Super Easy High protein Meal Prep | 100G + protein per day!

Super Easy 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 prepping one pan baked oats for breakfast, Greek-style salad for lunch, brownie energy bites for snack and sheet pan chicken pesto pizza for dinner🤩

For more yummy recipes check out my recipe Ebook which has 100 healthy & easy recipes: https://www.fitfoodieselma.com/downloads/healthy-eats-that-taste-like-treats/

00:00 Intro
00:25 Grocery shopping
00:42 Breakfast
02:00 Lunch
03:26 Snack
04:01 Dinner

This time I’m meal prepping for two people and these meals last for three days, so there are six servings in each meal☺️

Grocery list:
Bananas
Cherry/grape tomatoes
Cucumber
Bell peppers
Lemon
Arugula
Eggs
Oats
Quinoa
Low fat Greek yogurt
Feta
Low fat shredded cheese
Milk of choice
Chicken breasts
Chickpeas
Kalamata olives
Dijon mustard
Pesto
Tomato sauce
Peanut butter
Maple syrup
Cacao powder
Baking powder
Frozen blueberries
Spices:
Cinnamon
Cardamom
Oregano
Paprika spice
Chili powder

BREAKFAST
One Pan Blueberry Baked Oats

Ingredients
4 bananas
4 eggs
3 cups oats (720 ml / 270 g)
3 cups (lactose-free) low fat Greek yogurt (720 ml / 840 g)
1 cup milk of choice (240 ml)
1 tablespoon baking powder
1 tablespoon cinnamon
2 teaspoons ground cardamom
1 1/2 cups fresh/frozen blueberries (360 ml / 250 g)

1. Mix all the ingredients together in a baking pan (except the blueberries)
2. Lastly fold in the blueberries
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 40 minutes

LUNCH
Greek-style Quinoa Salad

For the roasted chickpeas:
3 cans of chickpeas (about 700g)
3 tablespoons olive oil
1 teaspoon salt (or more, to taste)
pinch of pepper
2 tablespoons paprika spice
pinch of chili powder

1. Wash the chickpeas. Blot them with a paper towel to dry them.
2. Mix all the ingredients together.
3. Spread the chickpeas on a baking pan lined with parchment paper.
4. Bake at 220 Celsius degrees / 430 in Fahrenheit for about 20- 30 minutes or until crispy

For the quinoa:
2 cups uncooked quinoa (5 dl)
4 cups water (1 l)

1. The quinoa needs to be rinsed first. Then boil the water and add the quinoa to the pot when the water is boiling. Stir, lower heat, and cook covered for about 15 minutes (or until all water is absorbed)

For the dressing:
3 tablespoons olive oil
3 tablespoons lemon juice
1-2 teaspoons dijon mustard
salt to taste
1 tablespoon oregano

Serve with:
Cherry/grape tomatoes
Cucumber
Bell pepper
Kalamata olives
(lactose-free) feta

SNACK
Brownie Energy Bites:
3/4 cup peanut butter (180 ml)
3 – 4 tablespoons maple syrup
1 1/2 cups gluten-free oats or buckwheat flakes (360 ml)
2 tablespoons unsweetened cacao powder
1/4 cup milk of choice (60 ml)

1. Mix all the ingredients together
2. Roll into balls
3. Store in an air-tight container in the fridge

DINNER
Sheet Pan Chicken Pesto Pizza

The Best Gluten-free Pizza Crust
3 cups water (720 ml)
22 g dry yeast (8 teaspoons)
4 teaspoons maple syrup
1 teaspoon salt
4 cups all purpose gluten-free flour mix that contains psyllium husk (960 ml)
4 tablespoons olive oil

1. Heat the water in the microwave till 42 degrees (or according to the yeast package). Mix the yeast with the water
2. Add maple syrup and salt and stir
3. Add half of the flour and mix with a mixer for 2 minutes
4. Add rest of the flour and mix for 2 more minutes
5. Lastly add the olive oil and mix for 1 minute
6. Use a rolling pin to flatten the dough
7. Add your toppings
8. Bake at 220 C / 430 F for about 20-25 minutes

Toppings:
Tomato sauce, to taste
Pesto, to taste
6 chicken breasts, shredded (instructions in the video)
About 6 oz. / 170 g low fat (lactose-free) cheese
2 bell peppers
1.1 lb. / 500 g cherry / grape tomatoes
3.5. oz. / 100 g arugula/rocket (add just before serving)

What kind of recipes do you want to see next? Let me know your ideas in the comments!😍

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#mealprep #highprotein #glutenfree