Healthy & High protein Meal Prep | 100G + protein per day!
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- เผยแพร่เมื่อ 15 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 just for myself this week since Aaron is on a worktrip, I’m meal prepping for three days☺️
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:
Cheesy Breakfast Muffins
This makes about 3 servings:
6 eggs
1 cup cottage cheese (200g)
1/4 cup milk of choice (60 ml)
1 cup (gluten-free) oat flour (240 ml)
2 teaspoons baking powder
pinch of salt
2 cups spinach, chopped
1 bell pepper, chopped
2 green onions, the green parts sliced
handful of fresh basil, chopped
2.8 oz. / 80g low fat shredded cheese
1. Mix together eggs, cottage cheese and milk
2. Then add the flour, baking powder and salt and stir to combine
3. Then fold in the chopped vegetables and half of the cheese
4. Divide the batter into 12 greased muffin cavities. Top them with the rest of the cheese
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 20 minutes
6. Store in an air-tight container in the fridge
7. Reheat in the microwave in the morning
LUNCH:
Pesto Pasta with Roasted Veggies
This makes about 3 servings
10.5 oz. / 300 g lentil/chickpea pasta
17 oz. / 500g cherry/grape tomatoes
17 oz. / 500g asparagus
1 zucchini
1 tablespoon (garlic infused) olive oil
pinch of salt
pesto, to taste
1. Chop the vegetables
2. Spread the veggies onto a baking pan lined with parchment paper. Drizzle olive oil on top. Add a pinch of salt and stir
3. Roast at 200 Celsius degrees / 390 in Fahrenheit for about 30 minutes
4. Meanwhile cook the pasta
5. Mix the ready pasta, vegetables and pesto together and enjoy!
SNACK:
Mango Chia Pudding Parfaits
For one serving you need:
For the chia pudding:
2 tablespoons chia seeds
1/2 cup (lactose-free) low fat Greek yogurt (120 ml / 125 g)
1 teaspoon maple syrup or honey
1/2 teaspoon vanilla extract
1/4 cup milk of choice (60 ml)
+ 1/3 cup mango puree (80 ml)
Toppings:
homemade granola (recipe below)
1. Mix together all the ingredients for the chia pudding in a container. Let set in the fridge for 1 hour
2. Once the chia pudding has set, layer the chia pudding and mango puree into a jar or bowl. Add the granola on top and enjoy!
Easy Granola:
2 cups gluten-free oats or buckwheat flakes (480 ml)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup/honey
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:
Curry Chicken, Rice & Roasted Vegetables
For the chicken marinade:
1/3 cup (lactose-free) Greek yogurt (80 ml / 85g)
1 lime
2 teaspoons curry powder
pinch chili powder
1/2 teaspoon salt
1 tablespoon (garlic infused) olive oil
+ 3 chicken breasts (about 130g each)
Roasted vegetables:
1 head of broccoli
4 carrots
3 bell peppers
Yogurt sauce:
3/4 cup (lactose-free) Greek yogurt (180 ml / 185g)
1 tablespoon lemon juice
2 teaspoons dried herbs of choice
pinch of chili flakes
pinch of salt & pepper
1. Mix all the ingredients together for the marinade. Add the chicken breasts into the bowl and make sure they are all fully covered in the marinade. Let marinate in the fridge for 1 hour
2. Meanwhile chop the vegetables. Spread the veggies onto a baking pan lined with parchment paper. Drizzle olive oil on top. Add a pinch of salt and stir. Add the chicken breasts onto the pan
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
4. Serve the chicken and veggies with rice for example and the yogurt sauce
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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Thank you for yet another savoury breakfast recipe, it looks so good. Can’t wait to bake these for my next meal prep 🥰
You are so welcome😍 Hope you enjoy😍
I LOVE , LOVE ALL YOUR RECIPES!!! 👏please keep Doing this , I see all of them, I m your fan #1 👏
😢😅😢😂😊😢😮😊😢😮😊😢😮😮😅
I looooove al the recipes! ❤❤❤❤
These all look amazing! 😍
Thank you so much🥰
Thank you ! I love all your recipes, is there a way you could make this downloadable ?
You are the best! ❤
I love the muffins and the chia pudding the most. It looks yummy. I will have to make them for my work week lunches. 🙏❤️
Thank you so much🥰🥰 Hope you like them❤️
Love your recipes! I appreciate the protein and ways you serve and cook your meat! Looks delicious.
Thank you❤❤
@@fitfoodieselmamerci de tout cœur ❤de remettre votre recette dans les commentaires afin de pouvoir la traduire en français. Merci de votre attention et réponse 🙏🙏🙏😇💝🫶.. j’adore 🥰 tout ce que vous faites majoritairement.
This is super healthy lemme try it at home!❤
Hope you like the recipes❤
@fitfoodieselma I notice you cook your veggies and chicken uncovered. Does it cook thoroughly and does it maintain moist?
@@fitfoodieselma yes I like it
All the recipes look 👌 Selma.
I'm going to make the pudding first though. I've got a massive sweet tooth 😅
Thanks!!!
Thank you🥰 Me too! I hope you like it😍😍
Youre voice is soft very soothing😊😊
I love your prep work. I don’t like chia pudding but just Greek yogurt works
Everything looks very good 😍😋
Thank you very much🥰🥰
I love your videos - so yummy and aesthetic 😍 I always wonder about the gluten free pasta recipes - how do you store and reheat pasta mixed with sauce on the second day or even on the third day? Is it still good as the first day? 🤔 Never tried making bigger batches than one meal
Thank you❤ I store them in air tight containers in the fridge. Chickpea and lentil pastas are very firm, so they are good for meal prepping because they won’t get mushy when reheating and taste the same still on the third day! I usually reheat pasta in the microwave☺️
Which glass jars are you using? I was looking for some that size! ... Also, i was wondering which gluten free flour you use?
Do we have to use oat flour? What can we substitute it with? Can I make oat flour from oats I have in hand?
What dish do you suggest for people that have high cholesterol but needs the protein?
The meals are low carb. Other than the white rice. Why not substitute with wild rice or brown? Quinoa?
A question . because when I cook the pasta it breaks and I see that your pasta is whole what is the secret
🤩🤩🤩
Thank you for making this video, please can you make vegetarian , without eggs
Vegan week recipes pls 😊
Yess I always think to myself how they speak so calmly and with such a soothing voice when they decide to eat so recklessly, hypocrites. It's sad it has become normal to kill in order to feel pleasure to people like her
❤❤❤❤❤
❤️❤️❤️🥰
I can't find cottage cheese. What's the substitute for it?
Depends where you are living. It's like a low fat ricotta or maybe do you know hüttenkäse? Make sure it's low fat and high protein.
Merci 🙏 pour ce partage. En revanche merci de permettre de traduire la recette en français en la remettant dans les commentaires. Merci de tout cœur ❤et j’adore souvent vos recettes. J’apprécie tellement 🥰🙏🙏🙏😇💝🫶
Selma is beautiful 👏👏👏 thank you ❤😋
p.s. maybe in future videos you can add affiliate links to your description.. you can make extra money, but also people who are interested in some of the products that you're using will know where to buy them etc.
Do you find that cottage cheese is so very salty?
It is quite salty, so I recommend adding only very little salt to the muffins☺️
That was more than a pinch of salt. You could drop the salt period. I do not consider this a particularly healthy recipe.
@@bevmilligan8496so old school to think that salt is unhealthy for everyone. Some people do need it more then others. For me it's very needed!
What can i use instead of cottage cheese? I do not eat that. .and i want to see more vegan food ❤
You can use non-dairy yogurt, coconut or almond milk based… do you not like the cottage cheese because of the texture, I don’t either, I will take the cottage cheese and blend it before I use it for any recipe, also, I take a drop of maple syrup like half a teaspoon or half a teaspoon of honey, and I mix it with the blended cottage cheese put it back in the original container. It’s really delicious, but that texture of little balls bothers me, I feel like I fixed the problem for myself because it ishigh protein.🥰
Such entitlement 😮@ ‘ I want to see more vegan recipes’ please ask your mom for vegan recipes and stop with the bullying. It’s food for crying buckets. You can get vegan recipes everywhere on the App🙄
There are so many vegan TH-camrs I’m sure you fill find a good fit. I can recommend Andrew Bernard or tish wonders she gives good alternatives for vegan options. In the end people won’t change their diet for someone else. Ah and gaz Oakley! Those 3 are my fave. Enjoy!
I have to admit, I wish you would talk louder in your videos. I understand that you're trying to create them with a certain style, but you talk so low it's so hard to hear you and I have my phone turned all the way up. (And no I'm not hard of hearing, lol).
That may be your phone. She's loud and clear on my phone. Try a computer.
@@patricewilliams2998 it sounds the same on my daughter's phone. It's that she just almost whispers when she narrates. She seems to be more expressive when she's just talking naturally and can be heard better But when she's narrating her voice is just very low. 😏
@@j.f.6072 oh so it's her tone. Yeah I'm tone deaf to certain tones also. Mostly, deeper ones.
@@j.f.6072 You can turn subtitles on
@@monikasolecka6917 lol, no thanks. I'm pretty certain she knows the style she wants to convey in her videos. I'm not convinced that her tone is natural, and though I voiced my complaint to her, I doubt that she reads her comments or takes them that seriously. She's certainly not going to change her style for me. I'll just move on to the next person for recipe ideas.
You should try making this turkey collard greens wrap that this social media influencer bought at a bougie Erewhon Market in Los Angeles.
@girlwithagourmetpalate,
@alexaluria,
@therealalexaluria