just press read more and it will drop down and its ALL THERE 👍🏼😊
just got to the description and select read more. it will drop down and it will say it ALL THERE 😊
@victoriaa-2424 Thank you from Melbourne Australia ❤️
Where are you from
she's from finland! God bless❤
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You should put your hair back! You have a beautiful face! You should show it off instead of covering it with your hair! I say this with love ❤️ 😊
Please do a meal prep , HIGH PROTEIN, but DAIRY FREE 😊 Thanks!
I noticed you use a lot of low fat stuff in your diet. It’s not like I’m a health guru (not at all), but I read and I follow many well established TH-camrs who are often doctors. They say low fat yogurt (or whatever) is one of the worst foods you can eat. They take out, as the name suggests, fat and replace it with a ton of sugar and artificial flavourings to get he same flavour and texture you would get in normal yogurts. If I were you I would get back to full fat products.
The lasagna recipe was really good! Just did ground turkey instead of ground beef.
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The lasagna recipe was really good! Just did ground turkey instead of ground beef.