Weekly Healthy & High protein Meal Prep | 100G protein per day!
ฝัง
- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Secure your privacy with Surfshark! Enter coupon code SELMA for an extra 3 months free at surfshark.deals/SELMA #sponsored
Weekly 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 lunch and dinner for both my boyfriend and I and then breakfast and snack 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:
Sheet Pan Pancakes
This makes about 3 servings:
3 bananas
6 eggs
1 1/2 cups (gluten-free) oats (360 ml)
1 cup vegan vanilla Greek-style yogurt (or vanilla Greek yogurt) (240 ml / about 250g)
2 teaspoons baking powder
1. Add all the ingredients into a blender and mix until smooth
2. Pour into a baking pan lined with parchment paper
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20-25 minutes
4. Serve with berries & yogurt, for example!
LUNCH:
Pesto Pasta Salad
This makes about 6 servings
1.1 lbs. / 500 g lentil/chickpea pasta
2 lbs. / 1 kg cherry/grape tomatoes
9 oz. / 250 g mini mozzarellas
3.5 oz / 100 g arugula/rocket
for the pesto:
2 cups of firmly packed fresh basil (2 bunches)
1/4 cup pine nuts (60 ml / about 50g)
1/4 cup grated parmesan cheese (60 ml)
3 tablespoons garlic infused olive oil
2 tablespoons lemon juice
optional: 1 cup (lactose-free) low fat cottage cheese (about 200 g)
salt to taste
pinch of black pepper
1. Toast the pine nuts on a pan very lightly (don’t use any oil), just long enough for them to get a little bit color
2. Add all the ingredients into a blender or food processor and mix until smooth
3. Have a taste and add more salt, Parmesan or lemon if you feel like it
4. Cook the pasta according to its packaging
5. Wash the vegetables
6. Add all the ingredients into a container/bowl and stir to combine
7. Store in an air tight container in the fridge
SNACK:
Smoothie Jars
For one serving:
1/2 cup frozen strawberries (120 ml / about 85g)
1/2 cup frozen (wild) blueberries (120 ml / about 85g)
2 tablespoons (vegan) protein powder
1 tablespoon almond butter
handful of spinach
+
1/2 cup almond milk or milk of choice (120 ml)
1/2 cup vegan vanilla Greek-style yogurt (120 ml / about 125g)
1. Add all the ingredients into a jar or a ziplock bag (except milk/yogurt)
2. Store in the freezer
3. Before serving add all the ingredients into a blender with yogurt and milk and blend until smooth
DINNER:
Lettuce Wraps
This makes about 6 servings
Chicken marinade:
juice of 1/2 lemon
3 tablespoons garlic infused olive oil
4 teaspoons paprika spice
2 teaspoons ground cumin
2 teaspoons ground coriander
Pinch of chili flakes
1/2 teaspoon salt
pinch of pepper
1.8 lb. / 800 g chicken breasts
1 cup uncooked rice (2,5 dl)
2 cans black beans, or less if beans cause you IBS symptoms (about 460 g)
1 can corn (about 300 g)
4 bell peppers
For serving:
low fat (lactose-free) sour cream
salsa (if you don’t have IBS)
Fresh coriander/cilantro
Lime
Boston bib lettuce or romaine hearts
1. Mix all the ingredients together for the marinade. Let the chicken breasts marinate for about 1 hour
2. Bake the chicken breasts at 200 Celsius degrees / 390 in Fahrenheit for about 15-20 minutes. Cut into pieces
3. Meanwhile cook the rice
4. Wash and chop the bell peppers
5. Add all the ingredients into a big bowl or container and stir
6. Serve in lettuce leaves with low fat (lactose-free) sour cream, salsa (if you don’t have IBS, fresh coriander/cilantro and lime
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
TikTok: vm.tiktok.com/ZMLs4yp7x/
My website: www.fitfoodieselma.com
#mealprep #highprotein - แนวปฏิบัติและการใช้ชีวิต
![ป่ะป๊าเลอา ชื่อ ??? [ดูคลิปเต็มหน้าช่อง] #Short | PANG ORNHIRA](http://i.ytimg.com/vi/ssxX0VkJCTo/mqdefault.jpg)
For all the air frier owners out there, marinate your chicken in the spices with Greek or skyr yogurt. It’s a good protein boost, the yogurt gets charred a bit, and the chicken is SO juicy. Enjoy 😎
Ohhhh I’ll have to try that!
Sounds perfect😍😍 I really need to get an air fryer🤩
I LOVE my air fryer!
I love this simplicity of your recipes.
I love your soft spoken voice and your accent when you say “enjoy” 😊😊
Thank you so much🥰
Hahaha same. The “enjoy” gets me every time 💕 I love it
@@Slindo_M 🥰🥰
You should make a website with all of your recipes/meal preps btw!
Currently working on an Ebook with all of my meal prep recipes😍🥰
Amazing, I only had 2 bananas for the Sheet Pan Pancakes so I had 1/4 cup of yogourt and it works perfectly . Thank you so much
You are amazing! I was really lacking protein in my daily diet, and what was offered on the internet looked like it needed to be cooked for two hours!😱 These recipes look simple and very tasty. Thank you for sharing them!🌷😊
Thank you for the hard work putting all these recipes. Appreciate 😌😌👍👍
🥰🥰
I really like your organization and neatness. 😊The meals look wonderful 😊
Thank you very much!☺️☺️
You are amazing. THANK YOU for these wonderful recipes
Thank you for these recipes! So simple and easy to make yet delicious💙
You are very welcome🩷 Thank you🥰
I really like all your videos, I am also trying to build a muscle so will follow all your recipes 😊
Big hug for you !
Thank you for your time and patience
Girl I’m also gonna have to try those wraps!! So good lol
Hope you enjoy🥰
Would love to see more recipes without protein powder please ❤❤
These recipes are so yummy to make! A healthy yet tasty meal.
Thank you so much☺️
I love your channel and recipes! I would love to know how many calories each meal has as I need to watch them on top of raising my calorie intake :) thanks a lot ❤
this is amazing, thank you, everything what I like, very simple and tasty
What could you substitute for the oats please. Thank you.
Hi what could you use instead of protein powder or what brand do recommend of protein powder?
Love all your recipes. Would you mind please adding a link to your mail prep jars with the wooden tops they appear to be a good size but I don’t find them anywhere and I looked at Amazon. Thank you.
Thank you so much🥰 I’ve linked them to my amazon store front, the link is in my profile☺️
Thank you 😊
I've been wanting them as well 😊@@fitfoodieselma
Selma Loving Your Videos Recipes!! Have A Wonderful Week And An Amazing Month Of March!! ✨✨✨✨
Thank you so much🥰🥰 You too🤩✨
Hi what could you substitute for the oats?
Where are the breakie jars from please? Thank you. Food looks amazing.
They are from amazon, I’ve linked them to my store front, link is in my profile☺️ Thank you🥰
All looks delicious.
Thank you🥰
Girl I love you but you need bigger cookware 😂 that casserole dish was so full and then you MIXED IT. I’d be flinging cherry tomatoes everywhere
Hi love your meals ! Can you use the dry blueberries if you don't have fresh?🤔
Thank you🥰 I think it would work☺️
Hiw many total calories r in the lettuce wraps
What food processor are you using? ❤
Thanks for sharing ❤😘
Wow!!!
Looks good 😍😋
Thank you🥰
I love your vidoes ❤
Thank you so much❤
Please tell us all macros and calories❤
what blender do you have?!
I have a high speed blender from a brand called wilfa☺️
I have a super small blender so idk if it can fit the pancake batter😩
You could make only one serving and cook them on a pan😍🥰
Can you include the calories of each dish please 🙏🏽
Your recipes are outstanding. Love your channel. Take it up a notch and learn about the anti-nutrients (lectins, phytic acid and oxalates) in some of the foods you are using. Examples: corn, RAW spinach, Unblanched almonds, nightshade veggies (tomatoes/peppers, eggplant), proper chicken (only pastured) same deal with eggs.
Are these the same pancakes in all the other videos?
No, this is a new version☺️ These are dairy-free and made with oats and without protein powder😁
No egg's Momi. No root's of plants. Keep it Jain Hindu vibes. Love
❤❤
for people who make homemade pesto: how rich are you guys 🤣
3👍
Lots of oxalates (painful crystals that form on joints and tissues) from the nut butters and spinach. Otherwise, a nice presentation.
Paul Saladino is a charlatan and a hack. Spinach and nut butters have been part of a healthy and balanced diet for centuries across many cultures.
Uric acid: when broken down turn in to purines & they’re usually expunged by the kidneys. If there’s too much purines, it leads to gout.
I beg to differ on the nut butters & spinach: it’s usually shellfish, organ meats, alcoholic beverages, anything with high fructose corn syrup that contribute to gout attacks.
@@MedicLady523A Thank you for the reply. Sally K. Norton has done significant study and research on Oxalates and has an amazing new book out on the topic.
It is impossible to keep your online data completely safe. Everyone should know this by now. Goverments and highly sofisticated criminal networks can get around any defense an average person could try to put up, including this VPN. If you want privacy, you should avoid using the internet.
🍌"Savoring the flavors that ignite my senses."
🍓"Celebrating the artistry of culinary craftsmanship."
🍑"Exploring the depths of gastronomic delight."
🍒"Embracing the symphony of tastes"