Quick, Healthy & High protein Meal Prep | 100G+ protein per day!
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- เผยแพร่เมื่อ 20 ก.ย. 2024
- Quick, 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 snack and dinner for both my boyfriend and I, and then breakfast and lunch 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.fitfoodies...
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 (about 30g protein per serving)
For one serving:
Chocolate Flavor:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) nonfat/low-fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 tablespoon unsweetened cacao powder
1 - 2 teaspoons maple syrup or honey
Strawberry Flavor:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) nonfat/low-fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 teaspoon maple syrup or honey
1/3 cup mashed strawberries (about 100g)*
*If you are on the elimination phase of the low-FODMAP diet, be sure to use less than 65g strawberries☺️
Banana Flavor:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) nonfat/low fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 teaspoon maple syrup or honey
1/2 mashed banana
1/2 teaspoon cinnamon
topping for all the flavors:
A few tablespoons of nonfat/low-fat Greek yogurt
1. Mix all the ingredients together
2. Top with the Greek yogurt
3. Let set in the fridge for at least two hours or overnight
LUNCH
Lunch Boxes (about 25g protein per serving)
High protein hummus
This makes about 4 servings:
1 can chickpeas (about 250g)
1 cup (lactose-free) low fat cottage cheese (about 200g)
juice of 1 lemon
3 tablespoons tahini
2 tablespoons garlic infused olive oil
1 teaspoon ground cumin
1/2 teaspoon salt
For three servings of the lunch boxes:
6 eggs
14 oz. / 400g cherry/grape tomatoes
2.5.oz. / 75g kalamata olives
3.5. oz. / 100g (lactose-free) feta
bread of choice
1. Boil the eggs
2. Rinse the chickpeas
3. Add all the ingredients into a blender and mix until smooth
4. Add all the hummus into a container, with the boiled eggs, tomatoes, olives and feta. Serve with bread of choice
SNACK
Chocolate Coconut Protein Bites (about 12g protein per serving)
This makes about 6 servings:
3/4 cup vegan chocolate protein powder (180 ml / about 90g / 3 scoops)
1/2 cup (gluten-free) oat flour (120 ml)
2 tablespoons unsweetened cacao powder
1/4 - 1/3 cup milk of choice (60-80 ml)
2 tablespoons maple syrup or honey
2 tablespoons melted coconut oil
Topping:
1/2 cup shredded coconut (120 ml)
1. Mix all the ingredients together
2. Roll into balls
3. Roll the balls in shredded coconut
4. Store in an air-tight container in the fridge
DINNER
Shredded Chicken Tortilla Pizzas (about 45g protein per serving)
This makes about six servings:
6 (gluten-free) tortillas
For the shredded chicken:
1.75 lb. / 800g chicken breasts
Low sodium chicken stock
pinch of salt & pepper
Toppings:
pesto, to taste
3 bell peppers, chopped
6 oz. / 170g (lactose-free) low fat shredded cheese
after baking:
arugula
1. Spread the pesto onto the tortillas
2. Add the rest of the toppings
3. Bake at 225 Celsius degrees / 435 in Fahrenheit) for about 10 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
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#mealprep #highprotein #healthyrecipes
your videos are like pinterest to me! the way you inspire, motivate and help organise me! thank you!
So happy to hear that they are helpful🥰🥰
I’m so grateful to have found your channel ☺️ I struggle with eating healthy consistently, mainly b/c I run out of ideas that aren’t super time consuming to prepare. Thank you for all of these quick & delicious recipes!❤️
Swear one of these days when I have the time and the mental capacity I'm gonna go through all of your recipes and meal prep for the week and try every single 1
There is no need for low fat. Fats are essentials to protect the brain and myelin.
New subscriber and IBS sufferer and I’ve come across your beautiful channel and calming voice! Love! ❤❤
Thank you so much❤️❤️🥰
What are those jars called exactly that hold your overnight oats, they look easier to eat out of than Mason jars
I use organic almond milk and blitz in some dates and pour over the oats and chia seeds 👌🏽
Thanks for the video! I've tried tortillas. It was easy to make, and pretty fast, actually!) And it turned out really tasty, I liked it so much! I guess I'll make them again in a while. I think I should try the other recipes too!)) I also like that you're concentrating on high-protein meals, it's really useful
Can you share where you get all your food containers from? They are fabulous!! Thank you 🙏🏼
Everything I see on here is available on Amazon
Definitely trying that cottage cheese hummus!! I'm always confused by tahini though...most recipes don't call for too much, is it necessary? Is it more for flavour or texture? Sooo hungry now!! 😊❤😊❤
It makes it much more tasty and creamy 😊
I personally prefer without tahini but I believe it also adds more protein to the recipe
I made all of these and each was awesome thank you!!!
Watching your lovely video as per usual and suddenly : Greek yogurt, feta and kalamata olives ❤❤❤ Big hug from Athens, Greece!
Everything looks awesome, Selma!
You have changed the way I think about planning my meals for the better thank you so much🙏🏻
Everything looks delicious 😊
Thank you so much☺️
All of this looks great-you’ve inspired me ❤
I love everything about this! Can someone describe what humus tastes like to me though, I’m nervous about that, but I’m always willing to try something new 😊
It's almost like nutty, savory yogurt. It's a bit lemony, usually with a hint of garlic, and hopefully the flavors of nice olive oil. It's creamy and smooth but with a bit of texture compared to yogurt. It's delicious and you should try it ASAP!
@@laddieweidow6119 I definitely will thank you
Love your videos! I have a strict diet and this checks all the boxes or I can easily swap ingredients. Love that things are low in sugar
Thank you so much🥰 Happy to hear that my recipes are helpful😍
I love your vídeos ❤❤
She is amazing 🥰🥰🥰
She is so cool ❤❤❤
Thank you so much❤🥰🥰
Seriously did you see My comment thank you so much
Fantastic video 🥰🥰🥰
Thank you so much❤️🥰
I would like to see a sweet breakfast that doesn't have oats in it but tastes similar. I love oats but my stomach can't digest them 😢
I saw that they make quinoa flakes now that can be soaked overnight like oats
I’ll share that kind of breakfast recipe in the next video🥰 Have you tried buckwheat flakes? They work well in most recipes instead of oats☺️
@@fitfoodieselmaI had never heard of those!! I'll look them up! So, I can use them to make porridge or overnight oats, for example?? Thanks a lot! 😊♥️
I love your channel, just found you and I am Binge waching
Amazing video ❤❤❤
Thank you so much❤❤🥰
I love watching your videos.
As someone with IBS I'm wondering how all that dairy in your meal prep don't irritate your stomach?
Thank you for the wonderful videos and ideas!❤❤❤
You’re one of the rare food bloggers that show us videos with ingredients we actually will likely have at home! 🥹 I can’t wait to try these .
The cup is 120ml ?
1/2 cup is 120ml ?
I like the pizza wraps
What kind of wraps do you use? All the ones in my local grocery store are high FODMAP ☹️.
Super healthy and the meals are beautifully presented 😊 Thank you for sharing.
I love your videous,it l's really inspire me❤❤
I just need to start doing your recipes
Yes difficulty going to tried that pizza❤
Remove the corn, not good for sugar levels. Add in dark greens. Make sure the oats are organic to avoid Phosphorus.
How do you calculate and track your protein intake?
The hummus is a slam dunk!
Spectacular! So delighted to have found your channel. I love your receipies and the simple presentation you offer us. Thank yoiu so much for all these delicious options. More please!! 💛
Doesn't greek yogurt usually have 3-4 grams protein per 100g?
Fage fat free is about 10 per 100. It's 18 per 170 to be more precise and very lazy with math
@@laddieweidow6119 lol thankyou I'm actually kinda bad at math /gen
@@pyryko hahaha no worries. I'm bad too when I'm tired so it's easier to use round numbers.
Use fat not fat free need fats
I tried overnight oatmeal. Excellent except for the amount of cocoa used...way too much for me.
Calories please for each meal ❤
it was awesome ! ^^
Thank you🥰🥰
How long do overnight oats last in the fridge? I've only ever done one portion at a time to eat the following morning. Thank you
I think up to 5 days. You can prep for a whole week amd enjoy them all week long!
@@Deebnoff thank you. That's really helpful information
Could you please provide a link for the jars you use for overnight oats/chia seeds etc?
Amazon
Hi i am from pakistan my 8 years old daughter have celiac and diabetes.can i try ur recipes for my daughter daily breakfast lunch and dinner.is all ur recipes gluten free
Hello What is the brand of vegan protein chocolate powder you use pls?
I use Happy Way’s vegan protein powders! They are definitely the best vegan protein powders I have ever 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😍
Hey thanks for your reply in your previous vedio in which I gave an list of ingredients remember? As for any specific recipe I am 13 yr old so I am amining to eat healthy and tasty dishes so I don't know much so Could you please upload some full meal recipe on your own please ❤❤❤😊😊 love from India
I enjoy your recipes but really have a difficult time understanding you….are you sick ? Your whispering hoarseness is disturbing. Maybe you could speak more clearly?
@@lorrainealexander1272 you will understand if you Could see her previous vedio I had left some comments see them first pls
Thanks a lot for sharing this great informative video. You are a very special, very talented, very beautiful, wonderful God-given woman and your talents are outstanding and your all skills are amazing. I wish you lots of success and happiness in all areas of your life, you are the best of the best may God bless you with the best, be blessed 😊 be happy 🙂
you. didn't cook oat flour?
The chocolate coconut balls were easy to make...but definitely just taste like a ball of protein powder. Which is fine but it's not a chocolate bar lol
Great meals you could add a couple of cloves of garlic to the homous
Where’s the jars from
Amazon
Beautiful ❤
😊😊😊
I don’t understand what healthy means? Isn’t that relatively different for everyone? Are these dishes keto healthy, low calorie healthy, vegan healthy, paleo healthy? Or are they just recipes??
They are just healthy, being based on wholefood unprocessed ingredients, containing all food groups. None of these are the definition of healthy - they are diets that restrict and/or promote certain food groups.
ENSHOYYY
for some reason you look like lana Del for me
Wow❤❤
Terbaik ❤